wellness

Keeping Up Your Immunity

by Full House MOM on October 10, 2012

By Maeshowe Pierce, ND

http://www.aletheiahealth.com/

Its that time of year again. The big transition into fall has begun. School starts, the weather gets cooler, the days get shorter and the warmth and carefree days of summer start to fade in our memory. With this comes colds and flus and the sluggishness of fall and winter. And while it is natural to go more inward, slow down, put on a few pounds and take a step back, it doesn’t mean we feel we have time for this. Herein lies the breaking point. Its time for more recitals and sports events and festivities and now you are sick! Well, let’s take a few precautions to make sure this doesn’t occur this year. And if it does, it is shorter and much easier to recover.

Simple tips to keep your immune system strong:

*Get lots of sleep. New parents are probably laughing, and I know from experience as well, but maintaining regular sleep hours is vital to your health. Every hour you go to bed before midnight counts as two hours of sleep! This is because growth hormone is made before midnight, which helps to replenish and restore your body. Cortisol is made after midnight, which is a stress hormone. So getting to bed even by 11pm will give your immune system a boost! And if crying babies are a factor, try trading off nights with your partner before you get too run down.

*Exercise. Now I’m not saying you have to run a marathon or lift 100 pounds. Just get your body moving every day. And try to sweat while you are at it. Exercising has been shown to increase your white blood cells, which help fight infection. Sweating is a great way to get rid of toxins that naturally store up and the movement will get your blood pumping and help to increase circulation and move your lymph.

*Drink lots of water. A good rule of thumb is half your body weight in ounces. Unless you have kidney issues (always check with your doctor), drinking lots of water helps to flush out toxins and keep you hydrated.

*End showers in cold. Now my patients shudder when I say this, especially in the winter. But actually, ending your shower with a rinse of cold helps to bring your blood back to your core where all your vital organs are. This will boost your immune system and actually help to keep you warmer throughout the day. Make sure you are warm enough before you turn on the cold and start by making your shower luke warm and work your way to cold over time.

*Dry skin brush. This is another way to move your lymph system and promote circulation, which helps to boost immunity. Take a skin brush or dry, coarse washcloth, and before your shower, rub your skin with medium light pressure working in the direction towards your heart.

*Keep your nasal passages moist. Some of you may be familiar with a neti pot already. This is a great way to flush your sinuses and to keep the tissues hydrated. Winter air is often dry, even in Oregon. When your sinuses get dry, they tend to crack and possibly bleed. This is a great way for bacteria to get in and cause sinus infections and colds. If you are intimidated by neti pots try using a simple nasal spray that is just saline. This works just as well for hydrating. If you do get sick, the neti pot will help in flushing the mucus and quicken healing.

*Manage your stress levels. This is always challenging, especially with children, but stress increases cortisol, which suppresses your immune system. This is why when you finally take a moment to relax, you often get sick. So make sure to take a little time each day for yourself. Go for a walk, watch a comedy, chat with a friend, drink some tea, take deep breaths, whatever sounds relaxing to you.

*Eat a diet rich in vitamin C and zinc and avoid sugar and caffeine. Vitamin C and zinc are great for your immune system and for fighting illnesses once you have one. Vitamin C is found in rose hips (great for a tea), orange and red fruits and vegetables, dark leafy greens. Zinc is found in calf livers, beans and pumpkin seeds along with other foods. Limit your sugar intake, including processed grains, because sugar feeds bacteria. And limit caffeine because it stimulates your adrenals increasing cortisol, which will wear you out.

*Take your probiotics. Keeping a good amount of healthy bacteria in your gut will help ward off dangerous bacteria. Make sure you use a trusted brand to ensure its efficacy. Ask an ND if you are unsure.

*Take your vitamin D. Vitamin D is key in the function of your immune system. Ask your doctor how much you should take.

Always make sure to consult with your doctor when someone is sick for more than a day or two, has a temperature of over 101 degrees F, has a cough, has a rash or is just not them self. Trust your gut when it comes to your kids and yourself. If you feel something is wrong, do not worry about over reacting. You know best and it is always better to be safe than sorry. It’s also great to establish a relationship with a doctor before you get sick. Make sure you are on the same page and that you feel heard. Check with your doctor about their favorite remedies and medicines to have on hand at home for when you do get sick.

Colds and flus are a drag but they are often your body telling you to take it easy. And for children it is often an opportunity to build a stronger immune system. Listen to your body, trust your body and take the time to care for yourself. The sooner you can boost your immune system, the better the chance your body has to fight off sickness.  Start today!  

Link to Doctor Pierce’s Bio: http://www.yogapearl.com/healing-arts/naturopathy/dr-maeshowe-pierce/

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Crackers

by Full House MOM on June 7, 2012

For the Love of Chicken Nuggets: Taste-bud Rejuvenation for Kids and Kids at Heart

A 5-Week Blog Series for Full House MOMs and Dads

By: Megan Roosevelt, RD, LD, Founder and CEO of Healthy Grocery Girl

http://www.healthygrocerygirl.com

Crunchy, crisp, and oh so tasty, hello crackers!

So how could something so wonderful, ever go so wrong? The magic is in the ingredients. Let’s examine some common cracker flops and some healthier alternatives.

I love saltine crackers, I really do! But these guys put the crack in crackers, it’s hard to just eat one! In addition to being hard to manage portion control, check out the ingredient list!

