Category Archives: Blog

33 Super Tasty Healthy Snacks

I am always searching for a perfect go to snack that will fill me up while stoking my body with healthy fuel.  Here is a list of 33 nutrient dense, tasty snacks I rely on to fuel me an my family.

Nut Butter Stuffed Dates

Nut Butter Stuffed Dates

  1. 4 dates stuffed with 1 tbs of nut butter (roughly 180 calories)
  2. Chili Lime Popcorn .
  3. Apple with 1 tbs of almond butter (180 calories)
  4. Frozen banana with 10 almonds (180 calories)
  5. ½ avocado topped with salt, pepper and spoonful of salsa (170 calories)
  6. 2 tbs of chia seeds with ¼ cup of almond milk and ½ cup of blueberries (196 calories)
  7. 1 cup of jicama spears with ¼ cup guacamole and 2 tbs of salsa (165 calories)
  8. 1 cup veggie juice with 4 slices of deli turkey (150 calories)
  9. 3 tbs of hummus spread on hearts of palm spears (180 calories)
  10. 1 100 calories whole wheat pita with 2 tbs of hummus (170)
  11. 1 cup of shelled edamame (200 calories)
  12. 6 dates stuffed with 3 tsps of Gorgonzola cheese and 1 almond each (210 calories)
  13. 2 large hard boiled eggs and ¾ cup of cherries (210 calories)
  14. 1 ounce of turkey jerky, 1/8 cup of slivered almonds and a pear (208 calories)
  15. 9 walnut halves and 1 cup of sliced plums (194 calories)
  16. 4 dried figs and two slices of prosciutto (210 calories)
  17. 1 apple and 1 piece of string cheese (160 calories)
Chocolate Almond Energy Blasts

Chocolate Almond Energy Blasts

18.  Chocolate Almond Energy Blasts
19.  Four fresh figs stuffed with 1 tbs of goat cheese and then drizzled with honey (206 calories)
20.  1 Trader Joes mini fiber cake spread with 1 tbs of nut butter (175 calories)
21.  3 oz of deli turkey spread with 2 tbs of  hummus and then rolled up
22.  One 6 inch whole wheat tortilla, spread with 2 tbs of Trader Joe’s Fat Free Black Bean dip with ¼               avocado,  then rolled up (190 calories)
23.  Trader Joe’s Fat Free Bean Dip spread on 2 oz of deli turkey and ¼ avocado (180 calories)
24.  Medium pear, 1 tbs of chopped walnuts, 1 tsp of honey (170 calories)
25.  Larabar (roughly 200 calories, depending on flavor)
26.  7 oz full fat Greek Plain Yogurt with handful of raspberries
27.  Medium banana with 1 tbs of peanut butter (190 calories)
28.  3 Rye crackers with 1 oz of goat cheese and 1/3 cup of blueberries
29.  1 serving of pita chips and 1 kiwi
30.  1/3 cup of part skim milk ricotta plus 11 chopped smokey almonds
31.  ¼ cup  of Love Grown Granola, ¼ cup of blueberries with ½ cup unsweetened almond milk (166 calories)
32.  2 hard boiled eggs with 2 tsps of sriracha  sauce (165 calories)
33.  1 cup whole strawberries dipped in 2 melted Lindt Excellence Chili Bar squares (141 calories)

Enjoy!!

Also checkout this weeks Cooking For One Series I am participating in.  Here is the line up of amazing bloggers with super yummy recipes.  I can’t wait to try all these recipes!

 

Day
Friends
Sunday, October 5th
Katie @ Whole Nourishment ~ Green Quinoa Bowl
Monday, October 6th
Kellie @ Food to Glow ~ Grilled Shiitake Kimcheese
Tuesday, October 7th
Isadora @ She Likes Food ~ Vegetable Lasagna Roll-ups
Wednesday, October 8th
Dearna @ to her core ~ Roasted Pumpkin and Peanut Soup
Thursday, October 9th
Lynsey @ lynseylovesfood ~ Roasted Root Vegetable Calzones
Sarah @ Highgate Hill Kitchen ~ Spicy-Roasted Chickpeas, Herbed Freekeh & Moroccan Carrot Salad
Friday, October 10th
Grace @ Earthy Feast ~ Marinated Mushroom Sandwich with Sautéed Greens + Avocado + Egg
Saturday, October 11th
Teri @ Nourished Roots ~ Curried Red Lentil and Roasted Delicata Squash Soup

 

Shared with Urban Naturale and Fat Tuesday.

