Quick Meal Ideas (Affordability of Eating Healthy Part Five)

In my last post in this series, I listed the food items I keep on hand in my pantry. I planned on sharing some meal ideas from those ingredients in my next post based on this question I had previously received:

Any ideas for quick meals for busy nights or for times when some of my older kids are home alone and need a meal to make for themselves? At such times, we usually resort to boxed Mac and cheese or frozen DiGiorno pizzas from SAMS. These are huge hits! I need some healthy alternatives that are quick and easy and doable for the kids.

And then I received this question via email...

I'm wondering if you could post your top 10 favorite dinner meals that you make with the "staples" that you have on hand. Or maybe reference back to them if you put that in previous blogs? That would be super helpful!

So that's just what I'll do :-)

Now, these are meals that are our "quickies"... Let me explain. I love to make really good meals from really good ingredients. A lot of times, doing so requires a huge time chunk. Some of our favorites off the top of my head are:

• Sally Fallon's meatloaf
• Salmon Patties
• Roman Lentil Soup
• Vegetable Hot Pot, full of root vegetables, legumes and topped with cheese triangles -- so yummy!
• Crock Pot Chicken with gravy, mashed potatoes and vegetables
• Homemade Gyro meat in homemade flatbreads with Tzaziki sauce
• Pakistani Kima

But all of these things take time!!! Especially when I am making the usual side salad and plenty of other vegetables too. However, realistically speaking, I do not always have an hour in the evening for supper preparation. Often, I have some meals in the freezer to use. But, other times I need a "quickie." These quickie meals may not have the best of the best ingredients. They may have unsoaked grain, canned beans, etc, but they are still whole foods. And they are sure healthier than fast food or other quick alternatives.

So here they are:

1. Bean Burrito Casserole (Mix salsa, frozen corn and two kinds of canned beans together. Layer with whole grain tortillas and cheese in a round casserole. Bake until bubbly. Really good with homemade refried beans as one of the beans, which are easy to make ahead and freeze.)
2. Beef or Chicken Burrito Skillet (really simple with meat already prepped and frozen)
3. Salmon Broccoli Pasta
4. Meaty Spaghetti (Make a huge pot of sauce and freeze several batches. Include zucchini, mushrooms, carrots, peppers, any vegetable your family likes in the sauce and you don't have to have a side dish if there is not time.)
5. Cheese Pizzas (You can buy a whole grain premade crust at Whole Foods and Earth Fare, then top with spaghetti sauce and cheese. Or, use pitas for crust.)
6. Chicken Pasta Soup (Use frozen or store bought chicken stock. Add diced chicken from the freezer, a bag of frozen vegetables and a box of whole grain pasta. Simmer until the pasta is cooked.)
7. Grilled Cheese Sandwiches or Quesidillas with Tomato Soup (I use organic tomato juice, a bit of onion, a bit of garlic and herbs in a blender... then heat until nice and warm.)
8. Then, there's always popcorn and smoothie! Yes, we do make that a dinner.

What's In My Pantry? (On the Affordability of Eating Healthy Part Four)

Are you curious to know what is in my pantry? This question was submitted by the same mom who is making health changes for her big family as some of the earlier questions this week. Her hard work, willingness and determination is to be commended. She asks the following question with the need for frugality in mind.

Right now I am in a period where I am cleaning out my pantry and fridge of processed foods, but don't really know what to restock with! Help! Do you have a list of good healthy staples to begin to stock up on?

As I type out my thoughts on this topic these past few days, I am reminded that one of the biggest keys to eating healthy is to make your own food from whole ingredients. It saves money and it keeps real food on the table. In order to do this, it really helps to properly plan and to set aside a time to cook and bake. (I've blogged a lot about this before!)


So, here is what is in my pantry on a regular basis. I consider these things my staples. And with them, I make pretty much everything we eat. I do buy certain other ingredients when a recipe calls for them, but this is what I keep stocked. My list:

• Nuts (almonds, walnuts, pecans, peanuts, cashews, etc.)
• Seeds (sunflower, pumpkin, sesame, flax)
• Unsweetened Shredded Coconut
• Dried fruits (raisins, apples, dates, etc.)
• Some whole grain pasta for when I need to make a meal in a hurry
• Brown Rice
• Wheat (hard red and hard white)
• Lots of Oats
• Extra Virgin Olive Oil (and EVOO cooking spray)
• Coconut Oil
• Honey, Sucanat and some molasses for gingerbread
• Balsamic Vinegar and Rice Wine Vinegar
• A few bottles of EVOO Salad Dressing from Earth Fare
• Canned tomatoes, tomato sauce and tomato paste
• Jars of Spaghetti Sauce, again for when I need to make a quick meal
• Canned beans and Salsa, because making a quick bean burrito casserole with whole grain tortillas and grated cheese from the freezer is a whole lot better than driving through Taco Bell
• Black Beans, Kidney Beans, Garbanzo Beans, Red Beans, Lentils, Split Peas, etc (dried)
• Boneless Skinless Salmon
• Natural Peanut Butter (we can't really afford organic for all the peanut butter we eat!)
• Organic Non-GMO Corn Chips (my husband eats these and the children do when they're with him)
• Lots of herbs and spices
• Garlic Heads
• Sea Salt
• Yeast
• Arrowroot Powder
• Unsweetened cocoa (and sometimes organic chocolate chips)
• Organic Non-GMO Popcorn
• Some crackers or other whole foods snacks if I find them on good sale with a coupon
  

In the fridge, we always have:

• Eggs
• Butter
• Cheese
• Yogurt, Kefir or Raw Milk
• Florida Orange Juice
• Lots of fruit and vegetables
• A few condiments like lemon juice, mustard, pickles, saurkraut and all-fruit spread
• And, that's about it! I always think our fridge looks bare.

Our freezer contains:

• Breads, muffins, pancakes, waffles, granola, tortillas, pitas that I make on Baking Day and freeze. (I don't want to always be baking, so I devote a day every two weeks or so to stock up. I don't bake all of these things at once, but a few every time, baking enough to last several weeks.)
• Whole Chickens
• Grass Fed Beef
• Sometimes fish or salmon if I find wild-caught from a good location on sale and buy up a lot
• Cheese
• Butter
• Meals that I double and freeze half for a crunch evening (because you know they will come, so why not be prepared!)
• Cornmeal
• Coconut Flour
  Frozen strawberries, blueberries and bananas for smoothies
• Some frozen vegetables, spinach and frozen corn
  
  More later,

On the Affordability of Eating Healthy Part Three

Picking up where I left off yesterday...

Can you prioritize the changes. Like what should I concentrate on first? What is most important? I have found a source for raw milk, which I am absolutely loving!!! And we bought a pasture-fed cow, so our deep freeze is FULL of good quality beef. What should I concentrate on next?

As I mentioned before, finding healthy replacements for commercial meat and dairy, in my estimation, is the best positive change to make. Not only is there a greater concentration of toxins in animal products, the commercial farm production of these foods yields a totally different fat content. (Read here about Grass Fed Meats.) It may take time to find a financially feasible source of meat and dairy, but it is definitely worth the search effort.

