Worm Composting

Since starting a garden last year, I have been looking for ways to make sure my soil is in tip-top shape.  Remember, your plants are only as good as your soil.  It's not an area to skimp on. So, we bought a compost bin and have been composting,  noticing a huge decrease in the amount of trash we throw away every week.  But, I wanted something a little more adventurous and fun than throwing food and trash in a pile.  So in February, I set up my first worm bin for vermicomposting!  Basically, I adopted 500 new pets and gave them a home in my laundry room so I can feed them and collect their poop for my garden! :)

Why?!

Worm castings (poop) are 5x richer than the most fertile soil.  Adding it to your garden is adding 'black gold'.  It stimulates plant growth and increases resistance to disease and insects.  In your garden, worms are Mother Nature's best tillers, aerating and enriching the soil.

Vermicomposting is a great way to dispose of garbage in an efficient and compact way, even easy enough for apartment dwellers.  Here's how.

~You need a bin.  You can buy a fancy bin for a fancy price or you can make one.  I used a plastic storage bin about 1'x2'x1'ish with a lid- to keep it dark inside.  This size is good for a family of 4 or about 6-7 pounds of food scraps per week. UPDATE: I forgot to tell you the bin should be propped over another tray to catch any 'liquid gold' that might escape through the bottom holes.
~You need air ventilation.  I drilled about 20 1/4" holes in the bottom and several around the upper top edges just under where the lid fits.  You can drill holes in the lid too, but I didn't.  The air temperature for worms needs to be kept at about 60-80 degrees F.  That's why mine are inside.
~You need bedding.  I shredded up some newspaper and cardboard, soaked it in water a few minutes, wrung it out like a sponge, and then made it fluffy in the bin to a depth of about 5 inches or so.  Coconut coir also makes good bedding.
~You need food.  To start, only add about a cup and bury it under the bedding a little to keep the flies and smells away.  Worms eat fruit peels, coffee grounds, tea tags, vegetables, crushed eggshells, grass clippings, shredded newspaper and cardboard, straw, little amounts of bread and citrus.  Strong foods like garlic and onions are usually not appreciated.
~You need worms, red wigglers to be exact.  You need about one pound of worms for every half pound of scraps you produce.  If you get much over 2 pounds of worms, you will need multiple bins.  I ordered my red wigglers from Worms Etc.  Any old worm from your yard won't work, you need worms meant for composting.  Mine came in great shape with easy instructions.  I recommend Worms Etc. website for additional info on worm composting, it's great!

Once you've added the worms, it's pretty low maintenance.  You might have a few suicides in the beginning while the worms are adjusting to their new home.  I had two. :(  If you continue to have worms escaping, there's something wrong with your bin.  Check the bedding moisture and food about once a week.  Be careful not to add too much food or you'll get pests and a rotten odor.  The bin shouldn't stink, it should actually smell nice, kinda earthy.  If it stinks, something is off (moisture, amount of food, not enough air, etc.) and you need to fix it quickly.  Since worms breathe through their skin, it's important to keep the bedding like a wrung out sponge or you'll have a mass murder of crispy squiggles.  Add some new bedding about every month or two;  worms feed near the surface so it's important to keep the depth of the bedding.  You can begin harvesting the castings after about 3-4 months.   Begin putting the scraps and bedding on only one side of the bin to encourage the worms to migrate.  Once they move (or you manually move them), you can collect their castings for your plants! Worms can double in about a month and can live up to 5 years, so you'll have enough to start another bin or to give to friends!

The castings can be spread on top of your soil or mixed in or you can make compost tea! Compost tea is great for foliar feeding, disease/pest control, and of course fertilizing! Simply put 2 c. of castings or so in a large tea bag or cheesecloth and brew in a bucket of rain water or water allowed to set overnight to get rid of the chlorine.  Add a tablespoon or two of molasses or honey to feed the micro-organisms.  Allow the brew to soak about 24 hours, stir frequently or use a pump to incorporate air and use within 48 hours.  If it stinks, you waited too long.

I'm a vermicomposting newbie, but so far I haven't had any problems and my garden is benefitting beautifully from the nutrients.  This is a great project for kids and a great way to work with nature to improve your garden and harvest!

Ear Infections

Recently, I was applauded for my kids never having been on antibiotics nor having an ear infection.  There's something really troubling about that kind of praise.  Afterall, that IS normal.  What is not normal is this:

~More than 90% of kids have had at least 1 ear infection and 75% have had 3 or more.
~1 in 3 kids have had 3 or more ear infections by age 2 and will continue to have them until age 6.

Based on those numbers and considering I have 3 yr. old twins, I'm gonna guess one or both of my kids probably have had an ear infection and I just didn't know it.  One of the symptoms of ear infections is NO symptoms.  Regardless, if they did, they healed on their own.

