Nutrient Dense Breakfast Ideas

No doubt, you've heard that "breakfast is the most important meal of the day."  Breaking the fast in the morning helps to jump start our metabolism.  We can agree that we need to eat something.  But what?

Photo take at the recent Wise Traditions conference by the Weston A. Price Foundation.

Eggs are nutrient dense and an inexpensive source of protein and good fat.  We can enjoy them in many forms and usually without much prep time.  How does your family prefer them? Boiled, scrambled, over-easy, fried, in a quiche (or quiche bites).  Eggs alone are not usually a fav in my house so I try to add diversity the plate: bacon or sausage is always a winner and my people love oven fried potatoes.  They don't take much prep time but you do have to allow for time in the oven.

Here are some ideas that have already been posted on the blog:

Breakfast Cookies (Brookies)
Breakfast Cookies (gluten, dairy, & egg free, no added sugar)
(Christmas) Brunch Casserole
Granola
Granola Bar Cookies
Oatmeal Bake
Whole Wheat Muffins (soaked)

It seems that we make smoothies more in the summer than winter.  I suppose we want to eat something warm in winter.  People often ask what ingredients I use for smoothies.  It depends on what's in my fridge or pantry.  Usually we start with a base of dairy kefir (or yogurt), add frozen fruit (almost always bananas because they're sweet and cheap).  From here, it just depends on the person: nut butter, raw pastured egg yolk, coconut oil or cream, good quality whey protein or sprouted pea protein.  The most important thing with a smoothie is do not skimp on the fat.  Fat will help stabilize your blood sugar and help you feel full longer.

We eat more cheese grits in winter.  Granted the grits are not traditionally prepared, the corn hasn't been soaked or sprouted.  But man, I'm a southerner and love me some cheese grits.  You can even make a casserole so it includes eggs.

Truthfully, breakfast is not my favorite meal.  I'm not usually hungry until about 10am. My preference is to make something in advance so we can eat something nutritious without much fuss.

New ideas that I've been using lately:

Coconut Flour Blueberry Banana Breakfast Bar (GAPS and Paleo) -  It uses 7 eggs! I'd all but given up on liking coconut flour.  This is the first recipe I have tried and liked.  After making it the first time, I am now using chocolate chips (for the kids).   As with any gluten-free recipe, follow the directions exactly for best results. If your bananas are very ripe you do not need any honey.  This recipe is yummy warm or cold.  **I enjoy this blogger - mom of young children, eats GAPS, has classes/videos.  I used her e-book to help with our intro to the GAPS diet.**

Emily's Warm Chia Pudding (can use alternative milks) - I like this recipe for its convenience and speed; easy to eat in a mason jar during your commute.  If you're used to sweet things for breakfast, you'll want to add some sugar.  Bananas and/or dried fruit is enough for me.  Chia seeds are amazing and nutritious seeds.  Wellness Mama has a blended variation and detailed info on chia.  You can even sneak in a raw pastured egg yolk for more nutrition. Sometimes I send blended chia chocolate pudding in lunches.

Dutch Baby - It's basically a giant magical pancake in a cast iron skillet.  You can google for a recipe.  My people like this one with apples on the bottom.  I love that it calls for so many eggs.

I'm always game for new ideas.  What have you been making lately?  What can you add to this list?  Please share!

Julie

PS - Recently I posted a list inside my cabinet door of everything we like to eat:  breakfast, lunch, dinner, snacks, veggies, etc.  This helps immeasurably with menu planning!

Grass Roots Co-Op (Healthy Meat Shipped to Your Door)

Full disclosure -- Grass Roots Farmers' Cooperative gave me samples of some of their products and asked that I write about them if I liked them.  Truth be told, I would have written this same post without the yummy meat.  I've participated in FarmShares for several years and wholeheartedly recommend them.  I love the quality of food and supporting the small farmer.

Grass Roots Co-op has a special-deal-membership drive going on now until the end of September.  In addition, members get an additional 20% off a la carte items.

Grass Roots ships everywhere in Arkansas and other states as well.  Tell your good food lovin' people in Alabama, Florida, Georgia, Illinois, Indiana, Iowa, Kansas, Kentucky, Louisiana, Michigan, Missouri, Mississippi, Ohio, Oklahoma, North & South Carolina, Tennessee, Texas and Wisconsin.

Let me tell you about the meat they gave me then I'll tell you more about the Co-op.

Ground Beef - Sometimes grass-finished beef can taste "gamey" or like wild game because it doesn't have enough fat to bring the flava. The ground beef was VERY good. I took this to a dinner party in the form of HBs cheese dip and everyone raved.

Deli Ham - Wow.  It is good.  And no nasty preservatives.

Brats - Amazing, especially the lime-mesquite flavored ones.

Ground Turkey - is on the menu this week in the form of lettuce wraps.

From this sampling, I wholeheartedly give my approval of Grass Roots Co-op.

What are the benefits of a co-op?

Farming is hard work.  Non-stop, jack-of-all-trades kind of work.  When farmers band together to form a co-op, they can focus more on growing healthy meat while someone else tends to administrative and marketing details.

