Shopping Gluten Free

I got really excited when a personal training client of 2 years told me that she was finally ready to take the next step and clean up her eating habits.  She's decided to try a gluten free diet. She has not been "diagnosed" gluten intolerant, but with her weakness for easy to grab packaged snacks, eliminating gluten will (hopefully) eliminate most of those triggers as well as introduce her to new ways of shopping, preparing and eating food. Although, weight loss is her primary goal, she's in desperate need of an energy boost too, so gluten free it is!

In talking with her during our training session, though, I realized she had some misconceptions about a gluten free lifestyle.  Since I have now been (mostly) gluten free for almost 2 years, I feel confident that I can offer her and you guys a little advice based on personal experience, as well as research and experience as a health professional.

She, like most, associated GF with other "diets", such as the Atkins Diet, or Ideal Protein (which is just a repackaged version of Atkins) which eliminates all carbs.  Going gluten free means eliminating wheat, wheat cousins like barley and rye and most oats, not ALL carbs.  Rice, potatoes, corn and grasses do not contain gluten.  Great news for us southern girls, who wouldn't survive without some gumbo or red beans over rice every now and then.

What the heck is gluten anyway? http://www.mnn.com/food/healthy-eating/stories/what-is-gluten Check out this article, cause I couldn't have said it better myself.

Another misconception was that she would have to shop at only specialty health food stores for gluten free groceries.  It's getting easier and more affordable to find GF foods in your regular grocery. However the point is not to substitute all the junk food, but to get rid of it.  Gluten free brownies, cookies and cakes are great for birthday parties, but they are still brownies, cookies and cakes, full of sugar and fat. Aim for naturally gluten free foods like veggies, Lots of Veggies!, fruit, rice, beans to make up the majority of your diet.  Then substitute as needed, there are a few staples even I can't go without.

I will admit that the first few trips to the grocery store will take at least twice the time of your normal grocery isle dash, you will have the urge to search every isle for gluten free items, and check every label of your typical purchases, praying that you don't see the word "flour" anywhere in the 85 ingredients listed on the back of the box.  And when you find an item that is "Gluten Free", you will put it in your buggy, regardless of what it is, if you've ever eaten it before, if your kids will eat it or if you can even pronounce it.  You will also notice that your final checkout total is higher than normal because you have purchased all 47 GF items in the store in an attempt to "replace" the 2 loaves of bread, 1 box of cereal, 2 bags of potato chips and 1 box of cookies that are typically first on the conveyor belt.  And I know all of this from experience.  Umm, except for the cookies and chips part, of course ;)
The good news is after a few trips like that, you wise up and just avoid most of the packaged stuff and basically all of the center isles in your grocery store.  Which IS THE POINT!  All nutrition "lifestyles", vegan, paleo, clean eating, organic, GF, casein/dairy free. etc. have two things in common, eating mostly plant based foods and cutting out the processed, artificially flavored, red dye number 5, petroleum byproduct, test tube, hormone injected, toxic space food!

Nowadays, a typical grocery trip for me goes something like this... Starting in the produce section, I fill the buggy about 1/2 full of fruits, veggies & hummus. Then I bypass the bakery. I used to actually put my hands around my eyes like blinders as I went through, but now I just walk, VERY briskly with my eyes on the deli section.  A quick stop at the deli for Liam's GF Ole Farmers ham, then a sharp left into the chip isle for a few bags of Mission Tortilla chips.  An immediate U-turn takes me to the hormone free chicken breasts and ground turkey, shrimp, fish and Liam's GF Jenny-O hot dogs.  A little further down I dip into another isle to grab a few bags of whole grain rice, quinoa and dried beans, make a loop to the next isle for vinegar, olive oil and organic canned tomatoes and black beans.  Another loop gets me to the Heartland GF Rice pasta.  The rest of the isles get ignored as I head to the dairy section.  Sometimes, I peak into the cooler for vegetarian meals and grab veggie burger patties, and Van's GF waffles (This busy mom needs a few convenience foods too). In the final stretch of dairy products I grab 3 1/2 gallons of Silk almond milk, 2 original and 1 dark chocolate, and a few packs of Go Veggie! Cheese.  In and out in 20 minutes or less, with a buggy full of groceries that didn't cost me a fortune.

Which leads me to the final stigma that goes along with any healthy lifestyle choice.  *Whiny voice*, "But eating healthy is soooooo expensive".  UGGGHHH! If I had a nickle for every time I heard that..... Sure, if your trying to "replace" you're normal boxed and bagged snack foods with the GF, or organic, or dairy free version you can expect to see a higher grocery bill.  BUT, as you eliminate those boxed and bagged items, you will see your bill start to decrease.  Why???? Because, per pound, fruits, veggies, beans and rice are the least expensive things in any grocery store.  The meat, dairy & packaged goods are what drives the cost (and the scale) up.

After just a few days of eliminating gluten, thus eliminating the majority or processed, packaged foods, my client reports more energy that she's had in 15 years.  And for the first time, we are looking forward to the next weigh in.  Gluten free may or may not be right for you, but I would encourage everyone to go a few weeks without it and see how you feel, it may be just what you need.  And don't worry, after you get used to this new way of eating, you can treat yourself every now and then with that hot piece of french bread with your gumbo or a slice of little Suzie's birthday cake.  It's not about punishing yourself, but giving your body what it needs for a healthy, happy, productive lifestyle.

Because I live in a relatively small town in South Louisiana, gluten free convenience food options are limited. Larger cities will most likely have a much better selection in major chain grocery stores as well as more specialty stores.  Here's a list of some GF foods available at our local grocery.  Some of these I've also highlighted above.