However, in speaking about what to do next, I have to mention that importance of cutting out all fake, fabricated and faddish foods. (How's that for alliteration?!?) Usually, cutting out the processed foods is a benefit to the budget. Instead of adding additional costs, like in buying higher-quality meat, avoiding canned and boxed foods usually means you will make your own for less.


For example, I don't buy rice mixes because of the preservatives and MSG. Instead, I make my own rice side dishes from brown rice I buy in bulk. Instead of spending dollars, I spend pennies. The same holds true for canned beans versus dried beans, boxed cereal versus oatmeal, boxed granola bars versus some homemade treat, fruit snacks versus whole fruit, even bagged pita chips versus homemade pita chips. In all of these examples, I'm avoiding unwanted non-food ingredients AND saving money at the same time.


For a list of what foods to avoid, here is a list of 21 things to avoid by the Weston A Price Foundation. Start at the top and make your way down. Take it one step at a time, making each change a habit. Don't do it all at once... especially if you know you have a tendency toward feeling overwhelmed and burning out. Each step will make a difference. Baby steps... but move forward, right?


To answer the original question, I would say the next best step is to work on finding a real-food alternative for everything fake in your diet. So, if many of your recipes use a creamed soup as a base, learn to make it with whole foods instead. If there is a big temptation at breakfast to grab something quick and sweet, plan four or five simple whole foods breakfasts to have lined up instead. If you children look for something snacky every afternoon, focus on finding several healthy, wholesome snacks on hand.


Next, make a big deal of fresh vegetables (and fruit). As much as possible, fill out every meal with mega portions of these foods. If you children want seconds on the more expensive main course with meat, tell them it automatically comes with a second portion of vegetables or salad too. They will eat less seconds and eat more vegetables. At least, that's how it works in our house.


Another strategy for making things affordable is to capitalize on "Frugal Meal Extenders." While we moms might want to limit our carbohydrate intake, most of our children do very well with a portion of potatoes, rice or corn muffins with their meals. These things are significantly cheaper than main course fare, so take advantage of them! We even have beans or bean salads as side dishes simply because they are healthy and cheap.

I hope these thoughts keep you moving forward!

Part Four coming next...

On the Affordability of Healthy Eating Part Two

Back to the topic at hand... The Affordability of Eating Healthy. If this topic interests you, please read my post from last week (here) that contains more general thoughts on the subject.


And now, here are my thoughts on two more specific questions. (I have many more, but I have to post my answers as I am able since I am still searching for normalcy in my life... and until then, I have to choose how I spend my time carefully.)

1. How does a large family afford to eat this way??? I followed a resource link and discovered delicious raw cheese for a mere $13.00 per pound!!!! With my large family of big eaters I would go bankrupt in no time!

Yes, some of the organic foods out there can be devastatingly pricey. Especially for big families. On one hand, I want to support all the local farmers who are keeping healthy food on the market. On the other hand, doing so is just not feasible if we want to eat every day. First, I suggest looking for affordable food resources (they exist!) and setting up a bulk food budget.

Second, do what you are able to do without bemoaning what you can't do. (Not that the dear friend who asked this question was bemoaning!) I just mean that we do need to be content with what we have. We do our very best to make our dollars buy as much as they can. And we do not fret over what is out of our control. If you are doing the very best you can, rest in that. Always look for better deals and better sources and better recipes. But do not fret. (It is not healthy!)

On cheese, I found that Morningland Dairy is the cheapest source for raw milk cheese. Orders must be called in, but the mild cheddar runs about $5.00 per pound (at least it was the last time I ordered).

We eat a lot of cheese! It freezes well when shredded and keeps several months in the fridge when kept sealed. So, we order in bulk from Minerva Dairy. This is not raw milk cheese, but it is made from Amish milk and is much healthier than commercial dairy. We consider it the best we can do within our means. And we are thankful.

For bulk orders, call for a current price list and then order by the case (which can be 10 pounds or 24 pounds depending on the cheese). I am on the email list and I keep my eye out for the sale on mellow cheddar cheese. It is on sale once or twice a year for less than $2.00 per pound. Then I buy A LOT. Their cheeses are normally priced between $3.75 and $4.25 per pound, except for sharp cheeses.

Minerva Diary Phone Number: (330) 868-4196.

Note: We also order our butter from Minerva and love it! If on sale, it can be as cheap as about $2.00 per pound too.

2. Do you have sources that you have found affordable for good quality ingredients?

Well, so much of what I buy is local (eggs, chicken, honey, beef, etc.). I mentioned buying grain from Walton Feed. Ordering with a group in order to get freight shipping makes a huge difference. And I mentioned baking goods, nuts and seeds from Country Life Natural Foods.

My produce comes from Global Organics. You could see if they deliver near you.

I used to order with a United Naturals Buying Club. You could see if there is one in your area.

I have ordered from US Wellness Meats and LaCense Beef when we had special offers before, but I haven't checked their prices since we started ordering from a local farmer.

I have found a great deal on maple syrup from Amazon Grocery before. And they occasionally have other really great deals if you search their organic deals from time to time. They offer free shipping on orders over $25... that's a plus.

But think local. Visit farmer's markets and talk with the farmers. Call the local high school's Future Farmers of America club and see if they have a listing of local farmers. Call some of the farms on LocalHarvest and see where those calls take you. It is the small local farms that produce great food, often at great prices, who are great conversationalists -- and who need our support. I love the billboard near here that says: "Got food. Thank a farmer."

Hope this list helps!

On the Affordability of Eating Healthy

Finally. I'm getting to write this post! I have had these thoughts on my mind for what seems like weeks...


I have received many questions about the affordability of eating healthy. Many of you desire to provide healthier meals and snacks for your families, but are finding that it increases your budget. And, for most of us, we simply can't expand the grocery budget!


I'll be real with you. The choice to eat healthier requires more commitment (of both time and money) and more diligence. But it doesn't mean we have to take out a second mortgage! We may not be able to use many of the coupons in the Sunday paper, but there are ways to keep costs from skyrocketing. (Please read my previous post that addresses some of these strategies.)

I find that by planning and budgeting, I can keep our grocery costs comparable to families eating the standard American diet... sometimes a lot less! But, I am not one of the famous few who can buy $300 of groceries for $0.79. (I can't remember her name, but I saw her on the AOL News headlines!)

I'm going to work through some of the specific questions you've sent me, and hopefully I'll be able to spark some ideas of how you can make "healthy" work for your family.

Kristilea writes: "It's nice to hear that you started from ground zero! It gives me hope since I had to do the same thing. I thought I was doing pretty good at making healthier meals until I watched Food, Inc.. Then I realized I had soooo much further to go! It was discouraging at first, but I'm determined to feed my family healthy food! My question would be, how do you feed your family the best foods on a VERY tight budget? I use coupons, I make menu's around the sale item, but I can't afford free range meat, so what do I need to make a priority? What are the foods that I need to stay away from the most?"