For the consumer, when buying from a co-op, we get a stable meat source.  Usually all cuts are available year 'round since there are multiple farmers to fill in the gaps in the event of a problem that would inhibit the farmer from delivering, like predators or herd illness.  And the marketing and accounting are very pretty.  (I've worked with a few farmers over the years who very much stink in the area of accounting and sadly, some are no longer farming.)

In the previous post, I recommended that if you were buying direct from a farmer you should ask questions about their practices.  When I tell some people this advice they totally freeze.  The thought of talking to a stranger at the farmers' market about a subject that is less than familiar totally wigs them out.  When you buy from Grass Roots, they have done your homework!  They have vetted the farmers for you.  Before the formation of Grass Roots, I purchased from at least two of the farmers.  Read here about the husbandry standards of the farmers in the co-op.  Most notably, I'm quite impressed that Grass Roots prohibits GMOs.

The downside of working with a co-op is that you don't always know which farm(er) your meat is coming from.  However, as stated above, the co-op makes sure the farmers are practicing with high standards so the consumer can can feel good about every piece of meat.

One thing I love about Grass Roots is how easy it is to get meat from them.  They ship their products directly to your door.  Shipping is free when you become a member or when you purchase at least $75.  It arrives frozen in a cooler on dry ice, delivered by FedEx, and you don't have to stop what you're doing - or remember - to drive across town to meet someone for your meat.  Because it is frozen you don't have to eat it right away.

What does membership include?

The Whole Farm Membership Monthly Box includes: a whole pasture-raised chicken, 2lbs grass-fed ground beef, a package of brats, & 2 lbs of forest-raised mild ground sausage.

The Chicken and Pork Box includes: a whole pasture-raised chicken, 2 lbs of forest-raised ground sausage & 2 linked sausages.

The Chicken and Beef Box includes: a whole pasture-raised chicken, 4lbs grass-fed ground beef

The Chicken Box includes: a whole pasture-raised chicken, a package of breasts (2pieces), a package of 4-6 drumsticks, a package of 5-6 wings and a package of 4-5 thighs.

If the box isn't enough for your family for the month, or if you have a special event, you can always add pieces a la cart with 20% off the retail prices.

Mouth watering yet?

Go here and sign up.

Julie

Related: The Healthiest Meat
Why is the Farmers' Market More Expensive?
Why Pay More for Grass-Fed Meat?

Healing the Body Naturally

The following showed up in a private group I follow on Facebook for people who want to heal their bodies naturally.  I asked the author for permission to post here.

+++++

Sometimes nothing is better than something. Did you ever think about that? When we get sick we always want to DO something...and that is a natural response. We are fixers. (Ah, yes, just ask your husband if you are a fixer??!!) 

So yesterday this gal texts me that she is coughing up green stuff. I cheered! This is so great! She said "This is what I used to run to the doctor for." 

I hope her doctor also cheers and says "keep coughing." He may not. Why would you want to stop that from coming out? 

In another instance a woman had a sick baby with a high fever. Should she give tylenol?

She chose to nurture the child, hold her close, keep her hydrated, give baths -- and not medicate. The child came out of the fever and has had a beautiful and amazing growth spurt. What would tylenol have done? It would have short circuited the system and not allowed the body to work out the problem or it could have lengthened the time it took to get the issue resolved. 

People sometimes say, "How long should I cough; how long should I let a fever go; how high should the temp. go?" 

I ask, "How do I know what the body needs to do or high it needs to be to resolve the issue? Are there risks?" Yes, it would be foolish to say there are never risks. Life is about risks. You want to minimize them. There are safe things you can do to assist the body. Learn about them. 

There are baths, cool cloths, herbs, rest, liquids, oils, and all kinds of possibilities. But sometimes there really isn't too much or just a little of something goes a long way. 

And then there is patience....

++++++

Please educate yourself on natural remedies!  Sometimes when I am sick and it is impossible to think about what I should do, I text natural minded friends.  I tell them my symptoms and ask them to help me remember what I should do.  And then there is always Google.

Julie

Natural Remedy for Ear Aches

My children have never had ear infections (that I can think of).  That all changed Friday night when my 5-year old started to complain of an ear ache while we were at the pool.  It seems that this time of year swimmers ear is common at our pool.  Not sure why.

My husband took her home after I'd given him instructions to put peroxide in her ear first.  We usually use alcohol to dry up the water after swimming but she has scabs inside her ear and wouldn't let us use alcohol because it burns.  I've also heard of white vinegar used in the ears after swimming to combat swimmers ear.

For ear aches (or any other minor aches) we use lavender essential oil.  My husband rubbed lavender on the outside and around the ear.  I also recommended a warm compress.  He heated a rice bag until warm and applied it to her ear.  

These things brought some comfort but by the time I got home from the pool with the boys she was crying from pain.

After texting another naturally minded momma for ideas, the remedy that came back sounded so strange: steam an onion.

I was desperate for my baby to have relief so I was willing to try anything.  Even crazy home remedies.