Fruits, veggies, rice, beans, seeds and nuts are all naturally gluten free, so eat up!
Bob's Red Mills GF Flour, Oatmeal & mixes (Walmart & Berry Town produce carry it, but I often find them at Big Lots, of all places, for less. Some of their products are not GF so read the package carefully)
King Arthur GF Baking Flour
Bisquick GF Pancake & Waffle mix
Van's Toaster Waffles
Kellogs GF Rice Crispy Cereal & Chex Cereal
Glutino Breakfast Bars, Pretzels, Crackers, etc.
Heartland GF Pasta (There are other brands but this is by far our favorite, it's most like typical pasta.  My kids like it better than the whole grain we used to buy, before I knew better)
Annie's GF Macaroni & Cheese
Rudi's GF Sandwich Bread & Tortilla Wraps (A little hard to find, but the country white will fool most people, it's much more like typical sandwich bread than other brands.  Try Berry Town Produce & Whole Health Market in Ponchatoula)
Ole Farmers Deli Ham (Only at Walmart at the Deli Counter)
Jenny O Deli Turkey (at the Deli Counter) & Hot Dogs 
Mission Tortilla Chips (most tortilla chips are GF, but watch for the flavored versions, the seasoning usually is flour based) 

Keep these stocked...

 

Use these sparingly...

 
 
Here's a link back to earlier posts when I first began my GF diet. And a few recipes.  http://fitfunctionalmom.blogspot.com/search?updated-min=2012-01-01T00:00:00-08:00&updated-max=2013-01-01T00:00:00-08:00&max-results=3

Jumping on the Juice Train

Many of my clients are beginning their juicing journey, so I thought it was time to make another post to answer some FAQ and offer a few tips.  A juicer may seem like a bit of an investment, but at $100-$200 you can get a pretty good one and compared to other "weight loss" products, it's not a bad price. Discount stores like Big Lots often have them in stock.  Just the other day I saw a Jack Lalanne Juicer for $99 (retails for $179).

So you've got your juicer...Now What????

Some are jumping right in and juicing anything they can get their hands on, fearlessly trying odd combinations and fruits and vegetables that they can't even pronounce.  Others are having a more difficult time with the idea of not only eating new foods, but drinking them.  

Here's what I recommend to all of my first time juicing friends.  Start with what you know you like!  If you like apples, awesome! grapes, great! melon, marvelous!  (Sorry for the alliteration, I couldn't help myself).  And keep it simple... start with a base, something with a lot of water content and a mild flavor, cucumber is the most commonly used. Then add your sweets, apples, pears, carrots, oranges, ect.  Top it off with something super nutrient dense like spinach, kale, beets.  Try to keep it all in the same color family for starters, especially if you have mental food hurdles to conquer.  If texture is an issue, you may want to have a mesh strainer handy, depending on your juicer, you may get some foam on the top of your juice.
Make small amounts at first until you find combinations that you like, or can even just tolerate, and keep at it until you build up the courage to venture beyond the basic apple.  Soon you'll be adding ginger, lemons, limes, celery and who know's, maybe even things you've never fathomed purchasing from the produce section like bok choy and chard! 

The point of juicing is to get vitamins, water and other nutrients to the cells in the most efficient way possible.  Since juice doesn't need digesting, the body can absorb the nutrients from the stomach directly into the blood stream with very little effort and waste.  If you've ever looked at the label on a multivitamin bottle, you have an idea of the number of vitamins and other nutrients like amino acids and minerals the body needs to function at its best.  Luckily, getting all of these things is not as hard as you think so don't get all worked up about deficiencies or run out and buy every bottle on the CVS vitamin isle.  Eating a variety of colors (skittles don't count!) and textures is typically all you need.  

That leads me to a quick side note about multivitamins.  Unless you have a vitamin deficiency, multivitamins are a wast of money.  Although they boast 100% of your recommended amount of a bajillion vitamins and minerals, the body is extremely inefficient at absorbing those nutrients in that form (that's why your urine is neon green, you're literally flushing money down the toilet).  Our bodies are designed to absorb all the nutrients we need from our food, that includes water!   By food, I mean things that grow out of the ground.  You know, the stuff our ancestors ate for thousands of years before microwaves and refrigeration.

I'm off my soapbox, back to juicing.  But instead of listing an infinite number of recipe combinations, here are a few resources I like to use for inspiration.  Happy Juicing!
https://www.facebook.com/VegetableJuicing
https://www.facebook.com/juicingrecipes
And a link back to an earlier blog where I listed a few smoothie recipes, just in case you're not yet ready to take the juice plunge. http://fitfunctionalmom.blogspot.com/2013/01/fastingcleansing.html

Cold Recipes for Hot Days

The heat index today was over 100 degrees!  Between outdoor training sessions, stir crazy kids and lots of yard work, cool and hydrating recipes are a must for me.  Here's just a few tips I use to keep from melting in South Louisiana summers.

Banana Ice Cream
When it's hot, ice cream is often a favorite.  Try this super easy, super inexpensive, healthier alternative.  My kids and husband give it 2 thumbs up.

4 bananas
1 tsp vanilla extract
toppings of choice (fresh fruit, walnuts, etc.)

Peel the bananas, cut into 1inch chunks and freeze for at least 2 hours.  When frozen, toss the bananas into a food processor or blender with the vanilla.  Mix until creamy, it will take a few minutes.  Serve immediately and top with fruit or nuts if desired. Makes 4-6 servings.

