Is Gluten-Free Really Better?

Many of our readers have come to us requesting more gluten-free recipes (almost all our posted recipes are gluten-free even though they may not say it).  Gluten-free diets are booming in popularity right now, with gluten being a commonly blamed culprit for illnesses and gluten-free foods popping up in grocery stores and restaurants everywhere.  So we thought we'd summarize this recent trend and point out some helpful resources.

Gluten is a protein found in wheat, barley, rye, and some other grains (oat is gluten-free although it can sometimes be contaminated, so if you are avoiding gluten you probably want to see the words "gluten-free" on the oat products you purchase).  Some people have trouble digesting gluten, which may be the result of a disease, allergy, or intolerance.  (source:  http://whatisgluten.net/)

Celiac disease is an autoimmune condition which causes damage to the small intestine and is thought to occur in less than 1% of the U.S. population; however, it may be difficult to diagnose.  People with celiac disease must maintain a completely gluten-free diet to stay healthy.  (source:  http://www.celiac.org/)

A gluten allergy also affects less than 1% of the population; symptoms include fatigue, iron-deficiency, skin problems, and difficulty with digestion.  Experts say it may be okay to have small amounts of gluten as long as the allergy sufferer feels okay but to mostly avoid it.  A wheat allergy has some of these same symptoms.  Allergies can be diagnosed by a doctor or allergist.  (sources:  http://www.allergy-details.com/gluten-free-diet/gluten-allergy-symptoms/ and http://www.wheat-free.org/wheat-allergy.html)

***Perhaps you've been medically cleared from having celiac disease or an allergy but still feel you may have a gluten or wheat intolerance; or perhaps you have been diagnosed with irritable bowel syndrome, a commonly diagnosed disorder when actual causes of physical symptoms go undiagnosed.  You may be able to determine your intolerance by avoiding gluten for two weeks then returning to your regular diet, monitoring your symptoms and physical feelings the entire time, perhaps writing them down.  Also, keep in mind that a gluten or wheat intolerance often goes hand in hand with a dairy or lactose intolerance, so you may want to try periods in which you eliminate gluten/wheat, then dairy, then both to see how you feel.

So is gluten-free really better?  Our answer is no, unless you have a medical diagnosis that requires you avoid it or you have determined that you simply feel better without it.  Going gluten-free without a medical diagnosis is completely okay if you find it works for you, and there are many more options available for you now than in years past.

Since we've only been blogging for a couple months, we don't have a huge collection of recipes built up for you yet.  But stay tuned for more gluten-free recipes posted on Tasty Tuesdays and check out our list below of trusted resources for gluten-free recipes and ideas.

_____________

• http://crockpot365.blogspot.com/  Stephanie Odea is author of Make It Fast, Cook It Slow and most the recipes are gluten-free due to an allergy in the family.

• http://glutenfreeworks.com/ by John Libonati - we just started following him on Twitter.

• http://pamelasproducts.com/  Our trusted site for gluten-free products like the baking mix posted in the photo above.  She also has some good recipes we've tried.

• http://www.foodallergy.org/  Food allergy network site.

Six Tips for Picky Eaters

Our family's pickiest eater

Picky eaters...we all know some.  Usually they come in the form of children, but several adults come to mind as well.  These tips are geared toward children, but they may just work on your husbands too...oops...picky adults, that is :)


1. Start them early.  When babies start on solid food, give them whole, healthy foods like mashed or small diced soft fruits, cooked veggies, or healthy fats (avocado).  A well balance diet would also include protein and grains.  Salmon or other approved fish (in moderation) are excellent sources of protein and healthy fats.  They tend to be softer than the other meats which are perfect for little ones.  Brown rice, 100% whole wheat or whole grain toast, and whole wheat or quinoa pasta are wonderful, healthy choices for grains.

2. Change the shape of the food.  As children grow out of the baby stage and into the toddler stage, they usually start to get a little pickier no matter what you do.  You'd be surprised at how changing the shape of the food can help.  Maybe your child would prefer foods to be cut into "soldiers" (long thin pieces) instead of squares.  Also, when you give them one big piece of food, rather than cutting it into smaller pieces, children can feel overwhelmed with the size.  Cut the food down to their size, which will usually result in the child eating more.

