Dwell Well, The Pursuit of Wellness

Worm Composting

2011-06-02T15:26:00.000-07:00

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

2010-09-14T15:43:00.000-07:00

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!

2010-08-24T14:45:00.000-07:00

   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

2010-07-31T18:45:00.000-07:00

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

2010-07-08T06:24:00.000-07:00

   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

2010-06-18T19:06:00.000-07:00

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

2010-05-25T18:12:00.000-07:00

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

2010-05-10T19:20:00.000-07:00

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

2010-05-05T20:45:00.000-07:00

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

2010-04-25T16:17:00.000-07:00

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!

School Gardens

2010-04-22T19:20:00.000-07:00

Recently, I attended a School Gardens Workshop held by Manna-Food Security Partners and the Monroe Carell Jr. Children's Hospital. Food Security Partners of Nashville has a program called Growing Healthy Kids and its aim is to improve the health and well-being of school-aged children by improving their access to healthy and nutritious foods at school. One of these access methods is through school gardens, something I have become super excited about!

(school garden at Glencliff Elementary School)

School gardens have actually been around in the U.S. since the early 1900s. They serve as environmental education for students and teachers, promote making good food choices, provide hands-on experiential learning, stimulate social interaction, and encourage a love for exercise and nature! Studies have shown that children who participate in the garden eat more fruits and veggies, probably because they grew it and appreciate how the food is grown! These foods are essential for health and are a great preventative medicine, helping fight colds and improve school attendance. Because they are grown on site, the nutrients are even more readily available and the food tastes better; kids notice the difference!

Children consume an estimated 35-50% of their calories at school, therefore schools have a unique opportunity to become leaders in helping our kids develop healthy eating habits for life! In Tennessee, 1 in 3 youth are obese! (America's Second Harvest, 2007) 41% of all students are "at risk" for obesity or overweight! (2006 TN Coordinated School Health Annual Report) In 2007, only 18.3% of TN high school students ate the recommended amounts of fruits and vegetables! (Coordinated School Health, Childhood Obesity Fact Sheet) For many children in Tennessee, the only meals they eat are the ones they receive at school! It's time for schools to step it up in the fight for real food!

(rain barrel, water conservation)

School gardens are no easy task. They will require support from the community (YOU) for both funding and volunteer manual labor, especially in the summer when the kids leave! But, the benefits FAR outweigh the drawbacks. There are numerous studies that cite once a school garden was implemented, student morale went up, community support increased, attendance was higher due to improved health, and yes, even test scores went up! The process of a school garden can be directly tied to all subjects in school, giving teachers another learning tool to get kids excited about education. I myself am actually an art teacher currently staying at home with my kids. But, I am already planning a curriculum using school gardens in art for my future position! I can't wait to find my next school home and get this going!

(compost bin, fertilizer)

   One of the biggest supporters for school gardens in Nashville is Peter Anderson from Gardens of Babylon. He came to the workshop and taught us hands-on how to build a school garden. He has been an essential partner for both Glencliff Elementary and High Schools in Nashville, who both have amazing school gardens! He started with the importance of making a quality soil and then went on to cover sunlight, water, types of plants, compost, fertilizer, winter maintenance, pest control, etc. He definitely knows his stuff and Gardens of Babylon is a company that prides itself in eco-friendly and sustainable landscaping methods. If you want alternative, even edible landscaping or your own personal farmer and garden, I highly recommend you check them out. I was so impressed with Peter and his company, that I recently hired them to help me start a raised bed garden in my own backyard. I am so excited to do my own part and get my own kids excited about growing food and eating fresh!