First, let me say that I highly recommend watching the documentary Food Inc. It is available on instant watching on Netflix, if you have an account there. Or, you can watch it online for $2.99 at Amazon On Demand. The film will really open your eyes to what is going on in the food industry. There have been several documentaries like this in the last decade, but Food Inc., in my opinion, sums everything up most succinctly.

Second, I'll say that finding your own family's food resources at good prices will take time. It never happens over night. But, as you network with one farmer, you'll be led to others. And as you connect with one co-op group, you'll hear other members mention other food sources. Keep your eyes and ears open.

Think outside the grocery store box. Be like the Proverbs 31 woman "bringing her food from afar." Don't let yourself be discouraged. Don't give up! And don't forget to pray for God's direction. (I sound bossy now, don't I?) But really, only a small percentage of what we eat comes from the grocery store.

We buy our chickens from a local farmer, our beef from another local farmer, our eggs from some enterprising children at church, our cheese and butter from a wholesale company in Ohio, our bulk grains from Walton Feed (ordering with a big group enables us to get freight shipping which is much cheaper), our vegetables from a co-op, our baking items from Country Life Natural Foods, and on and on...

Consider the grocery store your last stop. And, you can still find coupons for natural and organic foods if you search. Start here for a pretty good list.

Back to the original question: I do think that meat is one of the most important places to start. There is a greater concentration of unwanted junk in animal products. And you can't wash or peel some of it off as you can with vegetables and fruit! However, if I had to buy our high-quality meat at the grocery store, there would be no way we could afford it. Just the organic ground beef at my Kroger is nearly $6 per pound. And the grass-fed options at Earth Fare are nearly $10 per pound. With my growing family, that just wouldn't work.

So, we eat less meat. And the beef we eat about twice a week, we buy from a local farmer. We buy in bulk (like a half cow), and the cost has been around $2.50 to $3.00 per pound, which includes all cuts and not just ground beef. To find a local source, you may want to consider your high school's FFA club. Or, you could call Farm Bureau for a local listing of farmers. You may find a rural resource magazine at the library, the health food store or at the Farmer's Market (in season).

Or, I have found that homeschoolers really know where to find stuff... so do librarians. You could ask your librarian if she knows any naturally-minded homeschoolers :-) Believe it or not, that's how someone found me! And someone else found me by my chiropractor's referral. (I never know who will call!) Then, there's always LocalHarvest.org. You may not find what you're looking for in the first farmer you call, but ask questions and he may refer you to other farmers in the area or other listings of local resources.

But all this networking wouldn't really help if you didn't have the money to purchase what food products you find. So, I really encourage you to start a bulk food budget. Set aside a certain amount each month and let it grow as you look for resources. Once you get the ball rolling, you'll be able to make some bulk purchases, which will reduce your grocery bill, which will allow you to set aside more for bulk buying, and the cycle will support itself. But, you've gotta start somewhere. In the beginning it may be a bit of a sacrifice. But, you will have so much more freedom once you've got the budget instated.

To summarize:

1. Make it a priority to start a bulk food budget.
2. Start to look for food resources outside of the grocery store.
3. As you make the transition, keep your eyes open for Manager's Specials and good coupons to use at the grocery store. There are deals to be had!
4. Shop the perimeter of the store. The produce, dairy and other real foods are usually around the outside of the store. Aside from peanut butter and beans, most of the food products found on the aisles are pretty fabricated.
5. Prioritize your bulk buying. As you are able, switch to non-commercial meat products, dairy products, produce, then baking items (in that order, unless you find a dairy supplier before you find a meat supplier, of course).
6. Make as much as you can from scratch. In doing so, you'll save a lot of manufacturing and packaging costs. Plus, you'll stay away from foods that contain hydrogenated fats, white flour and white sugar, colorings, preservatives and other additives. Really, making your own food is cheaper... especially once the bulk budget is functioning and you can buy your butter and oil in large quantities, get your honey from a local farmer, and buy your nuts, seeds and grains in bulk.

Whew... this is getting long. And I haven't even tackled the specific questions yet. I'll save them for tomorrow. So stay tuned for more on this topic... there is much more to come!

Your Questions Answered -- Getting Kids to Eat Healthy Foods

I was asked in an email how to get a five year old to eat good food... hmmm... Honestly, I am not totally qualified to answer this, but I am glad to share my experience with you all. Perhaps you can glean some helpful strategies from it.

My kids have always had to eat what we serve them, so there has never been a question about it by the time they are five. Most of their objections are worked out by one and a half or two. When they don't eat what we give them, we save it for them for the next meal and they have to finish it before they get what the rest of us are eating at that meal. And we don't reheat it, so it is usually worse if they wait until the next meal.

No child has tried leaving food they don't like more than one or two times, and they usually try it while they are very young. So, by the time they are five, they just don't object. I can't remember any of my children leaving the unwanted food through the next meal, but Spiderman came pretty close. When he saw that we were all finished and were getting up, he realized he had to eat his cold, unwanted food or I was going to put away the nice warm preferred food. It is amazing what a child can eat when faced with hunger!

But, key point here, I am realistic. I know the foods they don't prefer, and I don't pile their plate with what they don't like. I usually just give them three or four bites of the "unpreferred" food. For example, my children really don't like cooked zucchini, so I rarely cook it. When I do, I just give them three or four bites worth. And then I expect them to eat it.

When Tickle was a baby, she did not like bananas. Mashed banana is one of the first foods I give to my growing babies, but she clearly did not like it. I would give her a bite every once in a while, like every few months. If we were all eating bananas, I would give her a taste. Sometimes I would have her take two bites. But, when she was two, after not having banana for a few months, I gave her a bite and she totally loved it. She ate a whole banana! And she has loved it ever since.

A similar thing happened with Witzy and avocados. She liked them as a baby, but then decided she didn't like them when she was about three. I continued to give her a slice every time we had avocados. Now, at nearly five, she loves them again. I could have catered to her dislike by declaring that she didn't like avocados so she didn't have to eat them. Instead of defaming the fabulous fruit, I kept it all in a positive light and waited for her to change her mind.

Another good tactic we use is to serve dessert with meals that we know have objectionable ingredients. Let's say I make a soup that turns out less than appetizing. (It happens!) I'll declare it dessert night and everyone who finishes without complaining gets dessert... parents too! I think ahead. If I can tell a storm is a-brewin', I will pull out a special treat for dessert. Any "yuck faces," gagging or complaining disqualifies the child from having that special treat. Desserts are rare in our home, so it is a very effective method of modifying my children's behavior.

I think one of the very foundational principles here is thankfulness. I want my children to be thankful for the food that is set before them. If they are not thankful for what they receive at home, how can I expect them to be thankful when we are in another home and they don't like the food served? Bottom line, we want our children to be thankful and we will not tolerate a "yuck face." We teach thankfulness at home (not just at meal time!) so that when our children are served a food they don't prefer, they can still eat it and say "thank you for the meal" when they are finished.

Hope this helps!

Your Questions Answered -- The Daniel Fast

In a recent email, I was asked my perspective on the Daniel Fast. Here goes...

