The Paleo Diet or Paleo Lifestyle

"The Paleo Diet" , developed by Dr. Loren Cordain, Professor at Colorado State University, has gained quite a bit a popularity over the past few years. The Paleo Diet Book has been studied, dissected and embraced by fellow professors, students, health professionals, namely Chiropractors, athletes, CrossFit enthusiasts and many more. The Paleo Diet recommends that we follow the diet of our Paleolithic ancestors or "hunter-gatherers". These people had virtually no heart disease, no diabetes, no cancer. They were lean and strong, with clear skin, healthy hair and nails. This is because of what they ate. And what would a person living 40,000 years ago eat? Fruits and veggies, nuts and berries, lean meats, fish and seafood. No dairy, no grains, no refined sugars. The things that God put on the earth and nothing else (not that they had much of a choice!) These are the foods that are innate for our body, the ones that allow our body to function properly and fight off disease.

The book briefly touches on exercise, and has inspired many other health and exercise professional designing programs around "hunter-gatherer" primal movement patterns: jumping, climbing, pulling, pushing, lifting, running, throwing, etc. If this is the way our ancestors moved to build, hunt, fight and live then that is how our modern body should be moving too. And, it is more fun this way then running on a treadmill!

But this is where the "Paleo Diet" ends, with food and exercise only, and where the "Paleo Lifestyle" picks up. Never heard of it? Let me share.

In the Paleolithic era, women would have birthed their babies at home, with a skilled midwife. In fact, up until the early 1900's, all babies were born at home. 90% of pregnancies are completely normal and uncomplicated. For the majority of women (and their babies), it is actually safer, quicker and easier to birth at home then the hospital. The hospital should be for emergency care only - not for a normal everyday occurrence.

The "hunter-gatherer" mother would breastfeed her child for as long as they wanted. The average weaning age (if left up the child) is between 2.5 years and 7 years. That child was carried approx 8000+ miles over the first few years of it's life, nursed on demand, sleep next to mother and was with it's mother constantly until it was old enough to join in the daily jobs of hunting or gathering. This child never got vaccinated, exercised outside all day, and ate healthy, nutrient-dense foods. This child's immune system was never compromised by toxins or chemicals.

The Paleo Diet book, although wonderful and informative, does not touch on any of these subjects. How great would it be to teach modern parents that living like our ancestors it easier, healthier and the innate way to live, the way that we were designed to live. Before your child is ready to eat the Foods of our Earth, that breastmilk (not formula) is superior, for alteast a full year, and then for as long after that that the child/mother agree on. Just like F&V and lean meats are the innate foods for our bodies, breastmilk is the innate, perfect food for a baby, full of probiotics, EFA's and immunoglobulins. When a baby is carried by mother, close to mother often and sleeps with mother, her milk supply stays strong and baby feels safe and secure. Baby is less stressed, therefore less prone to illness and disease. And, if baby is not feeling well, he is not pumped full of antibiotics, Ni-quil and left alone. Mama stops what she is doing to tend to baby so he will recover quickly without drugs.

The Paleo Book touches only briefly on the QUALITY of food, which I feel is a huge void in the book, since Dr. Cordain reiterates over and over again to be eating like our ancestors. 40,000 years ago people did not have to worry about GMO's, pesticides, irradiation, antibiotics, growth hormones and soil run-off. But today we do! He does mention briefly grass-fed and free-range beef and chicken. However, we also need to look for "hormone-free" and "no-antibiotics" on all meats and chicken and "wild caught" on all fish. As for Fruits and Veggies, I always buy organic to avoid GMO's and pesticides. Eating the best, highest quality food is VITAL for optimum health!

I am also a huge fan of raw foods. The Paleo Diet Book does not make a formal statement either way, they just encourgae you to eat F&V. I feel eating as raw as possible is the best way to keep all the nutrients and living enzymnes intact in your food. If you do decide to cook your veggies, lightly steam only, so they still have a little crunch.

I encourage everyone to read "The Paleo Diet" book. It is an easy read and highly informative, with some great recipes. Just remember the quality of your food is just as important as the type of food it is. Eating an apple is great; its full of vitamin and minerals, fiber and antioxidants. But none of that matters if the apple is genetically modified or full of pesticides. Why put those chemicals INTO your body, when the reason your eating the apple is to eat healtier!?

What is your kid REALLY drinking?

I have dedicated many posts on what's healthy and what's NOT healthy to eat. I have given numerous examples of what our family does and WHY.