The Daniel Fast

2010-04-10T19:41:00.000-07:00

   Recently, I was inspired by my friend Angie to do The Daniel Fast. I am pretty skeptical of detox programs because I think they are largely misunderstood. One must have a basic knowledge of free radicals and how to fight them with antioxidant rich whole foods and even supportive herbs to have a successful "detox." Anything that keeps you within a few feet of your toilet eating only lemon juice, olive oil, and maple syrup is anything but natural and not healthy for your body. So, when I read about the Daniel fast, I was relieved that it wasn't designed to be a detox and it actually included food!
   First, let me tell you why. Lately, I have come to crossroads with decisions in my life about job opportunities, volunteer work, money, passion, and the list goes on. For me, I believe that the only person with the answers is God. I have not been seeking Him like I should, thus God feels distant from me although I see Him working in other people all around me. So, I thought it's time to decrease me and expect more from Him. Fasting is denying ourselves and putting our spirit in control over our flesh. It is a focused time of prayer, listening, and meditation.
   The Daniel Fast is really open for interpretation because it is based on the Prophet Daniel's fasting experiences in Daniel 1 and 10: 2, 3 in the Bible and on common Jewish fasting principles. If you decide to do this, please read their website and helpful blog FIRST for advice for your personal health situation and alter as necessary. You are not limited in the amount of food, but rather the kinds of food you eat.

Allowed:
ALL vegetables quality oils legumes
ALL fruits whole grains tofu, soy
water to drink nuts & seeds vinegar, seasonings

Not Allowed:
animal products leavened bread
dairy products processed or refined food
sweeteners solid fats, fried food, drinks other than water

   It is similar to vegan, but with restrictions. As you can see, the foods allowed are perfectly healthy and should be a part of your daily eating habits anyway. So, there is no holding your nose and trying to force nastiness down your body like some programs I've seen people doing.
   Currently, I am on Day 7 of 21. The first day is rough. If you are accustomed to eating fatty, fried, processed, sugary foods and drinking lots of caffeine, you will go through withdrawals. Studies have shown that those types of foods actually cause cocaine-like addictions where your body craves them and so just like drugs, stopping leads to withdrawals. This is where your flesh is acting out with a craving and fasting gives you the opportunity to take control of it with your Spirit and WIN the battle! Fortunately, I eat pretty healthy with the occasional cheat day so my withdrawals consisted of a headache on Day 1 and part of Day 2. Confession: I have consumed chocolate every day of my life for as long as I can remember, really. I always have a dark chocolate bar in my pantry! I also drink coffee about every day, only 1 or 2 cups though, so I think it was the lack of caffeine that contributed to my headaches.
   BUT, Day 3 was a high! I felt so much cleaner and clearer inside and had more energy than I have had in a long time. It's funny, most people complain of being tired and for energy grab a soda, coffee, or candy, but that is soooo wrong. It is poor nutrition and deficiencies that lead to a lack of energy. We often overeat because we are eating the wrong foods and our body basically keeps eating in attempt to find those missing nutrients that it needs. Consuming these whole fruits, veggies, whole grains, etc. supplies you with missing nutrients and in return, your body starts rejoicing! And, a little weight loss doesn't hurt either!
   Overall, this has been uplifting and I am not even half way done. Yeah, it sucks seeing chocolate and coffee and not being able to have it, but my discipline is improving and that is essential in life. My goal now that I have the food thing under control is to really start focusing on the spiritual part of this fast. I hope that by the end my head and my heart are just as clear as the way my body feels now.

Farm Fun: Lucky Ladd Farms

2010-04-05T08:46:00.000-07:00

This Easter weekend, we took the family and kiddos out to Lucky Ladd Farms in Eagleville, about 30 minutes south of Nashville. Jason and Amy Ladd are the owners of this 60 acre farm, which began with one single pig. Now, it's basically Tennessee's largest petting farm. It's very kid-friendly and dedicated to interactive learning, especially with farm animals. We went for the egg hunt, but ended up staying for 3 hours to play and could have stayed longer!

After the egg hunt, we bought some feed and headed toward the animals. They have llamas, sheep, goats, horses, pot-belly-pigs, rabbits, chickens, cows, and even mini silky goats. The animals are very friendly despite the warnings they might bite :). By the way, the farm is USDA licensed and inspected to ensure the health of all the animals and you of course.