I, on the other hand, have had numerous ear infections since I was a kid at least according to doctors.  It seemed like every time I got a cold, an ear infection would follow.  Each time, the doctor would look into my ear, claim infection and proceed to write me a prescription for an antibiotic.  This cycle continued until about three years ago when I finally began to question this practice.  Over the years of being prescribed antibiotics, I soon learned which brands did not work and there were many.  So, at my most recent visit when a walk-in doctor tried to prescribe me Amoxicillin, I immediately said, "nope, it doesn't work."  Those words must have hit a nerve because she got really defensive that I questioned or rather flat out refused her suggestion.  She said, "fine, I'll give you Augmentin or would you rather have a Z-pak?"  I could tell that was my cue to take the white piece of paper and be on my way, one less number on her list.  Needless to say, I haven't been back.

I probably could have talked her into any antibiotic I wanted that day.  She clearly had no other options for treatment and was quick to diagnose ear infection with no other test other than a quick look into the ear.  I'm still on my search for a good family doctor and I actually know of a recommended one I will try next.   However, since my studies into holistic wellness, I haven't needed to see one. :)

So here is what I've learned and what I've changed in my ear infection revelation.  (This is going to be a doozy of a post, is there a character limit on blogger? :) )

Ear infections happen in infants because their eustachian tubes lie more horizontal; they're not fully developed into the more vertical position as in adults.  This allows fluid to enter the ear and not be able to drain properly.  If left in the ear, the fluid can become infected causing pain and pressure.  This pain and pressure can become so great that eventually the eardrum will rupture thus allowing nature's way of taking over to relieve the fluid and pressure.  Ear infections become less frequent as kids age and are extremely rare in adults.  Ha!  I seem to have ALL the rare "gifts."

Ear infections can have various symptoms like pulling at the ear, pain, redness, fever, or no symptoms at all.  Redness doesn't really count in my opinion because if a child has been pulling at his ear or has been crying, of course his ear is going to be red inside and out.  An instrument known as an otoscope can be used to look inside the ear for evidence of infection (or at least fluid) and a tympanogram can be used to measure if there is fluid.  But, there is no definitive lab test to tell if the ear is in fact infected. To do this, one would have to puncture the membrane to test the fluid and well, I don't think many parents will offer up their child for that every time his/her ear hurts.  So, it's often a doctor's guess.  Statistics show that 70% of infections are viral and only 30% are bacterial.  Here, let's remember that antibiotics are useless against viral infections.  They're designed to kill bacteria, good and bad (you need good bacteria to aid in healthy digestion) and do nothing to rid the fluid from the ear.  Yet, since the roll-out of antibiotics in 1940, they have still been largely used to treat ear infections.  Consider the following:

~Studies show 80-90% of all ear infections will heal on their own without medical treatment. (that includes info from the AAP and AAFP.)
~Studies show antibiotics can actually make most ear and respiratory infections worse.
~Studies show antibiotics don't make kids feel any better in the first 24 hours compared with observation. (Because of growing antibiotic resistance, the AAP guidelines now push observation and pain relief over antibiotics for the first 48-72 hours.)
~The more antibiotics a child has had, the more likely they are to become resistant.
~Repeated use of antibiotics can lead to sensitivities and allergies.
~The sooner you take an antibiotic for an ear infection, the longer the infection will last and the more recurrences you will have.
~Studies show children who aren't given antibiotics recover faster.
~There have been no significant differences and complications found from the following treatments, 1. Antibiotics 2. Myringotomy 3. Antibiotics & Myringotomy 4. Do nothing

The antibiotic reliance is twofold.  First, doctors are predominately taught to prescribe drugs.  Drugs treat symptoms.  Second, society has come to rely on antibiotics for everything it seems, calling it a wonder drug.  Antibiotics do save lives and I for one want them available and effective if my children encounter a deadly disease.  However, some parents often ASK for an antibiotic even if a doctor doesn't prescribe one.  Often, if the doctor doesn't write a prescription, he is often seen as a bad doctor who didn't help the patient.  So now, we have doctors diagnosing ear infections to justify giving you the prescription he believes you want to keep your business.  We are a huge part of the problem!

The problem being that with this overuse of antibiotics we have created antibiotic-resistant bacteria.  The bacteria learn to fight it off and become immune, so higher powered antibiotics are needed for the next round and the cycle continues until antibiotics are no longer effective.  If we continue to use antibiotics indiscriminately, in the future, we won't have any effective antibiotics left to fight the more violent and deadly infections that are coming.  And, there are very few new antibiotics in the making.  This resistance has become of such epic proportions that now SOME doctors are beginning to axe antibiotics from treating the lesser known evils like ear infections.  Instead, since the drugs no longer work, the next taught procedure to prescribe is myringotomy-tubes in the ears.  Seems simple, but not quite.  It doesn't always work and 64% have complications.  There can be scarring of the eardrum leading to hearing and learning problems and the effects from anesthesia can be extremely risky in children.  Several also debate that the risks outweigh the benefits of surgery.  In my experience, not many doctors offer any other solutions other than antibiotics or surgery.  But, I've uncovered a few gems in the field.  I've come to believe there's always another option if you dig deep enough.