I recently came across an article in a parenting magazine on beverages. It started out well, taking about the empty calories that are in fruit punch, soda and Gatorade. They then mention the various names of sugar that you might find on the label. BUT THEN....they go on to say that "milk does a body good", and to try these beverages with little or no calories: Crystal Light, Diet Pepsi, unsweetened tea and water! They finish the article with stating that "water is the best beverage you can consume", and lists 8 reasons why. Thank you. The article was written by a Dietitian in a very one-sided view on food: looking at ONLY calories, or ONLY sugar, or ONLY carbs (this is how they are trained) - but NOT looking at the big picture - the INGREDIENTS! Crystal Light or a Diet Soda might only have 5 calories, but it DOES have aspartame and artificial colors, both known to cause ADD/ADHD and cancer. And milk...well, as humans, we not only do not need it, we should NOT have it. Almond, rice and hemp milk can give you the same flavor without the inflammation. As Holistic Lifestyle Coach and Chiropractor, this is what me and my husband educate our patients on:  If you eat what is innate for your body, what God put on the Earth, then you do not need to worry about calories, fat and carbs. Your body will know what to do with that food perfectly - sending the good Essential Fatty Acids to your brain, Calcium to your Bones, Magnesium and Proteins to your Muscles.

In our family, water IS the best thing to drink, with coconut water as a very close second. And real, fresh, raw fruits and veggies as a homemade smoothie or juice is next. Water and coconut water can be "dressed up" with a few lemon/orange wedges or frozen strawberries and blueberries added in. I will also pour a smoothie/juice into an ice cube trey, and then pop the fruity ice cubes into a half filled bottle of water for Nolan. Smoothie and juice recipes are endless, and a glass will usually fill you up, so your not looking for another, like after drinking a soda. (Sometimes I feel bad when someone comes over and all I have to offer them to drink is water! I'll usually offer to make them a juice or hot tea.)

Many parents think that a bottle of fruit juice is fine to give their kids because after it, it IS fruit! But what is the quality of that fruit? How many glasses of apple juice is your kid drinking every day? How much juice is actually in an apple? And, more importantly, how much sugar is in that juice? I have "conducted" my own experiment to prove exactly that - "What is your kid REALLY drinking?"

I have recently been able to gather 3 different types of kid's juice boxes. Mind you, I did NOT pay for these - they were samples or give-aways that I happened to come across for my experiment. I refuse to "vote" (by paying for) commercial fruit juice!

When I juiced an organic medium Apple (approx. 3" dia), I got 1/2 cup of juice, or 4 oz. A medium Apple contains APPROX. 4 grams of fiber, 19 grams of sugar and 25 grams of carbs. (Remember these are GOOD carbs that give you energy, unlike breads! And REAL sugar in the perfect amount that an Apple should have!)

My samples



Mott's for Tots
Ingredients



This juice is from concentrate, contains apple and grape juices, "natural flavors" (whatever that really is!?), and Vitamin C added as a preservative (that is fairly standard). It was pasteurized, which means it was brought to such a high temp as to kill bacteria, as well as all the vital enzymes and nutrients. Amazingly, compared to the Organic Juice below, no additional preservatives were added.

 

Mott's for Tots
Nutrition Guide

The box says it is 6.75 fluid oz, but when I measured it, it was really 8oz!! That means that all the nutritional info is off. The sugar and carbs are probably closer to 16 grams.



Apple & Eve Organics
Nutritional Guide and Ingredients

This juice is a little over 4oz. Although it uses USDA Organic Apples, it is still concentrated. It clearly says on the box "not a sufficient source of fiber", where the real Apple contains about 4 grams of fiber. Fiber helps to flush sugar and toxins from the body. Oddly, Calcium Lactate and Calcium Gluconate are added, both of which treat calcium deficiencies and preserve foods. Even more strangely, Malic Acid is added, which is used in foods to create a "sour" taste that apples and grapes naturally have. Why would they add a flavor that naturally occurs with apple juice anyways? Oh, I know - because when the juice was pasteurized and diluted down it lost all its flavor along with all its nutrients!






Mott's Original Apple Juice
Nutritional Guide

  The bottle states that it is 8oz, but when I measured it, it was slightly over that. It also is concentrated, and states "not a sufficient source of fiber", so see my thoughts on that above.

Mott's Original Ingredients

Vitamin C was added, so they could claim "an excellent source of Vit C", and also for the preservative. I was actually surprised that nothing else was added.