How to Juice An Onion

In a small saucepan with a lid, over low heat I warmed a couple tablespoons of olive oil then added half an onion, cut side in the olive oil.  I steamed the onion for several minutes until it seemed the onion was soft through.  Not completely falling-apart-mushy, just soft.

When the onion was cool to the touch (so as not to burn myself when I picked it up with bare hands), I covered the onion with an old rag.

The next part of this story is not an exaggeration.

My daughter was crying, sobbing with tears running down her face.  I placed the warm onion on her ear and within a minute she had fallen asleep.  It was crazy.  Bizarre.  If I hadn't seen it with my own two eyes, I might not have believed it.  [That is precisely what my remedy-momma-friend told me to expect.]

I walked to the next room and asked my 11 year old son if he had heard the crying.  Of course he did. I told him that Sister was now asleep.  He couldn't believe it either.  She slept through the night.

The next day she didn't complain at all about her ear hurting.

That night was a different story.  She was up several times complaining of ear ache.  I tried lavender oil which brought some relief but she was still in pain.  I had thrown away the onion from the previous night (and didn't want to steam another onion at 2am).  In my arsenal however, I had the onion juice in olive oil in a syringe.  I dropped a few drops in her ears (both ears hurt the second night) and almost instantly she was back asleep again.  Crazy I tell you!  I can't remember if I had to do that 3 or 4 times --things are foggy in the night.  With confidence I can say that each time after applying the onion oil she was asleep within 30 seconds.

The next morning, she told us that she had been cured by "magical onions."

I read similar story here (be sure to read the comments for other testimonies).

What do you think?  Is this a coincidence?  Will you try steamed onions the next time?

-Julie

Disclaimer: I am not a doctor but I play one at home and practice non-toxic remedies on my family.  

Pâté from Butcher and Public

One of the many things I have learned from Dr. Price's work with people untouched by ill-effects of modern food is the importance of eating organ meats.  Organ meats are some of the most nutritionally dense foods on the planet.

Knowing I should eat liver and actually eating liver are two different things.

I've tried to hide liver in enchiladas (my taste buds found it.)  I have a beef tongue in my freezer wanting to try this recipe because I've heard that tongue is quite palatable if you can get over the fact that you're preparing a tongue.  Also in my freezer is a beef heart and too many packages of liver.

Nutrition in my freezer does nothing for my body unless I eat it.

So -- what's a girl to do?

Buy ice cream and pâté.  Seriously.

Ice cream is the reward for eating organ meat.  

What is pâté?  

In simple terms, pâté is cooked ground meat with a high concentration of fat.  Usually it is a combination of meat which includes a portion of liver as well as other organ meats.  Other names it goes by: liverwurst or braunschweiger. 

I decided to leave the preparation to Butcher & Public in Argenta.  [Travis, the butcher, uses locally grown *clean* animals for his meats *awesome*.]  The day I was in the store, they offered two varieties of pâté.  Upon my request, they were eager to offer samples of each type.  In the end I bought some of both.

The variety on the left, above, was composed of liver, kidney and maybe one other organ.  Its texture was similar to bologna; firmer than the pâté on the left.  It was flavorful in a delightful smoked meat kind of way.

The pâté on the right had a higher concentration of liver, which caused it to taste more liver-y.  The texture was creamy, more like a meat mousse, which means it probably also had more fat in it, too.

They both were definitely palatable.  I might go so far to say the one on the left was delicious.

Once home, I toasted slices of a baguette and added honey mustard just as they'd done in the store.  (I make honey mustard with equal parts of ...wait for it...honey and mustard.)

As you may guess, just because I liked the taste of something in the store does not mean it will pass the taste test from the pickiest of my tribe.

 For the gluten-free eaters in my house, I prepared it on slices of cucumber.

What did my family think?

I was shocked.  My most adventurous child couldn't be persuaded to eat more than the thank you portion.  The pickiest eater said, "I could eat this for an after school snack...everyday."  This is saying something.

Here's the kicker: we had pizza for dinner.  The picky child, who always calls me out for even the slightest change in a recipe, had eaten so much pâté that he only ate one piece of pizza -- when he usually eats 3 or 4.  He had eaten more pâté than everyone combined.  This is huge.

The morals from my story:

1.  Buy pâté from Butcher & Public.  Hillcrest Artisan Meats also makes it.  I haven't tried it at HAM but have drooled from their Instagram feed.  

2.  Eat it. (Because it doesn't do the body good just sitting in the fridge.)

3.  Bribe your family with ice cream.  The Clean Plate Club has its rewards.  By the way, when I passed around the initial samples of pâté, I didn't mention ice cream.  I wanted to see what my people would do without a sweet promise.  Ice cream was mentioned after pizza. 

Other articles

How to Eat More Organ Meats by Chris Kessler (great article + recipes)
Health Benefits of Eating Organ Meats by Dr. Mercola
Why Everyone Should Be Eating Organ Meat by The Paleo Mom

Pssst -- Interested in learning about butchering a whole hog?  Travis from Butcher & Public is teaching a class March 21.  Check out the details here.