3. Change your cooking technique.  Instead of serving a whole baked sweet potato, try making homemade sweet potato fries.  These can even be healthier than baked sweet potatoes because you don't need to add all that butter or sugar.  The same goes for butternut squash (try our recipe for Butternut Squash Fries - this cooking technique can be used for sweet potato fries too).  Another idea...serve Baked Kale Chips instead of sauteed kale.  Also, sometimes children will eat more veggies if they are made into a soup.  The veggies tend to be softer and are usually cooked with all that flavorful broth.

4. Try again.  Even if your children routinely do not eat the veggies you serve with their meal, keep serving them.  One day they may surprise you and just give them a try. 

5. Make one meal for everybody.  Of course there are exceptions to this rule, but making a separate meal catered to each one of your family members' taste does not help your situation.  If possible (sometimes it may not be possible due to food allergies or other health issues), make one meal for everybody.  If your children see you eating the healthy food, they'll be more likely to try it too.

6. Hide them.  If all else fails, sneak the veggies into your child's food. Try adding mashed butternut squash or grated summer squash to spaghetti sauce.  Add in mashed carrots or canned pumpkin to muffins or other baked goods.  Pumpkin or mashed sweet potatoes are great in pancakes.  Breakfast for dinner...yum, yum.

Of course there is always bribery... although it was left off the official list on purpose since it's probably not the most holistic way to get your picky eaters to eat. :)

We'd love to hear from you.  What tricks or tips do you use on your picky eaters?

Roasted Pumpkin Seeds

It's pumpkin carving time!  If you are carving pumpkins this year with your family, we hope you enjoy this fun tradition.  We may not have any artistic tips for immaculate pumpkin carvings, but we can help you with what to do with all the pumpkin seeds.  Check out the recipe below for pumpkin seeds roasted to perfection.

Pumpkin seeds are good sources of protein, iron, and fiber as well as a variety of other important nutrients and minerals.  Because of their high levels of zinc, they are great for bone health, and research also suggests they contain anti-inflammatory properties to aid in inflammatory conditions such as arthritis.

So get to carving, cooking, and enjoying!

Roasted Pumpkin Seeds

1 & 1/2 to 2 cups of pumpkin seeds

1 tablespoon grapeseed or olive oil

1 teaspoon sea salt

After removing the seeds from your pumpkin, place them in a strainer and rinse them with water, removing the large pieces of pumpkin flesh that may still be attached to the seeds.  Let the seeds dry in the strainer for 30 minutes or longer.  Preheat your oven to 275 degrees.  Dry the seeds with a towel or paper towel.  Place the seeds on a greased baking sheet and bake for 10 minutes.  Remove them from the oven.  Drizzle the seeds with the oil, and sprinkle them with the salt. Stir the seeds to coat them with the oil and salt.  Increase the oven heat to 300 degrees and bake for an additional 40 minutes, stirring every 10 minutes.

For a variation, you could add 1 teaspoon garlic powder or a few shakes of cayenne pepper or red pepper flakes.

If they turn out chewy, try cooking them a little longer, or next time try to dry them a little more before you cook them.  The chewiness that sometimes happens with pumpkin seeds is usually a result of too much moisture.

If you missed our Happy Holistic Halloween post, click the link for some healthy and fun ideas. 

Sources:  Pumpkin Seeds Nutrition; The Nutrition of Pumpkins and Pumpkin Seeds 

Happy Holistic Halloween!

Halloween is 10 days away - are you ready?  Have you thought about ways you can create a healthy and eco-friendly experience, as well as a fun one?  Here are our thoughts about steps you can take to make Halloween a more holistic experience.

Make your own costume or buy a costume consignment. (see our Shopping Smarter and Thrifting posts).  There are limitless ideas for costumes you can create from items you already have!  Visit robinsfyi.com and thedailygreen.com for some fun and creative costume ideas.

Consider healthier treats for the kids.  There are plenty of kid-approved treats that are healthier options:

• 100% fruit gummies or fruit leather
• miniature dark chocolate bars
• Yummy Earth organic lollipops or candy drops (free shipping on orders over $25)
• raisins
• small bags of organic crackers or popcorn
• clementines
• inedible items like pencils or stickers - may sound boring but with all the kid allergies these days, you might just be making a child's day.