Conclusion: The real apple might have more sugar in it ounce for ounce, however, it is organic (no GMO's), contain fiber, is filling and supplies the body with hundreds of thousands of phyto-nutrients, minerals and more then we can even count. I would go with the real apple (whole) or juiced apple with water.

Why Quinoa Rocks & Breakfast Recipe

In our family, we LOVE quinoa! I buy it in bulk and use it almost every day. It is the perfect food to start feeding baby, opposed to rice cereal which holds no nutritional value. Nolan eats a bowl of quinoa every morning, and its a great filler with eggs also. Lunch salads get a protein boost and evening dinners are quite filling with veggies and quinoa. Try cooking in almond milk or vegetable broth for a flavor variety.

www.yogamint.com
Quinoa - the staple food of the ancient Incas - is not a grain, but actually a seed related to the spinach family. Quinoa sports all kinds of superfood qualities—this little seed is full of high-quality protein (containing all 9 essential amino acids) and contains more calcium, phosphorous, magnesium, potassium, iron, copper, manganese and zinc than wheat, barley and corn. Studies have shown quinoa to support a healthy cardio-vascular system, enhance weight loss and help fight diabetes, breast cancer and aging.



Cooked quinoa is light, fluffy and a bit crunchy, with a subtle sweet flavor. It cooks and tastes like a grain, making it an excellent gluten-free replacement for grains that feed candida or are difficult to digest. Quinoa is versatile and makes a great breakfast cereal, a tasty protein dish with vegetables or even a cold salad with fruit. Wash quinoa well before cooking and cook some up in just minutes. Move over ordinary grains—quinoa is the new quantum, cool superfood of champions!

Easy Breakfast Recipe:
1 C rinsed quinoa
¼ C toasted unsweetened coconut flakes
¼ C toasted slivered almonds, walnuts or pecans
¼ C golden raisins or cranberries
2 T hemp seeds
1 t cinnamon
Pinch cardamom
1 T agave or maple syrup
Dash sea salt

Cook 1 cup quinoa with 2 cups water in a rice cooker or pot. When quinoa is cooked, add coconut, almonds, raisins, hemp seeds, cardamom, cinnamon, maple syrup or agave, and sea salt and mix together.

This protein-rich breakfast is great for the whole family. Feel free to customize the ingredients. Add fresh berries, bananas, apples or applesauce, dates, etc.

Model Behavior

"Do Not Live by Emotions; Instead Live by Intuition and Consciousness"

Seems kinda of philosophical. But...this was the tag on my Yogi Tea this morning, and this is what really got me motivated to write this post today. (You never know where you'll find inspiration!)

According to a recent study published in Public Health Nursing, toddlers were less likely to consume fruits and vegetables if their moms weren't big produce eaters. "Kids form food preferences during the first four years of their life. And the biggest influence on their palates is what they see their mothers eating" says Mildred Horodynski, Ph.D., the study's lead author. She goes on to explain, "If you encounter resistance the first time you present a new food, don't give up. It can take up to 15 tries for a child to learn to like something."

Makes sense. As the saying goes, "Kids will see, Kids will do." No matter what excuse you have or what far-fetched story you come up with, kids will do what you do. They learn better from your example then your words.

Green Smoothie Time!

They will want to eat what you eat: That is why Nolan insists on eating off my plate even though he has the exact same thing. And why after I peel an apple for him, he wants to gnaw on mine. He wants what mommy has! This has kept us very "honest" when buying/making snacks at home. Nolan is now old enough to see what we eat and want it too. Instead of ice cream, we make yummy almond butter, banana and cocoa smoothies. I have numerous healthy (and quick!) cookie recipes that I can refer to for a sweet snack. (see any of my Recipe posts) Granola and Greek yogurt, fruit, even fresh juice in a fun cup turns into a "dessert"! As for eating out, a side of fruit or salad replaces fries and potato salad. This is where my Yogi Tea quote comes into play... Instead of indulging in the sweet potato fries (emotions), I use my intuition to teach Nolan about making healthier food choices. In turn, I also benefit from the healthier choice!

Mama&Baby Yoga

They will exercise if you do: My little Yogi gets so excited when we get to do Family Yoga! We also have access to tons of free Kids Yoga videos through our cable company. When I'm just practicing or playing around in the house, he stops whatever he is doing and joins in. He even knows most the asana names! Not only is he getting physical activity, but I am challenging his imagination, recollection and muscle memory.