Generic Saltine Soda Cracker Ingredients: UNBLEACHED ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE {VITAMIN B1}, RIBOFLAVIN {VITAMIN B2}, FOLIC ACID), SOYBEAN OIL, PARTIALLY HYDROGENATED COTTONSEED OIL, SEA SALT, SALT, MALTED BARLEY FLOUR, BAKING SODA, YEAST. CONTAINS: WHEAT (1).

Partially Hydrogenated Oils which are Trans Fats, are man-made and chemically created to increase the shelf-life of food, which sadly in return decreases our shelf-life. These crackers also are made from “enriched flour” which is code word for processed and striped of nutrients, therefore the company must “enrich” nutrients back into the product. These crackers also lack any fiber, protein, vitamins or minerals.

So let’s try a wheat cracker, that has to be healthier. How about Wheat-Thins. The words thin and wheat sounds healthy, right?

Wheat Thin Ingredients: WHOLE GRAIN WHEAT FLOUR, UNBLEACHED ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE {VITAMIN B1}, RIBOFLAVIN {VITAMIN B2}, FOLIC ACID), SOYBEAN OIL, SUGAR, CORNSTARCH, MALT SYRUP (FROM BARLEY AND CORN), SALT, INVERT SUGAR, LEAVENING (CALCIUM PHOSPHATE AND/OR BAKING SODA), VEGETABLE COLOR (ANNATTO EXTRACT, TURMERIC OLEORESIN). BHT ADDED TO PACKAGING MATERIAL TO PRESERVE FRESHNESS. CONTAINS: WHEAT (2).

This is a long list of ingredients for a cracker! Ingredients that jump out to me are enriched flour, soybean oil, sugar, cornstarch, malt syrup (more sugar) and BHT. “Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) are preservatives found in cereals, chewing gum, potato chips, and vegetable oils. This common preservative keeps foods from changing color, changing flavor or becoming rancid. Effects the neurological system of the brain, alters behavior and has potential to cause cancer. BHA and BHT are oxidants which form cancer-causing reactive compounds in your body (3).” Yikes!

Healthier “Cleaner Ingredient” Cracker Alternatives:

Food Should Taste Good Chips (crackers)
Mary’s Gone Cracker’s Crackers
Kashi TLC Crackers
Triscuits
Brown Rice Cakes

 

Healthy Dips for Crackers

Almond Butter
Avocado
Cashew Cream Sauce
Dark Chocolate Hazelnut Butter
Hummus
Peanut Butter
Pesto
Salsa

Homemade Wheat Thin Crackers

From: Ohsheglows (4)

Yield: ~64 crackers

Ingredients:

1        1 1/4 cups (5 oz) 100% whole wheat flour
2        1 1/2 tablespoons sugar
3        1/2 teaspoon salt, plus extra for sprinkling on
4        1/4 teaspoon paprika
5        4 tablespoons Earth Balance (I used soy-free) or butter
6        1/4 cup + 2 tbsp water (or a tiny bit more if dough is too dry)
7        1/4 teaspoon vanilla

Directions:

1. Preheat oven to 400 F.  Line two baking sheets with parchment paper or a non-stick mat.

2. In a large bowl, whisk together the dry ingredients (flour, sugar, paprika, salt).

3. With a pastry blender (or two forks), cut in the Earth Balance or butter into the flour mixture until crumbly. See image below. Now mix together the water and vanilla and then pour into the flour and Earth balance mixture. Stir this mixture until it comes together. I got in there with my hands and really squeezed the dough to help it come together. If it appears dry add a touch of water, but you don’t want it sticky.

4. Split the dough in half. On a floured surface or on a non-stick mat, roll out one half of the dough very thin (1/16th inch). Using a pizza cutter, cut into whatever shape you desire. Using a spatula, place the crackers on the prepared baking sheet. Repeat as necessary. Sprinkle with more salt and sesame seeds if desired.

5. Bake for 8-10 minutes, watching closely. Half way through baking rotate the pan to ensure even baking. My crackers took 10 minutes, but if you do not use a baking mat it will likely take less time for you. Be careful because they burn quickly. Cool completely. Makes about 64 crackers for this full recipe. Store in an air-tight container.

For nutrition and health related questions please contact:

Megan Roosevelt, RD, LD at info@healthygrocerygirl.com or visit http://www.healthygrocerygirl.com

Looking for Meal Planning help? We’ve done it for you! Check out the Healthy Grocery Girl Club for monthly meal planner, seasonal recipes, grocery shopping list, nutrition tips and discounts on services! Visit here at http://healthygrocerygirl.com/healthy-grocery-girl-club/

Resources:

1. http://www.nabiscoworld.com/Brands/ProductInformation.aspx?BrandKey=premium&Site=1&Product=4400000057

2. http://www.nabiscoworld.com/Brands/ProductInformation.aspx?BrandKey=wheatthins&Site=1&Product=4400004688

3. http://www.foodmatters.tv/articles-1/top-10-food-additives-to-avoid

4. http://ohsheglows.com/2011/02/17/homemade-wheat-thins/

 

 

 

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Juice

by Full House MOM on May 31, 2012

For the Love of Chicken Nuggets: Taste-bud Rejuvenation for Kids and Kids at Heart

A 5-Week Blog Series for Full House MOMs and Dads

By: Megan Roosevelt, RD, LD, Founder and CEO of Healthy Grocery Girl

http://www.healthygrocerygirl.com

It’s sweet, refreshing, and oh-the-colors! Apple and orange juice are two of the most popular juices purchased, however you may have noticed new flavors and flavor combinations emerging on the market over in the past few years. Orange-Mango, Cranberry-Grape, Cherry-Berry and then the health claims; fortified with calcium, high in antioxidants, and a great source of omega-3’s.