Whole Foods has some fruit snacks and Pirate's Booty packs on sale this week, and we found an online natural candy store that has a ton of options. 

Cook a quick and healthy meal.  Halloween is on a Monday this year (a school night!).  Prepare ahead of time.  We LOVE chili on Halloween, and have an easy slow cooker chili recipe for you that will give your family something healthy to eat before all the excitement.

Stay tuned for our Roasted Pumpkin Seeds recipe this next Tasty Tuesday.  You'll need something to do with those seeds after carving your pumpkins!

We would love to hear about any other tips for a Holistic Halloween.  Post them in the comment section here or on our Facebook page.  And we would also LOVE to see pictures of your homemade costumes!

Happy Holistic Halloween!  

Vegetarian Chili

You can cook this either in a pot on the stove or in a slow cooker.  The recipe is written for cooking the chili in the slow cooker.  If you would prefer to cook it on the stove, saute the onions and peppers until they are soft, add the rest of the ingredients, then simmer for 30 minutes to an hour.

1 large or 2 small onions
2 bell peppers
2 tablespoons chili powder
1 tablespoon cumin
1 tablespoon garlic powder
1 teaspoon ground mustard powder
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon red pepper flakes (optional)
2 - 15 ounce cans of pinto beans
2 - 15 ounce cans of red kidney beans
1 - 15 ounce can of petite diced tomatoes
1 - 28 ounce can of crushed tomatoes

Turn slow cooker on low.  Dice onions and peppers and put them in the slow cooker.  Add all the spices to the onions and peppers and stir.  Add the beans and tomatoes (do not drain) and stir.  Cook on low for 4 to 6 hours.  The longer you cook it, the thicker the chili will become.  They chili will be fine if you need to cook it for longer.  Serve with shredded cheddar cheese, sour cream, and crackers.

Our mother always makes chili on Halloween, and we plan on continuing the same tradition in our homes.  Because the chili is cooked in the slow cooker, this recipe is convenient for Halloween since the day may be full of other fun activities.  The meat lovers in your household won't even miss the meat in this one.  Easy and delicious!

Perfect Cookie For Fall

We haven't tried these Pumpkin-Cranberry Oatmeal Cookies, but we couldn't resist sharing the recipe because they sure look scrumptious!  And for cookies, they seem fairly healthy.  They get our seal of approval!

It looks like Whole Foods has some other good fall-themed recipes on their site.  Follow the link below for the cookie recipe.  And visit our Recipes page for our original recipes; stay tuned for Fall Chili, Roasted Pumpkin Seeds, and Crockpot Pumpkin Spice Lattes!

http://www.wholefoodsmarket.com/recipes/3150

Thrifting - Save Money, Help Others, and Be Green!

In our post Shopping Smarter, we mentioned that shopping at thrift stores and yard sales is not only healthy for your wallet but eco-friendly since you are purchasing reusable items and also benefiting the seller of the items.

Since the recession, thrift stores have been popping up all over the place!  Many of these stores benefit charities and often run some terrific specials.  Thrift stores also provide a way for you to reduce your environmental footprint by encouraging donations of just about any household item.

Goodwill is a thrift store found in many cities, so we will focus on Goodwill and share some shopping tips we learned from our friend and thrifting expert Lisa.

Goodwill's mission statement is to enhance "the dignity and qualify of life of individuals, families, and communities by eliminating barriers to opportunity and helping people in need reach their fullest potential through the power of work."  Visit the Goodwill website to view their 2010 results and locate a Goodwill store near you.

Here are Lisa's tips for shopping at Goodwill and yard sales:

• Goodwill posts a color of the week which will become half price (the color is posted on the tags).  Some Goodwills limit this sale to clothing items only, so knowing this beforehand is important if you are trying to stick to a budget.

• On the first Saturday of each month, everything in the store is half off.  These days are extremely busy, so it may not be worth the hassle depending on what you are looking for.

• You will typically spend less money at yard sales than at thrift stores, but the items are seasonal.

• You can often find brand new items at yard sales, which are effective yet inexpensive for sprucing up your home.

"I love getting items that others no longer want/need and making them work for me...There are a lot of good organizations that need our support and I couldn't choose a more fun way of helping."  -Lisa

  
Thanks Lisa!