They will mind their P's and Q's: We all get upset. There are days that I am mad, annoyed or in a hurry. But, how I react in front of Nolan teaches him manners and respect for others. I try to be very conscience of saying "Please" and "Thank you", speaking in a pleasant tone, and explaining things to him, like why we are waiting in line for food or to use the bathroom. In turn, he does imitate alot of what I do, and I am very proud of how polite he is.

As a mother, I MUST be very conscience about my decisions. I am teaching Nolan through my actions, responses, and decisions - and what he learns will be with him forever. I can remember the things my mother did and said when I was a child. I can remember how I felt. I want to instill in Nolan (even at this young age) the things I know to be true: Your body is a temple - treat it as one; to love yourself; eat the food that God provided; get outside in the fresh air and sunshine; run; live your life to the fullest; breathe.

Holiday Candy Overload

The Holidays are quickly approaching us, and it is "candy-central" in every store . Fortunately, Nolan does not know what candy is yet, and I plan to keep it that way as long as possible. I know that some people might think that I am "depriving" him by not allowing him candy, even at the Holidays, but I feel the only thing I am depriving him of is sickness and disease. I don't think that there is anything wrong with an occasional cookie or chocolate, even for a little kid, but please - it's gotta be organic and high-quality! This is why I have dedicated so many posts to healthy snacks that taste just as good, if not better, then the store bought stuff! I don't mind then if Nolan has one, or more, of a raw, organic, vegan cookie or chocolate ball. Please check out the posts under "RECIPES" for tons of yummy treats!

Unfortunately, candy and chocolate has changed over the last century. Instead of being a luxury that people indulged in once a year, savoring every sweet bite, it is now commonplace to eat a candy bar everyday. And on top of that, most Americans will add a Big Gulp of soda, Whopper, fries, chips and donuts to their daily consumption.  How's that looking for heart-disease, obesity, diabetes and cancer?

Not just the quantity, but the quality of candy has also changed dramatically. Instead of using pure, raw, real ingredients, now most candy is comprised of "hidden ingredients" - chemicals and preservatives, such as aspartame, food colorings, HFCS, GMO's, MSG and more. Just look at the wrapper! Aspartame is used as the sweetener in almost everything, including chewing gum and mints. According to Dr. Mercola, "Aspartame was approved for dry goods in 1981 and for carbonated beverages in 1983. It was originally approved for dry goods on July 26, 1974, but objections filed by neuroscience researcher Dr John W. Olney and Consumer attorney James Turner in August 1974 as well as investigations of G.D. Searle's research practices caused the U.S. Food and Drug Administration (FDA) to put approval of aspartame on hold (December 5, 1974). Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the FDA. Many of these reactions are very serious including seizures and death. A few of the 90 different documented symptoms listed in the report as being caused by aspartame include: Headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain. According to researchers and physicians studying the adverse effects of aspartame, the following chronic illnesses can be triggered or worsened by ingesting of aspartame: Brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, Parkinson's disease, Alzheimer's, mental retardation, lymphoma, birth defects, fibromyalgia, and diabetes." Most candies, snacks and cereals, especially the ones marketed to kids contain artificial dyes/colorings. What's wrong with that? According to the Washington Post:"Beyond the behavioral problems and cancer risks, the greatest hazard that dyes pose for children may also be the most obvious: They draw kids away from nutritious foods and toward brightly colored processed products that are high in calories but low in nutrients, such as fruit-flavored drinks and snack foods. Those types of foods are a major force in America's obesity epidemic." The Lancet study on food coloring effects prompted the British Food Standards Agency (FSA) to issue an immediate advisory to parents, warning them to limit their children's intake of additives if they notice an effect on behavior. They also advised the food industry to voluntarily remove the six food dyes named in the study and replace them with natural alternatives if possible. As of July 2010, most foods in the EU that contain artificial food dyes were also labeled with warning labels stating the food "may have an adverse effect on activity and attention in children." (ie: ADD/ADHD). And this prompted many food manufacturers to voluntarily remove the dyes from their products. Dr. Mercola also says, "This is why if you eat a Nutri-Grain strawberry cereal bar in the United States, it will contain Red 40, Yellow 6 and Blue 1. But that same bar in the UK contains only the natural colorings beetroot red, annatto and paprika extract. In fact, the UK branches of Wal-Mart, Kraft, Coca-Cola and Mars have removed artificial colors, sodium benzoate and aspartame from their product lines as a result of consumer demand and government recommendations. In the United States, however, the Food and Drug Administration (FDA) continues to allow these toxic ingredients in countless popular foods, including those marketed directly to children."  http://www.mercola.com/

So, THIS is why I don't give candy to my kid! It causes cancer, ADD, suppresses the immune system, causes insulin resistance, and once a kid gets the taste of sugar, it is addictive. It is really hard to reason with a two-year-old why they cannot have candy for breakfast, so I'm not even going to go there. Think you're "depriving" your kid? Think again! Think that "candy never killed anyone"? Think again!