An Incredible Surprise

 

Liebster Award.

Liebster Award.

This morning I woke up to a very nice surprise!  Katie at the super amazing Whole Nourishment blog nominated me for the Liebster Award.  I have gotten to know Katie in the blogging world because we share common ideas about how to nurture and feed ourselves and our loved ones.  I love checking out her blog for yummy inspiration for dinner or snacks!  (And I am super excited to collaborate with her next week on her Dinner for One series -more details on that later!)

The Liebster Award started in Germany as an opportunity for bloggers to recognize their favorite bloggers.  I love the idea of having new readers discover my blog while introducing my readers to other bloggers I admire so I was happy to be nominated.  This award has a few rules:

The Liebster Award rules ask that I do the following:
  1. Thank the blogger who nominated me and link to their blog + display the award badge.
  1. Answer 11 questions provided by the blogger who nominated me
  1. List 11 random facts about myself
  1. Nominate 11 bloggers (I tweaked this rule)
  2. Pose 11 questions to said nominees
  3. Go to each nominee’s blog and notify them of their nomination.

Here are the answers to Katie’s questions:

What is your favorite food movie?
My favorite food movie would have to be Like Water for Chocolate.  I loved the idea that the chef’s emotions could become infused into the food.
What can always be found in your fridge?
Some type of fermented food.  I always have either sauerkraut, kombucha or water kefir in my fridge- usually all three!
What are your non-negotiables when it comes to food?

I am struggling with this question because I am up for just about anything food wise.  I am a fairly adventuresome eater.  However, I eat VERY little fast food- especially from the major, international fast food companies.

Has blogging helped you learn anything new about yourself?

It has reminded me that I am a “wing it” sort of cook- not always a good trait when you are sharing recipes with other people!
Blogging is creative work. Some people argue creativity is artfully bringing together seemingly disparate ideas to make a dish while others say it’s about creating something new. What does creativity in the kitchen/on the blog mean to you?
One of my other jobs before I became a Wholistic Nutritionist was as a jeweler.  I loved being able to have an idea for a particular piece of jewelry and then turn it into something beautiful that someone could love.  I feel like cooking provides that same opportunity.  When you create something truly tasty for someone you love, it is an amazing feeling.
What is one thing most people don’t know about you?

I like it quiet.  When I am home by myself, I don’t have on any tv or radio.  I enjoy the silence!
What on your life bucket list are you determined to make happen?

Someday, I will go on an African Safari.  I am dying to giraffes in the wild!

What cookbook do you cook from the most?

Lately, I have been cooking a ton from the The Oh She Glows Cookbook: Over 100 Vegan Recipes to Glow from the Inside Out by Angela Liddon.  Everything I have made from this book has been a hit with my family- no small feat with two teenage boys!

What is your favorite go-to quick dinner?

I make this super yummy white bean and sausage soup with tomatoes and kale.  I love it because it is quick and tasty and I know the recipe by heart so I don’t have to think about it while I am at the store.
How do you like to start your mornings?
Breakfast!  Always breakfast!
What is your most nourishing daily habit?
I make it a point to move my body every day.  Sometimes that means early morning boot camp, sometimes it means yoga, sometimes a run or even just a walk around the neighborhood with my dog but a day rarely goes by that I do not do something.  It clears my head and makes me a happier person!
11 Random Facts about Me
  1. I went to school in Italy for one semester in college but can’t speak Italian.
  2. I never had a fresh (non-canned) pear until I lived in Italy.
  3. While living in Italy, I tried to cook pesto on the stove.  I didn’t know you just needed to stir it in warm pasta!
  4. I often roast cauliflower and eat the whole head by myself.
  5. Both of my parents are from New Orleans so I eat a lot of sea food.
  6. I cannot sing AT ALL!!
  7. I have completed 3 triathlons.
  8. Even though I haven’t lived in Texas for over 20 years, I still consider myself a Texan.
  9. Two years ago, my family went to Honduras to build a house for a family who needed a home.
  10. I have a completely irrational fear of sharks- at times even thinking they might be in the pool.
  11.  I am happiest when I am outside, in the sunshine, with my family.