GMOs - Do You Really Want to Eat That?

You may have noticed more buzz lately in the news and social media about GMOs AKA genetically modified or genetically engineered (GE) ingredients.  So what is all the buzz about?

First, let us explain what GMOs are and why we are against them.

GMOs are created in a laboratory via gene-splicing techniques and allows DNA from one species to be combined with another, creating organisms not normally occurring in nature (yuck!).  (visit www.nongmoproject.org/consumer/about-gmos/ for more info)

GMOs have many negative effects on the environment and no conclusive evidence exists to suggest they are safe for human consumption, yet an estimated 93% of soy crops and 86% of corn crops in the U.S. are genetically modified; approximately 80% of processed foods in our supermarkets contain GMOs (according to the USDA in 2009). 

Our FDA is even considering releasing a GE salmon! 
(read "FDA Decision Will Lead to First Ever Genetically-Modified Animal for Consumption.") 

In other large, developed countries, GMO foods are regulated and even banned.  "The European Union, Japan, Russia, Australia, Brazil, and China all require labeling of genetically modified food."  (source: "Genetically modified foods should be labeled, group tells FDA.")

So why does our FDA think that manipulating God's intended natural process is acceptable and that releasing man-made particles into our crops and ultimately into our bodies is safe for our population and the environment, particularly when evidence suggests the opposite?

If we can't convince the FDA to regulate the use of GMOs, at least we can urge them to require labeling of GMO foods so that as consumers we know what we are putting into our bodies and what practices we are supporting by our purchases.

Here are three important steps you can take:

1. Purchase organic foods whenever possible, as by law organic foods cannot contain GMOs.
2. Tell the FDA that you want genetically engineered food to be labeled by submitting this online petition.
3. Share your knowledge and concerns with others:  the more people that are educated and are willing to stand up for the current and future health of our population and our environment, the better the chances are for creating change in this country.  (simple suggestion:  share our article with your friends on facebook)

PLEASE, PLEASE, PLEASE read the links on this post to learn more about GMOs and their negative consequences, as well as the recent turmoil between concerned consumers and the FDA.

Baked Kale Chips

1 bunch of kale
1 tablespoon grapeseed oil
sea salt, pepper, and garlic powder to taste

Preheat oven to 300 degrees.  Wash and dry the kale.  Cut the kale into bite size pieces, removing the thick stalks.  Pile the pieces of kale onto your baking sheet.  Drizzle with the grapeseed oil and sprinkle with sea salt, pepper, and garlic to taste.  Mix the kale with your hands, making sure the oil and flavorings are evenly distributed.  Spread the kale on the baking sheet without overlapping the pieces of kale.  Bake for 15 minutes. 
 
The kale chips are crispy just like regular potato chips and are honestly just as delicious.  Kelli's kids really enjoy the chips, and she can barely take them off the baking sheet before they are all gone.

Kale, as a member of the cabbage family, contains anti-cancer properties and is a great source of vitamins C and  B6, carotenes, and manganese while also providing fiber, iron, calcium, and vitamins B1, B2, and E.  We love this recipe because it healthily satisfies salty cravings without the guilt!  (source:  www.everynutrient.com)

Vegetarian - To Be or Not To Be

As we mentioned in our post October Is Here, October is Vegetarian Awareness Month.  October 1st is designated as World Vegetarian Day and begins an entire month designated to bringing awareness to a vegetarian lifestyle.  Our purpose is not to necessarily promote a solely vegetarian or vegan diet but to share our own experiences, point you in the direction of some helpful resources, and perhaps lead you to think more effectively about where and how your food is derived, what you may actually be putting into your body, and how your food choices may affect the environment.

Both of us have been vegetarians at some point in our lives and have also participated in periods of eating only vegan food.  We fully support a vegan or vegetarian lifestyle because of its health benefits and environmental impacts, and we know firsthand how challenging it can be.  Committing to either of these lifestyles involves 100% determination and much more time and effort than participation in the typical American diet.  These lifestyles usually involve some level of awkwardness in social situations that involve food and leads to concerns about the ingredients and origination of not only food but everything from clothing, medicine and supplements (most contain gelatin), to many household items.

Therefore, we must admit that neither of us commit 100% to these lifestyles.