With juice being made from fruit and fortified with all these healthy add-in’s, it has to be a good choice to reach for when wanting to quench our thirst, right? And if not, what should we as shoppers and sippers look for in a juice to be more savvy consumers?

Let’s examine the traditional cup of OJ. One 8 ounce cup of orange juice can be the equivalent to consuming 6 oranges! You probably would not sit down to eat 6 oranges at breakfast, however you may find it easy to slurp 8 ounces of orange juice, before the toast has even toasted! Although oranges are healthy for us, too much of anything is not a good thing.

Alternately, be careful not to buy into the health hype that sugar-free or low-sugar juices are a healthier alternative. Less sugar and calories may be healthier for you, but not in exchange for chemicals consumed. Artificial sweeteners, which are often added to juice in place of sugar or to lower the overall sugar content of a beverage, have been known to cause many unpleasant side effects such as; headache, stomach upset, and even cancer. 

 Two Major Ingredients to Watch Out For in Juice:

 1. HFCS (High Fructose Corn Syrup): “High-fructose corn syrup is a corn syrup that has undergone enzymatic processing to convert some of its glucose into fructose to produce a desired level of sweetness. But because of its processing, some brands of HFCS may contain mercury, a known neurotoxin. Moreover, many studies have indicated that it suppresses the sensation of being full, causing people to eat more of it (1). ” Cancer and disease thrives in an acidic environment, sugar, once consumed yields a more acid pH level in our blood, therefore providing a welcoming environment for disease development, no matter our age.

 2. Splenda / Sucralose: Sucralose is produced by substituting three chlorine atoms for three hydroxyl groups (2). That means that Sucralose contains chlorine. We put chlorine in our pools, do we really want to put that at the breakfast table?

 

Healthy Kid Friendly Juice Alternatives:

 1. Peter Rabbit Organics have fruit  and vegetable juice purees free of artificial ingredients. Visit their website at http://www.peterrabbitorganics.com/

 2. Ella’s Portable Smoothie Fruits are adorable, delicious and healthy.Visit their website at http://www.ellaskitchen.co.uk/

 3. Have a juicer or blender? You can always make your own! A simple recipe (for older children and adults) is to blend a banana, with half a cup of fruit (orange, mango, raspberries, whatever you have available) with 1 cup unsweetened vanilla almond or coconut milk, (sneak in a handful of spinach!) and add a few ice cubes. Add water for more desired consistency if need be.

4. Don’t forget about just plain ol’ water! You can spice up the flavor of water by adding slices of organic fruits such as; oranges, watermelon-cucumber, mint-cucumber, lemon-lime, strawberry-raspberry, the possibilities are endless.

5. There are also many generic, local and not brand name options for juice than can be a healthy choice. Key words that guarantee your beverage is safe for sipping is “Organic” and “100% real fruit juice”.

 Happy Healthy Sipping!

Like what you’re reading? Healthy Grocery Girl’s e-newsletter is free and full of healthy tips, recipes and healthy product highlights. Sign up for FREE at http://www.healthygroceygirl.com 

For nutrition questions please contact Megan Roosevelt, RD, LD at info@healthygrocerygirl.com or visit http://www.healthygrocerygirl.com

 

Resources / For More Information:

1. http://www.naturalnews.com/031460_sugar_high-fructose_corn_syrup.html

2. http://www.naturalnews.com/033914_Splenda_Essentials_sweetener.html#ixzz1vjO0HUaW

3. http://www.naturalnews.com/029403_high_fructose_corn_syrup_liver_damage.html

4. http://www.naturalnews.com/031460_sugar_high-fructose_corn_syrup.html

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Mac & Cheese: Taste-bud Rejuvenation

by Full House MOM on May 17, 2012

For the Love of Chicken Nuggets: Tastebud Rejuvenation for Kids and Kids at Heart

A 5 Week Blog Series for Full House MOMs and Dads

By: Megan Roosevelt, RD, LD

Founder and CEO of Healthy Grocery Girl

http://healthygrocerygirl.com

Mac and Cheese, one of the ultimate comfort foods and childhood classics. Commonly
eaten for its delicious cheesy taste and as a “good source” of protein and calcium, it can
be a staple meal for many. However mac and cheese, while comforting, hasnʼt always
been considered a health food. The dish you may remember from your childhood has
had quite a makeover recently, both in taste, nutritional quality and sneaky healthy
flavors added in.

A Standard Dish: Kraft Mac and Cheese
A serving size of Kraft Mac and Cheese (1/3 a box = 1 cup prepared by directions with
2% RF milk and margarine) contains; 400 calories, 4.5 grams of saturated fat, 4 grams
of trans fat (hydrogenated oils), 6 grams of sugar, 7 grams of protein and 2 grams of
fiber. While this meal does contain a small amount of protein (from the cheese and
milk), it really is lacking overall in healthy ingredients.