From October 31st to Spring, the American diet is surrounded by more sugar, fats, chemicals and preservatives:  Halloween, Thanksgiving, Christmas, Hanukkah, New Years, Valentines Day, St Patty's Day, Passover and Easter (and not to mention all the school, work and in-between parties) - WOW!!!

Things we do different:
1) At Holidays, we give Nolan gifts of toys or books instead of candy.
2) We avoid situations where other children might be getting candy in front of Nolan, or have healthy treats ready to give him.
3) At Easter, for example, we put fruit in the plastic Easter eggs instead of candy. Nolan did not know the difference, and if we keep doing that year after year, that is all he will know.
4) For Halloween, I give out mini boxes of raisins, nuts or trail mix. We do very short Trick-or-Treating, and spend more time at community events where he will do craft projects, play and show-off his costume. He does not know that the little wrapped up items in his bag are even food, so its easy to sneak it away from him.
5) At school, I supply the class with healthy snacks and/or toys for the kids, and remind the teacher not to give Nolan candy.
6) As he gets older, we will teach him the true meaning of the Holidays and focus more on things to do and gifts to give people. The food we eat will all be healthy and Nolan will help us plan the menu. We will work on setting a good example and creating healthier traditions for our family to follow. If I only offer him healthy, good-tasting, quality food, and avoid the other stuff, this is all he will have a taste for. I am shaping his palate for the future.

This is what I go for....http://www.dagoba.com/

Happy Holidays!
~ The Natural Mama

Eat This, Not That

In addition to the posts on "L.O.V.E Your Food", and "What's in the Cohen's Kitchen", here are some more ideas on not just "what" to stock your kitchen with, but "why":

SAMPLE GROCERY LIST: (these are staples that most people always buy weekly. Here are my healthy substitutes to the typical grocery list)

• Milk - Cows milk is highly inflammatory, and unless raw and organic, contains antibiotics and growth hormones. Instead, try Almond Milk (our favorite), Coconut Milk or Rice Milk. All have Vitamin D added (just like cows), but are not inflammatory, and contain less sugar and fat. 
• Eggs - We buy ours from local farms. Chickens are free-range, antibiotic and hormone-free.
• Yogurt - Use sparingly. Plain only. You can add fruit, granola or honey to sweeten. I prefer organic Greek.
• Cheese -Use sparingly. Raw (unpasteurized) and organic.
• Chicken - Chickens are free-range, antibiotic and hormone-free.
• Beef - Grass-fed, free-range, antibiotic and hormone-free.
• Fish - Wild only.
• F&V - See post on "L.O.V.E. Your Food"
• Nuts/seeds - raw, organic, almonds, walnuts and cashews are best. Avoid peanuts - highly inflammatory. Nothing salted. Hemp seeds - great on salads and in smoothies, high in omega-3. Wheat berries and flax seeds. Nuts and Seeds can be added whole to meals or ground in the blender.
• Grains - wheat, white rice, oats - keep it limited. Organic Rice (brown, black, wild - the more variety the better). Quinoa and  Amaranth are NOT grains, and can be used more. They are a great side dish or with a salad. 
• Cereals - Avoid cereals. Highly inflammatory and processed. Instead, make real, organic oatmeal (not the instant), quinoa or granola for breakfast. Add almond milk, honey and fruits for flavor.
• Flours - Most flours are made from grains, so look for gluten-free ones, like rice, quinoa, coconut and almond. These cook up just as well for muffins and cookies. 
• Pancakes & Waffles - Look for gluten-free mix, or make homemade. Know what the ingredients are on pre-packaged bags.
• Beans/lentils - a variety, and dried is best. Canned only if your in a pinch. Great added to salads, sides or in soups. 
• Soups - Home-made is best. You control the sodium and all the ingredients. Make a big batch, freeze in jars and pull out as needed.
• Pasta - Rice pasta is best. Some have added veggie powders to add color and variety.
• Sauces - Organic or home-made. Read the ingredients. Make a big batch and freeze in jars until your ready.
• Dressings/Dips - There are so many great recipes out there for homemade salad dressings. I rarely buy premade.
• Breads - The only kind we buy is the Ezekiel Bread. It is sprouted, organic seeds and nuts, and no preservatives. This brand also makes hamburger buns and tortilla shells.
• Sweeteners - Real, real, real sweeteners ONLY! Sucanut, agave, stevia, honey, coconut nectar - all good! Raw and organic - better!
• Oils - Extra Virgin Coconut Oil (for cooking) and Extra Virgin Olive Oil (for salads).
• Almond Butter - Better then peanut butter.
• Jelly - Make sure there is no High Fructose Corn Syrup (HFCS), and preserves are best. You can also make homemade fruit butters for sandwiches or a side dish.
• Dried Fruits - raisins, apricots, ginger, coconut flakes, goji berries, golden berries - all great snacks and full of antioxidants. 
• Juice - I do not buy juice (another blog, another day!). I either juice or blend F&V myself, or add fresh fruit to water, coconut water or kefir water for a little flavor.
• Ice Cream - Check out Luna and Larry's Coconut Bliss Ice cream. Delicious, and all real ingredients. Or you can make your own (see recipes)
• Cookies/Crackers - Read the labels. Some of my favorite brands are Back to Nature and Annie's. I also have lots of homemade, raw recipes. These still are limited in our house. F&V come first.
• Granola - Great as a snack, breakfast or added to yogurt.
• Chocolate - Raw cacao powder or nibs are great for baking with or in smoothies. If your going to get a chocolate bar, make sure its organic and enjoy it! 