Kari currently considers herself a Flexitarian, avoiding meat at most meals, largely because she simply does not enjoy it much.  For approximately two years, she participated in a Pescetarian diet, which involves the consumption of dairy, eggs, and seafood; before getting married last year, she agreed to incorporate poultry in her diet occasionally as a compromise to her carnivorous husband so that they could agree on more meals.  She remains mindful of where her animal products originate, including how the animals are raised, and tries to steer clear of hormones and antibiotics in her food.  Kari continues to eliminate all mammal products from her diet (except for a pregnancy burger craving and the gelatin in her medicines and vitamins) because she does not like to think that these animals that are not biologically much unlike herself had to die, perhaps in a horrifying manner, in order to feed her when there are other dietary options available.  Additionally, avoiding the consumption of mammals supports the environment (as noted below).

Kelli incorporated a completely vegetarian diet twice for several months at a time a few years ago but has since decided to switch back to the consumption of animal products, choosing meat at only one or two meals per week.  Like her sister, she cares about how the animals are raised and what nasty byproducts may be hiding in her food; as often as possible, she bypasses meat for herself and her family that includes added antibiotics, hormones, or nitrates and never purchases these types of animal products at the grocery store.  Several times a year, Kelli incorporates an entirely vegan diet for 21 days as a cleanse for her body, also giving up caffeine and sugar.  She finds this helps her eliminate toxins and feel better physically and mentally.  Of course, we recommend you consult your physician before participation in any such cleanse.

The two main reasons we support vegetarianism/veganism are the physical benefits and the environmental impacts.

A vegetarian or vegan lifestyle supports optimal health.

Listed below are potential benefits of a vegetarian versus non-vegetarian diet: 
-prevents some types of cancers (more antioxidants and phytochemicals)
-reverses or prevents heart disease (less saturated fat and cholesterol)
-reverses or prevents diabetes 
-lowers blood pressure
-supports healthy digestion and elimination (more fiber) 
-lowers risk of developing many other common diseases
(source:   http://www.pcrm.org)

A vegetarian or vegan lifestyle supports a healthier environment for all.

"Seventy percent of all agricultural land in the world is used to raise farm animals.  The rest is used to grow crops, a third of which is used to feed the animals."

How sad is that?  When you actually stop and think about the resources that go into putting meat on your plate, opting for less meat becomes easier.  Maybe one steak or hamburger will not make a big difference...but swapping meat for vegetarian foods several times a week or a month can make a huge difference in the environmental impact of raising animals for human consumption, particularly if your family and friends follow your lead.

"If all of us reduce our meat consumption by only 10 percent, enough grain would be saved to feed 60 million people."

There are plenty of hungry people in the world that would be okay with that!  The resources that go into raising these animals is simply unnecessary.  Furthermore,

"...cows are responsible for almost 20 percent of global warming gases."

It is not the cows' faults; it's the fault of our greedy love for juicy meat.  And we are not even going to mention how most of these cows are treated.  As holistic sisters, we are not okay with the environmental dilemmas that the world's high demand on meat has created for our planet.
(Quotes are from Gorgeously Green Copyright 2008 by Sophie Uliano, a delightful book we recommend you read.  Visit her website at http://www.gorgeouslygreen.com/.)

We realize most people reading this are not vegetarians, as neither are we.  However, we hope you are already implementing some vegetarian ideas into your lifestyle, and if not, we urge you to use Vegetarian Awareness Month as a reason to start.  There are some simple, easy steps you can take toward making an impact.

Meatless Mondays is a recent phenomenon that is booming in popularity all over the world; you can find more details and get some vegetarian recipe ideas by visiting the Meatless Monday website.  Participation in Meatless Mondays can make a difference with your health and environmental concerns.  Also, talk to your family and friends about your concerns and seek support.  If they are hesitant or resistant, cook some vegetarian meals or throw a party at which you serve only vegetarian food and show them how deliciously satisfying eating vegetarian can be.  If you are really motivated and want to try out the vegan lifestyle, visit http://vegweb.com for vegan recipe ideas, and perhaps read some books and research the web beforehand so that you are prepared to handle the difficulties you may face.