A Healthy Dish: Amyʼs Mac and Cheese
You can nutritionally enhance any box of mac and cheese by adding vegetables. Afraid
your kids will pick them out? Try blending vegetables in the blender or food processor
with your boxed-cheese-sauce ingredients and use as a “creamy veggie cheese sauce”
or chop up spinach and broccoli in teeny-tiny pieces, then stir in with mac and cheese
prior to serving. Amyʼs Organic Mac and Cheese provides quality ingredients you can
pronounce and feel good about serving yourself and the family. For a healthy milk swap,
switch up your regular milk for coconut or almond milk!

A Healthy Homemade Dish
Great for the dairy-free and gluten-free family!

Butternut Squash and Hidden Veggie Mac and Cheese
Adapted from OhSheGlows
Mac & Cheese
Ingredients:
• 1/2 butternut squash, peeled and chopped (yields: 3.5 cups raw)
• 3/4 cup raw cashews
• 1 cup non-dairy milk (Unsweetened plain coconut or almond milk)
• 3 garlic cloves
• 1 tbsp fresh lemon juice
• 2 tsp kosher salt, or to taste
• 6 tbsp Nutritional yeast (creates a cheesy consistency)
• 1/2 tsp dijon mustard
• 1/4-1/2 tsp Tumeric powder, optional (creates a orange cheese-like color)
• 4.5 Cups of Dry Penne or Elbow Noodle Pasta. I like Brown Rice Pasta.
• Optional* Freshly ground black pepper, to taste
• Optional* 1/4-1/2 tsp Paprika + more to season

Directions:
1. Preheat oven to 350F and lightly grease a baking sheet with coconut butter. In a
bowl, add chopped squash with 1 tsp coconut butter or oil and a few pinches of kosher
salt and stir. Then add squash to baking sheet and roast in the oven for 40 minutes,
flipping once half way through baking.

3. Now itʼs time to make the “Cheese Sauce”. Add just your cashews to a food
processor and process. Add in the remaining cheese sauce ingredients, (non-dairy milk,
garlic, lemon, salt, nutritional yeast, pepper, mustard, seasonings) and process until
smooth. Add chopped vegetables such as spinach and broccoli to food processor and
pulse to blend if your desire. Leave sauce in the food processor, you will be adding the
butternut squash soon.

4. Cook your pasta according to package directions. When squash is finished roasting
in the oven, add squash to food processor and blend with cheese sauce until you reach
a smooth and creamy consistency. Add more coconut or almond milk to thin our sauce,
if desired.

5. When pasta is ready, drain and rinse with cold water. Add the pasta back into the
same pot and add desired amount of “cheese sauce” on top, and stir. You can add more
vegetables to your dish here such as peas, corn and shredded carrot.

For nutrition and health related questions please contact:
Megan Roosevelt, RD, LD
at info@healthygrocerygirl.com
or visit http://www.healthygrocerygirl.com

Resources:
http://www.kraftfoodscompany.com
www.ohsheglows.com
http://amyskitchen.com

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Member Business Profile

by Full House MOM on May 15, 2012

Being a mom of twins is not only hard emotionally but is hard on our bodies too!  I wanted a baby so badly and didn’t care at what cost to my body, but I never ever expected twins and of course never imagined I would gain 75lbs on my small frame.

I was 125  and 5’6″ when I got pregnant and when I went in to deliver the babies I was 199lbs. I couldn’t believe it.  (Ok, maybe I could a little bit). After all, I did live on milkshakes and Bento for about 6 months.  I knew during my pregnancy that I wanted to get back to a good weight so I would feel good again and be able to be active with my kids.  I really put the thought of losing the weight and getting on a good eating track behind me those first six sleepless months.  Also, since I was breastfeeding, I didn’t want to put my milk supply at risk.  Once I was finished breastfeeding, I decided it was time to get to work on losing those extra pounds.  
 
I had purchased a WII fit when I was pregnant to exercise and have always been great about going on walks and eating relatively healthy, but when I started to try to lose the weight on my own, it was so hard!  I had two babies to take care of and let’s all admit it, it’s easier to eat chips and something else unhealthy while you’re making lunch for your kids.  This continued for about a month until I was fed up.  My sister in law had just completed this great program and she was able to lose the weight so quickly and easily while also managing two young children.  In addition to that, her mom had also been losing weight.  I just had to get in on this.  
 
My husband (who gained sympathy weight with me) got on the bandwagon and got started too.  We ordered our food, materials and took advantage of the free health coaching available. Within 6 weeks, I had lost 30lbs, my husband was down 35.  I felt amazing! 
Jeff is my brother in law and is from Bend. He lost his first 60 lbs in 60 days on the program and has lost more since! He’s now a Health Coach as well and paying it forward.
 
It was so easy and surprisingly good.  Now, I have to admit, eating delicious ice cream and french fries do taste better, but they sure didn’t make me feel better physically or emotionally.  What I love about this program is the food is all meal replacements and you learn to prepare your own dinners using lean meats and green sides.  I could prepare dinner for my husband and myself in less than 10 minutes and feel good about what I was eating. Additionally, when you’re on program you’re never hungry.  You get to eat every two hours so you don’t ever feel deprived.  
 