Refreshing Spring Rolls
This is one of my family's new favorites.  We stuff them full of fresh veggies, herbs and light proteins like grilled shrimp or tuna.  Get creative, you can stuff them with just about anything you would put in a tortilla wrap, except they are lighter and are great served cold.  Here's my favorite combo.

1/2 lb shrimp
6 Rice paper wraps
1 cup grated cabbage
1/2 cup grated carrots
1/2 cup grated cucumber
6 fresh basil leaves chopped
6 fresh mint leaves chopped
2 T rice vine vinegar
2 tsp. sesame seeds

Grill or saute shrimp (add a bit of sea salt & lemon juice if desired).  When cooked chop into bite size pieces and place in refrigerator to chill.  Mix cabbage, carrots, cucumber, herbs, vinegar and sesame seeds in a large bowl.  Let mixture marinate.  When shrimp is cool to the touch, stir the pieces into the mixture.  Prepare rice paper wraps as directed on the package and fill with approx. 2 T of the mixture, roll them like a tortilla wrap closing both ends.  Serve immediately or refrigerate for a later meal.

You could also try a light twist on a Cesar wrap with grilled chicken, chopped romaine hearts, red onions and a dash of grated Parmesan cheese.  My daughters favorite is wild caught canned tuna with avocado, tomato and sriracha (a Japanese hot sauce).
Experiment with different dipping sauces as well.  I like to make a homemade carrot, ginger dressing, but again you can get creative.

Infused Water
Instead of sports drinks or sodas that are full of sugar, sodium and artificial flavor, try infusing your water with the good stuff.  Fill a pitcher with filtered water, add chopped fruits, veggies and or herbs and pop it in the fridge for all day flavor. Toss in as many ingredients as you like and let the fruit steep, no muddling, mixing or blending needed.  The water will take on the mild flavor and scent of the fruits & herbs.

Here's a few combos to try,:
Watermelon & mint
Cucumber & basil
Lime & cilantro
Peach & mint
Apple & Lemon

Infused water is great for entertaining too.  Ice cold water in a glass pitcher with color coordinated fruits and herbs can be a beautiful part of the decor and a great way to encourage your guest to stay hydrated.

TIP: If your craving carbonation, drop your fruits & herbs at the bottom of your glass and pour in sparkling water.

I hope your family enjoys these recipes as much as mine does! Have a great summer!!!

Summer Recipies

I know it has only officially been Spring for a few weeks, but in Southern Louisiana, summer sneaks up quickly.  I wanted to start compiling my summer recipes and tips now, so mother nature can "Bring on the Heat"!!!  I will add to this blog throughout the season as I find new recipes and activities for the kiddos :)

ENJOY!!!!

ALL NATURAL BUG SPRAY
This one is a must!  Whether your at the ball park mid summer or on your back porch, Louisiana mosquito are vicious.  I love this recipe, it's super easy and inexpensive.  There are no preservatives so you'll need to reapply often, but there's also no chemicals or harmful ingredients so smile as you drench the kids in it.

1 part Witch Hazel
1 part Apple Cidar Vinegar
citronella and or geranium essential oil (add about 3 drops per cup)

That's it!  Put it in a large spray bottle for home and grab a few of the travel cosmetic sprayers to keep in the car and purse.  If you're going to the woods, dip a bandanna in the mix to tie around your head or neck.

ALL NATURAL CITRUS MARGARITAS
This mostly fresh juice cocktail is perfect for get-togethers, weekends on the river and beach trips.  Super yummy, not too heavy on the liquor and won't rack up a million extra summer calories.  Plus you can make it ahead of time.

Tip***I like to freeze the juices first for a frozen concoction.

1 gallon fresh orange/satsuma juice (100% pure juice!  best if you juice it yourself)
1 cup fresh lime juice (straight from the lime, NO concentrate)
1 cup fresh lemon juice (see above note)
3/4 of a small (750ml) bottle of tequila (more or less depending on taste & remember the ice will water it down some)
Raw sugar (add a bit to the mix or use for garnish around the rim of your glass)

Toss it all in a blender and pulse.  Add ice here if you like frozen margaritas or serve over ice later.

Get Growing

I love this time of year.  Spring!!!  The weather's getting warmer, my car is a lovely shade of pollen and it's time to start playing in the dirt.  Over the last few years I have been creating an edible landscape in my yard... fruit trees, veggies and a mobile chicken coop.  This year I'm expanding with a larger mobile chicken coop and yard, a greenhouse for winter veggies, grapevines and another raised garden bed that gets partial sun for those hot summer months that tend to scorch my late bloomers in an effort to have veggies year round.

Here's the almost finished chicken coop (I need to add another nesting box and attach the wheels) and the new greenhouse.

I am a busy mom and I don't have a naturally green thumb.  But if I can do it, anyone can.  Odds are that many of you will plant something this spring... grass seed, flowers, shrubs and/or decorative trees.  Why not plant things that are edible instead?

Check out www.growfoodnotlawns.com for some great ideas and photos, especially for small suburban areas.

Fruit
Fruit trees, shrubs and vines that are native to your area are the easiest way to add homegrown produce to your diet.  Most fruit trees are relatively small trees and can be pruned to fit smaller spaces.  It's not instant gratification, but many produce some fruit in the first year you plant them, since you will most likely buy a 2-3 year old tree.  As they grow, they will produce more and more and once they are planted they need very little maintenance.  Here's a list of the trees we have. Some of these trees were planted by my parents as long as 20 years ago and are still thriving, others I've planted over the past 3 years.

Satsumas, Lemons, Baking Pears, Plums, Loquats, Mayhaws, Peaches, Persimmons and Figs.  We also have blueberry bushes and blackberry vines.