Nominees

  1. Rama at Freshly Grown a fellow whole foodie and mama doing amazing things to spread the whole food word.
  2. Linda at Gluten Free Homemaker for her dedication to tasty, gluten free living.
  3. Deborah at Urban Naturale hosts two amazing whole food link ups each week that help expose everyone to other bloggers.
  4. Kimi at Rock My Vegan Socks.  A wholistic nutritionist and  vegan food guru.
  5. Kristy at She Eats because she posts such amazing food with beautiful photography and funny commentary.
  6. Krista at Fitlandia for her focus on a positive mental attitude in her blog posts.

Questions for Nominees

  1. What is your favorite food or fitness blog?
  2. What is your favorite cookbook?
  3. What is your typical breakfast?
  4. What has been the most popular post on your site?
  5. If you had $10 US to spend.  What would you buy?
  6. Where is your most favorite place you have ever visited?
  7. What is your most favorite dish to eat?
  8. What is the one piece of advice you would give your younger self?
  9. Do you have any pets?  Tell us about them.
  10. What is your drink of choice?
  11. What is one thing you always have in your fridge?

 

Roasted Tomato Soup

Roast tomato soup.

Roast tomato soup.

Sunday I received a very unexpected gift from my friend.  While sitting through my son’s baseball double header, my friend arrived baring a special treat only available around this time of year- fresh, just picked tomatoes!  Oh, I was so excited!  And even thought it was 90 degrees, I knew right away with the coming weather change in the Northwest, that Roasted Tomato Soup was on the menu in our house.

Tomatoes being washed.

Tomatoes being washed.

After washing the tomatoes, I got ready to slice them into rough chunks.  Once cut, I laid them out on two cooking trays, drizzled them with olive oil and sprinkled them with a dried Italian herb blend which included marjoram, thyme, rosemary, sage, oregano and basil.  (You could use whichever herbs you have on hand.)

Tomatoes waiting to be cut up for roasting.

Tomatoes waiting to be cut up for roasting.

I am going to warn you before you get to the recipe that this was a bit of a wing it attempt at soup.  I didn’t measure anything but just went with my gut- so I apologize! (But isn’t that part of the joy of cooking?  You get to be creative and  it brings you pleasure and nourishes your body!)

As you can see from the picture below, I also add a sliced onion and some garlic cloves to the roasting pan.  (These were so good right out of the oven that I had a hard time saving them for the soup!)  Be sure to scrape all the roasted bits of tomato seeds, garlic, onion and oil into the pot.  You don’t want to miss any of the roasted goodness!

Tomatoes after roasting in the oven.

Tomatoes after roasting in the oven.

I used bone broth for my liquid in this soup because I had some in my freezer.  You could use any type of broth- veggie or meat- that you have available.

I used an immersion blender to puree my soup but if you don’t have one a regular blender or food processor works great- just be sure not to over fill the appliance.

Soup ready to be eaten.

Soup ready to be eaten.

Roasted Tomato Soup

Ingredients

  • Roughly two lbs of tomatoes
  • Roughly 2 cups of broth (I used bone broth but veggie or chicken broth would also work.)
  • 1 onion
  • 7 cloves of garlic
  • Olive oil
  • Dried Italian herb blend
  • Salt and pepper
  • Fresh basil

Instructions

  1. Preheat oven to 400 degrees.
  2. Cut up onions, tomatoes and garlic.
  3. Place on roasting pan.
  4. Drizzle with olive oil
  5. Sprinkle with Italian herbs and salt and pepper.
  6. Place in the oven and roast for approximately 30 minutes .
  7. Remove from the oven when tomatoes are wilted and soft. (You can even let them brown a bit.)
  8. Place tomatoes, onions and garlic in a pot on the stove.
  9. Add broth.
  10. Let cook about 15 minutes to allow flavors to meld.
  11. Using an immersion blender, puree the tomatoes.
  12. Add salt and pepper to taste.
  13. Mix in a little finely chopped fresh basil.
  14. Serve and enjoy!
http://www.nourishedrootspdx.com/blog/roasted-tomato-soup/

This soup was so easy and I loved that it was made with a gift from a friend!  There is something so satisfying about using ingredients that are given to you in friendship!