The Daniel Fast is based on this Old Testament scripture:

“In those days I, Daniel, was mourning three full weeks. I ate no pleasant food, no meat or wine came into my mouth, nor did I anoint myself at all, till three whole weeks were fulfilled.” Daniel 10:2, 3

The purpose of the fast is for spiritual discipline during a time of prayer -- so that one's energy and focus can turn away from fleshly fulfillment and toward things of God. The fast wasn't developed for nutritional benefits. However, I think that a time without certain foods (a partial fast) as the Daniel Fast prescribes has some secondary benefits to our bodies... not that it was meant at all for our bodies!

Daniel himself ate "no pleasant food" for three weeks. The present day Daniel Fast includes only vegetables, fruits, grains (not leavened), nuts, seeds and freshly pressed, quality oils. Some of these foods seem pretty pleasant to me... I can envision quite a beautiful salad or a fantastic dessert made with only these selective foods! In fact, the cookbook for the fast includes chapters such as "tasty breakfasts," "satisfying casseroles," and "fulfilling snacks." It seems to me, and this is just my perspective, that if one uses this fast for spiritual reasons, the foods listed for consumption need to be kept simple, rather than tantalizing.

But, back to the nutritional benefits. Whether one fasts by eating plain foods from the list or by exciting them up with the corresponding recipes, the body will be benefited from a time to cleanse and purify. While on the fast for three weeks, all meats, dairy, processed foods, sweetened foods and foods with any chemicals or preservatives are to be avoided. Sounds good to me.

The author stresses the importance of reading food labels to make sure none of these ingredients are unintentionally consumed. Sounds really good to me. I love reading labels!

Our bodies need a break from junk. And our bodies can also use a temporary break from meats and dairy. I don't consider those two food groups junk (when they are healthy meats and dairy), but these groups are more difficult to digest. Giving our body simple foods for a time allows more of our energy to be given to detoxifying rather than digesting. And three weeks is an adequate time for that cleansing to happen.

So, to sum up, the Daniel Fast seems like a good idea to me - both for your physical and spiritual health. If I ever use the plan, I think I'll opt for keeping it simple... if anything, keeping the meal preparation simple would give me more time for prayer.

And, one more suggestion: after the three weeks is up and you welcome healthy meats and dairy back into your diet, you may still want to leave the sugared and processed foods out permanently.

I've got a handful more of your questions to address over the next few days, as time allows. I welcome more if you want to put them in the comments or email them to ae @ healthbeginswithmom . com.

For your health,

Your Questions Answered -- How Can I Afford All These Supplements?

Today I'm going to address another frequently asked question. How can we afford all the high-quality Shaklee vitamins we take? We are a single-income family of seven. And my husband is not in a very lucrative career. I am very thankful for his hard work and his modest income! So where do we get the money for our supplements?

The short answer is: Shaklee gives it to me. The long answer is:

There are three ways to buy Shaklee supplements.

1. You can purchase them at retail price.
2. You can join as a member ($2o for a lifetime membership) and purchase Shaklee products at a 15% discount.
3. You can be a distributor. As a distributor you can tell people about the Shaklee products and sponsor them as a member in your group. As your group business volume increases, so does the monthly bonus check that Shaklee sends you.
4. (There is a fourth way to get involved with Shaklee for those who are interested in building a business fast.)

In my case, I joined Shaklee with a goal of earning a monthly bonus check. I told two friends about how I loved their products. That first month, we (me plus those two friends) bought enough products to put my business volume at a bonus check level. That montly bonus check has been steadily increasing ever since, as I continue to tell more people and as those I sponsor continue to tell their peeps.

The excellent part is that I have invested very little time in this "project" (especially over the last year when my pregnancy slowed me down and I chose to give more time to family pursuits), yet I still receive a monthly bonus check. The check is enough every month for all our family's supplements, cleaning products and personal care products -- plus the overage makes up our bulk food budget. So, Shaklee gives me the money to cover my purchases, plus some.

For more details on why we chose to buy Shaklee products over every other nutritional products on the ever-growing market, you can read My Personal Health Journey and my series on "What Is Health Anyway?" (Part I, Part II, Part III).

That's the long and the short of it. I am truly thankful that we have this blessing in our lives!

Your Questions Answered -- Flour Choices

I have recently been asked by a few people about my flour choices. What type of wheat flour is best? Is coconut flour a good choice? What variety of flours do I use? What about whole wheat from the store as opposed to freshly milled flour?

Moderation. That is the key. There is evidence that too much wheat flour can be harsh on the digestive system. In fact, I recently read an article on Mercola.com that indicted wheat flour in a host of modern diseases! Now, I'm not going to be too hasty with this information and wipe our diet clean of all wheat products. If I did so, the foods that I replaced wheat with would make my grocery budget skyrocket!

But, as is the case with all things we consume, we must use moderation. Which leads me to a second key principle that makes moderation possible: we must strive for variety. Each grain is unique in it's nutritional profile, and a diet with a variety of fresh, whole grains will correspondingly be richer in nutrients.

So, in our home, we eat wheat. However, I try to limit our wheat to lunch fare. At breakfast, we frequently use oats in Soaked Granola or Oatmeal, but we make the focus of the meal foods like eggs, smoothies, yogurt or kefir, fruit and nuts and other non-grain foods. Supper almost never contains wheat unless it is in the form of a tortilla or a pizza crust.

Baking with Coconut or Almond Flour is a good substitution for foods made with wheat products. But, if I made everything from coconut or almond flour, the expense would be prohibitive! Moderation again.

A few specifics to keep in mind with these two flours:

• Almond flour can replace half of the wheat flour in a muffin, pancake or non-yeast bread recipe (as can oat or rice flour).


• It can also be made relatively cheaply with a powerful food processer.


• However, coconut flour can not be substituted quite so simply. Coconut flour expands with liquid. For example, I use only one cup for a recipe that makes 24 muffins. In my experience, I have to use a recipe specific to coconut flour in order to get the right results.


• Coconut flour is pricey, but a little goes a long way. I consider it a healthful alternative to whole wheat, in moderation.

What about whole wheat flour? It is best to use freshly milled flour, whether you have a mill or can purchase wheat milled in the store. Wheat germ contains a great deal of Vitamin E, which when fresh is very beneficial, but when rancid is a source of additional free radicals. In a situation where freshly milled flour is inaccessible, I suggest limiting wheat consumption to one (or possibly two) servings a day and making sure to consume an abundance of fresh fruits and vegetables for a steady supply of antioxidants. Green juice or green smoothies are a good choice!

I hope to answer more of your questions as time allows over the next week. Stay tuned for more!

The Particulars of Our Diet Choices

Did you all find the WAP list of Dietary Guidelines from my last post helpful? I hope they weren't too overwhelming. I find the list to be very useful. It's streamlined and it's concise... just as information in a busy woman's life needs to be.