I think everyone in south Louisiana should have a satsuma tree.  They produce tons of fruit and aren't real picky about where they are planted, they just need full sun and decent soil.  The fruit is amazing, it's a little smaller and less acidic than oranges and peel really easily, they are great for juicing.  They produce fruit all winter when there's not much else growing and stay green year round.
The blueberries are my other favorite fruit bearing plants for this area.  They are fast growing and produce fruit often in their first summer.  There are lots of varieties to choose from.  You'll want to plant 2 of the same type so they can cross pollinate.

Here's a picture of my young peach tree and blackberry vines starting to put on some blooms.

This year, I'm getting brave and trying some new fruits... raspberries, muscadines and avocado.  The muscadines are a native grape so they should do just fine, but the raspberry vines and avocado tree might need a little more coaxing to grow in our climate.

Eat & grow your veggies
For most of my childhood, my father planted a spring vegetable garden.  I don't remember eating the homegrown veggies nearly as well as I remember the work!  Tilling, weeding, picking, more weeding and more tilling all through the south Louisiana summer.  My sisters and I hated that garden.  The tomatoes were awesome but it didn't make up for the sunburn, ant bites and calluses.  Unfortunately, I think many people have had similar experiences and may think veggies are more trouble than they're worth.  But if done right, vegetable gardens can be easier to manage than your flower beds.

Raised beds are a must for our area, where weeds can look like something from "Little Shop of Horrors" and much of our soil has been depleted.  A raised bed can be designed in any shape or size and you don't even have to have a box if your on level ground.  You'll just need to remove or cover any existing grass (newspaper or garden cloth works well) Then add 6 inches of top soil and a natural fertilizer like manure.  Plant your seeds or seedlings and cover with a mulch.  Water only as needed and wait for your homegrown dinner.

Check out Back To Eden Film, a great documentary on how to grow veggies with little effort, minimal tools and no chemicals.  It's not magic or rocket science, just giving your garden what it needs to grow naturally.   A must see for novice and experienced gardeners http://backtoedenfilm.com/

Container gardening can also be a great way to add veggies if you have no lawn, but the smaller the container, the less water it can store so you'll need to water often during dry, hot months.

Here's my newest raised bed and some large pots that I use for herbs. The raised bed is 4'x9'.  My big kids (Brennan & Zoe) planted peas, beets, spinach and lettuce from seeds and a few green onion sets, pepper plants, dill and sage. Then my 4 year old dove into the bed, rolled around in the dirt and kicked through the freshly planted seeds, I guess that was his way of pitching in :) Gardening CAN be fun for the whole family.

Another easy way to get started is to simply mix vegetable and herb plants into existing flower beds.  Cherry tomatoes, banana peppers, basil, cilantro and chives all blend in well with flowers, small shrubs and decorative grasses.  Bonus, herbs can help control pests.
If you're new to gardening stick with just a few hearty varieties of vegetables that will give you lots of bang for your buck in a relatively small space, like heirloom tomatoes, eggplant, peppers and herbs.
Every year I try a few new "exotic" varieties, sometimes they do well, sometimes not so much but we have the space to give it a shot and I don't get upset if the weird rainbow colored squash vine takes up an entire planting box and produce 2 hard inedible vegetables.  

My goal this year is to produce at least half of our fruit and vegetable needs, which may be tough since we eat so much of them, but I'm going to do everything I can to give my family the best food possible.  I'm encouraging all of my friends, family and clients to plant something edible this spring, just one fruit tree or a few vegetable plants can make a huge difference in your family's health.  And once you've had a home grown tomato, you'll never want one from the grocery store again.

Another helpful site....

LSU Ag Center's Vegetable Planting Guide- http://www.lsuagcenter.com/en/lawn_garden/home_gardening/vegetables/home_garden_crops/Louisiana+Vegetable+Planting+Guide.htm

Happy Spring Planting!!!

Mardi Gras Madness

It's carnival time here in Louisiana. Mardi Gras Balls, parades and parties are in full swing.  With all the celebration comes king cakes, gumbo, jambalaya, poboys and more soul foods that us southerners are known for.  Unfortunately, us southerners are also known for our expanding waist lines.  Yep, I said it, we're getting bigger and less active here in the Gulf region.
Don't get me wrong, you won't see me pass up a slice of Randazzo's cream cheese filled king cake or some grilled oysters with a lemon butter sauce.  However, there are lots of ways to celebrate without having to invest in a new, larger spring wardrobe.  Here's a few...

Commit to your exercise- My group fitness classes get a big pop with New Year's resolutions, but the biggest increase in gym participants and personal training comes soon after Fat Tuesday when all of a sudden we realize that we've eaten our way through half of New Orleans and warm weather is only weeks away.  Start now and/or be diligent through the season.  A bonus of exercising through the holiday is having more energy to score the big beads :)

Run with the party crowd- The race season starts now.  5K, 10K and 1 mile fun runs can be found locally just about every weekend.  These can be really fun for the whole family or make a day of it with friends.  Especially, this time of year, races include live bands and fun post-race activities.  If you've never participated in one of these races, have no fear...you can do it!  It is perfectly acceptable to walk, jog, run or any combination to reach the finish line.  A lot of "racers" are there for the sheer fun of it, they deck out in great costumes, decorate jogging strollers and more.  So grab some friends, throw the kids in a wagon and go for a brisk walk with a thousand of your neighbors.  Check out http://runningintheusa.com/race/List.aspx?State=LA for local races and registration info or visit your local sporting goods store.

Prepare for hungry masses- Whether your hosting festivities or just taking the family to a local parade, prepare good munchies and pack lots of water.  You don't have to deprive yourself of all treats but starting with healthy snacks will keep you and the kiddos from ravaging something on a stick.