I am now back to my 125lbs and feel better than ever!  I actually did a little dance at Macy’s last week when I fit into a size 4! :)  
 
The Take Shape For Life program is backed by John Hopkins University and is truly a game changer for me and for many of my clients I work with. We’ve finally found a way to safely lose weight and get onto a healthy life.  Using the meal replacements is just the first phase of the program to Optimal Health.  We as health Coaches also teach you how to eat the right foods at the right time and maintain your weight loss goals. We include exercise into your health regimen and tailor it into your lifestyle and health status.
 
I can’t say enough about how many people this program has changed.  My kids are now 2.5 and I still use the supplements during the day to assure that I am getting a good healthy snack that gives my body all the nutrients I need.  
 
I would love to see if I can help you so feel free to check out my website and give me a call or shoot me an email.  I would be willing to put on an informational 30 minute meeting one evening to our group if I have enough people interested in the program. Also, if there are any family or friends that you think I can help, please pass on my information.  There’s also a referral credit! Here’s to a happy and healthy life!  
 
 
Jessica Hall
Health Coach
Take Shape For Life
 
 
Jenn is from Vancouver, she lost 200lbs on our program and was featured in “O” Magazine for her incredible weight loss.
 
 

Ashley lost 70 lbs on the program in less than a year and has changed her life!

 

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Peanut Butter and Jelly: Taste Bud Rejuvenation

by Full House MOM on May 10, 2012

An American classic, and definitely a kid favorite, it’s the Peanut Butter and Jelly Sandwich.  Perhaps our love for PB and J comes from it’s ease to whip up in a hungry hurry, it’s delicious salty and sweet flavor combination, or that it can be a good source of all three macronutrients; carbohydrate, protein and fat.

So how could something so wonderful, ever go so wrong? The magic is in the ingredients. Let’s examine a traditional homemade peanut butter and jelly sandwich classic to show you what I mean.

Standard Recipe: 
Standard White Bread (2 Slices), Jif Creamy Peanut Butter (2 tbsp), Smucker’s Strawberry Jam (1 tbsp).

Nutrition Summary: This sandwich contains; 380 calories, 18 grams of sugar, 2 grams of fiber, and 11 grams of protein.

 

*This photo is almost identical in nutritional value and sugar to the standard american recipe above.

The Good from this Recipe: Other than providing some protein (and by opinion potentially tasting good), not much.

The Not-So-Good from this Recipe: White bread or enriched wheat bread lacks real nutritional value. Even bread that appears healthy, because it is fortified with vitamins and minerals, is misleading. The reason bread needs to be fortified is because it has been processed and stripped of it’s original nutritional value, therefore companies will add the nutrients back in to the bread.  Why not just leave the grains alone in their perfect original design? Generic brand peanut butter, although providing the bulk of protein in this meal, commonly contains added sugars as well as hydrogenated oils (Trans Fats) which are horrible for your overall health. Fruit jam can contain added sugars as well and commonly in the form of High Fructose Corn Syrup (HFCS). HFCS is not easily metabolized by the liver and negatively affects the body’s overall ability to function. Overall this meal contains 18 grams of sugar which is equal to 5 cubes or packets of sugar!

A Healthier Recipe:
Dave’s Killer Bread (2 slices), Justin’s Natural Peanut Butter l Almond Butter (2 tbsp), Thinly sliced Organic apple, pear, banana or strawberries (whole fruit in place of jam).

Nutritional Summary: This sandwich contains; 430 calories, 16 grams of fiber, 12 grams of sugar, and 17 gram so of protein.

The Good from this Recipe: So much! It tastes fantastic, is high in protein, fiber and overall vitamins and minerals.

The Bad from this Recipe: Although this recipe has more calories than it’s classic competitor, calories aren’t everything. Nutrition and ingredients are more important than calories, especially for kids and young adults who are still growing and developing. The protein, carbohydrates, fat and sugar from this healthier sandwich are all natural ingredients and sources. Which means your body and your hungry belly will thank you!

Not so sure this healthy sandwich will be a hit? Here are some common questions and concerns I hear.

“I am not sure if my kids will eat whole grain bread.” Whole grain bread may be quite sophisticated for children (and always be careful about added nuts and seeds). However, children when hungry will eat, and if they are continually offered a whole grain bread and especially if they see mom and dad enjoying whole grain bread, will in-turn grow to love and accept the hearty loaf.

“Natural Peanut Butter has a strange oil that rises to the top, that is a lot of work to stir.” Here is a quick tip. Let the jar sit upside down in the pantry for a few hours before stirring. The oil (which naturally rises to the top) will make its way to the bottom of the jar and when you flip over, the oil will be more easily dispersed throughout the jar, ready for a quick stir before spreading.

“My spouse and kids think natural nut butter tastes horrible!” Sadly, most American eaters are so used to food being pumped up with extra ingredients such as sugar, to enhance the sweetness, that we no longer appreciate or enjoy food in it’s natural form. Don’t give up! It takes 3 weeks to develop a new habit. Continue to offer natural nut butter to your family and yourself, and you will soon grow to enjoy it, and the generic sugar and fake-fat-laden brand you use to cherish, will no longer taste appealing. I’ve seen this scenario play out dozen’s and dozen’s of times with my nutrition coaching clients, and they all eventually come around and fall in love with the real deal.