In my studies of holistic wellness, I've come across a couple of recommended books on ear infections.  One is called Natural Alternatives to Antibiotics by John McKenna.  This book is really quite technical, lots of big fancy words :)  One of the most useful subjects in it for me was actually on how you can compensate for and repair damage done from antibiotics and also how to make them more effective if you are taking them.   It was also quite informative on how you can use your diet to fight infection and of course lengthy information on the misuse of antibiotics to treat ear infections, much of what I summarized above.  The other is No More Amoxicillin.  Sound familiar?  That's because it's written by Dr. Mary Ann Block, author of No More ADHD. :)  I wish this lady was my doctor because she has quite a success story in her treatments.  It's a great book on how we got to where we are with antibiotic resistant bacteria and the misuse of antibiotics to treat ear infections, again summarized above.  It's also put into more simple terms and is an easy, but powerful read.  Short and sweet!  The best part about this book are the preventative measures we can take and the treatment she recommends known as The Block System.

Some preventatives from her book:
~keep infants head elevated while feeding (keeps fluid from washing back into ear)
~more ear infections occur in daycare situations (although not everybody can help it)
~more bottle-fed babies have ear infections; breastfeeding helps to prevent them
~secondhand smoke (even if on hair or clothes) encourages ear infections
~pacifiers if used for 12+months cause more infections, best to wean before 6 months

Her treatment plan is encouraging because it allows the parent to do something when the pain starts. You don't have to just wait it out-which is why most parents reach for the antibiotics-it's the act of doing something.

Block System Summary:
1. Develop a healthy immune system through diet and supportive herbs, and allow the body to fight, step in only when necessary.
2.  Understand the structure of the ear, get an otoscope and learn to use it.
3.  Treat allergies.  HUGE in the treatment of ear infections!  Dairy is a big cause of frequent ear infections as it promotes mucous production.  I always cut milk, especially, when I notice the first sign of sickness.  Also, did you know the food we crave could be the very thing that is making us sick?  Other irritants can be wheat, corn, dust, mold, grass, smoke, perfume or fragrances.
4.  Support gastrointestinal health-yeast overgrowth is very common and supplementation with good bacteria such as Lactobacillus acidophilus and bifidus can make a big difference.
5.  Good nutrition!  Especially organically grown foods.
6.  Osteopathic Manipulative Treament (OMT)  Huh?! :)  It's easier than it sounds.  I call it "massage."
This is a key exercise anyone can do on both infants and adults to help get the fluid out of the ears.  It involves releasing the lymphatic ducts around the collarbone, effleurage of the head and neck through using your thumbs to guide the fluid from the head and push it away toward the heart, thoracic pump, and effleurage of the arms and legs.  Sounds strange at first, but her book explains it well and includes illustrations of the process.  I tried this on my kids last week when they were getting congested;  they were good sports and I seemed to notice an improvement in how they felt.

FYI, I saw a used version of her book on Amazon for A PENNY!  At that price, what do you have to lose?!  It is an option that many chose and found great success; a second opinion to antibiotics that don't usually work and a lot cheaper and less risky of a solution to surgery!

Although, I'm still feeling out her OMT treatment and learning to do it, I'm a big believer in the power of a healthy immune system and a whole foods diet.  That alone can cure many illnesses or at least set you up to fight when an illness strikes!  Your body can't learn to fight if you are allowing antibiotics to do it for you.  In my family, I prepare my kids by providing them with healthy fresh food.  They are extremely limited on sugar (occasional treats) and artificial foods.  I make sure they get plenty of sleep and exercise/outdoor play.  I also use supplements to build their immune system and provide what is lacking in their food supply. When congestion occurs and a chance of ear infection is high, I also use an oil called Willow/Garlic Ear oil to support the health of their ears.  Garlic, chamomile, calendula, among other herbs are natural anti-inflammatories and some are also anti-bacterial helping to relieve the swelling common in infections.  When the swelling/pain is relieved, the fluid can drain and the healing quicken.  I also agree that allergies play a big part in many of our illnesses and allergies continue to grow.  With ear infections and other illnesses, it's important to treat the root cause and not the symptoms.  Only then, will healing win.

If you're local (Franklin, TN) Vintage Remedies is currently doing a "Get Healthy!" series and October 26 is about ear infections!  Come downtown and hear what founder, Jessie Hawkins, has to say on this topic.  You can also subscribe to the podcast and hear this along with other great topics on getting and staying healthy!

Also, here is a YouTube video of Dr. Block discussing her treatment for ear infections.

ADHD, Is it or isn't it!

    
     I just finished reading the book No More ADHD by Dr. Mary Ann Block.  It is written by a mother who decided to go to med school to become a doctor herself after her daughter became seriously ill from a wrong diagnosis and inappropriate drugs prescribed by doctors.  What we won't do for our kids, right?! In this book, she questions the very existence of the ADHD diagnosis and gives a behind the scenes look into the medical profession explaining how ADHD can be the result of health and learning problems and how it can be treated without drugs.
     As a teacher myself, I was interested in learning more about this topic.  This disorder often gives teachers a bad name because so much of it can be traced back to some teacher telling some parent his/her child might need medication to solve unfortunate classroom behaviors.  However, I am proud to say I have never encountered such an incident in my schools.  And if you are a parent, don't let any teacher tell you your kid needs drugs-that's completely ridiculous not to mention unlawful.
     The beginning of the book unveils how much the pharmaceutical industry plays a role in medicine.  The pharmaceutical industry is a top contributor for underwriting studies and providing funds to medical students and their research.  If you think a finding is unbiased, all it takes is a look to see where the money is coming from.