Last but not least, do your research.  While your nutritional needs can be met with a vegetarian or vegan lifestyle, you want to be smart, stay educated, and consult your physician.  You may get some pullback from the medical community by suggesting vegetarianism and especially veganism, but by educating yourself and being aware of your options, you should be able to work with your doctor to devise a lifestyle that you and he/she approves.  If not there are plenty of doctors out there who will support you.

Since we only publish our recipes on Tasty Tuesdays, we will not have many opportunities to share our own vegetarian recipes.  Therefore, we urge our readers to share your own vegetarian recipes, tips, and ideas this month in the comment section of this post or on our facebook page.

Salmon - the Benefits, Controversies, and an Easy Recipe

Salmon can be an extremely nutritious food, and incorporating salmon into your meals two to three times a week can have wide and lasting health benefits. Most obviously, salmon is high in Omega-3 fatty acids, which is crucial in preventing many of today's common diseases due to its anti-inflammatory properties. Omega-3 is vital to our bodily functions, and most people do not consume enough of this important nutrient. In addition to Omega-3, salmon is a good source of vitamin D, selenium, protein, amino acids, phosphorus, magnesium, and some B vitamins. We recommend you read this article about salmon on The World's Healthiest Foods website.

What many people do not realize is there is a big difference between farm-raised salmon and wild-caught salmon. Generally, wild-caught salmon is better for our bodies because it has fewer contaminants associated with the farming of fish and is more nutrient-dense. Although not alike, we think of this difference as we do organic versus non-organic produce and animal products; you still get some of the benefits of the food but perhaps not as many or along with some harmful byproducts of the way in which it was produced. However, off shore methods of catching the wild fish are considered controversial.

So what is a "holistic" person to do? How do you choose what is best for you, your family, and the environment? Like anything else, educate yourself, be aware of your options, and use the resources available to you to make the best decisions you can. We like this article from Rodale which points out some pros and cons and makes suggestions for various types of fish that should be farmed or wild-caught.

Another feature of salmon that we love is there are multitudinous ways to prepare it for enjoyable consumption.  We chose the Honey Dijon Salmon recipe to share this Tasty Tuesday because it is easy, very quick, and a family favorite.  We suggest pairing it with steamed veggies and a baked traditional or sweet potato (or try our Butternut Squash Fries).

Honey Dijon Salmon

 

4 pieces of fresh or thawed frozen wild-caught salmon

1/4 cup dijon mustard

1/4 cup honey*

salt, pepper, garlic powder to taste

 

Turn your oven on broil.  Mix the dijon mustard and honey in a bowl.  Place the salmon on a foil lined baking sheet (the foil allows for a very easy clean up).  Sprinkle the salmon with the salt, pepper, and garlic powder to taste.  Spoon 2 tablespoons of the mustard/honey mixture on each piece of salmon making sure to cover the whole top surface of the salmon.  Broil for about 8 minutes depending on the thickness of your salmon.

*We would like to add a note about cooking with honey.  Recently we mentioned in a comment on our Crockpot Vanilla Yogurt recipe that substituting honey as a sweetener may not be a good idea because heat can change the structure of honey, causing it to become toxic.  However, honey is widely used in lots of popular recipes, and many of us eat cooked honey regularly (not that this fact necessarily means that it is safe).  Whether or not to eat cooked honey is another issue that deserves your attention and applies to our suggestion that you educate yourself and make the best decisions you can.  This blog has a short comment about cooking with honey from one person's perspective.

October Is Here!

October is finally here!  October is our favorite month here in Tennessee.  Gorgeous Fall colors, pumpkins (and our beloved pumpkin-flavored foods!), mums, Halloween, perfect temperatures, and fun-filled weekends have us busy and excited.  This is our blog's second month in existence, and we have a TON of ideas in store for our readers this month.  The month of October has been nationally or internationally designated to bring awareness to breast cancer, vegetarianism, and GMOs, among other issues of interest to us and to holistic living; therefore, we have a lot of writing to do, in addition to our Fall recipes we have to share with you.  We hope you stay tuned.

We invite you to become a follower and to share comments on our blog posts concerning your own applicable holistic living experiences; also, becoming a fan on facebook or following our tweets gives you daily updates, tips, quotes, articles, etc... that we do not post on our blog.  We will continue to publish blog posts about three times per week.  We thank you for reading, and we hope you have a happy and healthy October!