-Julie

My New Favorite Thing

One of my big take-aways from going to the Weston A. Price Conference was the importance of using epsom salts in my bath.  Usually I'm not a big bath taker.  Showers are much faster.  After being at the conference I decided that I would try at least once a week to take a 20-minute bath with 2 cups of epsom salts.  For bonus points, use your favorite essential oil.  

Time and time again I heard people give kudos to this inexpensive additive to your bath (both attendees as well as presenters.)  The below 10 pound bucket came from Sam's Club and was about $7.

Why is epsom salt so good for the body?

The chemical name is Magnesium Sulfate.  Many people are deficient in both magnesium as well as sulfur.  We theoretically could get those minerals from our food... 

- if we didn't have compromised guts from taking rounds of antibiotics and other pharmaceuticals

- if we only ate biodynamic, nutrient-dense, organically raised foods (and no processed foods)

- if conventional farmers used soil amendments other than N, P, and K. (Since the introduction of synthetic fertilizers in the 1950's, magnesium in vegetables has decreased 25-80%.  Buy local and organic when you can.)

- if we lived stress-free lives (Stress influences digestion --upset stomach anyone?)

The skin is the biggest organ.  For better or worse, you are absorbing all kinds of things around you.   When you soak in a bath of epsom salts the body is getting a healthy dose of magnesium and sulfur.

  {disclaimer:  I'm not a doctor or scientist.  Do your own research.  The following is my limited and simplified understanding.}

Magnesium is needed by the body for almost every cellular function.  It is a cofactor for over 300 enzyme systems in the body.  A few of the systems include protein synthesis, muscle and nerve function, glucose control, and blood pressure regulation.  If you consistently just don't feel good --you quite possibly could be magnesium deficient.

When you sweat (exercise or menopause), you are loosing a lot of magnesium.  Ever have muscle cramps?

Some people tell me, "Oh, I'm taking a magnesium supplement" (or calcium and magnesium supplement).  That could be helpful, depending on your gut health and the quality of the supplement.  You could also be throwing your money down the proverbial drain if you are not absorbing it.  

You've read in this space before: compromised guts will not absorb as many minerals as a healthy gut. That is, minerals from food or supplements.

People who are extremely deficient in magnesium may find that a transdermal application of magnesium oil helps even better than a pill form.  The higher quality magnesium oils can be expensive.  Epsom salt doesn't break the bank but requires time to soak.

{side note:  several friends of mine swear by Calm and drink it as a night cap before going to bed.  They say it helps them fall asleep and stay asleep.}  

This 4 pound bag of epsom salt from Kroger was only $3.

What about sulfur?

Stephanie Seneff, PhD, argues in this article that sulfur deficiency could be a cause for obesity, heart disease, Alzheimer's and chronic fatigue.  She was a speaker for 6 hours at the conference this year.  She also spoke last year (6 hours on sulfur alone!)  One conferee told me the one big take away he remembers from last year's talks on sulfur was: 

When you’re getting sick-- cold, flu, cancer even! produces sulfur.  The body allows this to stabilize blood chemistry.  Take an Epsom Salt bath to give the body sulfur.  Or eat high sulfur foods (like garlic, onions, broccoli or cabbage). 

Since going to the conference, when family members feel a little under the weather and complain, I send them straight to the tub with instructions to use epsom salt.  My dad says he remembers his grandmother burning a sulfur candle (stinky!) in the room of an invalid.

Does it help?

It doesn't hurt.  It is not expensive.  And it doesn't stink.

Detox

Again, I feel the need to say I'm not an expert.  But I heard several people at the conference say that epsom salts (or sufficient levels of magnesium) will help you detox.  The word "detox" is somewhat of a buzz word these days and I confess I'm not sure what all it means or how the body detoxes.  

However, I do know that I want to help my body in every way possible to rid itself of toxic substances.  Another theme I kept hearing at the conference was "the reason we are so sick (as a culture) is because of all the toxins (like heavy metals) that are staying in our bodies and not being eliminated."

If taking a 20-minute bath in epsom salt relaxes my mind and heals my body, I'm in.  Bonus that it's not toxic or expensive.

-Julie

Natural Remedy for Teething Babies and Fussy Toddlers

I am not a doctor or a trained medical worker.  However, I AM a mother who spends more time with my children than anyone else.  

Usually my 22-month-old has a sunny, easy-going disposition and sometimes a bit of a comedian.  Last week he was cranky beyond reason.  The usual diversionary tactics were not working (water play, being held, changing scenery, reading books, singing, etc.)  On the second day of irrational irritability, I decided to test a homeopathic remedy, chamomilla.  I bought it at Drug Emporium, in the back of the store where the other remedies are sold (other remedies we have used are rhus toxicodedenron for poison ivy, and arnica for bumps and bruises.)  It cost about $6.50 for the tube of tiny white pellets. 

I gave my toddler 3 tiny pellets after naptime.  Within 30 minutes he was a different child.  Another dose was administered 3 hours later, just before bed.  The next morning when he started into the crying-for-no-good-reason, I gave him another dose.  He seemed to perk up.  

Was it a coincidence? I don't know.  

However, I do know that I wanted to pull out every follicle of my hair the day before from the incessant whining and crying.  The homeopathic remedy seemed to help.  It's inexpensive and non-toxic.  The way I see it, I really don't have anything to loose and everything to gain.