    
     One of the problems with ADHD is that the diagnosis is not consistent from one person to another and it seems to be pretty subjective.  There is no one formal test for diagnosis, but more than enough people willing to diagnose (doctors, psychiatrists, teachers, etc).  Yet, the CDC estimates that 1 in every 13 children have ADHD.  Sadly, the same kid can be seen as a kid acting like a kid to one person, but to another that kid must have ADHD because he is hyper and can't focus.  Personally, I think there is a little too much focus on trying to make kids into programmable agreeable robots.
     The book does its fair share of slamming teachers for the epidemic.  Here's my stance on that.  I have never seen a teacher in my schools convince a parent the kid needs drugs.  Yet, I read all these stories of just that going on and I don't deny those stories.  It must be happening and as a teacher, I apologize.  Parents: it is against the law and you have every right to take action.  There are good teachers and bad teachers.  A good teacher knows that each child is different and thus learns in a different way.  Some need to see, some touch, some fidget, doodle, and some just plain need a break every now and then.  Some kids need to be taught how to learn.   Maybe the inattentiveness and hyperactivity isn't because the child has a disorder, but because the teacher isn't challenging that child's mind enough!  Just saying.

     Here's the scary thing, more than 1 in 30 students have a prescription for an ADHD drug such as Ritalin even though studies do not show improvement in academic achievement.  The US consumes 90% it.  Ritalin and others are comparable to opium, cocaine, and heroin and can lead to the same side effects such as paranoia and psychosis.  Two shocking statistics she gives: the FDA reports that less than 1% of doctors read the labels and know the side-effects of the drugs they're prescribing.  And, from 1992-1996, Ritalin use tripled AND overall drug use among teens rose 105% with cocaine use up 166%.  The drugs used to treat ADHD became addictive, easy to obtain and sell on the streets. They were never meant to be taken over long-term and the long-term effects are unknown.   In her book, she reveals that many of the school violence incidents such as Columbine were done by a teen who had a prescription for one of the ADHD drugs.  Coincidence or not?  As a teacher, I think I would much rather deal with an inattentive student than a drugged one.
     Dr. Block devotes much of her book to alternative solutions for ADHD symptoms.  Personally, I believe there is a time and place for medicine, but I also see her point and agree that less invasive solutions should be explored first.  Consider this.  Many of the symptoms of ADHD are also the same symptoms found in issues with diet, allergies, and environmental factors.  Iron deficiency, magnesium deficiency, low blood sugar, thyroid, pesticides, heavy metals, food allergies, smoking, pollutants, fragrances, and nutritional deficiencies are just some of the factors that can be misdiagnosed as ADHD.  Common foods known to hinder concentration include hydrogenated oils, artificial colors/flavors, MSG, preservatives and refined flours and sugars.  A good supplement for increasing concentration is fish oil, worth looking into at least.  Nonetheless, it's a lot more involved and it's important to find a doctor who is willing to explore, test, and research all possibilities.  If you're in and out within 5 minutes toting a piece of paper with chicken scratch on it, you know you haven't found one yet.
   Well, I have written enough and I need to pick up my kids from a heavenly thing called preschool.  What can I say, it gives me a break.  This whole subject of ADHD is challenging and largely misunderstood.  I sympathize with the kids who carry this label because many, but not all don't deserve the tag.  It has challenged me as a teacher to become more aware of how I teach each student. I recommend this book in your search for understanding especially if you're interested in the subject; it's short and informative and will give you something to think about.  It's also got a handy little diagram on how to deal with chronic ear infections, but that's a whole other not so unrelated issue for another day.
  

Frankincense

     This is certainly a random topic.  I recently had to complete a paper on oils of the Bible for my course at Vintage Remedies.  I chose Frankincense and I'm posting the contents of my paper because I think you might find some of it interesting.  I mean, how many times have you heard about the three Wise Men carrying Frankincense and thought, "What the heck is Frankincense and why is it a gift?"

     Frankincense appears 21 times in 21 verses in the Bible (ESV) beginning in Exodus and ending in Revelation.  Most people skim over the word noting it as a fragrance or gift and move on.  But, if it’s in the Bible and it’s listed not just once, but 21 times, then there must be something more than just a fragrance … and there is.

     The word frankincense is taken from the French word for “true incense.”  In Hebrew, the word refers to  “whiteness” and it symbolizes divinity. This resin is in fact white and it comes from the Boswellia tree, which resembles a Bonsai with a small and knotted appearance.  These trees originated in Africa and the Middle East and are native to the Red Sea region.  They are considered unusual for their ability to grow in unforgiving environments, sometimes growing directly out of solid rock.