You might be thinking that these are alot of new changes to your families grocery list. Try a few new changes at a time. Sometimes it takes a few tries for someone's taste buds to adapt to new flavors - kids and adults! However, knowing that you are making positive changes in you and your family's health makes it all worth while. Some of these foods, especially if they are raw or organic, can be more expensive then their conventional counterpart. Many times, this deters people from buying them. Know that raw and organic is highly superior. It is better for your body and better for the planet. You can either pay the farmer (or organic/raw producer) now, or the doctor later!



People are always counting calories, sugars and fats, but totally disregarding the actual ingredients in the food. Just because something has low sugar or no fat, does not necessarily mean it's good for you - it could be loaded with cancer-causing chemicals and preservatives. A calorie is a unit for measuring energy. Our body needs energy to do everyday things, like moving, working, playing, even digesting, metabolizing and thinking. When people on "low-calorie" diets do not get enough calories, their body starts to store fat to survive and they actually maintain or even gain weight. You need to take in quality energy to burn energy. Instead of counting calories, look at what the food IS! Avoid "empty calories" - Foods that have no nutrient value. The boxed-food companies want you to think that their food is fine to eat in large quantities because it might be no/low sugar, fat or calories, but it comes no where close to REAL FOOD! If it is a nutrient-dense food, even if it is high in calories, then your body will know exactly what to do with the fats, carbs, sugars and proteins. For example, foods like avocados and walnuts might high in calories, but they are perfect foods to eat all the time - they give you energy and are high in protein & omega-3 (things most Americans are deficient in!).

Avoid items that contain the ingredients: hydrogenated oils, soy, canola, cottonseed or corn oils (if they are not organic, then they are GMO), any colors or numbers (this means artificial colors from chemicals that cause cancer and ADHD), or any other ingredient that you do know 100% what it is.

      

Happy "Raw-licious" Birthday

Nolan just turned two, and we had an awesome little party for him with friends and family. Thank you to everyone that came! We had so much fun!

I think this year's menu came out a little bit better then last time, now that I have had a year to practice my raw/vegan recipes. Everyone seems hesitant when they hear that I'm cooking (oh, God, what's she gonna make NOW!?), but I think everything turned out very tasty. Having a Birthday party, or a Holiday dinner is no reason to go off the deep end, and I proved, once again, that you CAN have great food and a great time celebrating without putting yourself in a diabetic coma!

Our Menu included: "Raw Vegan Lemon Pie" (I called this a Keylime Pie since it tasted just like that!), "Chocolate Banana Pie" Homemade Bean & Salsa dips, Fresh Fruit with Yogurt and raw granola, "Flax Crackers", and Bruschetta. For Nolan's school party I made "Lemon-Thyme Mini Muffins" with "Greek Yogurt Frosting" and "Coco-Flax Cookies". (Click to check out these individual Recipes!)

As a new mother, our family is starting to create "new" traditions for our family. One that is very important to me is preparing, eating and more importantly sharing good, healthy food with our family and friends for holidays and parties. What traditions will you start with your family?