1.2.3. Make it fun!

  1. Grill it! Grilled PB & J is delicious! Spread 1 tsp of coconut butter on the outside of each peanut butter and jelly sandwich, then cook on stove top pan on low-medium heat, until crisp and melted. It’s like grilled cheese sandwich, but better!
  2. Fun Shapes! Use cookie cutters to cut fun shapes into your sandwich such as stars, hearts and circles. Check out these cute critter cutters from perpeutalkid.co
  3. Mini Chef! Have your little one(s) help make their own sandwich! It may get messy but they will feel more ownership over their own meal and more likely to eat it. Encourage them to experiment with different fruits (thinly sliced by an adult) to add to their sandwich in place of jam. The farmer’s market is a great place to bring kids and let them pick out any fruit they want to take home for their own sandwich creation. Or bring a blanket to the farmers market and have a PB and J picnic!

For nutrition and health related questions please contact:

Megan Roosevelt, RD, LD at info@healthygrocerygirl.com or visit http://www.healthygrocerygirl.com

Resources / For More Information:
http://www.sugarstackers.com
http://www.food.com
http://www.perpetualkid.com/critter-cutters-sandwich-cutter.aspx
http://www.jif.com
http://www.wonderbread.com
http://www.smuckers.com
http://justinsnutbutter.com/

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For the Love of Chicken Nuggets

by Full House MOM on May 3, 2012

For the Love of Chicken Nuggets: Taste bud Rejuvenation for Kids and Kids at Heart

A 5-Week Blog Series for Full House MOMs and Dads

By: Megan Roosevelt, RD, LD, Founder and CEO of Healthy Grocery Girl

http://healthygrocerygirl.com

Chicken Nuggets. Whether they are dipped in sweet and sour syrup or tangy barbeque sauce, topped with ketchup or drizzled with ranch, chicken nuggets are a popular favorite for many American children and children at heart. Why do chicken nuggets stack up as one of the most popular lunch and dinner eats for American families? Some common reasons are; they are a good source of protein, they are fast to prepare when the tribe is hungry, when purchased frozen and at bulk quantity it can be a money saving eat, when breaded in whole-wheat flour they can be a good source of whole grains, and most commonly- my kids just won’t eat anything else.

Have you ever wondered though; “Are chicken nuggets really that good for me and my kids to eat, and eat so often?” Let’s roll up our sleeves and compare some common nugget selections.

The Happy Meal, it’s bound to make any kid smile, but do the nutrition facts make mom smile?

A 6 piece McDonald’s chicken nugget meal contains; 280 calories, 3 grams of saturated fat and 13 grams of protein.

Well, that doesn’t sound too bad, so let’s examine the ingredients.

McDonald’s chicken nugget ingredient list includes; White boneless chicken, water, food starch-modified, salt, seasoning [autolyzed yeast extract, salt, wheat starch, natural flavoring (botanical source), safflower oil, dextrose, citric acid], sodium phosphates, natural flavor (botanical source). Battered and breaded with: water, enriched flour (bleached wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), yellow corn flour, bleached wheat flour, food starch-modified, salt, leavening (baking soda, sodium acid pyrophosphate, sodium aluminum phosphate, monocalcium phosphate, calcium lactate), spices, wheat starch, dextrose, corn starch. CONTAINS: WHEAT. Prepared in vegetable oil (Canola oil, corn oil, soybean oil, hydrogenated soybean oil with TBHQ and citric acid added to preserve freshness). Dimethylpolysiloxane added as an antifoaming agent.

There are many things in these nuggets I would love to highlight, however I’ll just pick three; Hydrogenated Oils, Dimethylpolysiloxane and TBHQ. Hydrogenated oils are trans fats, a man-made chemically created fat that clogs your arteries and slows down the health of your heart and brain. TBHQ, a petroleum derivative, is used as a stabilizer in perfumes, resins, varnishes and oil field chemicals. Laboratory studies have linked it to stomach tumors. Dimethylpolysiloxane, a type of silicone, is used in caulks and sealants, as filler for breast implants, and as key ingredient in Silly Putty.

Ok so maybe you’re not surprised that McDonald’s chicken nuggets are not all that healthy for you. Maybe you buy chicken nuggets from the grocery store and microwave or bake them at home to save on cost and improve your health. I have often seen the beloved Tyson dinosaur shaped chicken nuggets in my client’s freezers; they seem so sweet and playful, so let’s look at their nutrition facts.

A servings of five Tyson Dinosaur chicken nuggets contains; 260 calories, 4 grams of saturated fat and 14 grams of protein. Although a little high in saturated fat, overall, these dino’s nutrition facts don’t seem all that scary. However, let’s examine the ingredient list.

The ingredient list contains; Chicken breast with rib meat, water, dried whole eggs, seasoning (salt, onion powder, modified corn starch, natural flavor), and sodium phosphates. BREADED WITH: Enriched unbleached wheat flour (enriched with niacin, ferrous sulfate, thiamine mononitrate, riboflavin, folic acid), water, dextrose, iodized salt, yellow corn flour, modified corn starch, dried whey, soy flour, sugar, spices, caramel color, garlic powder, methylcellulose, oleoresin paprika, spice extractive. Breading set in vegetable oil.

Again, there are many things I could pick to highlight in these nuggets but I’ll just pick two; Caramel coloring and the chicken meat itself. According to CSPI (Center for Science in the Public Interest), the artificial brown caramel coloring is made by reacting sugars with ammonia and sulfites under high pressure and temperatures and those reactions “result in the formation of 2-methylimidazole and 4 methylimidazole, which in government-conducted studies caused lung, liver, or thyroid cancer or leukemia in laboratory mice or rats.” The chicken in these nuggets is most likely factory-farmed chicken, not free-range chicken. This means that the chicken is typically treated with vaccines and hormones while being fed conventional feed products that are medicated with pharmaceuticals and grown with pesticides.