     In ancient days and throughout the Middle-Ages, it was used by the Christian church as a holy anointing oil.  It was a healing oil more precious than gold, extremely valuable.  Thus, it was not commonly used except by the rich.  To symbolize and accompany prayer, it was often used as incense.  In Exodus 30:34, God told Moses to make an incense with it and proclaimed it holy for the Lord.  He also instructed that it NOT be used for yourselves or as a personal perfume, for it was holy and for the Lord.  In Leviticus 2:1-2, frankincense was mixed with fine flour for the priests to burn as a memorial on the altar, a food offering with a pleasing aroma to the Lord.  Not every offering contained the oil, however.  In Leviticus 5:11 and Numbers 5:15, God gave clear instructions to leave out the oil when making a grain offering of jealousy or a sin offering.  In Isaiah 43:23, God gives us clues that frankincense is tiresome to retrieve and in Isaiah 60:6 and Jeremiah 6:20, he tells us where it is found; in the kingdom of Sheba (Arabia).  Perhaps, the most noted verse of frankincense is Matthew 2:11 where it is brought as a treasured gift by the Magi or Wise Men at the birth of Jesus.  Some theologians make note here that the oil was commonly used for burial purposes especially in ancient Egypt, offering a clue into the purpose of His birth.

          Thus far, we know frankincense was considered holy, a symbol of the divine Lord often used in offerings and burned in temples for its sweet and calming aroma.  In order to understand the real significance of frankincense, we must dig a little deeper starting with how it is harvested.  The trees do not start producing this resin until they are 8-10 years old and the trees are frequently home to venomous snakes, making collection a dangerous task.  When the trees are ready, collectors incise the tree trunks forming wounds that bleed the white resin.  The resin dries for about three months in the hot desert sun and forms hardened masses called “tears.”  The tears are then collected and sold in markets.  Remember also that these trees have an unusual ability to grow in environments so unforgiving.  Do you see what I see yet?

     The sweet smelling resin comes as the result of the trees’ woundedness.  This sweet aroma produces a calming influence and aids in meditation and prayer and thus worship, making our breaths deeper, longer, and stronger.  Like this pleasing aroma, our worship is to be pleasing to God.  When we can worship in the midst of sorrow and pain, then it’s a sweet smelling offering to our Lord.  Most people think of worship as celebration with jumping and shouting, but tears, like frankincense resin, flowing out of our broken hearts and hurts are also especially pleasing in worship-a sweet smelling sacrifice just as in ancient days.

     Even today, there are still modern day beneficial properties of frankincense.  Its primary effects are anti septic, disinfectant, astringent, sedative, tonic, and anti-inflammatory.  It is frequently used in aromatherapy to soothe and calm the mind, relieving anxiety and depression.  The respiratory properties of frankincense help to clean the lungs and relieve shortness of breath, asthma, bronchitis, coughs, and colds.  It helps rejuvenate aging skin and is effective with sores, wounds, scars, and even arthritis.  It is non-toxic and non-irritant and can be used by most people.

    
     One drawback, a recent study in 2006 indicated a declining in the tree.  Tapping or harvesting is typically done 2-3 times a year.  Heavily tapped trees have been found to produce seeds that germinate at only 16% compared to seeds that germinate at more than 80% from untapped trees.  To make matters worse, humans are clearing these trees for farmland and allowing goats to feed on sapling leaves depleting chances for regeneration.  As stewards of this Earth, it is important that we make conscious choices that are ecologically ethical.  Many valuable resources are being depleted at alarming rates due to over-exploitation .  It is our duty to keep sustainability in mind when searching to buy items like essential oils and only buy from reputable sources.  It's also important to stay informed about what is happening in the world of plants.  One website Cropwatch is dedicated to posting updated information about threatened species and helping us make sure that we don’t wipe out such a sacred part of history like frankincense.       