Party at School

KeyLime and Chocolate Banana Pies

"Chocolate Face"!

"L.O.V.E." your food!

In conclusion to the previous posts about why to eat healthy foods and some pictures of how our kitchen is stocked, this post is dedicated to how to shop for healthy foods and make the best choices possible. I have come up with an acronym to help you remember the top reasons to pick a certain food item over another: "L.O.V.E" YOUR FOOD

L=Locally grown/produced. When it comes to F&V, this is a way to insure that the most nutrients are in the item. When F&V have to ship from across the country, they have to be picked before they are ripe so they are not spoiled by then time they get to you. Unfortunately, that also means that the F&V was not done growing and maturing, so it is lacking in full, vital nutrients. Make sure your F&V come from a farm as close to your home as possible. Farmers Markets and Food Co-ops make it easy to find locally grown F&V. Local also pertains to meats, breads and really all products (even non-food items). When you buy from a locally owned company you are helping build your own economy AND help reduce pollution (less cross-country trucking, packaging, etc.)

O= Organic. This is number 1 top priority (over local) when buying F&V, meats, milk, yogurt, cheese and really everything (again, even non-food items). There are several other books and blogs on this subject alone, so I will not get too much into it. Bottom line - buy organic when you can to reduce GMO, chemicals, pesticides, hormones, anti-biotics an other things that will KILL you! The top crops in America that are GMO are: Corn, Soybeans, Canola, Cottonseed, Sugar Beets, Hawaiian Papaya (most) and a small amount of Zucchini and Yellow Squash. If it’s not labeled "organic" or "verified non-GMO" you can safely assume it is GMO. According to Dr. Mercola, research has now found Bt toxin, which is present in many GM crops, in human blood. And as for meat and dairy, products from cows may be injected with GM bovine growth hormone. Although we should limit consumption, when you do buy milk, yogurt, cheese and meat, make sure to look for labels stating "No rBGH, rBST, or artificial hormones".


V= Variety. The more variety of F&V you eat, the more variety if vitamins and minerals your body will get. Next time you are shopping, don't just pick up only Gala Apples, for example. Get one of each kind of apple, since each one will contain its own special combination of God-giving nutrition! Try new F&V - ones that you have never tried before! Experiment! There are so many great websites that show you exactly how to shop for, prepare, cook and season, there is no excuse not to try new foods. Check out http://www.eattheseasons.com/ for how to save money by eating what is in season. Try to also buy a variety of nuts, seeds, beans, spices and, again, you will gaining a much broader spectrum of nutrition.

E= Earth-conscience. Our agriculture procedures have changed dramatically in the past 100 years, and it is destroying the environment, the food and the human race. (Just watch Food Inc) This sums up the top 3 points, just as a reminder that when you are about to put that item in your cart, is it good for your body and was it made in a way that did not harm the Earth? No pesticides, chemicals, hormones, etc. to leak into our soil and drinking water? Was the animal treated humanely, fed grass (not grains) and was allowed to roam the Earth freely before it served its purpose? Alot of companies are now even packaging their shelf goods in recycled boxes. Most co-ops and farmers market vendors don't even supply bags - you gotta bring your own! We need to start taking a stand and demand the type of food we want and how we want it being produced. Every time you buy organic, you are "voting" for organic. And, unfortunately, every time you buy conventional, you are "voting" for conventional. There are plenty of local, organic, free-range farmers/ranchers out there - they just need support and the demand, and they WILL supply it!

In addition to the above, here are a few more "rules" to follow when shopping:
1) Before buying packaged items, think how many steps it took for that item to get from the Earth to the state it is in now. How many human interventions and processes did it take? And, are you ok with that? Some items can not be avoided or it is much more reasonable to buy it packaged, but it should have as few steps as possible from Earth to package.
2) Know EVERY ingredient in a packaged item. If you don't know what it really is, or a 5-year-old can't pronounce it, find out what it REALLY is before you eat it. 
3) Avoid aluminum cans, especially that package very acidic foods (like tomatoes) that break down the aluminum into the food (look for glass instead). Infact, try to avoid anything canned, as this food is so over-processed there is hardly any nutrients in it at all. For example, I love soup on a cold day. Instead of cans of soup, make a big pot, divide into servings and freeze until you want it.
4) Shop the perimeter first - and fill your cart with F&V (local and organic), meats (grass-fed) and eggs (free-range, no antibiotics, etc). Then shop the isles for only items that fall under the above rules.
5) When it comes to nuts, seeds, spices, and dried goods (coconut flakes, cocoa powder, quinoa, dates, etc) always look for raw and organic, to again benefit from the most nutrients.