Anyone else tried chamomilla?  Here's a chart of other symptoms it has been known to relieve. Earaches, toothaches and insomnia are on the list.  Also interesting to note that this chart concurs that chamomilla is helpful for the child that is "only quieted when carried and petted constantly."  While there are times when a child needs to be held for comfort, I'm also a busy mother who ain't got time for that!

What other homeopathic remedies are in your first aid kit?

-Julie

PS - all this talk of chamomile makes me want to go read Peter Rabbit! 

"Peter was not very well during the evening. His mother put him to bed, and made some chamomile tea: "One table-spoonful to be taken at bedtime.” 

― Beatrix Potter, The Tale of Peter Rabbit

Tips for Toddlers and Children to Eat Soup

One day last week my two youngest and I ate soup outside for lunch.  The weather was perfect - a glorious fall day.

After I snapped this picture (and posted it on Instagram as mommamajors), the thought came to me, "I wonder if other moms serve soup for lunch?"

We eat a lot of soup in the fall and winter.  Soup is nourishing, delicious, inexpensive, easy and quite versatile.  Not to mention, the warmth in your mug and belly can knock the chill out of your weary bones.

I've learned over the years of serving soup that it can be messy for those less coordinated (i.e. toddlers).

Tips for Toddlers and Children to Eat Soup

for the very messiest and uncoordinated unpracticed
- Strip 'em naked and let the soup run down their chin, chest, belly and chair.  Do this just before bath time and chalk it up to a learning experience...for both of you!
- Eat outside or in old clothes.

for those wanting to improve
- Serve chunkier soups with little or no broth (or liquid).  This is the soup I made last week (it's a current fav).  My 22 month old son was basically eating ground beef, cooked/mushy veggies, and beans all in one cup.  He loved every chunky morsel then slurped the remaining spoonfuls of broth at the end.  He is gaining control with the spoon and does remarkably well.  I try to set him up to win (removing frustration) by giving him the chunks in soup without the "soup."

- Serve in a cup or small bowl so that the child feels the freedom to drink the soup instead of fight with the spoon.

- Give the child the widest spoon that will fit in their mouth.  They need all the extra surface area they can manage to get food in their mouth.  Sometimes the "baby spoons" are not all that helpful.  We have a couple stainless toddler spoons that are helpful. (I steer away from using plastic when I can.)   If you watch my baby, he looses quite a bit from the bowl to his mouth.  When he is super hungry he sometimes puts down the spoon and eats with his hands for the first few bites.

- If at first you don't succeed, try and try again!  Don't give up!

Julie

PS -- My daughter is almost 4.5.  She can wield a spoon like nobody's business and has been eating soup like a champ for a long time.  I say that to encourage those with preschoolers that soup isn't messy forever.

PSS -- I'd love to know what soups you are making these days.  I am always on the lookout for new recipes.

Vaccines Are Not Mandatory (though you may be bullied)

My oldest son was homeschooled until this year.  He will harken the halls of the fifth grade in public school on August 18.  Among the many forms that I filled out to get him registered for "real" school, one was the Immunization Exemption Packet.  Email immunization.section@arkansas.gov for yours.

Though you may feel bullied to vaccinate, Arkansans may refuse vaccinations.  In fact, every state allows for exemptions --except West Virginia and Mississippi.  Arkansas allows for both religious exemption as well as philosophical exemptions.

Have you educated yourself about vaccines?  Here is a good place to start.  Please don't assume that our government has your best interest in mind.  Could it be that the Centers for Disease Control is in cahoots with Big Pharma?  Do your own research.  Don't turn a blind eye.  Take your health into your own hands.

For the longest time, when it came to vaccines I was like a toddler with my fingers stuck in my ears screaming, "I CAN'T HEAR YOU!"  I didn't want to know what the ill-effects of vaccines could be.  Partly, I was a tad bit lazy and didn't want to do my own research.  It was easier to trust someone else (doctors, government) who said vaccines were OK.  My husband and I vaccinated our eldest son until he was two.  That is about the time we started getting serious about healthy living.  That is when I stopped believing what "they" told me and when I started doing my own research.

There are some serious dangers associated with vaccines.  A friend and guest blogger recently wrote about the dangers of vaccines here.

If you were beginning to question the validity of vaccines and we could sit and chat some of the things I would tell you research are:

--Examine how the number of reported incidents of illnesses drastically reduced once running water and electricity were made widely available.  This decline in illness occurred BEFORE vaccines.  Most homes in America have electricity and running water.  Do we need so many vaccines?

--Many illnesses can be treated with proper nutrition and hygiene.  The movie Defiance is a story of 1,500 Belarussian Jews hiding in the forest during WWII.  I was so intrigued by the story line, I read the book.  Though the living conditions were not ideal, those who succumbed to illness were quarantined.  Some of the sickest were given the choicest foods.  None died because of illness (and they were on the run and in the woods for 2+ years.)  Many of those illnesses have vaccines today.

--Most of the recent outbreaks of pertussis (whopping cough) have been from people who have been vaccinated.  Just because you have a shot does not make you immune.