After all this nutritional let down, I am sure you are hungry for some cheering up! Healthy Grocery Girl to the rescue. Don’t worry; I would never dish up such a huge helping of shocking nugget sadness without providing healthier alternatives, both for product to purchase and recipe to try.

Try these healthier chicken nuggets next time you are at the grocery store; Coleman Organic Chicken Breast Nuggets or Ian’s Organic Chicken Nuggets.

 

Baked Zucchini Chicken Nuggets

(Adapted from The Family Kitchen)

The Zucchini in these nuggets are an excellent way to sneak in more vegetables, and add a light moistness without altering the overall chicken flavor. Serve with guacamole, salsa or honey mustard for healthy dipping. This is a quick, easy meal that is sure to please everyone at your family dinner table. 


Ingredients:

1 1/2 c. organic zucchini, grated


1 lb. ground free-range organic chicken
breast

1 egg
(free-range organic)

1 tsp. onion salt


2 c. crushed organic corn flakes or breadcrumbs (Don’t have breadcrumbs or corn flakes? Take a piece of bread and pulse in blender and now you have bread crumbs).

Directions: Pre-heat oven to 400 degrees. In a medium to large bowl, mix together the zucchini, chicken, egg, and onion salt until well combined.  Form 1-2 tablespoons of the chicken mixture into small balls, then press flat to create until about 1/2 inch thick nuggets, and coat in bread crumbs.  Transfer to a lightly greased cookie sheet (Use coconut oil or butter!). Cook in oven at 400 degrees for 13-15 minutes, or just until nuggets have cooked thoroughly.  Don’t forget to dip! Serve with guacamole, salsa, or honey mustard.

Key point to take away; Always read ingredient lists; store bought or from a restaurant. What may appear at first glance as a healthy choice, upon further reading may turn out to be a disaster. If in doubt, don’t eat it.

For nutrition and health related questions please contact:

Megan Roosevelt, RD, LD at info@healthygrocerygirl.com or visit healthygrocerygirl.com

 

Resources / For More Information Check Out:

http://nutrition.mcdonalds.com/getnutrition/nutritionfacts.pdf
http://nutrition.mcdonalds.com/getnutrition/ingredientslist.pdf
http://www.naturalnews.com/032820_Chicken_McNuggets_ingredients.html
http://www.tysonfoodservice.com/Products/2721-928.aspx

http://www.foodsafetynews.com/2011/02/cspi-urges-fda-to-ban-popular-ingredient-caramel-coloring/

http://www.colemannatural.com/component/option,com_resource/Itemid,9/article,891/category_id,2/controller,article/
http://www.iansnaturalfoods.com/our-food/product/organic-chicken-nuggets
http://www.momswhothink.com/healthy-recipes/healthy-chicken-nuggets-recipe.html

http://blogs.babble.com/family-kitchen/2010/09/13/makeover-a-fast-food-favorite-sneaky-zucchini-chicken-nuggets/

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Something Fun To Do Today

by Full House MOM on March 24, 2012

Looking for something fun to do this weekend?  (Aside from finally getting a chance to take your kiddos to the park?!  Yay, Sun!)  Of course, the Portland Area is full of exciting things to experience and try, but here’s a little something going on this weekend only that might be fun for your entire family (and one is FREE!).

I'm going so I can find out more about Eco living, not to see Daryl Hannah. ;)

The Expo Center has all kinds of goodness going on today and tomorrow for families, bike riders, and crafters.  The biggest event is The Better Living Show going on right now until 8 or 9 PM.  (Not 100% on that time.)  It’s open tomorrow from 11-5 PM, which may or may not be the better day to go since I hear the rain will be back.  Boo.  I’m super excited to attend this event and hope to catch a glimpse of Daryl Hannah!!  Okay, so I’m a fan, so I find this extra exciting.  She’s set to speak on the main stage at 7 PM tonight.  Please visit their website or facebook page to find out more and keep up to the minute on what’s going on at the show.  Oh, and the entrance is free to this event!

Going on simultaneously is the Portland Bike Show now until 6 PM tonight, and again tomorrow from 10 AM - 5 PM in Hall E.  Adults are $10 and kids are free with paid adult.  This is where my husband will be checking out the latest and greatest in bike gear while I’ll be in Hall C checking out Heirloom’s Rubber Stamp and Paper Arts Festival.  It’s open until 5 PM today and 10 AM – 4 PM tomorrow.  Cost is $8 today (gets you in tomorrow, too) or $6 for Sunday only.  We’ll need to divide and conquer with the kiddos, but that works fine for me (especially since they’ll all want to go with my husband into the bike show).  Hehehe.

Be prepared that parking will probably be around $8.   Of course, you could take the MAX or bike there, too.