In the comments, Michelle asked a good question about my family's personal diet choices. Since I'm figuring she asked a question that popped into most of your minds, I thought I would answer it in my post today. She writes:

"I find it so intriguing that you have been posting about Sally Fallon's book Nourishing Traditions! I was just introduced to this book a week or two ago and have been excited to learn about it. Is this diet what ya'll primarily try to follow? My friend who is on it has had great success!"

Well... I have mentioned why we eat what we eat in My Personal Health Journey, Raw Food Diets, Natural Sweeteners 101, and a in variety of other posts. But it may be hard to put all those pieces together in sequential order. So today, I thought today I would write it all out in one place.

I started my health journey as a senior in college. (See My Personal Health Journey.) At that time, I new little to nothing about nutrition and I had several health ailments to show for it. As I was browsing in a Christian Bookstore, I found What the Bible Says About Healthy Living. On a whim, I picked it up and purchased it.

As I've mentioned before, in the book Dr. Rex Russell presents three principles for healthy living. My paraphrase of them is:

• Eat what God made
• Eat it as close to how God made it as possible
• Eat everything in moderation.
  

This was revolutionary for me, at the time. When I evaluated what I was eating, I found that most of my food was a man-made "improvement" on a natural food. I discovered that very little of what I was eating was actually natural or whole. So, I made big changes, which you can do much more easily when single than with a family to consider.

My husband had also read this book (independent of me, before we got together), and so we started our marriage on Dr. Russell's whole food principles. (Well, that wasn't the foundation of our marriage, of course... I mean that when we started, we were both on the same page with nutrition.) I didn't know much about cooking, but I taught myself how to read labels and how to prepare food as healthfully as possible.

Then, we were introduced to Dr. George Malkmus' famous Hallelujah Diet. He recommends eating 90% of your foods in their raw state and eating no animal products or processed foods at all. (I wrote more extensively about raw food diets here.)

We jumped on the raw food bandwagon and did our share of juicing and barleygreen. That lasted for about a year and a half, at which time I linked my severe postpartum depression and my daughter's failure to thrive to the diet's lack of proteins and fats. (Like I said, that whole story is here.)

As we searched for solutions to our diet deficiencies, we knew that we did not want to go back to eating processed foods, white sugar, white flour, fractionated and rancid fats or commercial animal products. As we researched, we discovered Sally Fallon's work through the Weston A. Price Foundation.

I read her book, Nourishing Traditions, plus Price's Nutrition and Physical Degeneration, plus about a dozen more from that school of thought. It was a huge time commitment, but I had time for it with only one child!

After careful research into the WAP guidelines (and arguments against them as well!), we decided to add raw milk products, fish oil, eggs from farm hens, and some fish to our diet. We noticed a very positive improvement in how we felt.

Over time, we took things a step further and added grass-fed meats, mineral rich stocks, fermented dairy products, soaked grains, and lacto-fermented foods as well. Notice that I added these things in steps. It took time to understand the processes involved with each of these nourishing foods. And I took it one step at a time. As one thing became my common practice, I would add another. I think this is the most realistic way for a mom to make health changes while still keeping the rest of her life in balance. Don't let yourself be overwhelmed. Take baby steps.

I might need to add that we never went as far as organ meats and raw meat dishes (for those of you who have read Sally Fallon's book in its entirety). We tried to eat liver from grass-fed cows a few times, but I always had extreme difficulty with the smell. That being said, I think we still did pretty well following the WAP diet!

Fast forward three more children (and the fifth on the way)... Since my days as a mother of two with plenty of afternoon hours for food preparation, I have had to simplify. I now have three children in homeschool, a toddler in tow and will soon have a newborn to wear as well. I find that some of Sally Fallon's recipes require much more time than I have... or ingredients that are too expensive for us to acquire at this stage in our lives.

However, we have not neglected the health wisdom that we have gained over the last ten years. We still stay away from white flour and white sugar. We still keep fresh salads and raw foods as a prime part of our daily fare. We still eat healthy, grass-fed meats. We still eat unprocessed eggs and dairy from healthy animals. We still eat everything in moderation.

Yet, I know that it is not feasible for me to soak every nut, legume and grain that we eat. I strive for soaking the majority of what we consume, but I know that I can't do it all. I still make yogurt weekly, but I rarely have time to make lacto-fermented foods. I still use a great deal of homemade chicken stock, but I have to be realistic about how much time I can spend in the kitchen. I simply can't do it all and nurture my children's hearts and minds as well... remember it's not all about their physical bodies, although I do actively concern myself with their health!

So what do we eat? I call it "whole foods." By that, I mean that we eat foods whole, not fractionated or adulterated. We stay away from artificial ingredients. We eat foods as close to their natural state as possible, and we stay away from things that wouldn't spoil. We also add in as much nutrient-dense food as possible, which for us includes yogurt and chicken stock and the occasional jar of homemade sauerkraut.

That's what we eat... It fits our family. What does "healthy" look like for your family? Are there things that you would like to improve? Keep in mind, change happens one step at a time... but change does require taking steps.

Do My Children Ever Get Sick?

I've been asked this question several times. Do my children ever get sick? Well, not very frequently. But, yes. In today's world it would be totally impossible and even unreasonable to protect my children from any and all contact with germs.


However, as moms we are not left at the mercy of a host of viruses and bacteria. God's mercy, yes. But germs, no.


Our children are going to encounter sickness. What we can do is boost their immunities so that they will be able to fight off the invading germs in as quick a time as possible. Children with strengthened immune systems will have lesser symptoms and a shorter duration of sickness. So, there is definitely something we can do.


Today I want to share an example from our week... tomorrow I am posting specifically about the Swine Flu (H1N1) and what we can do to boost our immune systems for the season ahead. Please come back to read that post tomorrow!


Tuesday morning Spiderman woke up with a 101° fever. He told me that his whole body ached and that his head was going to explode. I sent him back to bed and checked his temperature again in an hour. It had escalated to 102°... and it just kept going up. Clearly his body was fighting something.


Having been recently exposed to H1N1, I didn't want to take any chances. We quarantined him and I let him watch Moody Science Videos and nap all day. For Spiderman to stay in bed all day was a huge clue that something big was amiss. He doesn't sit still for fifteen minutes, must less settle into bed for the whole day.

My son already has a strong immune system because of the daily supplements that we give him on top of our whole foods diet, limited sugar, plenty of outdoor exercise, and adequate sleep. (His daily supplements have a good measure of Vitamin D and other immune boosters in them.) But when I saw his fever go up, I knew that he could use an extra boost. Fever is a sign that there is increased activity in the body... that there is war going on.


So, practically speaking, here's what I gave him:

• Nutriferon, which is, in my opinion, the very best natural Immune Booster available. I gave him one tablet immediately and will continue to give him one daily until I am sure he is well past it. I am also giving my girls Nutriferon because no matter how much we wash our hands, they might need a boost too.
• Probiotics. I gave him both a probiotic and a prebiotic. I did this one for the girls too.
• Two Garlic Tablets, which he can swallow, but I would skip for my littles who couldn't. Garlic can be crushed or made into a poultice for a young child, but I usually wait to see the severity of what I'm dealing with before I go to such smelly measures. I gave him garlic again Wednesday, even though the fever had broken, but I didn't today since his symptoms and fever have been gone for over 24 hours.
• Increased daily multi-vitamin. His normal dosage is two per day, I gave him an extra tablet at lunch.
• Echinacea, Zinc and Elderberry. I gave him four immediately and then two at each meal until he returned to normal.
• Vitamin C. I like to give this in the inbetweens, since his multi has a good bit of Vitamin C in it. So I gave him two between each meal and before bed until he returned to normal.