After the animals and a little ways back into the farm, is a disneyland of farm games and fun. First, we went on a 15 minute hay ride filled with I-spy painted animals. There is also an additional tractor train ride for the kids. They have horse swings, sandboxes, bouncer balls, diggers, pretend steer roping, tractors to climb, and pots and pans to play sweet sounding music. My favorite was the 100' monster slide and the 40' tube slide. Beware of line cutters, I had to pull out my teacher voice a few times on some precious little kids :) The other favorite was the corn box, like a sandbox only filled with corn! I wanted to get in so bad as it took me back to the days when I played in a silo with my friend on her hog farm. My kids LOVED every minute!

Lucky Ladd Farms is open every weekend April through May 1. Each weekend has a different theme: Magic, Celebrate Earth (free trees to the first 100), Baby Barnyard Birthday Bash (with free cupcakes), and a charity day in May with proceeds going to favorite charities. They cater to groups and birthday parties and they have a picnic area and pavilion with concessions for those who want to just sit and relax. They are also open in the fall again with pumpkins and corn mazes. So, head out and go see some spring babies on the farm and don't forget your sunscreen because you'll want to stay a while!

Where have I been?: Birthday bonanza

2010-03-31T17:19:00.000-07:00

Life has been a little hectic at my house lately, thus a blogging break. My kids recently had a birthday, so I have been busy preparing, baking, hosting, and cleaning for family and friends. I love putting my Martha Stewart game face on and getting creative for special occasions. I always try new recipes and rarely make the same dish twice unless it is REALLY good. Life is too short to be boring, you know? Well, here is one of my favorites from the party.

Lavender lemonade (Recipe from Taste of Home, April/May 2010)

Yield: 4 servings

2-1/2 c. water
1 c. sugar/or substitute
1 Tbsp. dried lavender flowers (organic)
2-1/2 c. cold water
1 c. lemon juice

In a large saucepan, bring water and sugar to a boil. Remove from heat; add lavender. Cover and let stand for 1 hour. Strain, discarding lavender. Stir in cold water and lemon juice. Serve over ice.

I have never made any food with flowers before, so I was instantly attracted to this recipe. It is really refreshing and aromatic. I doubled the recipe and found myself adding more water; it seemed strong for my taste. My husband loved it, so it made it into my file.

I have made a homemade cake every year for my kids. This year, it was Pablo from The Backyardigans. Because I hate adding food dye and all the artificial gunk into my food, I decided to try some different food coloring I found at Whole Foods. It is called India Tree and comes in a box of red, yellow, and blue. They aren't cheap, so use sparingly. These are natural decorating colors made with vegetable colorants. The blue is made from red cabbage, the red is from beet juice, and the yellow is from curcumin. They contain no corn syrup or synthetic dyes. They do have a different smell and will lend a slight taste if you use a lot-or at least my super sensitive taste buds could taste it in the plain icing. That is why Pablo didn't reach his true blue. I just couldn't bare to keep adding dyes and I didn't want the taste to interfere with my icing. I will say that when we ate the final cake, NO ONE could taste anything vegetable-y. They will not get you the bright intense colors, but they work for jewel tones and pastels. Hey, at least I got rid of some artificial crap and learned an alternative way to color my food.

It was another successful celebration and my kids had a blast. This last picture is of one of my kids going through the balloon tunnel we made. It's simple: tape balloons hanging from string underneath a table. The kids have a fun crawling and bumping into the balloons underneath and you still have use of your table on top!