Hope to see some familiar faces at the Expo Center, but if I don’t see you, I’ll know you’re outside enjoying this glorious sun!  :)

If you know of fun events going on that you’d like to share with the FHM greater community, please email a brief description or review to:  blogger@fullhousemoms.com

 

Kim S., 2012 FHM Community Manager

 

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Feeling Stressed?

by Full House MOM on May 19, 2011

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The following information is from Dr. Elizabeth Wallace, Naturopathic Physician and Licensed Acupuncturist at Zenana Spa and Wellness Center.  After reading Dr. Wallace’s tips, be sure to enter our first giveaway!  (See below)

  Decompress your stress

Stress is defined as a force exerted when one body or body part presses on, pulls on, pushes against, or tends to compress or twist another body or body part causing a deformation- the tension results in a factor that alters an existent equilibrium. How many of us are walking around each day allowing forces to impact our body and interfere with our normal physiological equilibrium? In my practice it is almost 100%, including myself. As I learn to see the body beyond the obvious physical form we see in the mirror, I am able to see these twists and contortions of peoples’ space and bodies, which then affects their thoughts and emotions. Yes, we still have to work hard, maintain our home lives, feed ourselves and take care of those around us. Sometimes this is an insurmountable task, but what if we learn to merely change our perspective throughout the day. Could changing our outlook affect how our body reacts to stress?
To convince you of the importance, let’s first learn what stress does in the body.
What is stress?
  • Stress can be emotional or physical, happy or sad.
  • In response to stress, our nervous system triggers a response by releasing a flood of stress hormones, including adrenaline and cortisol from the adrenal glands, which are essential hormones in the body.
What does stress do to the body?
  • These hormones cause your heart to pump faster and your blood vessels to narrow causing elevated blood pressure.
  • Excessive cortisol also raises blood sugar levels, increases abdominal obesity, increases bone loss, shuts the immune system down, slows wounds healing, causes brain atrophy, thins wrinkled skin, and fluid retention.
  • Emotionally people feel fatigued, irritable, depressed or anxious, have a low libido, insomnia and impaired memory.
  • We are designed for the occasional fight-or-flight response, but the continual exposure to stress in our modern life is now being linked with cancer, ulcers, heart attacks, diabetes, heart disease, skin diseases, and possibly Parkinson’s, Alzheimer’s, and Multiple Sclerosis.
Basically, if you have any symptom or are interested in slowing the ageing process, I suggest you learn how to deal with stress now.
• 43% of adults suffer adverse health effects from stress
• 75-90% of all doctor’s office visits are for stress related complaints
***

Your survival kit~ tools to deal with stress
So what to do? Come in and see me. Just kidding.
I do an exercise with my patients, teaching them to be aware of their body and the space around their body. This means that there is an area around you, a bubble at least an arms width all around you and this is your space. This may be hard to do while sitting at your computer, but let’s try. First take a moment to feel your body and imagine that space around you. Now, imagine a time that you felt really good. Take a moment to go back to that time or place and see how your body feels, including the space around your body?
Now imagine a stressful event. How does your body and the space around you feel now? Usually, the space around you constricts and your body feels the effects. So now I have people imagine blowing up the space around them, like a balloon, so they have room to breath and elbow-room to deal with the stressful situation. This works well both in the office and at home with kids. My children have watched me do this and now let me know when they are feeling ‘stressed out’ and need space.
Tools to use for stress:
  • Set an hourly chime on your phone or watch and check in to see what your space/body feels like. Re-establish your space.
  • Drink water and eat a whole foods diet.
  • Avoid caffeine, alcohol and sugary foods as these substances increase your cortisol.
  • Supplements:
    - Fish oil lowers cortisol
    - B vitamins support the nervous system
  • Herbs:
    I use herbs and other supplements that are specific to each person. Whether you need more energizing herbs to support the adrenal glands or more restorative herbs to relax an overactive nervous system, I recommend finding a practitioner to help guide you.
***
As I enter my second decade of doctoring, (which really means teaching), I feel the necessity for our whole community to learn how to address our fast-paced, stressful lives. The need is to ensure a healthy body, so that we can spend more of our time and energy on the things we love and truly care about. 

Elizabeth Wallace, N.D., LAc

 Dr. Liz Wallace’s Bio

                         *               *               *                *               *               *               *               *               *               *

Here’s a package Zenana Spa and Wellness Center now offers to help reduce stress for moms with limited time: 

Express Package             
Feeling a bit worn down? Wanting to come in for some nourishing self-care, but worried about being gone too long? This bite-sized package will feed and replenish you perfectly. First, settle in for a Demi Skin Treatment and sink into a lovely state of bliss while our estheticians rejuvenate your skin using Éminence Organic Skin Care products. Follow that up with a personalized Modified Table Massage Session, focusing on releasing baby-holding muscles like your shoulders and neck. Finish up with your choice of an Express Polish for your hands OR feet while you snack on one of our healthy bites so that you leave feeling fresh and reinvigorated…all before your family notices that you were gone!

Remember, nobody’s happy if mama ain’t happy. Zenana Spa and Wellness Center exists to help you feel balanced, and this package is perfect for ANYONE with a busy life.

Demi Skin Treatment
Modified Table Massage Session
Express Polish
           *               *               *               *               *                *               *                *                *               *

Would you like to win a $30 gift card to Zenana Spa and Wellness Center?  Simply “like” our facebook page:  Full House MOMS on Facebook, “follow” this blog, and “comment” below.  (If you need help or have questions, please email Kim at blogger@fullhousemoms.com.)  We’ll do a drawing from the names & comments below on Sunday at 5:00 PM to find our winner!  Winner must be a FHM Member. 

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