--I try to avoid toxins when and where I can.  The toxins that I interact with are first filtered through my skin, digestive or respiratory systems.  These are complex systems, which are made to filter out the bad.  Vaccines contain toxins (neurotoxic chemicals like mercury, aluminum, and formaldehyde).  These toxins are shot straight into the blood stream.  No chance for filtering.

--Please do your research on each illness and weigh the costs.  For example, what are the negative effects of chicken pox?  Itchiness, welts, discomfort, a week in bed?  Let's entertain the theory that autism and vaccines could be connected.  Is it worth putting a child on the autism spectrum for life because you don't want them to to be sick and uncomfortable for a week?  (By the way, if you know anyone with the chicken pox, I'd love to take my children to meet them and share germs.)

--Last but certainly not least, is the fact that aborted fetal cells are used to manufacture vaccines.

Here's an article that claims that God Does Not Support Vaccines.  I must admit, when a friend sent it to me, I almost didn't click on the link.  I was offended by the preposterous title (and I was already against vaccines).  The author writes from a Jesus-loving, Bible-believing perspective.  The tone is not my favorite.  But some interesting arguments are made.  The most interesting take away for me was the fact that fetal cells are are labeled as numbers.  So if you take the time to read the vaccine inserts (please do so), you won't read "dead babies were used in making this shot" you will read an ingredient such as "WI-38."  Read it the article for yourself.

Another article that took me three times to complete was this article written from a moral and historical perspective of vaccines.  Why three attempts?  It literally made me sick to my stomach to read about aborted baby organs being used to create vaccines.  I wept for the unborn and also the mothers who were tricked into thinking they were doing common good for aborting a precious baby.  The article is thorough and well written, probably one of the best I have read on the religious aspect of why vaccines are wrong.

In closing, I want to recognize that this is a free county and I am so thankful for my freedoms!  I am thankful that we can agree to disagree.  My desire is for you to do your own research.  Convince yourself.  If you choose to vaccinate your family, I will still be your friend.  If you choose to refuse vaccinations (or at very least, delay until you have more information!), ask for the exemption form (school or daycare) and email Mary.Casey@arkansas.gov

Educate before you vaccinate,
Julie

Related:
Sarah The Healthy Home Economist recently posted The Myth of Mandatory School Vaccines.  I've been thinking I should post something and reading her post pushed me to publish.

Quick Tip for Packing Lunches

Lunch tip - make several individual bags on Sunday night for the rest of the week.

My oldest son and daughter are both in day camps this week.  They I need to pack lunch everyday.

Sunday night, I popped 3 batches of popcorn, stovetop in coconut oil then bagged it.  My neighbor, whose children are also in camps this week, peeled, sliced and bagged carrots.

We swapped portions.

I gave her bags of popcorn and she gave me bags of carrots.  (I added cucumbers from my garden for my veggie-loving daughter.)

Now lunch making is a breeze because two items from their lunches are already bagged and waiting.

-Julie

Nutrient Dense Kid (or Adult) Snack

Pioneering dentist, Weston A. Price, wrote in his book Nutrition and Physical Degeneration that fish eggs in primitive cultures were reserved for babies, young children, and mothers raising families (page 477).

This snack is not a frequent one in our home.  It's a splurge. Fish eggs are not cheap.  McDonalds french fries are cheap.  Want to guess which one is better for you?

Above my 4 year old daughter is eating whitefish roe, which is slightly salty, on sprouted bread and butter (with chives).  She said, "It feels like popping balls in my mouth!" 

Below, my 17 month old son ate it on bread and sour cream (the butter was cold and too hard to spread when I made his.)

Perfect finger food for a baby.

I served some as hors d'oeuvres to gluten- and dairy-free friends with avocado and cucumber.

We also tried salmon roe with orange bell pepper and cucumber.  I think the salmon roe has a slightly stronger flavor.  And, since the eggs are larger than the whitefish roe, the texture can be more of an issue for those who are texture sensitive.  If you are new to the fish egg scene, start with whitefish roe and work your way up to the salmon roe.

Peoples of traditional cultures unaffected by modern foods knew instinctively which foods were nutrient dense.  Salmon roe, or also known as Ikura in sushi eating circles, packs a powerful punch when it comes to nutrient density.  A small serving of only one tablespoon provides ample omega-3s to nourish the brain an neural system.  You'll also get protein, good fat, iron, vitamin A and calcium.

I purchased this caviar at Whole Foods.  Vital Choice is a reputable on-line company that has a superior product, and cheaper if you are able to buy in bulk.  It is shipped frozen to your door.

One more picture for you.  This was taken from the fish case at Whole Foods.  You will see two kinds of salmon (middle and far right).  One is farm-raised, the other is wild caught.  Can you tell from the color which one is more nutritious?

Animals with legs should be farm-raised.  Fish are best caught in the wild.  Notice the deep red color on the far right?  That is healthy because the wild-caught fish was eating food it was meant to eat, not corn and soy on a farm.  

If you'd like to learn more about buying fish in a land locked state click here.

Any fans of caviar out there?