Yeah, yeah, you know all this stuff already...The real reason for this post is my health"ier" King Cake recipe, which I have coined my "Queen Cake" recipe.  It's a bit labor intensive since it's made totally from scratch, but totally worth it.

For the Dough
1/2 cup almond milk (you can use cow's milk if you must, but try the almond, it's sweeter and healthier)
2 T. butter (ahhhhh! butter! Relax, it's very little, but you could sub olive oil or applesauce)
1 pkg active dry yeast
1/3 cup warm water
1/4 cup pure cane or raw sugar
1 egg or 2 egg whites
1/4 tsp. finely ground sea salt
1/4 tsp. ground nutmeg
2 3/4 cups whole wheat or gluten free flour

1. Scald milk. Remove from heat and add butter (or oil).  Allow to cool to room temperature
2. In a large bowl, dissolve yeast in warm water with 1/2 tsp sugar.  Set aside until creamy
3. Once yeast is bubbly, add cooled milk mixture.  Whisk in eggs.
4. Stir in remaining sugar, salt and nutmeg.  Beat flour in 1 cup at a time.
5. When dough becomes stiff, turn it out onto a lightly floured surface.  Knead until smooth and elastic.
6. Lightly oil a large bowl.  Place dough in bowl, roll to lightly oil all sides.  Cover with plastic wrap and let    rise in a warm place for 2 hours or until doubled in size.

In the meantime....
For the Filling
1/2 cup pure cane or raw sugar
1/2 T. ground cinnamon
1/3 cup chopped pecans, walnuts or almonds *optional*
1/4 cup whole wheat or gluten free flour
1/4 cup currants, raisins or dried cranberries
1/4 cup applesauce
1 plastic baby or token

1. Combine all dry ingredients.  Pour applesauce over mixture and stir till combined.

Once the dough has risen...
1. Preheat oven to 350 degrees
2. Lightly oil a large cookie sheet
3.Turn out dough on wax paper.  Roll into a large rectangle approx. 1/4 inch thick.
4. Spread filling evenly along one long edge then use the wax paper to roll dough like a jelly roll.  Bring the ends together to form an oval.
5. Place ring on oiled cookie sheet.  Make slits 1/3 of the way through the dough every inch.
6. Let ring rise 30 minutes
7. Bake for 25 minutes.

For the Icing
This ones up to you.  I like to drizzle the top of the cake with 1/4 cup local honey then sprinkle with dried fruits like golden raisins and cranberries then decorate with beads and other festive, non-edibles.  You could sprinkle with colored sugar or make a powdered sugar icing.

*Don't forget the baby!  Push the baby or token in from the bottom of the cake while it's still warm.

TIPS-
*Feel free to double, triple or quadruple this recipe to make multiple cakes at a time.  You could even freeze the uncooked cake for a later date...just be sure to defrost completely before baking.

*Even if you're not following a gluten free diet, a rice flour or almond flour will be closer in texture to a typical King Cake, as the whole wheat flour is denser and has a darker color.

*The texture of this cake is more like a scone than a doghnut or cinnamon roll, but still supper yummy!

HAPPY MARDI GRAS!!!

Fasting/Cleansing

I have done numerous cleanses and fasts over the years, all for health reasons.  This week our church is fasting for spiritual reasons, so I have promised to post tips on fasting and cleansing, so here they are...

The first step is to decide the length of your fast.  Biblically, you will find examples of 1,3, 7, 10, 14 & 40 day fasts.  I recommend a 7-10 day fast as it takes the body at least that long to adjust to abrupt diet changes so that you can then truly focus on the prayer and clarity that comes with being free from, and yes, a bit deprived of what we are used to in terms of food.  Purpose, preparation and commitment are essential to any cleanse or fast.

All effective cleanses and some fasts eliminate any "foods" that are not immediately derived from God's provisions. This means, that if foods are consumed, they are to be plant based and if meats are allowed, they should be the leanest, most pure meat/animal products available.  No processed or artificial ingredients.

I am partial to the Daniel Fast, vegetables, fruits, whole grains & water only, basically a vegan diet.  There is no limit to the amount of plant based foods you can eat on the Daniel Fast, so this is a great one if you lead an active lifestyle or just have trouble skipping meals.  I also like a juice fast... Only juiced fruits and vegetables and water.  This one is more restrictive as it also eliminates grains and carbs like potatoes and bananas.  Following are tips on how to make a fast/cleanse "doable" in today's busy world.

Juicing/Blending- Juicing allows the body to immediately absorb nutrients through the blood stream
giving amazing health benefits, the downfall is that you loose a lot of the natural fiber of plant skins and pulps and some essential nutrients are not easily juiced, not to mention, juicers are often a pain to clean.  However, if you choose a juice fast/cleanse, you can freeze the fresh juice, allowing you to juice numerous "meals" at once.  Store them in freezer safe containers & freeze for later use.  Allow juices to totally defrost before drinking as the water tends to separate and needs to be remixed.
Blending allows for a wider variety of nutrients and still allows for easy absorption of nutrients, but most mixtures will need to be made and consumed fresh, requiring a bit more daily preparation.  If you've ever made a smoothie, you have made a blended drink, but don't get stuck in a strawberry/banana rut.  Smoothies can be made of lots of fruits, vegetables, and proteins and still be delicious, cleansing and satisfying.  Below are a few recipes that may be odd or new at first, but trust that they will nourish the body while eliminating the spiritual and physical toxins and taste good.