Food for Your Face

2010-03-21T18:54:00.000-07:00

Normally, I write about foods to nourish your body from the inside. But today, it's about the outside. I love making my own products both for cleaning and for beauty. You would be surprised at what beauty products you can make from supplies hiding in your cabinets. This recipe combines two of my favorites: chocolate and coffee! Coffee contains naturally occurring acids that help slough off dead skin cells and cocoa powder helps to soften and condition the skin. Caffeine is frequently added to major cosmetic brands to rejuvenate the skin. There is also much research being done on coffee, its antioxidant properties, and its ability to lower the risk of cancer. This mask will wake up a dull complexion and help you feel enlivened. It smells just like a coffee shop and makes a fun activity for a girls night.

Mocha Facial Mask

   Mix equal parts finely ground espresso and unsweetened cocoa powder until smooth (2 Tbsp. of each for 1 application will do with a little extra leftover). This by itself can be put into a cute jar with a ribbon or cellophane bag in a coffee cup with mixing directions to use as a small gift.

   Next, mix with about 3 Tbsp. of milk to make a smooth paste. Add the milk slowly, and you will notice when it forms a good consistency. You can also use almond milk or coconut milk if you want to go dairy-free.

   Spread over your face and neck, avoiding the eyes and mouth.

   Let it sit for 15 minutes while you pick up a good book and then rinse well with warm water.

Adapted from a recipe by Janice Cox.

Veggin' with the Delvins

2010-03-17T11:45:00.000-07:00

   I had such a great time at the TOGA conference, I just have to write about another workshop I attended while there. Hank and Cindy Delvin, a neat couple and owners of Delvin Farms presented on vegetable production. They are a certified organic farm in College Grove, TN and have been growing since 1972.

   Hank paid for his college by growing vegetables and selling them in the summers. He was originally told to "put N-P-K (nitrogen, phosphorus, potassium) fertilizer on and if it moves in the field, kill it." This was the way he ran his farm...until one day after spraying an herbicide he noticed all the leaves on his treeline next to the farm turned white. After that, he ditched the chemicals and decided to become certified organic. He refers to it as growing within your ecosystem to produce naturally within nature.

   His process starts with getting a good soil, you feed the soil, it feeds the plants, the plants feed you. On his farm, you can find things growing 10 months out of the year. From his experience, he offered listeners helpful advice in growing their own produce. Common mistakes include over watering or over fertilizing. In weed control, be proactive rather than reactive and don't let the weeds go to seed. As far as pest control, if the soil is right the plant won't be stressed and pests won't be a problem. Stressed plants=bugs and disease. The average vegetables and plants need 1 inch of water per week. All helpful tips from Mr. Delvin for starting your own organic garden!

   This wouldn't be a proper post without mentioning one of their biggest success stories. Delvin Farms started a CSA (community supported agriculture) program 9 years ago. They had 25 customers their first week and now have grown to over 700 customers. They even had to rent an additional 40 acres in addition to their 86 acres to meet the demand of customers! They harvest the same day as delivery to guarantee the produce is only hours old before it reaches your hands. Now with over 10 drop-off locations, I'm sure there is one near you if you live near Franklin. They take great pride in this program, making each box an art piece specifically decorated to showcase the colors and textures of that week's harvest. They can make up 400 boxes in just 2 hours, now that's skill! They were voted Best CSA of 2009 by the Nashville Scene and are currently taking CSA applications on their website for this summer season! My family and I are doing a half-share...as soon as my husband forks over some cash!

For those of you needing a little more information on what a CSA offers:

-better tasting produce! It's organically or naturally grown without chemicals. Most store-bought veggies are picked green and ripen in transit to the store shelf, all the while losing nutrients and vitality. Did you know the average distance food travels from farm to plate is 1,500 miles...maybe more!

-a mutual trust and friendship with your farmer! The Delvins invite their CSA share holders to their farm once in the spring and again in the fall for a picnic and open house. You can see how and where your food grows!

-eating with the seasons! There is a reason those strawberries from Argentina taste like cardboard in the winter. :) You will have the chance to try vegetables you may have never eaten before. You will improve your cooking skills and find new recipes for cooking your weekly treasures!