-Julie

Plant Something

Even before having access to a community garden, I coerced my husband to build a raised bed in the back yard.  We've since moved and that raised bed is next to the driveway.  This year, for the first time, I planted kale in the fall.  Who would have expected it to survive the winter, let alone this winter?  We have enjoyed messes of greens all winter.  I love gardening is frugal and I know what chemicals are on it (none.)

Gardening is cathartic for me.  I love digging my hands in the dirt, pulling weeds, watering, sweating, everything about it.  What's not to love about a juicy ripe red tomato that you've babied to fruition?

My baby had a blast today at our community garden.

Even if you have labeled yourself "a black thumb" give it another chance this year.  I've been playing in the dirt all my life and I learn something new every year.  And there is so much to learn about growing things.  So many teachable moments for children and adults alike.

Above: raised bed by my driveway, almost 3 years ago.

My children?  They love it, too.  Maybe they are not as devoted to watering when it's 110 degrees but they enjoy playing with the hose.

Caroline is my best garden helper.  Saggy diaper and all.

Some have even been known to eat a bit of dirt.  I like to think of it as additional beneficial bacteria. :)

 She no longer eats the dirt but likes to play in it nonetheless.

Reaping a harvest is super fun.  Below is my oldest, when he was 6, with our first cucumber that year.  My daughter will eat cherry tomatoes as quick as she can pull them off the vine.  I love they know where (some of) their food comes from.

Don't have a space for a raised bed?  Try container gardening.  Herbs work great in pots and pack a mighty punch to dinner.  In the pots below I grew basil, thyme, and sage.  Rosemary is another hearty herb (read: hard to kill.)  In the raised bed below, I grew swiss chard, peppers, tomatoes, onions and cucumbers.

One summer I attempted to hide our gas meter with a tomato plant.

This sweet sugar is playing in the pot that grew a billion jalapeño peppers.  Ok, maybe that's an exaggeration but it was prolific.

Whether pots or raised beds, having them close to your house makes for easy pickin's when it's dinner time.  Just last night I ran out and grabbed some green onions to enjoy with our dinner.

Fresh makes everything better.

-Julie

PS - Argenta Farmers Market opens this weekend.

Hiding Nutrition in Chili

With picky eaters, sometimes it is the unfamiliar that causes them to snarl their noses.  Chili is a familiar food so use it to hide nutrition!  Previously I shared about successfully hiding roasted butternut squash.

Here are some things you can hide in chili. I've done them all except liver.  I just can't get past the taste of liver.  I've swallowed hunks whole before.

-carrots, sweet potatoes, squash
-shredded zucchini
-liver or other offal (read tips here, Lisa hides liver in hamburgers.)
-onions and garlic
-peppers (bell or banana)
-turnips or radishes
-broth if you like it soupy

I'd love to know what you would add.
-Julie
Be sure to read the follow-up post with more tips!

Deceptively Delicious - hiding squash

A generous amount of butternut squash and a few decorative pumpkins (the pie sized ones) have been staring me in the face since oh, about mid-September.  Hello, it's December.  I roasted those babies last week and made a GINORMOUS pot of butternut squash soup.  And had 5 cups of squash/pumpkin remaining.

{Last week my eleven-month old also started sleeping through the night **THANKYOUJESUS!!!** and I feel like I have a new lease on life.}

Some where along my food journey I read Jessica Seinfeld's book, Deceptively Delicious.  The basic premise is you can hide nutrition in certain foods and your children pickiest eaters will never know it. Life ebbs and flows and there are times I do better at nutrition with my family.  With the extra 5 cups of  roasted butternut squash in my fridge, I decided to add a cup or so to my chili.  The family never knew it.  Double bonus for me is that the squash isn't going to waste!  

You could also do this with carrots or sweet potatoes in most red-sauced-dishes.

The sky is the limit as to what you can hide.  In the cookbook Jessica goes so far as to hide a can of garbanzo beans in chocolate chip cookies.

What are you hiding?
-Julie

Baby's First Food: Egg Yolk at 7 Months

This week my baby turned seven months old.  For the last month I have tried to feed him avocado but with every spoonful he has spit it out.  The last two days he has eaten hard boiled egg yolk with a spoonful of chicken broth and a dash of sea salt.

Pastured egg yolks are packed with vitamins and minerals along with brain nourishing, hormone balancing fat.  Chicken broth is gentle, soothing even, to the digestive system.  Because we suffered through 3 months of colic, I am loosely following the GAPS diet for babies and holding off giving him simple sugars (grains or fruits).  No one knows exactly what causes colic but just in case his gut has been compromised, I want to be vigilant to feed him foods that heal.

Commercial baby foods are sold in "stages" - this basically means how chunky or watery the baby food is.  Instead of adding water to make the yolk easier to manage, I have added gelatinous chicken broth.

-Julie

Pasteurized Verses Ultra-Pasteurized

Like a giddy schoolgirl, I shrieked with delight in the dairy aisle at Whole Foods.  Not only were they carrying pasture raised cream, but it was only pasteurized - not the usual ultra-pasteurized.