Sweet Potato Smoothie
1/2 cup or 1 cooked Sweet Potatoe
1 banana2
1/4 t. ground cinnamon
1/4 t. pure vanilla extract
1 cup spinach
8 oz. Almond Milk

Orange & Ginger Smoothie
2 peeled oranges/satsumas/blood oranges
2 carrots
1 inch fresh Ginger root, peeled
3 ice cubes

Pumpkin & Carrot Smoothie
1 cup Pure Canned or fresh cooked pumpkin
1 Pear or apple (cored)
1 Carrot
2 cups Spinach

Berry & Avocado Smoothie
1 cup Raspberries/Black Berries/Blue Berries or combination
1 Banana
1/2 Avocado
2 cups spinach
1/2 cup water
3 ice cubes

Berry & Oatmeal Smoothie
1 cup Almond Milk
1/2 cup rolled or steel cut oats
1 banana
1 cup fresh frozen berries (strawberries, blueberries, etc.)
1/2 t. pure vanilla extract
1 T. honey

***Add spinach, fresh herbs like cilantro and parsley, flax seed, unsalted sunflower seeds or almonds to any smoothie recipe for added health benefits.

It's best to eat/drink small meals 4-5 a day.  If you choose a fast or cleanse that allows for a non-juiced/blended meal, it's best to consume that meal early to mid-day when you are at your most active.  If you choose a fast that involves eliminates meals, omit dinner and/or lunch.  The meals that you do eat, should be moderate.  See earlier posts for light/vegetarian meals.  Or choose a variation of the following...

1/2 cup brown rice
1 cup steamed veggies (your choice)
1/2 cup lean protein (eggs, lean meats such as venison, chicken, turkey or fish)
1-2 T olive oil or other good fat i.e. grape seed oil, walnut oil, etc. (use for cooking or as a salad dressing)
*Vinegar can be used to add flavor to salads & grilled veggies or as a substitute for salt in cooked dishes.

The Beautiful Black Bean

I love black beans!  More and more I find myself using black beans, sometimes as a meat substitute, sometimes as a flour like substance and sometimes just because I like them.  Black beans are a great source of protein, fiber, iron, magnesium, potassium & zinc, they also offer calcium and Omega 3's.

As my knowledge of nutrition increases, I'm finding more reasons to avoid meat and animal products.  From the treatment of animals used for food consumption, to the hormones and antibiotics pumped into them, to the bland taste of store bought chicken, turkey and beef... there are numerous reasons to avoid, if not eliminate animal products from our diets.  It is a common misconception that our bodies require animal proteins, not only is that incorrect, but more and more studies and professional athletes are proving other wise.  I'm not saying you have to go vegetarian or vegan, but cutting back on the meat and dairy could be good for your health.  Plus, there is no question that adding more plant based foods to the Standard American Diet (SAD) is just what the doctor, nutritionist, personal trainer and anyone with common sense ordered.

My family rolls their eyes every time I use the words "vegetarian", "vegan" or "gluten free", but no one turns down these black bean meals that are all of the above.  So I just quit using those words but keep cooking these recipes.  It's a win win.

Grilled Veggie Chili (original recipe from Rachel Ray's "Big Orange Book")

2 Zucchinni, or 4 Squash, or a combination of both- sliced diagonally 1/2in thick
2 Large Bell Peppers- red, yellow, green, or a combination- sliced
1 Cup fresh or frozen corn (off the cob)
1 Onion- peeled and sliced
3 Garlic Cloves- chopped
2 Jalapeno Peppers*- chopped
1 can diced tomatoes*
      *(Instead of fresh peppers, you can substitute a can of tomatoes with chilies)
1 can black beans
2 T. chili powder
2 t. smoked paprika
2 cups vegetable stock or water
Juice of 1 lime, approx 2 T.
Extra Virgin Olive Oil
Sea Salt
Black Pepper

Brush zucchini/ squash, bell peppers, corn and onion with oil, lightly season with salt & pepper.  Grill veggies approx. 4 min per side, until marked and tender.  Remove to a platter & chop*.
In a large pot, heat 2T oil.  Add garlic, jalapenos and tomatoes, cook for 3-4 min, until tender.  Add beans and heat through.  Add veggies, chili powder, paprika, salt and pepper to taste, heat through.  Stir in stock/water and lime juice.  Serve hot.

Top with fresh cilantro, tortilla chips, avocado and/or cheese (if you must).  Or serve over rice.

*If you have picky eaters that snarl at the sign of vegetables, pulse the cooled, grilled veggies in a food processor before adding to the pot.
This recipe is really forgiving, it's a little different every time I make it, depending on whats in the fridge to work with.  You could add carrots to sweeten it up, or eggplant to make it heartier, or take out the veggies that you can't find or don't want.  Get creative!

Black Bean and Corn Salsa
(this recipe is for mostly canned ingredients, be sure to use ingredients with no added salt and use organic when possible)

1 can diced tomatoes
1 can diced tomatoes with chilies
1 can yellow corn
1 can black beans
1 Onion, finely diced
1/2 Cup roughly chopped Cilantro
1 Cup distilled white vinegar
2T.  lemon or lime juice
Sea Salt & Pepper to taste

Drain all canned ingredients.  Mix all ingredients in a large bowl.  Serve immediately or refrigerate for up to a week.

Veggie Sloppy Joes
This is a new one for me but it got thumbs up from the fam.  I love the Latin flavors that usually come with black bean dishes, but it's nice to change it up, this one is a bit on the sweet side but has a kick, like a bar-b-que flavor.