By Wednesday morning, his fever had broken and he was his usual energetic self again. Thursday morning marked 24 hours past the fever and symptoms. I can't say what bug he was fighting, but he fought the good fight. It might have been just a short-lived germ, but he just might have conquered something even greater. I'll never know.


Stay tuned for tomorrow's post on Swine Flu... it's one I've been thinking over for quite some time.

See you then,


Please don't forget that today is the very last day to enter the Eco-Friendly Toy Giveaway. The prize is your choice of any toy, with a $50 limit. Click here to enter.

Your Questions Answered... Balance and Weight Loss

Today I am going to address a question that comes from BusyMomOf10 from yes.they're.all.ours. She writes:


"I have a question for you. With all the conflicting information out there, proper nutrition for health and also for weight loss is so confusing! I'm just wondering what your take is on eating for weight loss. I just discovered (on your blog) that using Splenda contributes to weight gain not loss!! Who would have thunk it? LOL! So, how do I balance it all out -- eating for health, for weight loss, and also eating frugally, and not spending my entire life in the kitchen??!!??!!"

Balance is elusive, I find. Some weeks I feel like I am always in the kitchen. Some weeks I think I'm so far behind in my goals since I am not in the kitchen all week. Bottom line is that we do the best we can with the resources we have.

One important key is to do what you can for your family without comparing your family to other families. Each of us have different resources of time, money and kitchen help. Prayerfully do your best! And remember that ultimately we are only stewards, and not "Lords," over our bodies.

Honestly, I don't have a lot of experience with weight loss except for two scenarios. First, I finished college with an extra 30 pounds that I needed to shed. And second, I have had baby weight to lose after each delivery. With each of these times, I didn't use any of the popular diet prescriptions. Instead, I just ate according to What the Bible Says About Healthy Living, which is our basic model for what we eat anyway.

The three guiding principles from the book are:

1. Eat what God made

2. Eat it as close to how God made it as possible

3. Everything in moderation

I have blogged about this topic here and here. With these three principles, and proper exercise, the weight came off naturally. One drawback I see in the popular diets is that it is very difficult to follow a plan that your family is not following. However, eating God's way is something we all should be doing, even if we as the mom are eating less in order to lose weight.

I am certainly not saying that weight loss is simple. On the contrary, I know that it can be a very grueling process. But, I still think it is very important to follow God's plan for eating when we are trying to lose weight. If I had to suggest a weight loss diet, I would recommend the following:

• Eat nothing artificial.
• Eat everything in moderation.
• Eat as much fresh, raw foods as possible.
• Exercise diligently so that you do not lose muscle and thereby lower your metabolism.
• Don't give up no matter how long it takes.
• And, if you really want a program to follow, consider substituting this healthy weight loss shake for a meal or two each day. This program is the only "diet" that I find isn't full of artificial ingredients or other disordered eating habits. It includes a high-quality nutrition supplement that supports muscle preservation, maintains steady energy and prevents unwanted cravings.

Persevere! Permanent changes don't come easy... whether it is weight loss or just changing dietary habits. But it is worth it. Maintaining an ideal body weight reduces countless health risks. Keep pressing on.

Safe, Healthy Cosmetics

I want to address another question today. Summer, who redesigned my blog, asks "about [EWG's] online cosmetics database... how reliable it is, how the rating system works, what research it is based on etc."

For those of you who haven't heard of this database, I'll mention just a little about it first. This is from their site: "Skin Deep is a safety guide to cosmetics and personal care products brought to you by researchers at the Environmental Working Group. Skin Deep pairs ingredients in more than 41,000 products against 50 definitive toxicity and regulatory databases, making it the largest integrated data resource of its kind. Why did a small nonprofit take on such a big project? Because the FDA doesn't require companies to test their own products for safety."

It's really simple. You go to the database and search a product or a brand or an ingredient. Then you get a scored result for how hazardous the product, company or ingredient is. Here are the results for the new baby products we've been using. You'll see that on a scale of 0-10, they receive scores of 1 and 2. Then, if you click on an individual product, you'll see a list of all ingredients and an explanation of how safe each ingredient is. You'll also see the health hazards associated with each ingredient. It's pretty thorough. You'll also see a link to products that have lower scores... useful, huh?

Here is another example. It's the Loreal Springing Curls Mousse that I used for several years. Yikes. It gets a 10! Scary stuff! I wonder if I'm still carrying around some of those chemicals.

In my opinion, EWG and their resources always keep the highest of highest standards. If there is any question about an ingredient's safety, any question at all, it is considered potentially hazardous. So, depending on how much of a purist you are, you may settle for something that gets a low score rather than searching for a zero. But the zeros do exist and they can be found on the database as well.

Here are the specifics on how each product is scored. I consider EWG's database to be very reliable... meticulously driven by volumes of research. If you are at all concerned about your or your children's body burden, I encourage you to spend a little time on this site. It is packed with helpful articles that can guide you as you select products for your family.

Your Questions Answered... Tea and Coffee

I have gotten a little behind on answering your questions. Really, I have gotten behind in my emailing and everything else too! I am starting my list today, so if you have submitted a question, my answer is coming. Thanks for your patience!

The first question I want to look at today is from Kristilea. She writes: "I've had a lot of conflicting information about tea. I know it can't replace water, but in moderation, can decaffeinated tea be an okay addition? I am just not a water person and I make myself drink as much a day as possible, but sometimes I just need something else. Living in Georgia, of course sweet tea is on the menu. But I have slowly gotten myself used to unsweetened decaffeinated tea and I'm hoping I can continue to enjoy it. What do you think? Can you enlighten me on what you know about it?!"

First, the short answer. Consuming a little bit of tea here and there, white or black or green, is not harmful if it is sweetened with honey or another natural sweetener. It provides helpful antioxidants and can be a "safer" pick-me-up. Moderation is the key. My recommendation is that you never drink it to replace adequate water consumption AND that you brush your teeth after you drink tea to prevent acid erosion.

Now for a bit more technical information. Black tea contains tannins. There is mixed information about tannins. Some sources say that these substances can help prevent cancer. Some say they cause it. Hmmm. It's hard to say who is right on that count. But, there is agreement that excessive consumption of tannin containing beverages may block iron assimilation and therefore cause anemia. Moderation is the key, I think.

Second, tea contains theobromine, a substance related to caffeine. Both of these substances stimulate the adrenal glands, which in turn cause the liver to release sugar into the blood stream, giving you an energy lift. The problem with repeating this chain of events is that our blood sugar regulating mechanisms can easily wear out. This causes low blood sugar, dizziness, insomnia, depression, allergies, chronic fatigue, and on and on. Excessive theobromine or caffeine consumption is a bad thing. Moderation is the key, I think.