Enjoy!

This post was added to She Eats and Gluten Free Homemaker.

Tiny Tip Tuesday: Sit Less, Stand More

Focus on Sitting less and standing more.

Focus on Sitting less and standing more.

Last week I attended a Continuing Education Class on reducing chronic inflammation in the body through nutrition.  The speaker was Dr. Michael Lara, a doctor who specializes in the treatment of mood, anxiety and memory disorders through an integrative approach to health. Dr. Lara combines traditional psychiatric approaches with innovative, evidence-based strategies that include nutrition and exercise prescriptions. 

He was a wealth of information about the causes of chronic inflammation in the body and the significant damage it can cause if left untreated.  Even with all the very clinical and evidence based information he provided in this class, I thought his most profound statement had to do with the language he uses with his patients.  He said that instead of talking to his patients about exercising more, he asks them to think about sitting less.  I love this idea because for many, the idea of exercise seems like a daunting task but most everyone can think about sitting less.  (He said even people who cannot physically stand can think about moving any part of their bodies they can.)  The trick is to avoid staying stationary for long periods of time.

Research is beginning to show that even people who have a regular exercise routine in their life but spend the rest of their days sitting, are more likely to suffer heart disease, diabetes, cancer and premature death. Moving around activates the large muscle groups in your legs and back helping burn calories and keep blood sugar in balance.  Scientists are now recommending you try to stand up and move around about every thirty minutes throughout the day.  Now when I am working on the computer, I frequently hear Dr. Lara’s voice telling me to stand up.  As the day wears on, I find myself doing a mental inventory of how many sedentary activities I have engaged in.  If it feels like I have sat for too long, I will head outside on a walk, go fold laundry or stand up while working on the computer or reading my texts.  It seems insignificant but it all adds up to less time spent on my butt!

Photo by Dermot O’Halloran on flickr under Creative Commons.

Shared with Urban Naturale.

 

Tiny Tip Tuesday: Buying Organic

 

The Dirty Dozen and Clean Fourteen

The Dirty Dozen and Clean Fourteen

People often lament to me the high cost of organic fruits and vegetables.  I definitely feel their pain.  I know my grocery bill has significantly increased since I began focusing on buying organic.  However, I do feel buying organic is important to decrease our exposure to harmful toxins for ourselves, the environment and the farmers growing our food.  But what if it is just not financially feasible for you to buy everything organic?  Are there some specific areas you should focus on?

When working with clients, I ask them to think about a few different areas when deciding to buy organic.  For products that you or your children consume on a daily basis, buying organic, if at all possible, is definitely advisable.  When my boys were little, they consumed volumes of milk on a daily basis so this was an product I tried to always buy organic (or at least hormone free).  Think carefully about your overall diet and switch those items that make a daily appearance to organic.

Also, items that are higher up on the food chain like meat are important to buy organic.  Livestock that is fed a conventional diet of corn and other grains have greater exposure to the toxic pesticides used on their food.  These pesticides are then concentrated in fat of the meat you eat.  Also, animals allowed to graze on their normal diet of grass have greater amounts of the natural healing omega-3s.  I recognize organic meat can be expensive so I have started making meat more of an accent in my meals instead of the main ingredient.  This approach saves me money and increases my consumption of healthy fruits and vegetables.