-support for local farmers and better health for you!

There are several other great CSAs around Franklin, TN you can find or find a CSA near you, visit Local Harvest!

Recipe: Open-face chicken parmesan sandwich

2010-03-12T17:12:00.000-08:00

I had this for dinner and just had to share. I normally don't like traditional chicken parmesan, but this was very clean and refreshing! From So Easy, Ellie Krieger

1 loaf whole-grain Italian bread (about any artisan bread will do-remember no artificial junk)

2 c. marinara sauce (read the ingredients on the jar and stay few and natural)

4 5oz. cooked skinless boneless chicken breasts (look for local pastured chickens for the healthiest meat)

4 cups baby spinach leaves

1 cup shredded part-skim mozzarella cheese

1/4 cup grated Parmesan cheese

Preheat broiler. Slice bread in half lengthwise, then in half again crosswise so you have 4 pieces. Scoop out the soft inner portion and save for snaking. Place bread scooped side up on baking pan. Spoon 1/4 cup of sauce into each bread piece. Lay a piece of chicken on top and cover with 1 cup spinach leaves. Pour another 1/4 cup of sauce on top of spinach and sprinkle each sandwich with 1/4 cup mozzarella and 1 Tbsp. of Parmesan. Broil until the spinach is wilted and cheese is bubbly, about 4-5 minutes.

Makes 4 servings

This was so easy, quick, and very satisfying. It's a good source of calcium, protein, folate, vitamins C, A, E, K, and B complex, manganese, potassium, and magnesium. Spinach is also a great food for maintaining colon health. Enjoy!

Meeting Mr. Joel Salatin

2010-03-10T09:20:00.000-08:00

   This past weekend I attended the TOGA (Tennessee Organic Growers Association) conference. The keynote speaker was none other than Mr. Joel Salatin. I fell in love with his philosophy of farming watching Food Inc. and reading The Omnivore's Dilemma. I was expecting him to be clad in jeans and a jean shirt, something farmerish. To my surprise, he was wearing a coat and tie with dress pants. The only thing that made me sure it was him were the two chickens on his tie and dang it, I forgot my camera. He certainly entertained the crowd with his vocabulary dripping in adjectives describing the USDA (or in his words USDuh) and FDA and anyone else trying to control the food industry. This is a man who would be fun to have coffee with sometime.

   He began with telling us about his background and how he went from $100 a month grocery bill and a $50 car to now owning a $2 million dollar business. He began with pastured beef and chicken and has become known for his prized eggs and chickens. He makes about 20% of his sales on farm, 35% in restaurants, and 45% with a metropolitan buying house. Chefs love his eggs which can be likened to magic with their ability to hold together, last longer, and achieve 30% more elevation in cakes! His chickens are pretty famous too, not only in taste, but their ability to be de-boned for 6 hours straight and not cause the workers soreness in their hands like the industrial crap chickens do. I know if I lived closer to Polyface farms, I would certainly be first in line at his farm!

   He said, "There is a certain mystique in finding your farmer." He doesn't spend much in advertising and sometimes plays hard to get. He advises farmers to make the customer feel like they found you. I get that. This is a time in history where more and more people are interested in knowing where their food comes from and how it has been treated. For so long, we have been fed slogans, name brands, food in a box, secret scientific ingredients, fad diets, chemicals, drugs, pesticides, sick animals and no one seemed to question the process. Until now. There is a food revolution coming and real "change" is going to start happening if enough people get hacked off. You should have seen the crowd at this conference. They had way more people than expected and they weren't old beaten down farmers! There were so many young people full of energy, fresh out of high school even. These are the kind of people who can change a generation and blow up the industry because they have so much fire in their pants and are just crazy enough to do it. Whew! Now, back to farmers.