The Vintage Remedies Guide to Real Food

     As many of you already know, I am a student at Vintage Remedies School of Natural Health.  The founder, Jessie Hawkins, has written several amazing books and her most recent one is the subject of this post.  I was excited as usual to read one of her new creations and willingly agreed to write my thoughts and opinions of her latest book here on my blog.  And no, I'm not getting paid to do this :) I actually purchased the book before I knew she was going to give me a copy for free to review!
    If you haven't noticed yet, there is an awakening going on about our food system.  Many people are starting to ask questions about what exactly is in our food, how does it affect us and our unborn children, and does it really need to be there.  Eye-opening documentaries like Food Inc. and King Corn are challenging our way of life, exposing some dirty secrets, and calling for a rise against the "machine." With sky-rocketing rates of obesity, heart disease, cancer, ADHD, asthma, and autism, don't you wonder even slightly that it might have something to do with what we are putting into our mouths?  It's time we stop adulterating our food to fast, easy, and cheap and start considering it as the nourishing and communal part of life it was meant to be.  How?  Well, this book is a good place to get you started.
     The Vintage Remedies Guide to Real Food is broken down into five easy to read, easy to understand  and easy to apply sections.  In Section One, the author covers the history of food and how it got to where it is today.  She gives a brief discussion about nutrition, vitamins, and minerals and clarifies misinformation about carbs, fats, and proteins.  I especially found Chapters 4 and 5 on how the food industry has targeted our children a must read for parents.  Our kids are much more susceptible to the harmful effects of the junk added to our foods and they are really paying the price for our poor decisions.
     Section Two begins teaching readers how to make a change.  In it, Hawkins explains how to recognize real foods.  Six questions are explored and suggested to help you make decisions in the grocery about which foods are healthy and which are not.  She gives tips on reading nutritional labels and whether or not you should believe the health claims boldly printed on the packaging.  Are you confused about milk and meat, or oils and sweeteners?  Chapter 8 covers those and other frequently confused foods.
   How to eat is the topic for Section Three.  Completely changing the way you eat is not easy and often daunting.  The author, again, gives tips on how to make a smooth and easy transition for you, your kids, and your wallet.  It is not an overnight change, but her steps are very do-able and will set you up for success.  I loved Chapter 10.  It's all about how to get the kids to eat real foods and be excited about it.  Ms. Hawkins is a mother and she knows how hard it can be to get kids to like healthy choices.  She even gives recipes for healthier versions of kid favorites like gluten free chicken nuggets.  The last chapter in this section covers how to eat healthy on a budget.  Walk into the organic section with a budget in mind and most everyone will immediately walk out.  But, with her advice, she claims many people actually discover their grocery budget with real foods is lower than with conventional foods.  It's all about rethinking priorities.  Hawkins makes a good point when she says, (and I'm paraphrasing) "Buying cheap foods may seem like an answer to our bad economy...but this type of living is like living on a credit card...the deal is great now, but the real cost is coming-and will be much more than we bargained for."
    A major chunk of the book is Section Four: Let Your Food be Your Medicine.  Here, the author covers over 150 foods in alphabetical order from agar agar to zucchini.  She tells of the benefits, how each food can improve our health, and even lists a recipe for how to incorporate the food into our diets.  It is a great section to have on hand for referencing.  Recipes like Arugula and Chevre Penne, Cashew Pesto Dip, Hazelnut Chocolate Truffles, and even how to make your own vanilla extract offer a variety for different tastes.  I can't wait to see which ones my family loves the most!
     The final section is all about resources.  The author tells of common food additives, where they're found and how they affect our health.  She covers sweetening options and which ones are better.  Because it is in alphabetical order, it's easy to flip through and look up something questionable like "EDTA" spotted on your condiment bottle.  Finally, she also offers advice on consuming naturally leavened bread and even how to make it.
     Well, if I haven't convinced you to read this book by now, then I never will!  Personally, I most enjoy it because it's like having several books in one.  Every family needs to have tools to help take control and better care of themselves, this is a great one for that.  If you're ready to learn and make a change, you can order your copy from her site or on Amazon.  If you like what Ms. Hawkins has to say and want to learn even more, you can visit Vintage Remedies online to purchase other books or enroll in one of her courses.  Cheers to a healthier you!
 

Balance: Running and Yoga

     I am a big fan of fitness.  I try to work out about six days a week with one rest day...maybe two! I alternate between doing cardio days and strength training days, an important balance in any exercise routine.  My gym has an amazing class called Fit Camp (bootcamp based) which I have been doing for a few months now.  If you have access to this type of class, you should definitely go and give yourself a challenge; it will kick your butt, but you will love it!  But too much of a good thing is too much of a good thing.  Variety in your exercise routine is essential for maximum benefits, so I'm moving on.
     Lately, I've been really into doing things I've never done before.  In this case, I am now training for my first 10K (6.2 miles for the mathematically challenged).  I am mostly following this training plan.  I actually had to jump in on week 4 because I want to do the Freedom Run on July 3 in my hometown.  I have continuously ran the longest in my life (4.25 miles in 42 minutes) and tomorrow I will be running 4.75 miles.  So far, I'm still alive-even in this awful humidity in the South!

    
     I also decided to get back into practicing yoga on my "rest" days and I truly believe this has kept me going and surviving! It turns out that yoga and running are a good marriage of strength and flexibility!  Yoga means "yoke" to unite the mind, body, and spirit. It has been around for 3,000 years and is an ancient form of healing.  It truly is about breath control, linking your breath with your body movements and quieting your mind.  This practice reduces anxiety and stress, improves mental clarity, and helps you sleep better.  Who doesn't need that?!  It helps build flexibility, strength, concentration, and stamina.  Can you see the ties to running yet?
     Running, on the other hand, is typically an injury-inducing activity.  The repetitiveness of your feet pounding the surface can cause compression in the joints of knees, ankles, hips, and the lower back as well as imbalances between major muscles.  With some minor pain already in my knees prior to running, I knew I had to do something to balance the stress.
     The poses in yoga help lengthen the muscles while restoring blood, oxygen, and fuel.   Balance, symmetry, and alignment, which can be compromised in running can be brought back into the body through yoga.  These benefits help prevent injuries, speed recovery, and even improve speed for runners.  Personally, I have noticed less pain in my knees and better control of my breathing while running just by practicing yoga three times a week.  I am able to stay out of my thoughts (of wanting to quit) and have managed to skip any soreness typical in starting a new exercise routine.  And speed?  Well, we'll work on that one later.  If you're a runner, you should give yoga a try and see how it benefits your training!  And if you're not a runner, you should give yoga a try anyway!  It really is a great form of exercise and a wonderful proactive approach to your health!