As long as we are on this topic, I would like to address the coffee question. The multiple questions I hear on this subject go like this: "I have to have my coffee! Is there any way to be healthier about it?"

Giving up coffee entirely is the healthiest choice. However, if that will never come to pass in your life, you can switch to a healthy coffee... not a coffee substitute that doesn't really pass for coffee, but a real coffee that is better for you.

What is the problem with coffee? Well, first the acid content of a daily cup can wreak havoc on our digestive systems. While our stomach is by design an acidic place, adding more acid to our systems can throw off the delicate balance. Second, as I discussed above, the caffeine content can pose problems.

I drink NutriCafe in moderation. This coffee is made from a low-acid bean so that it does not cause stomach burn. It also comes from a low-caffeine bean so that it has about 1/2 the caffeine as other coffees. In addition, it is infused with botanical extracts (that you can't taste) to give it more health giving properties. And, I think it tastes very good!

Your Questions Answered... Gardening and Bug Repellent

Melanie recently asked if I had any tips to share about Patio Gardening.

I am not a gardening expert, even though I do have a little experience. We have lived in several places over the past decade. Some of them have been garden friendly and some have NOT! In the places where we were able, we have kept a medium-sized family garden. Our children have become great seed planters, but they still need improvement in the weeding department : )

Our first garden was beautiful! We used 50 gallon drums cut in half as containers. Each one had three tomato plants or three bell pepper plants. If I'm remembering correctly, we had six of these containers. Then, we had a few raised beds for lettuce, broccoli, cucumbers, pumpkins, peas, beans, herbs and such. At that time, we had the space for a compost pile and our soil was truly nourishing. The result was a few seasons of really great vegetables!

We have grown more variety at different times, but have always had some space constraints. Currently, we live in a neighborhood with even greater regulation. For the last two years, we have kept a garden, but have been defeated by the deer and squirrels -- we have been unable to put in any fencing due to neighborhood regulations. This year, we are taking a break.

So, what are my recommendations? Gardening is SO worth it. Just start. My experience is that you learn the most as you go. Container or Patio Gardening is a great place to get your hands in the dirt. Keeping a variety of pots with tomatoes, beans, peppers or greens is a fabulous way to get into the gardening groove.

Here are a few great sites to get you started:

• Read about Homemaking Organized's recent container gardening activity here.
• Read a few tips for Successful Organic Vegetable Container Gardening here.
• Read an informative article on Successful Organic Gardening In Containers here.

Also, Saralyn asked if I had any thoughts about a healthy insect repellent.

Unfortunately, insect repellents are laden with toxic chemicals which soak directly through our skin to our blood streams. They often include DEET and/or Dimethylphthalate, which can cause organ toxicity at the very least. But bugs can carry disease... so what is safe to do for our children?

In the past, we have used Burt's Bees Bug Repellent. It is made with rosemary, lemongrass and other natural oils. I would say it works about 70% as well as anything toxic. It does require a reapplication after sweating. And it does go on a little oily. BUT, it is a tradeoff for the toxins.

I have also read that Avon's Skin-So-Soft product is a good alternative to toxic bug repellents. I can remember using this as a teenager, and for all I remember, it really worked. Here is what EWG has to say about it:

Health officials routinely recommend bug repellents with DEET to protect against
mosquitoes that can carry West Nile virus. But insect repellents - especially
chemical ones - can irritate the skin, causing redness and itchiness.

If you do use a DEET product, one option is to apply it to your clothes instead of your skin. DEET was originally developed in 1946 for military use and overall has a
good safety record, yet some people still worry about its safety and dislike the
odor. It has been implicated in seizures in children, according to the Environmental Protection Agency, but there is not enough information to confirm it as the cause of the incidents.

Alternatives to DEET-based products include Avon Skin-So-Soft Bug Guard Plus IR3535 Expedition SPF 30. Avon discovered years ago that its Skin So Soft moisturizer doubled as an insect repellent and the brand now embraces its multitasking. IR3535, a nontoxic synthetic biochemical, offers eight hours of protection against mosquitoes, gnats, sand flies and biting midges, according to Avon.

I hope that this information is helpful! I have another kid-friendly recipe to post and my thoughts about Genetically Modified foods... as soon as time allows. My kids are wrapping up their school year so our daily routine (and my computer time) is changing. Thanks for coming back to check what's new at Health Begins With Mom!

Your Questions Answered... Agave Nectar

Today I'm answering a question from Christian Frugal Mom. Thanks, Janeen, for posting it twice. I keep all questions to answer as soon as time allows, but asking twice really gets me hopping! The question is "about agave nectar and any info you might have on it. I'm wondering if it's actually good or just more manufacturer hype."

When looking at a food product, the first two questions I ask are:

1. What raw ingredients did the manufacturers start with?
2. What processing has been done to morph the raw ingredients into this product?

Looking at Agave Nectar:

1. Agave Nectar comes from the juice extracted from several different species of agave plants. It is most often a product of Mexico. It has a low glycemic index and contains several minerals such as Calcium, Potassium and Magnesium. It is four times sweeter than honey and has a milder flavor. Sounds pretty good so far...

2. Once the juice has been extracted, it is heated so that the sugars are hydrolyzed. Keeping things simple, this just means that the long chain fructosans are converted to shorter fructose units. The processing increases the sweetness of the agave juice. Once it is hydrolyzed, the agave juice is filtered and then concentrated to form the Agave Nectar we see at the market. Unfortunately, the result of this processing is a sweetener that is very high in fructose - even more concentrated than High Fructose Corn Syrup in some cases. The concentration is dramatically higher than the fructose levels in whole fruits and fruit juices. Although the sweetener is low-glycemic, its effects resemble the negative health implications of High Fructose Corn Syrup.

The high concentration of fructose found in Agave Nectar is unlike any concentration found in nature. I don't think our bodies are designed to handle such rushes of sugar very frequently. Glycemic Index aside, this highly processed sweetener has the potential to wreak havoc on our pancreas and on our metabolism. While I don't think an occasional serving of Agave Nectar would wreck a body, the prolonged usage of this product might give us trouble.

Note: there is some variation in the processing. Some raw nectars have had their fructosans shortened using molds or bees instead of heat. Since there is not a definitive protocol for processing each brand, if you do chose to use Agave Nectar in moderation, call the manufacturer. Most reputable companies will provide you with processing information.

That's my two cents. We like to follow the principles outlined in What the Bible Says About Healthy Living... which leave us using sweeteners in their natural, unadulterated state. Did you know that Agave Plants were originally used only for making tequila? Before hydrolyzation, the juice wasn't sweet enough to be called a sweetener... sort of like maple syrup straight from the tree.