1 T. Olive Oil
1 Jalapeno Pepper seeded & chopped (use less if you don't like it a bit hot)
1 red, green or yellow Bell Pepper seeded and chopped
1 Red Onion chopped
2 Garlic Cloves
1 can Black Beans drained and rinsed
1 t. ground cumin
1 t. coriander
1 can fire roasted diced tomatoes
1 T. brown or raw sugar
1 T. Worcestershire Sauce or Red Wine Vinegar
1 T. Lime Juice
Sea salt and pepper to taste

Heat oil in a large skillet on medium high heat.  Add fresh chopped veggies, cook 7-8 minutes stirring occasionally.  Fold in black beans, cumin, coriander, and salt and pepper to taste.  Stir in tomatoes, sugar, worcestershire or vinegar and lime juice.  Simmer for a few minutes.  Serve over toasted whole grain buns.  For less bread, use just 1/2 bun for an open faced sandwich.  Add toppings as you would for regular sloppy joes.

Black Bean Brownies
My family is split on this recipe.  Zoe and I love them, where as my boys could take 'em or leave 'em.  They're not as sweet as regular brownies and are denser, but sprinkling a little powdered sugar on them might just fool the kids, and husband :)

1 can black beans
3 eggs
3 T. olive oil
4 T. Cocoa powder (Zoe and I like the Dark Chocolate Cocoa Powder, you could also substitute Carob powder)
1 pinch Sea Salt
1 t. pure Vanilla extract
3/4 cup raw sugar

Preheat oven to 350 degrees.  Mix all ingredients in a food processor or blender until a smooth batter.  (stir in nuts if desired).  Grease 9"x9" baking pan, then pour in mixture.  Bake for 30 minutes.  Let cool & top with a bit of powdered sugar if desired.

HomeMade Cosmetic Recipes

As promised, here are the recipes for the personal products that I have had good luck with.  It's harder to find cosmetic/personal product recipes that my family enjoys than it is to find the right cleaning product recipes.  I think there are a few reasons for this.  First is that we have a preconception of how clean should feel and smell.  Commercial products have added chemicals to make them lather, "clean", smell and cover, so when going the homemade, natural route, it takes a little getting used to.  Second, my kids think it's weird to use food as cleaning, moisturizing or nourishing agents on the outside of our bodies.  Somewhere along the way we were taught that food is only made for your insides.  With that said, after months of using these couple of recipes, they are starting to actually enjoy these products, so soon I will begin experimenting with more.

Shampoo
1 1/2 cups- distilled water
3 Tablespoons- fresh Rosemary
1/4 cup- Castile Soap (unscented)
2 Tablespoons- Tea tree Oil*
1/2 teaspoon- Avocado or Grapeseed Oil*
1/2 cup- Pure Aloe Vera Juice
1/4 cup- Glycerine

Heat distilled water and rosemary in a saucepan over medium low heat.  Simmer for 10 minutes to create a rosemary tea.  Pour tea through a strainer to remove rosemary solids, then add all other ingredients.  Mix well and let cool.

* The liquid will not be thick like traditional shampoos, I find that putting it in a spray bottle works best for application.
* Shampoo will Not lather.  Just spray over hair and gently massage into scalp, rinse well.
* My kids and I all have naturally curly/dry hair, so this recipe works great for us, but if you have naturally oily hair, reduce the tea tree oil to 1T. and reduce avocado oil to 1/4 t.
* I have fallen in love with this shampoo! It took a little getting used to not having that "stripped clean" feeling only to then add a conditioner, but my hair is much healthier, I don't have to use a conditioner or other styling products to keep it from frizzing and it smells great.  The smell is strong while applying but quickly fades and remains subtle throughout the day.

Bath Salts
2 cups- Epsom salts
1 cup- Sea salt
4 drops essential oil of your choice

Combine all ingredients and mix well.  Use 1/4 cup per bath.

Now that I know how easy this is, I can't believe I ever purchased bath salts.  I even gave them as gifts this past Christmas.  I made peppermint, lavender, and tea tree salts.  For the peppermint, I split the mixture equally into 2 bowls.  In one bowl I added 4 drops of red food coloring and mixed thoroughly   I then alternated spooning a layer of red salts, then white salts into a small glass jar giving it a cute striped effect.  I did the same for the other scents using green coloring for the tea tree and purple for the lavender.  They were a big hit.

*Bath salts are great for relieving sore achy muscles, drawing toxins out of the body and exfoliating the skin.  The essential oils provide additional benefits.  I add the tea tree salts to Liam's baths when he is congested, it really opens him up.  The tea tree and peppermint also have an invigorating effect, great for a mood boost.  Lavender, almond and vanilla are relaxing scents, great for stress release.
*Caution- Lavender should not be used on or near young boys and men.  Some studies have shown that lavender may inhibit male development.  Better safe than sorry :)

Lip Gloss
1/2 cup- petroleum jelly
2 packets- Natural Cherry Pomegranate Crystal Light
1/2 teaspoon- Water
4 small jars with lids*

Mix jelly and crystal light adding water a few drops at a time until mixed thoroughly   Use a plastic knife or small spatula to spoon into jars.

* I'm guessing you can use any flavoring crystals, next time I make a batch I will be on the lookout for something without the additives.
* Check the travel cosmetic isle for jars, I found small plastic jars at WalMart, 4 for $.97

Visit my last post "HomeMade Cleaning Products" for the dish & hand soap recipe.  I have a bottle of it in my kitchen and next to my bathroom sink. 

You may need to go to a craft store to find glycerin and essential oils.  Castile soap can be found at any health food store or at Target in the natural cosmetics department. You should have no trouble finding all of the other ingredients in your local supermarket. 