Finally, the Environmental Working Group (EWG) puts out a list of the Dirty Dozen and the Clean Fifteen every year.  The Dirty Dozen lists the fruits and vegetable which contained a number of different pesticide residues and showed high concentrations of pesticides relative to other produce items.  Relatively few pesticides were detected on the fruits and vegetables on the Clean Fifteen list, and tests found low total concentrations of pesticides.   If you are rationing your grocery store dollars, focusing on buying the fruits and vegetables from the Dirty Dozen list may be your best bet.  Checkout the info graphic at the beginning of the article for your complete list. (You might notice that my list is only a Clean Fourteen.  The EWG’s list contained sweet corn.  In the last year, GMO corn has begun appearing on our grocery shelves.   I would advise buying organic corn to ensure you are avoiding a GMO product.)

Beautiful graphic created by KCK Creative Market.

Roasted Curry Delicata Squash

Yummy roasted delicata squash.

Yummy roasted delicata squash.

The weather in Portland has taken a crazy turn today!  On Sunday, I spent eight hours dodging the sun on the side of a baseball field to stay cool in the 90 plus degree heat.  Today, the weather man predicted a high of 80 degrees but it is wildly windy!  It suddenly feels like fall- leaves are blowing down the street, flags are snapping in the breeze and the air feels crisp.

Even though I love the summer sunshine, I am still excited for the change of seasons.  One of the aspects of fall I love the most is diving into all the fresh fall produce.  Apples, pears and leafy greens are incredibly tasty but my most favorite fall veggie is squash.  I like all kinds of squash but the absolute best in my book is delicata.  It is a perfect size. It doesn’t need to be peeled and it is amazingly tasty!  I was ecstatic when it reappeared on the shelf at my local grocery store.

Sliced delicata squash.

Sliced delicata squash.

Delicata squash is VERY  easy to prepare.  Just slice it, scoop out the seeds, brush it with olive oil, sprinkle a little salt, stick it in the oven and about 40 minutes later, you have a delicious vegetable side.  It is easier to work with than most other squashes because you don’t have to peel it.  Once cooked, the peel is usually soft enough to eat.  (I did find, however, that this time one of my squashes seemed a little dry when I was slicing it and once I cooked it, the peel did not soften up enough to eat.  The other squash seemed more moist and the peel was really tasty once cooked.   For the record, I have cooked a lot of delicata squash and this is the first time I had trouble with the peel not being edible so if anyone has some suggestions, I am all ears!  Happily, the dryer squash still tasty good after I cut off the peel.)

Squash before going into the oven.

Squash before going into the oven. Be sure to scoop out all the seeds before roasting.

I chose curry as the spice for my squash because I was going to be adding it to a curried soup but delicata is so versatile you could use any spice that appeals to your tastes!  I have seen it with lime and chili, sugar and orange juice and cinnamon and ginger.  The possibilities are endless!  Don’t be afraid to use your imagination.

Squash after 40 minutes of roasting.

Squash after 40 minutes of roasting.

Finished squash.

Finished squash.

Roasted Curry Delicata Squash

Ingredients

  • 2 delicata squash
  • 2 tbs of olive oil
  • 1/2 tsp of curry powder (or more to taste)
  • couple of grinds of sea salt, (or more to taste)

Instructions

  1. Preheat oven to 400 degrees.
  2. Wash squash well to remove all dirt.
  3. Mix olive oil, curry powder and salt in a separate bowl.
  4. Slice squash in 1/4 inch thick slices.
  5. Place on a cookie sheet.
  6. Brush with olive oil mixture. Be sure to get sides of the squash rounds.
  7. Place in oven and cook for about 20 minutes.
  8. Remove from oven and flip over each squash piece.
  9. Place back in oven for 20 minutes (or until squash is brown on the edges and feels soft.)
  10. Enjoy!
http://www.nourishedrootspdx.com/blog/roasted-curry-delicata-squash/