Three terms I want to define today:
-pasture raised
-pasteurized
-ultra-pasteurized

Pasture Raised
This means the cows are given access to grass.  It seems like a no-brainer, doesn't it?  However, most industrial dairy cows are raised in confinement, given hay and consume a diet that is largely corn, soy and cottonseed meal.  When cows eat lush green grass the nutrition is passed along in their milk in the form of conjugated linoleic acid or CLA.  This nutrient is known to fight cancer, cardiovascular disease, high blood pressure, cholesterol, and osteoporosis among a few other diseases.  Needless to say, I am thrilled to find pasture raised dairy in the grocery store.  See also this article for more information on pasture raised benefits.

[If you are a fan of the Little House on the Prairie books, Laura Ingalls Wilder describes her mother adding some carrot juice to color their butter in winter.  This is because in winter, the cow's diet is devoid of green grass and the butter is whiter in the absence of CLA.  If your butter is a rich yellow color this is evidence of CLA.]

The above picture is of pasture raised cream (good) but is ultra-pasteurized (not so good.)

Pasteurized Verses Ultra-Pasteurized

Many people are shocked to learn that ultra-pasteurized dairy (also known as UHT) does not have to be refrigerated until opened.  Yes, you read that right.  Ultra-pasteurized dairy does not have to be refrigerated for 6-9 months!  In Europe, UHT milk is seldom refrigerated.  When you see ultra-pasteurized dairy in the refrigerated section, it is because as Americans, we expect dairy to be cold.   This milk or cream has been heated to Ultra High Temperatures of 280* F and killed almost every living thing in it.  Thus the long shelf-life.  Basically UHT milk is sugar water with calcium and maybe some fat (some would argue because heat destroys the enzymes in milk, the body cannot absorb the calcium.)   Cream is so good for the body, in lieu of not having cream at all, I buy ultra-pasteurized cream for my coffee and cooking.

But now Whole Foods sells pasteurized cream!!  Watch the sell-by date, the shelf life of pasteurized cream is much shorter than the ultra-pasteurized cream.  Once I left UHT cream in my refrigerator for at least 7 weeks, past the sell-by date.  It did not smell at all after being opened for SEVEN weeks! Eww.

When milk is simply pasteurized, it is heated slowly to temperatures just below boiling.  This process allows some microorganisms to live and is why milk needs to be refrigerated.  And why, after a period of time, pasteurized milk will spoil - something living has died. 

Be especially careful when buying organic milk.  Read the label.  Know if you are buying pasteurized or ultra-pasteurized (bad).  Producers know that consumers are willing to pay more for organic milk so the producer extends the shelf life of their product by boiling the life out of it, or ultra-pasteurizing it.

I have heard people say, "We don't drink much milk so I like buying this brand of organic milk because it will stay fresh for several weeks/months."  The teacher in me wants to scream, "Think about the logic of that.  If it stays fresh for weeks/months if it never goes bad - is it good for you to begin with?"

If I had the choice of buying only ultra-pasteurized milk or drinking water, I would skip the milk.

Those with sensitive palates describe ultra-pasteurized milk as having a "burned" flavor.  True story: when my first son was 4 years old he could taste the difference between pasteurized milk and ultra-pasteurized milk.  He did not like one brand of organic milk because it tasted yucky to him - it was ultra-pasteurized.

I want to challenge you (especially parents) to think twice about buying these cute, sugar filled single servings of milk for children.  Confession: my kids drink it on occasion - but it is a treat.  I do not think of this milk as nutritious.  If given the choice of a soda or this milk, I would choose the ultra-pasteurized milk.  But at that point, I think I'm just splitting hairs and need to scoop it all in my 20% that doesn't count.  (Read here for explanation of the 80/20 rule.)

So there you have it, the difference between pasture raised, pasteurized and ultra-pasteurized.

Truly, the most nutritious milk is that straight from the cow.  Raw and delicious.  But that is a post for another day.  One that I have tried writing for about 4 years now.  If you are curious about learning more, we have a series of educational videos here about real, fresh milk here.

-Julie

Frozen Yogurt - Super Easy for the Kids

When the familiar tune of the ice cream truck wafts in the air, my children are giddy.  I get a pit in my stomach.  The song sticks in my brain for hours, the prices are exorbitant, and the ice cream, if you dare to call it that, is chocked full of high fructose corn syrup and artificial colors.  I hate that truck.  There, I said it. 

The other day at the grocery store, I had a brilliant flash of the obvious.  I need to freeze my own frozen yogurt.  Many of you are saying, "Julie, I've been doing that for years."  Call me slow. 

I bought a package like this and popped it in the freezer.  Voilà.  Frozen yogurt.

My kids love the packaging.  And I do too.   Cool and refreshing like ice cream, sweet enough to stave off a craving but the quantity isn't enough to ruin dinner.  My kids feel like they have had ice cream.  I feel like I'm letting them indulge in one of the treats of summer but not giving them junk.  And these don't break the bank.  Win-win.

Maybe my next business venture will be to drive my mini-van around the neighborhood rockin' out some New Kids on the Block and selling frozen yogurt for the sake of real food.

Julie