   Just because you don't live next to Joel, doesn't mean there isn't the best chicken and eggs down the road from you. As the warm season approaches, it's a great time to break supermarket habits and get out there and find farmers with pastured meat and eggs, produce, etc. Go visit a farm and see what you eat and how it's treated. Get to know the person who is feeding you! You certainly won't be able to get behind the tall, caged, guarded walls at Tyson...and for good reason I'm sure. We'd all be vegetarians. One thing I'm challenging myself to do this summer is to grow some of my own vegetables and fruits. I have a triangle of grass, but that isn't going to stop me. I'll probably kill a few unfortunate plants, but at least I'll learn just how hard it is to grow something organically and I'll be better at it next year for doing it! I'll take you along on that journey too so you can laugh at my black thumb.

   Joel eventually addressed his coat and chicken tie choice of wardrobe. He said farmers need to dress up and go toe to toe with the CEOs. He said you know real change has come when smart, confident, motivated young people choose on their own to go into farming and make a difference. He said, "When the government gets between my lips and my throat, THAT's an invasion of privacy." Yes, he is passionate and he is a visionary and he may be a tad bit crazy. But, weren't most influential people throughout history crazy and passionate for what they believed in?

   At the end of his talk, Joel reminded us that for every gathering like this one, there are 2 or more down the road who are slandering the food revolution, calling us crazy lunatics. He gave the example that Monsanto was withdrawing funds from any university who let Michael Pollan in to speak. Wow, you think they have something to hide? I'll end my novel of a post with my favorite quote of the day from Joel. "Transparency is the cornerstone of accountability." LOVE IT!

Natural vs. Organic Beef

2010-03-04T19:42:00.000-08:00

   You walk into the grocery and throw a package of organic beef in your cart and think you made the wisest choice, right? Wrong. Truth is, certified organic only has to do with what the animal is eating and it may very well be organic corn. Organic does not necessarily mean grass-fed and organically raised cattle may still be confined to feeding lots. Let's do a re-cap for those of you who haven't seen Food Inc. or read one of Michael Pollan's books (for all 3 of you, right?).

   Cows were designed to eat grass, not corn. When humans try to interfere with the ultimate design, everything gets jacked up to say the least.

Corn-fed cattle experience:

~acid indigestion-animals with acidosis suffer diarrhea, stop eating, pant, salivate, kick at their bellies, and eat dirt. Remember the last time you had food poisoning? Now, x10.

~liver abscesses-15-30% of cattle will have them

~bloating-in serious cases the animal will eventually die of asphyxiation

~dust pneumonia-there's no grass on a feedlot

~stress and depression

~standing knee-deep in manure on concrete-think of the health of the people who work in feedlots

   All this is managed by drugs and antibiotics, unless you buy organic of course, and then they just don't get the medicine to cope...Instead of antibiotics, a more sensible approach would be to feed the animals their natural diet of grass, but that would undermine the "system."

Grass-fed is not only better for the cow and the environment, it's better for you!

Grass-fed beef is:

~lower in fat and calories-switching will save you 17,733 calories a year and you'll lose about 6 lbs.! Waahoo!

~2-4x more Omega-3s-fight depression, ADD, heart attacks, and cancer. Only 40% of us consume an adequate amount.

~rich in CLA (conjugated linoleic acid)-one of our most potent defenses against cancer

~4x more vitamin E-an antioxidant that lowers risk of heart disease and cancer

~higher in calcium, magnesium, and potassium, and vitamin A

~sustainable-grazing animals do their own fertilizing and harvesting and require less fossil fuel

Another helpful tip for better health: think of meat as a side dish and use the size of your palm as a guide to portion.

Want an opportunity to see a pasture driven farm in operation?

Peaceful Pastures, a vendor at the Franklin Farmers Market, boasts the slogan Know Your Farmer, Know Your Food! I couldn't agree more! They welcome visitors to an up-close view of their farming practices including seeing cows, goats, sheep, chickens and if we go in April-BABIES!! Located in Hickman, TN an hour east of Nashville, they are open for tours Wednesdays and Fridays at 9:30am and 11:30am. It is $5 per person, under 3 free and the group has to be a minimum of $50 or 10 paying persons.