5 Tips for A More Sustainable Life

  1. 4643772171_5005cce317Eat Seasonally:  Eating food that is currently in season for your part of the world helps to reduce pollution.  When you live in the Pacific Northwest and buy a nectarine in the middle of January, you can be sure it was not grown locally.  Food that travels a long way  requires more energy and has a greater impact on the environment before it reaches your plate.  Also, because it must travel so far, it is often picked when it is not ripe leading to a less than fresh taste.
  2. Ditch the Plastic Water Bottles:  Bottled water causes a whole host of problems.  Americans consume over 1500 bottles of water every second.  These bottles are clogging our landfills because only a small percentage of them are recycled.  The plastic in the bottles has also been found to leach harmful endocrine disrupting chemicals into the water and bottled water cost significantly more than tap water.  Buy yourself an inexpensive water filter, save significant dollars at the grocery store and avoid exposing yourself to harmful chemicals.
  3. Reduce Your Meat Consumption:  Meat can be an important part of a meal but reducing your overall meat consumption can have a big impact on the environment. It takes roughly twenty-five times more energy to produce one calorie of beef than to produce one calorie of corn for human consumption.  However, you don’t have to give up meat entirely.  Try going meatless just one day a week or even just making meat an accent part of the meal and not the main course.  Every bit of meat consumption reduction makes a positive contribution to the environment.
  4. Grow Your Own Food:  Not everyone has room to plant a giant garden in their backyard but most people have room for a few pots for herbs or tomatoes.  Squeeze in a small container garden wherever you find  a patch of sun.  Food just picked from your plants offers the freshest, most sustainable option in food production.
  5. Cook Your Own Food:  Cooking your own food allows you to have greater control over what is actually in your food and how it is prepared.  With that control, you can be sure your ingredients are produced in a responsible, sustainable manner.  Besides, nothing tastes better than a home cooked meal prepared with love from the ingredients you grew in your own yard.

Dark Chocolate Oat and Seed Snacks

Chocolaty oaty goodness!

Chocolaty oaty goodness!

When I was a kid, occasionally my mom would make Chocolate Chow Mein Noodle Cookies.  I, of course, thought they were the bomb and gave no thought to all the processed ingredients in the noodles or conventional chocolate chips!  I still often feel a nostalgia for some of the “treats” of my childhood but now I have begun to look for ways to make them healthier.  This recipe came out of that nostalgia.

I knew I wanted to keep the feeling of the noodles covered with chocolate but without the unhealthy fat you get from using a fried noodle.  I decided to use Bob’s Red Mill Organic Oats  to take the place of the noodles.  Also,  I wanted to incorporate more protein and healthy omega-3’s in this snack so I added Trader Joe’s Organic Tricolor Quinoa,  Navitas Naturals Organic Raw Chia Seeds,  and  Manitoba Harvest Hemp Hearts.  I added cinnamon for its blood sugar balancing and anti-inflammatory properties and cardamom to aid in digestion.  Finally, instead of using regular milk chocolate, I  switched to Newman’s Own Organic Premium Chocolate Bar, 70% for all the heart healthy flavonoids that come with dark chocolate.  These were VERY  easy to whip up and don’t require any baking!

Everything all mixed up and ready to go in the muffin tins.

Everything all mixed up and ready to go in the muffin tins.

I made sure to press hard on the oat mixture as I added it to each tin so all the ingredients would be compressed and hold together better.

Chocolate oat mixture before it hits the fridge.

Chocolate oat mixture before it hits the fridge.

I have to admit, I wasn’t sure how these would end up.  I worried the oats wouldn’t offer the same feel as the fried noodles.  However, between the oats and the seeds you still got the feel of crunchy, chocolaty goodness!  These turned out super yummy!  Unfortunately, this recipe only produced 7 treats so the next time I make them, I am going to be sure to double the recipe!  (These are best stored in the fridge because the chocolate tends to melt quickly.)

Treats all ready to eat.

Treats all ready to eat.