Mexico, Oaxaca, Field of Agave Plants for Making Tequila

By the way, I am working on a few soy posts. I hope to address the soy controversy in one post, give my Power Bar recipe in another and then my Peanut Butter Power Pops (kid friendly) recipe in the last. Thanks for showing me grace and patience here. We will be taking a spring break (AKA low-tech week) starting Friday, so I'll post as much as I am able this week and then pick up where I left off after our family time. In the meantime, I also want to get pictures of "5 Minute Artisan Bread" posted... Like I said, thanks for your patience. My hopes and aspirations often exceed my time allotment.

Photo Credit: Allposters.com

Your Questions Answered... Splenda and Xylitol

This is the question of the week. It seems like everyone wants to know: What about Splenda?

I mentioned Splenda in my post about Natural Sweeteners. Since there is so much controversy on the sweetener, there is an over-abundance of information to wade through. I found the most thorough and supported information on Splenda at Mercola.com. (Keep in mind, while I find a lot of really great information at Mercola.com, I can't support it all!)

It all boils down to the fact that sucralose (Splenda) is a chemical and not a food. It has been shown to reduce healthy bacteria in the digestive tract by 50%. It has also been shown to increase the pH of the body, which in turn leaves room for more harmful bacteria (like Candida) to flourish. In addition, it contributes to an increased body weight... interesting since it is found in so many "diet" foods. I guess 0-calorie isn't all it's hyped up to be.

Other side effects reported by http://www.truthaboutsplenda.com/ are:

• Gastrointestinal problems
• Migraines Seizures
• Dizziness
• Blurred vision
• Allergic reactions
• Blood sugar increases
• Weight gain

Here is the rest of the story for those interested in more reading. Be sure to check out the other links Mercola lists.

Second Question: What about Xylitol?

For those of you who haven't heard about Xylitol yet, it is a sweetener derived from natural sources, most commonly birch trees. It is also found in raspberries and plums. It tastes as sweet as sugar but has 40% fewer calories. Xylitol it is not absorbed into the bloodstream as other sugar products are. Consequently, it has very little effect on our blood sugar levels. It simply tastes sweet and then passes through our system.

Xylitol has also been shown to be effective in cavity-prevention. It is in our toothpaste and in our favorite children's vitamins. European studies have demonstrated its ability to reduce ear infections as well. This is due to Xylitol's anti-bacterial properties.

Although Xylitol is marketed in health food stores, I have not tried it in my kitchen. It seems to be a bit pricey, as is Stevia. If any of you have used Xylitol in your home, please comment to let us know what you used it in and how you liked it!

Your Questions Answered... My Produce Box

I will be spending the rest of my day away from my computer at a Health Fair. I am looking forward to meeting people interested in being healthier! Before I leave, I want to answer a question I've heard from multiple readers. The questions boils down to: "I would love to have an economically viable source for organic vegetables! Where do you get your Produce Box?"

We are very blessed to be in the right place to purchase this biweekly produce box. It is full of a variety of organic fruits and vegetables at a price comparable to conventional produce at a grocery store -- far cheaper then organic at the market! This is one huge way we are able to keep our grocery budget down. It helps for two reasons. First and most obvious, we are able to obtain a great deal of produce much cheaper than if I were to pick the items up at the store. Second, we find that I purchase less at the grocery store since we "have to eat" so much produce. Good for our health. Good for our budget.

What about where you are? Our box comes from a Global Organics Co-op. They have numerous groups in the Southeast. Unfortunately, they don't have an online listing of local co-ops, but you can call 877.952.1198 for a drop near you.

If you are outside the Southeast, the first place to look is LocalHarvest.org. Unfortunately, most CSAs are not as cheap as the co-op I participate in, but it is worth doing some investigation to find a suitable source near you. Ask around at your local health food store. Also I have found that homeschoolers often organize these co-ops, so perhaps you could ask at the library for possible homeschool contacts. I know this seems like a very indirect way, but if you really want cheap, organic produce, it is worth the investigation. Oh, by the way, people have found me through my librarian!

Remember too that growing your own produce is a huge budget booster! We have had success with patio plants in the past, but are not in a location where we can grow a large garden. More on patio gardening in future posts!

Your Questions Answered... Grain Mill and Milk

Sarah commented to ask me two questions. Leave it to technology... but when I clicked to reply back to her comments, my computer opened up 30 of the same windows and I had to shut down in order to get it to stop opening more windows! Sadly, I've lost the comment and questions. But they were so worth answering! I'll have to post my two very brief answers:

What kind of grain mill do I use?
I have a K-Tec grain mill that I bought five years ago. It still works like a dream. But, it is very loud, and so I do my milling in the garage. I have been around Whisper Mills over the years. If I my K-Tec ever dies, I will probably buy a Whisper Mill. You'll laugh at this: before we bought the K-Tec, we had a Corona hand-cranked mill that I anchored to the coffee table with pads to prevent it from denting the wood. It was HARD work, but we had to make do with what we had! When I was pregnant with Spiderman, we finally scraped up the money for an electric mill. We were in grad school... we had to be very, very frugal!

What kind of milk do we drink?
We buy certified raw milk from a dairy nearby us. We have been drinking "real milk" since Rainbow was diagnosed with failure to thrive at her one year check-up (2001). At the time, we were vegans but saw a need for real milk in our lives. Check out www.realmilk.com for more information about raw milk. It has been a desire of mine to blog about why we don't drink homogenized milk... there is so much to blog about! One step at a time, right :)

Your Questions Answered... Sucanat, etc.

Good Morning!

Thanks for the comments and questions yesterday. I hope to post some thoughts on beverages later today, but I wanted to go ahead and answer the Sucanat questions.

First, Sucanat looks like very tiny brown pebbles. They are not crystals and are not uniform in size. You can find Sucanat at any health food store in the baking aisle in pound and two-pound bags, and in the bulk section for a bit cheaper (around $2-2.50/pound). Some grocery stores carry it in their Natural Foods Section. You'll have to check your local store. You can also buy it in bulk from Amazon or from Country Life Natural Foods. At Amazon, it is 3.32/pound, with free shipping. At CLNF, it is 1.75/pound plus shipping. I buy from CNLF, but I also purchase nuts, seeds, pasta and other items at the same time so the shipping is worth it to me.

Would I use Sucanat to sweeten tea. Nope. It has a brown sugary taste which works fine in Banana Bread and Granola but would be way to obvious in tea. I use honey in my tea. But honestly, I have found no natural sweetener that doesn't have a strong taste. Even stevia has a distinctive flavor.

Is Sucanat just sugar with vitamins? Good question. It is a sugar and will effect the body's blood sugar levels. They key is moderation. It is different than white sugar since it is a food which the body recognizes and can use. White sugar in its crystallized form is no longer a food but rather a toxin to the body. I call this an anti-nutrient because not only is it void of any benefit, it also robs the body of other nutrients in efforts to rid itself of the toxin. While Sucanat and other Natural Sweeteners are of little benefit to the body besides satisfying a sweet tooth, they are not toxins or anti-nutrients.

Hope this helps clarify!

Also, by way of note for subscribers who read my RSS feed, I post our dinner plans in a sidebar box each weekday. I have yet to figure out how to include this content in my feed. If you are interested in knowing what we eat from day to day, please check out my actual blog. Thanks!