Contact me if you're interested in seeing where your meat should come from and I will set up a tour for us. I would love to see the babies, so please respond asap if interested as I'm sure that month will fill up fast! You may also suggest dates and times and I will try to pick the overall best for everyone.

For your local sources of grass-fed beef, go to Eat Wild.

ps: Look for the next blog post at the beginning of next week. Tomorrow, I am listening to Joel Salatin speak at the TOGA (Tennessee Organic Growers Association) conference! SO EXCITED!

Local Reveal: Bread Part 2

2010-03-02T18:38:00.000-08:00

Well, now that Sara Lee is at the bottom of your trash can along with other breads you found containing HFCS and foreign language, you need something to replace it! In a pinch, you can go to the bread aisle and find a few breads that do not begin with enriched, bleached, or white. The refrigerated section (usually organic) is also a better place to find bread in the grocery. But, beware some of the 'natural' claiming breads are guilty frauds, so be sure to read the ingredient list and not just the titles! If you are feeling like an overachiever, you can make your own bread by catching your own wild yeast with a mixture of flour and water like I talked about earlier. Google it. I've never done this, but it is on my to-do list and I will let you know how that one goes! Now, my favorite way to enjoy bread is by finding a local artisan who has mastered the skill and taste. This time, that artisan is David Tannen of Twin Forks Farm Artisan Breads!

We drove up to Whole Foods in Franklin today to pick up the loaves. As soon as we got home, my husband snapped some pictures and we sliced into the perfectly crusted loaves. Mmmmm, this bread is so dense and hearty. I dare you to eat just one slice, it is truly wholesome real food. Well, let me tell you more about David and his journey that I learned from his website.

David Tannen is living his dream making bread on his farm in Primm Springs, Tennessee, not far from Nashville. I found his story inspiring and full of hope. He left a lucrative sales career after uncovering and fulfilling a book that sat on his shelf for 15 years entitled Build Your Own Earth Oven. This man actually went out to his yard and built a beehive looking oven from materials on his farm guided by instructions in a book! He didn't stop there, he built another bigger oven that could bake about 175 loaves a day. Now, this oven is the kind of old world European oven, all wood fired. He bakes on Tuesdays and Fridays and you can pick up his 1.5 lb. breads for $4.99 at Whole Foods in Franklin or Green Hills on Wednesdays or Saturdays. You can pre-order on his website too. In the summer, I am sure he will be at the Franklin Farmers Market as well. He makes 4 kinds: Bohemian 3 seed- with sunflower, sesame, and flax seeds, Expedition- which has several other whole grains, Country- which is a mixture of wheat and rye flours, and Raisin- where he marinates the raisins for 3 hours in a fresh squeezed orange juice mixture. All of his breads have an 18-22 hour fermentation process which enables the wild yeast to break down the gluten, making it much easier to digest and can even be enjoyed by those who normally don't tolerate gluten! There are NO eggs, oil, milk, sugar, or artificial anything in his breads! Tennessee Crossroads produced a great video of his process. If you have an extra 6 minutes go here to check it out.

Breaking bread together with friends or family is a great way to share fellowship and sweet conversation. Local artisans put so much of their time and their heart into what they love for all of us to enjoy! Take advantage of these locals and support them knowing that you are reaping the benefits of nourishment for your body. So, what book has been sitting on your shelf for 15 years waiting to be uncovered?

Give us this day, our daily....bread?!

2010-02-28T18:24:00.000-08:00

With all the low-carb, no-carb fad diets, bread has certainly been put on the naughty list. But, the fact is carbohydrates are essential for optimal functioning of the central nervous system and of red blood cells. Our brains consume 18% of our energy, all of which must come from a carbohydrate. Carbohydrates are found in other foods besides bread, but somehow bread got the axe. I find it hard to believe that this bread or manna can really be that terrible for you when Jesus himself gave it the highest respect and used it to even symbolize Himself as the source of life! Somewhere, something went wrong and that is what this post is about. So, I'm bringing bread back..with the sexy!