Dark Chocolate Oat and Seed Snacks

Ingredients

  • 1 1/2 cup of oats
  • 2 tbs of quinoa, toasted
  • 1 tbs of chia seeds
  • 1/4 cup of hemp seeds
  • 1/4 cup of dried cherries
  • 1/3 cup of coconut oil
  • 2 tbs of cocoa powder
  • 4 squares of dark chocolate
  • 2 tsp of cinnamon
  • 1 tsp of cardamon
  • a dash of salt, to taste
  • 1-2 tsp of maple syrup, use to taste

Instructions

  1. Toast quinoa in a dry pan.
  2. Shake pan often to keep from sticking and/or burning.
  3. Remove from fire when quinoa is lightly toasted.
  4. Put chocolate, coconut oil and cocoa powder in double boiler and melt over light heat.
  5. Once melted, stir in the cinnamon, salt, maple syrup and cardamon.
  6. Taste to see if sweet enough for your taste. If not, add more maple syrup.
  7. Once combined, stir in the oats, quinoa, chia seeds, hemp seeds and dried cherries.
  8. Stir until all the dried ingredients are covered with chocolate.
  9. Spoon "dough" into lined muffin cups.
  10. Place in fridge to set.
  11. These will keep best in the fridge.
http://www.nourishedrootspdx.com/blog/dark-chocolate-oat-and-seed-snacks/

This post contains affiliate links.

This post was added to Fiesta Fridays.

Tiny Tip Tuesday: Sugar Reset

Added sugar.

Added sugar.

With all the recent research being released about the detrimental effects of sugar on the body, many people are looking to reduce their sugar consumption.  Excessive sugar consumption has been shown to lead to insulin resistance, increased stomach fat, increased inflammation in the body and a suppressed immune system.  Unfortunately, for people eating a Standard American Diet which includes lots of processed food, sugar is impossible to avoid.  It is added in the places you would expect like cookies, candy and pastries but also has a big presence in items like ketchup, yogurt, breads, pasta sauces, cured meats and chicken nuggets.  It is ubiquitous in the American food system.  However, there are some steps you can focus on to help you successfully avoid added sugar.

  1. Focus on a whole foods diet.  The more you eat foods which are in their natural state like apples, broccoli, whole grains and leafy greens, the easier it will be to avoid added sugar.  Steer clear of food in a package.  Sugar is often added to packaged food to improve it’s flavor.  If you experience a sugar craving, look for a whole foods option to meet that need.  Fresh fruit make an amazing nutrient dense snack!
  2. Read labels.  If you do buy food in a package, read the label.  If sugar or one of its forms is listed in the first 3 ingredients, it is probably an item you want to avoid.  High-fructose corn syrup, brown rice syrup, agave, corn sweetener, demerara, barley malt, evaporated cane juice, beet sugar, evaporated cane juice solids, fruit-juice concentrates, dextrose, fructose and lactose are just a few of the many names for sugar.
  3. Set a realistic time frame for avoiding sugar.  Humans are hard wired to like sugar.  Our typical first food, breast milk, gets 40% of it’s calories from lactose, a disaccharide sugar.  This sugar serves an important purpose for babies, helping to colonize their guts with healthy bacteria.    Given our predisposition to crave sugar, it may be hard to banish sugar indefinitely from your diet.  Think realistically about how long you think YOU  can avoid sugar.  Even if you start with eliminating it for only one day that reset will get you thinking about the places sugar hides in your life.  Usually if you can avoid sugar for at least three days, your body will begin to crave it less and your taste buds will begin to reset to hunger for less sugar.  Set a realistic goal for yourself so you can experience success.  As you get more confident in your sugar-free life, you can always increase the length of your goal.

Photo by Logan Brumm on flickr.

Part III of Introducing Solids to Babies: What to Feed Your Infant

Baby eating plums.

Baby eating plums.

 

Now that you have determined your baby is ready for solids and you have decided how you want to feed your child, the all important question of what to feed them becomes relevant.

In the recent past, iron fortified rice cereal was often the recommended first food for babies.  This recommendation has started to come under question. Rice and other cereals are a heavily processed food with most of the nutrients stripped out.  Rice cereal, in particular, has recently been called into question due to the presence of arsenic in some rice (AAP, 2003).  There is also some question about a baby’s ability to digest grains due to a lack of pancreatic amylase, the enzyme needed to breakdown carbohydrates.  A baby doesn’t have full pancreatic amylase production until the age of 28 months (Dessinger, 2011).  However, breast milk is a rich source of alpha amylase, offering breastfed babies added digestive help (Lindberg, 1982).  This amylase is unique because it has a broad range for pH tolerances.  This broad range helps the amylase survive the low pH of the stomach and helps digest carbohydrates in the small intestine. Babies also have two other enzymes in their small intestines, sucrase-isomaltase and glucoamylase, which aid in the digestion of carbohydrates (Harrison, 2012).