HomeMade Cleaning Products

This past year I have been working to find more ways to detoxify our home and bodies.  We've done a lot over the last few years to "clean" up our eating habits and while they are far better than the Standard American Diet (SAD), we are still evolving.  But toxins don't only enter our bodies through our food, but also through our lungs and skin (our largest organ).  For years I have been buying cleaning products labeled "biodegradable", "green", "perfume free", etc, but I never felt great about the results or the price tag.  So eventually the desire for healthier living combined with the need to save money and a great family tradition of homemade Christmas gifts led me to explore homemade cleaning and cosmetic products.  You can find thousands of recipes on line, but these are the ones I have been using for months and really enjoy.

I also found a great documentary on toxins in our everyday lives called Chemerical: Redefining Clean for a New Generation.  Find it on Netflix or http://www.chemicalnation.com/content/ 

I will split this into two posts, one for the cleaning products then one for the cosmetic products.  Luckily most of these are made with similar ingredients that can be found at your local grocery.  There are some tips, photos and extra info at the bottom of the post.  


Powdered Laundry Detergent - Best for Hot Water Washes
1 bar - Zote * (grated)
1 bar - Fels Naptha (grated)
4 cups - Borax
4 cups - Washing Soda

Combine all ingredients.  Add 6 drops of essential oil if desired.  I like lemongrass, personally. Use 2 Tablespoons per load.


Liquid Laundry Detergent
(A little more labor intensive and takes up more space in the laundry room, but is more economical than the powdered version and works well in hot or cold washes)

1 bar - Fels Naptha (grated)
4 cups- water
1 cup - Borax
2 cups - Washing Soda
1 cup - Baking Soda
3 gallons- Hot Water

Put 4 cups of water in a large sauce pan.  Heat on stove top to Medium High.  Add Fels Naptha, stir until melted completely.  Slowly add Borax, Washing Soda and Baking Soda stirring to dissolve.  Mixture might foam, if so, lower heat and continue stirring.  Put 3 gallons of hot water in large container then add mixture.  Stir to make sure the powders have dissolved totally. Add 10 drops of essential oil if desired.  Let mixture set for 12 hours.  It will look like a thick yellow gel.  When totally cooled use a hand mixer to break up clumps.  ** The mixture will separate a bit, so shake well before each use.  Use 1/2-1 cup per load.

Powdered Dish Washer Detergent... for clean eating ;)
1 cup- Borax
1 cup- Baking Soda
1 cup- Washing Soda
1/3 cup- Kosher Salt
6 drops- essential oil (optional)

Mix all ingredients well.  Fill Dishwasher soap compartment and run dishwasher as you normally would.  You can add distilled white vinegar to the rinse cycle for added benefit.  Depending on your water and machine, you may notice a slight film develop on glassware over time, this can be easily wiped off with a kitchen towel.

Liquid Dish and Hand Soap
(This is by far, my favorite.  It works really well, it's super easy to make and you can choose from different scents depending on your preference.)

1 Tablespoon- Castile Soap* (Scent is optional, I like peppermint)
1 Tablespoon- Washing Soda
1 Tablespoon- Distilled White Vinegar
1 1/2 cups- Hot Water
4 drops- essential oil (optional, not needed if using scented Castile soap)

Add 1st three ingredients & oil to the hot water, use a fork or whisk to dissolve completely.  Let sit for 12 hours, stirring occasionally until mixture forms a white gel like substance.  Use as needed, works great in a recycled container with a pump.


All Purpose Cleaner
3 Tablespoons- Distilled White Vinegar
1/2 teaspoon- Washing Soda
1/2 teaspoon- Castile Soap (Scent is optional)
2 Tablespoons- Lemon Juice (no pulp)
2 cups- Hot Water

Mix all ingredients. Let cool and transfer to a spray bottle.

*The Washing Soda, Baking Soda, Borax and Fels Naptha can be found near the laundry detergents in most local supermarkets.  I've had a much harder time finding the Zote.  It is inexpensive and can be ordered on-line.  I did happen upon it at Big Lots once and scooped up all that they had.  

*Castile Soap can be found in any health food store, but our local Target also carries the Dr. Bronner's Brand in the cosmetic section near the "natural" products like Burt's Beeswax and Jason.  It comes in a variety of scents, peppermint, lavendar, almond, tea tree, unscented, etc. The price seems a little high at first, but a little goes a long way, definitely worth having a few bottles laying around.

*Essential Oils can be found at any health food store or craft store near the candle and soap making supplies.  Just be sure that you are getting pure essential oils, not oil fragrances.

***A few more things...these cleaning supplies have no preservatives, lathering agents or perfumes, but just because the hand soap doesn't bubble, doesn't mean it's not working.  The all purpose cleaner has fresh lemon juice, which is a natural preservative but be sure to use it within 3 months.

New Year, New Focus

I began this blog last year in an effort to track and share my experiences as a personal trainer, fitness instructor and mother to an 11 year old home schooler and a 4 year old with autism.  I did a terrible job of keeping up with the posts over the year but I did refer back to the recipes and projects that I posted numerous times for myself and others.  So I have decided to use this blog as more of an organizational tool, a place to compile recipes, workouts, sensory projects, etc.  

Some of you may be thinking that there is already a tool for this.... and while I do love Pinterest, I find myself overwhelmed by the possibilities and feeling guilty when looking at all of the great ideas and projects NOT being done in my home, in my life and with my children.  I vow to only post things that I have tried, a few times, and have found to be healthy and functional for my family, and hopefully yours as well.  I will also use this space as a way to offer answers to commonly asked fitness and nutrition questions that can be referred to again and again.  

Thanks for reading!