Remember: Your food is your medicine...Eat to live, not live to eat... Your body is a temple - treat it as so...and, L.O.V.E. your food, and your body will love you back! Enjoy!

What's in the Cohen's Kitchen?

Here are are few pics of our kitchen, small but fully stocked with the necessities to stay well. (This was also a good opportunity for me to clean out the refrigerator and organize the cabinets!)


REFRIGERATOR



• Top Shelf (L-R): Almond Milk (never cow's milk), Kefir Water (good probiotics), Grapes, Watermelon, Raw Protein Powder (for smoothies), cherry tomatoes, turmeric paste (for Golden Milk), Aloe Juice (for smoothies), raw chocolate balls/granola bars (home-made snacks), tonic water, vegan butter, coconut water (usually we buy the liters by the case, but the store was out!).
• 2nd Shelf (L-R): Greens - dandelion, Romain, basil, mint, sprouts, kales and collards.
• 3rd Shelf (L-R): (more greens), celery, carrots, hard-boiled eggs, more carrots (these were home-grown), eggs (in cartons). **We buy our eggs and chickens from local farms - organic, free-range, eating-whats-on-the-ground chicks. You know it's real when there are feathers on the eggs!**
• Bottom Shelf (L-R): Ezekiel Sprouted Living Bread, chicken, apples, bowl of oranges, pears, pomegranate.

*All F&V are organic, and most are from local farms. Farmers markets and co-ops have great prices!*



REFRIGERATOR DRAWER



• Peppers, tomatoes, cucumber, sweet potato, onions, carrots, beets.



REFRIGERATOR DOOR



• Top Rack (L-R): Orange, garlic, ginger root.
• 1st Shelf (L-R): Diced Garlic (when you go through as much garlic as we do, it's nice to have both whole and minced on hand!), Raw Almond Butter (never Peanut Butter), Organic Salsa, variety of dressings, lemon and lime juice, preserves, capers, Probiotics.
• 2nd Shelf: Organic Tomato sauce (I usually make home-made sauce, but nice to have a few jars on hand), Organic Yogurt, Maple Syrup (the real thing!), Spiralina, Omega-3's, Fish oil, Apple Cider Vinegar.



CABINET



• Top Shelf (L-R): Organic Puffs for Nolan (not a regular snack for him, but convenient to have once in awhile), variety of beans, lentils, couscous, etc. to have on hand for a quick dinner, organic, fair-trade Costa Rican coffee, brown sugar, Spelt flour, baking soda, baking powder.
• Middle Shelf (L-R): Raw Cacao nibs, Raw Cacao Powder, Organic granola, Chocolate Bliss, Ginger chews, Coconut flour, Organic oats, Muesli, Almond Flour, Flax Powder, Gluten-free Pancake/cookie mix, ginger powder, cumin seeds, turmeric powder, mustard seeds, coriander powder, sea salt, arrowroot powder.
• Bottom Shelf Left: Nutritional Yeast, Raw Honey, Coconut Oil, Nama Shoyu (unpasteurized soy sauce), walnuts, almonds, cashews, gluten-free rice pasta, granola bars.
• Bottom Shelf Right: All these little jars hold the things I buy in bulk. I keep the large bag/container in the back room, and use these to keep it convenient in our tiny kitchen - One day I'll have a big kitchen!! These include (All organic):  Hemp seeds, shredded coconut, brown and golden flax, chocolate chips, raisins, dates, rice, amaranth, wheat berries, quonia, pistachios. Raw agave, organic sugar.



• Counter Top (L-R): Variety of teas in basket, psyllium husk, vitamin D and others, Juicer, Blender, Kefir Water jar, Fruit Basket: bananas, avocados, acorn squashes, bag of flax crackers on top. Side cabinet holds variety of dried spices and herbs.

As you can see, 90% of everything is REAL, RAW, ORGANIC, UN-PROCESSED foods. Obviously, the fruits and veggies vary from day to day, week to week, season to season. We try to keep a good variety of foods, condiments and spices ready to make a healthy meal. I feel that if you keep the kitchen stocked with good food, then there is no excuse not to eat well! I do not deprive myself of sweets - I love chocolate! But, it's home-made, healthy, REAL snacks - I know exactly what is in it!

Next post will be on reading labels and making better food choices when shopping!