One more factor to consider in the introduction of grains is the timing of adding them to your baby’s diet.  In 2012, Norris et al conducted a study looking at the relationship between the time of first gluten exposure to the development of celiac disease.  They found that babies fed barley, rye or wheat cereal in the first three months of life had a 5 fold increase in the development of celiac disease over children whose first exposure was between 4-6 months of age.  Children who were not exposed to gluten until the seventh month, had a marginally higher rate of celiac then those children exposed between four and six months.  A similar study looked at time of first wheat exposure and the development of a wheat allergy.  Pool et al  (2006) found similar results about the timing of first exposure.  Both of these studies point to a sweet spot of four to six months of age for first time gluten exposure to decrease the risk of celiac disease or wheat allergy.

Adding grains to your infant’s diet will need to be a personal choice.  If you do decide to introduce them at this time, do not make them the main component of your child’s meals. Vegetables, meat and fruits should be the main course with cereal as a small addition.  Remember an infant’s stomach is only as big as his/her fist.  Adjust your portion size accordingly.   Avoid processed baby cereal.  You can make your own cereal gruel with properly prepared, soaked and sprouted grains such as oats, spelt, rye or barley (Fallon, 2013).  Sally Fallon is an excellent resource for properly preparing grains.

Good first foods for babies include avocado, green beans, squash, egg yolks, carrots, pumpkin, banana, bone broth, sweet potato, shaved organic liver, and pureed meats.  Small amounts of unsweetened goat or sheep’s milk yogurt and fish eggs can also be good additions to an infant’s diet.  If at all possible these foods should be organic and/or grass fed.  Fruits and vegetables should be soft cooked and consist of only one ingredient.   Introduce only one new food every few days so if your child has an allergic reaction you can pinpoint the culprit (Sears, 2013).  If after a couple of days of eating a new food you see no reaction, then you can add another new food.  Signs of an allergic reaction include:

  • Hives or welts
  • Flushed skin or hives
  • Difficulty breathing
  • Swollen tongue, face or cheeks
  • Diarrhea and/or vomiting
  • Loss of consciousness
  • Coughing or wheezing

Allergic reactions can escalate quickly.  If your child is having difficulty breathing, having severe diarrhea and/or vomiting or is experiencing swelling of the face or tongue, call 911 immediately.

Before sitting down to a meal of solid foods, allow your infant to breast-feed or bottle feed first so they are not starving when they sit down and become frustrated with getting the food to their mouths.  As your child becomes more adept at eating solids, you can continue to introduce new tastes, textures and smells. The goal is to get your child to eat the same food you are eating.   If your child refuses a food at first, reintroduce it at a later date.  It often takes a baby multiple exposures to a particular food or texture before he/she likes it (Satter, 2000). Now is not the time to restrict healthy fat.  Fat from fish, avocados, fish oil, breast milk and other healthy sources are necessary for brain development and vitamin absorption (Sears, 2013).

Foods to Avoid

  • Hot dogs, nuts, hard candies and other choking hazards.
  • Foods with added sugar.
  • Cow’s dairy before 1 year of age.  Sheep or goat’s milk unsweetened, cultured (like yogurt or kefir) dairy can be okay in moderation.
  • Honey before 1 year of age.
  • Common allergens such as nuts, wheat, citrus, corn and soy.
  • Peanuts, egg whites and shellfish are also common allergens so care should be exercised in their introduction.
  • Spinach and strawberries have been known to cause reactions in some infants.
  • Care should be used when introducing fish due to the concern with contamination from mercury.  White, small, middle swimming fish should be introduced first.

(For references see first article in the series.)

Photo by Sami Keinanen on Flickr under the Creative Commons license.

This post shared with Homespun Oasis and The Nourishing Gourmet.

 

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