    
     Wherever you are in leading an active lifestyle, I encourage you to do more!  If you can't even walk a mile, then start there and DO IT!  What do you have to lose?... besides pounds, high cholesterol, depression, and excess medications!  If you have been doing the same 30 minutes on the same elliptical for years, then it's time to get off and give your body some variety and a challenge!  You will see results much faster!  Get your office together and enter a 5K for a great cause!  Go hiking, swimming or whatever, just do something!  I've always liked the motto "more than before."  Get after it and you'll feel better and look better!

     Ok, I can't leave you without this, which I just found.  If you don't want to believe me and think you're too old, too sick, too out of shape, check this out...

     Yes, that's right, that is an 83-year-old woman in a mean peacock pose!  Read her story here and stop your lame excuses!

    

        

Swiss Chard

     I was at the farmers market Saturday and decided to pick up some swiss chard.  I've always admired the pretty colors of the shiny green leaves and brightly colored stems, but I've never actually tasted it...until now.  When I got home, I searched for a recipe to cook my new vegetable and this is what I found.

Swiss Chard with Raisins & Hazelnuts

3 Tbsp. raisins
1 pound swiss chard
2 Tbsp. olive oil
2 garlic cloves, minced
3 Tbsp. toasted hazelnuts, chopped
salt & pepper to taste

Place raisins in small pan with water to cover.  When water begins to boil, take pan off heat, let raisins sit for at least 5 minutes.

While raisins are soaking, cut each chard leaf away from stem & central rib.  Cut leaves into 1/4 inch crosswise strips.  Dice stems and central ribs.

In a large pot, heat olive oil over medium heat.  Add chard & garlic, saute, stirring frequently for 6-8 minutes or until chard is tender.  Drain raisins & toss them & hazelnuts into the chard.  Add salt & pepper & serve.

     We enjoyed this recipe very much and now we know what to do with the once foreign but attractive vegetable sitting on the stands at the market.  The next time you are at the market, choose something you have never eaten before, search for a recipe and be proud of yourself for stepping outside of your cooking box.  I'll leave you with some pretty substantial nutritional facts about swiss chard.

     Chard is a vegetable with shiny green leaves and stems ranging in color from white to yellow to red.  It is a descendant of the beet and has a slightly bitter and salty taste.  Cooking it fades the bitterness and adds a bit of sweetness.  It is very popular among Mediterranean cooks with the first varieties being traced back to Sicily.  It has a very impressive list of health promoting nutrients and is sometimes considered the valedictorian of vegetables.  In just one cup, you can find over 700% RDA of vitamin K, over 100% vitamin A, and 52% vitamin C!  It's also an excellent source of vitamin E, fiber, magnesium, manganese, potassium, and iron.  The phytonutrients in chard help to prevent digestive cancers and the beta carotene supports healthy eyes.  That is quite a list of accomplishments from just one leafy plant!  If you haven't already, give it a try!

Backyard Garden

I have been wanting a garden for some time now and I finally got it...for Mother's Day!  Ever since I attended a workshop on school gardens, I have been in love with Gardens of Babylon's Personal Farmer program.  Recently, Peter Anderson from Gardens of Babylon came out and installed two cedar beds, one 4x4 for perennials and one 4x8 for vegetables and such.  For my husband and I plus two kids, this is the perfect size to feed our family of 4!

A raised bed garden can really be made out of any material, but cedar is especially great because it acts as an insect repellant, there are no toxic chemicals like other treated wood and it is easy to work with.  I opted to go with a 1 plank high small bed and a 2 plank high large bed.  A one frame depth will accommodate about 90% of vegetables, but 2 frames are needed if you want to grow more root vegetables like carrots and potatoes.  I also chose 2 frames to keep out the rabbits as they seem to like our yard.

After the beds were installed, Gardens of Babylon helped us get a really good dirt.  You won't grow much of anything unless you have good dirt, it's really the backbone of everything.  Our dirt is about 50% compost and 50% sifted topsoil with worm castings and sand mixed in.  Did you know there are about 3 million bacterial counts in just 1 Tbsp. of soil?

We wanted to do the planting ourselves, but the Personal Farmer program will also plant and take complete care of your garden if you want them to!  Peter helped us select vegetables and taught us about intensive planting.  With intensive planting, you get a lot more return in a small space.  We configured our garden in a north/south direction to allow for optimal sun per plant, which by the way you need about 8 hours of sunlight for your garden.  In this placement, the tall plants go in the back (north end) and then slowly get smaller toward the front of the bed (south end).  So, we planted tomatoes, several kinds of peppers, zucchini, cucumbers, green onions, chives, and parsley in our large bed.  My small bed is our perennial herb garden with rosemary, sage, thyme, oregano, and basil.  Then, at the corners, we planted marigold and zinnia to attract beneficial insects; our built-in protection!  Also, close by we planted foxglove and coneflower, which also act as a protection for your garden against pests.

There are so many neat concepts you can design with a garden!  You can make a pizza garden, 3 sisters garden, take advantage of companion planting; the possibilities are endless.  My kids were so excited to dig in dirt and to help plant.  I can't wait to see their faces when we start getting some vegetables! What a great way to eat fresh and have fun all at the same time!

The Power of Community

I believe my mission in life is to help people.  In everyday life, it's helping students in schools own potential or helping individuals take control of their lives through wellness.  But, sometimes circumstances call for help beyond my comprehension.