What we call our modern day bread really isn't bread at all, it is a product of modern food science. Real bread should have basic ingredients: flour, salt, water, a little yeast, and maybe a sweetener and THAT'S IT! I'll pick on Sara Lee since Michael Pollan already threw them under the bus with their Soft & Smooth Whole Grain White Bread in his book In Defense of Food. If you pick up her bread in the grocery, you will see about 30-40 ingredients, many of which you can't pronounce (like azodicarbonamide). You will also see enriched, bleached, and *high fructose corn syrup*. Here are two rules for you: 1. If you can't pronounce the ingredients, you shouldn't eat it and 2. If it has high fructose corn syrup in it, you shouldn't eat it either. Their invention was little more than trying to mesh our love for refined fluffy white flour with the buzz word whole grain. Sara Lee is just one of many breads with this same story. Those of you with this exact bread in your pantry are thinking twice now, aren't you?

In the bread industry, shelf life is important, so by removing the wheat germ and bran along with healthy oils and enzymes, you can keep it from going rancid without refrigeration. Bleaching with such chemicals as chlorine dioxide also extends shelf life and gives it that nice snowy color, but it also kills all the natural vitamins and minerals. Around WWI, prospective military recruits were failing basic entrance exams due to lack of certain vitamins found in bread, so the U.S. made a law that the bread had to be 'enriched' back with these vitamins. Unfortunately, everything that was lost can't be put back. So, that is where the words enriched and bleached come in, words you should look for in products and avoid.

Real bread, the kind that Jesus spoke of, is naturally leavened. Leavening is leaving a mixture of organic whole wheat flour and purified water exposed to air for several hours or days. As it catches bacteria from the air and the yeast grows, carbon dioxide is produced and air bubbles form causing it to rise. The bacteria gives it the sour taste as in sourdough bread. A small portion of the dough is pinched off called a starter and can be used to start the next batch that will give it the same property as the first batch. A stater will catch as least 2 species of yeast, and no that little packet of Baker's yeast isn't one of them. Modern bread contains much more yeast than naturally leavened bread. Baker's yeast contains billions of yeast cells to ensure reliable and consistent results, much like the industrialized yeast strains. It takes about 30 billion yeast cells to make up just 1 gram of baker's yeast. Because the whole grain oils go rancid quickly, grain is ground and bread is made *daily*. Another interesting fact, a naturally leavened bread will not grow mold, it will just get hard. This real bread is the most healthy kind of bread, whole, natural, nourishing, and a much lower glycemic index for you carb conscious people. This is the bread that should be our daily bread.

Join me back the middle of this week for part 2 of bread. I found a local artisan bread maker who I am dying to sample some of his work!

Welcome!

2010-02-27T21:37:00.000-08:00

Welcome to my blog!

I created this blog to be my companion in my journey as a holistic wellness professional. I will be writing about my knowledge, passions, and discoveries of various topics wellness related including food, fitness, health, and green and sustainable living. Some of it may be old gym socks to you, but for others may be a breath of fresh air. I hope there will be a little bit of everything each of you can enjoy. I can't promise to have perfect grammar, as I certainly like my slang or drawl for my southern friends (sorry, English majors). Nor do I promise I won't stir up some emotions over controversial topics. You may not agree with everything you see, and that is o.k. It is the beauty of diversity that makes this world a better place and we can all learn from each other. Something we can all agree on is that we all want to be a better version of ourselves. I believe that has to start with wellness; wellness for your mind, body, and spirit. It is my passion to share this information with you to inspire you in your own pursuit of wellness. Now, grab a cup of coffee and let's begin!