I have called the Nashville area my home for more than 6 years.  It is beautiful, friendly, hospitable, and full of opportunity.  There is always something exciting to do here!  Just this past year, I found an infectious group of people in the community who gather at Rolling Hills Community Church.  I know that if I ever need anything, they will be there for me.  But, I also know that it's not just me, it's everyone else too.  So, when the recent catastrophic 500 year floods consumed Nashville and surrounding areas, I knew the power of community would be tested.

I never in a million years thought I would see anything like this in my own community.  A building just floating down I-24 like a steamboat on a river!  The tops of cars and roofs like islands from the air.  The heartbreaking stories told of a father who managed to save his son, but couldn't reach his daughter in time and both were swept away while the mother watched.  And an elderly couple who drowned waiting on their family to rescue them in their precious house where they raised 6 kids and were married for 59 years.  Every victim here has a story and the fortunate ones are living to tell it.

In the midst of all this, something magical happened; something outsiders didn't get to see on their televisions.  People of all walks of life came together as one family.  People started risking their own lives to save others, strangers,  trapped in the raging waters.  Boats were donated, housing was donated, food, water, clothes were all given to those who just lost their house minutes earlier.  Churches moved, organizations moved, businesses moved.  No time was wasted by this community and everyone now had a common goal-preservation.

Today, I took a hands-on approach with my church family in helping with the flood aftermath.  As we approached the flood area, I could smell the fragrance of contaminated water, mold, and who knows what else in the air.  We started the day carrying belongings to the curb for disposal.  One of the damaged items from the first house was a wreath with the words "United We Stand."  I will never forget the image of that wreath lying there in the pile of rubble and thinking to myself how telling those words were for this event in history.  The sweet couple were so humbled that we would even consider carrying their debris and the lady asked, "Where did you all come from?  Heaven?"  I said, "Nope, just around the corner."  And we all smiled and said our good-byes before moving on to the next house with more debris to carry to the curb.  After that, we helped salvage some photographs with a lady before coming to  our last house which clearly had the worst damage we'd seen all day.  There, we swept out the remaining drywall and insulation and bleached anything that looked salvageable.  I struck up a conversation with a disabled man outside and somehow we ended up talking about whiskey and moonshine, ha!  I met some great people today whom I would have never gotten to meet otherwise; people with all kinds of emotions-hurt, despair, anger and hope, comfort, and even a glimpse of joy every now and then.

I don't even begin to claim that I understand what the victims are going through, as it runs deep without words.  All I can do is help.  All you can do is help and they desperately need each and every one of you.  If you want to give your time, please visit Hands on Nashville for needs.  If you can give monetary, please text "REDCROSS" to 90999 to give $10 to Nashville flood relief.  There will also be a televised telethon with several country music artists this Thursday 7-10pm.

To close this post out, the word community comes from Latin words meaning "together" and "gift."  The people in this community are working together to restore what is lost.   The flood victims will tell you that you the helpers are a gift, but the volunteers will say the real gift is in helping and living life together in community.  Nashville is still beautiful, friendly, and full of opportunity.  Our Southern hospitality is real and yes, the South will rise again!  :)  

Broccoli with Toasted Garlic

     One thing I learned while on the Daniel Fast was several new ways to cook vegetables. Ellie Krieger has some great recipes and this is one I will use again and again.  This is especially good for those of you who want to incorporate more vegetables into your diet, but are bored and even unsure of how to jazz them up to make them more appealing.

Broccoli with Toasted Garlic

1 bunch broccoli (about 1 1/4 pounds)
1 Tbsp. water
2 Tbsp. olive oil
3 cloves garlic, thinly sliced
Salt and freshly ground black pepper to taste

Cut the broccoli into spears and put into a large microwave-safe bowl with the water.  Cover tightly and microwave on high for 4 minutes. (This can also be done by blanching or steaming the broccoli on the stove, which is what we chose to do).
While the broccoli is cooking, heat the oil in a large skillet over medium heat and add the garlic.  Cook the garlic, stirring frequently, until it is golden, about 3 minutes.  Be sure not to overcook the garlic or it will become bitter.  Using a slotted spoon, transfer the garlic to a small dish.
Remove the bowl of broccoli from the microwave, carefully uncover it, and drain it in a colander, shaking off excess water.  Transfer the broccoli to the skillet with the oil and cook over medium heat, stirring a few times, for 3 minutes.  Sprinkle with the toasted garlic, season with salt and pepper and enjoy!
Serves: 4

Cooking firm vegetables like broccoli briefly before sauteing or stir-frying them enhances their taste and texture.

Broccoli-- is an excellent source of vitamin C and folate as well as calcium, vitamins A and E and fiber.  A fresh cooked broccoli spear contains as much as 5 grams of fiber and more than half the RDA for folate and vitamins A and C.

Garlic-- comes close to being a wonder drug.  It has been used medicinally for over 5,000 years in almost every culture!  It is anti-bacterial, anti-fungal, anti-viral, and anti-inflammatory!  It can be used to assist in infections, high blood pressure, high cholesterol, colds and flu, and ear infections.  So, quit worrying about bad breath and include it into your meals as much as possible!