Monday, July 14, 2014
The Semi Clean Pantry: 5 Ways to a Healthy Summer
The Semi Clean Pantry: 5 Ways to a Healthy Summer: It's summer time. The weather is gorgeous, the kids are home from school, and your schedule seems to become fuller and fuller by the wee...
5 Ways to a Healthy Summer
It's summer time. The weather is gorgeous, the kids are home from school, and your schedule seems to become fuller and fuller by the week. Between traveling, vacations, yard work, summer projects, bbq's, concerts, events, gardening, parties, and other summer events, it can get pretty hectic!
Here are 5 major ways to work on improving your health this summer with EASY steps:
1.) PREPARATION: Do you realize what else can happen in that busy schedule? Your diet can tank. Miserably. Being on the go all the time opens a huge door to making poor eating choices and, well, slacking in the health department. Especially at parties, bbq's and other functions. Hey, I'm not judging, it's happening to me too! By the time I'm done with work I'm running here and there, making dinner, tending to the garden and the flowers, and next thing I know it's 10 pm. Sure, not every day is like that, but I know that if I were to just carve out an hour or two a week, I could really improve our menu and food choices for the week.
Solution~ Plan your weekly meals out ahead of time, before going to the grocery store. This way, you'll be less likely to make quick stops there after work, when you're hungry and grabbing everything in site. (Like the taco dip that sits shamefully half eaten in my fridge right now). Ideally, do all of your grocery shopping on the same day each week (I go on Sundays). When you get home with your groceries, wash, cut and prep all of your fruits and veggies before putting them away. Portioning out snacks into containers or bags ahead of time makes them that much more available, and increases your likelihood of grabbing a quick bag of carrots instead of those naughty chips. Take this time to prepare any lunches that can be made ahead of time too, like healthy snacks & homemade goodies, salads, and quick breakfast options. **My favorite quick breakfast are "egg muffins": Scramble 10 eggs, add a little milk and baking powder, as well as salt & pepper. Fill a each slot of a muffin tin about 2/3 full. Add diced veggies, ham, cheese, etc, and bake at 350 until done. So quick, so easy, and SO good!**
2.) SLEEP: Speaking of being on the go all the time, another way we can sabotage ourselves is with a lack of sleep. Sometimes when we're always running around we end up not having any time to ourselves until the end of the day, which is sometimes late at night. Or maybe you're not even getting home until late. When I work in the garden during the week after work, I'm usually not home anytime before 8:30 pm or later and still have to come up with something for dinner. By the time we're done with that, plus cleaning up the kitchen, and the rest of the daily tasks, it's typically after 10:00 and I still need to unwind. Sleep is so crucial in so many aspects of our health, and can have a domino type effect on lots of different health issues.
Solution~ Did you know that each hour of sleep you get before midnight, is the equivalent to two hours of sleep after midnight? Of course you've always heard it, but try to get at least 8 hours of sleep each and every night. Even if it's not possible to actually fall asleep by that 8 hour deadline, try to be in your bed and relaxing by that time. If you have trouble falling asleep quickly, try natural teas, pink noise on your phone, or lavender essential oil on your pillow case.
3.) ELIMINATE TOXINS: Until recently, I failed to realize just how many products we put on our bodies on a regular basis, let alone during the summer months. Sunscreen, tanning lotion, and bug spray can all be major, major sources of toxic chemicals that can be absorbed by our skin.
Solution~ Check out the EWG's safe sunscreen guide to look up your go-to sunscreen. You may be surprised at what's in it. Oxybenzone is a majorly used chemical in sunscreens that can cause estrogen related problems, allergic reactions, or skin disorders. Retinyl palmitate and super high SPF's are another thing to watch out for. The EWG also has a list of the best and safest sunscreens you can use, or check out recipes like this for homemade sunscreen.
When it comes to repelling bugs, avoid DEET products at all costs, and try making your own bug sprays, buy pre-made sprays from trusted natural sources, or use essential oils. I tried my hand at my own spray for our last camping trip and though it wasn't 100% effective at keeping them off me completely, it definitely helped. I used witch hazel (available at most pharmacies) combined with about 10-15 drops each of Citronella, Lavender, Eucalyptus, and Peppermint essential oils. Plus I smelled great all night!
4.) EAT HEALHTY: Summer is prime time for fruits and veggies. If you're not growing your own, local farmers markets are starting to over flow with fresh, locally grown produce. This is the perfect time to start incorporating more fruits and veggies into your daily routine! Snag some lettuce and cucumbers for a fresh salad, grab strawberries & raspberries for a sweet snack or smoothie, and try things like broccoli, cauliflower and beans in all different ways for dinner. Farmers markets are also a great place to try something new, as many vendors will provide samples of their products.
My absolute favorite way to incorporate veggies into our dinners is by grilling them. I'm telling ya, there is nothing quite like grilled zucchini, yellow squash, broccoli and carrots with a little grape seed oil, garlic, and pink Himalayan salt! Try grilling your veggies this way from time to time to change things up, or even try grilling your fruit like pineapple or peaches! Smoothies are another great summer snack, or should I say treat? Blend up your favorite fruits with some spinach, kale or even cucumbers or avocado. You can add flavored greek yogurt or honey to sweeten things up a little.
5.) DETOX: Being outside most of the time, sometimes even barefoot, means you're going to be absorbing a higher level of toxins from the air, chlorinated pools, or the ground you walk on. Naturally sweating out the toxins helps to rid a lot of it, as well as drinking plenty of water, and drinking warm lemon water each morning. Another method to try that's really quite awesome, is an Epsom salt bath or foot soak. Epsom salts naturally help to draw toxins through a reverse osmosis process, while nourishing the body with magnesium. This helps to flush toxins from the body, reduces inflammation, and improves blood flow and oxygenation.
Solution~ Draw your bath and add 1 1/2 - 2 cups of Epsom salt. Soak in the salt water for at least 40 minutes, do not use soap.
For a foot soak, fill your tub or container of your choice with warm water, then add 1/2 cup of Epsom Salt. Soak for a minimum of 20 minutes, longer if you can. The foot soak will help to relieve those tired foot muscles, removes toxins from your feet, and helps to soften dry, hard skin. I'll gently scrub with a wash cloth, then apply coconut oil once they dry and put on a fresh pair of socks for a while. There's nothing better!
Here are 5 major ways to work on improving your health this summer with EASY steps:
1.) PREPARATION: Do you realize what else can happen in that busy schedule? Your diet can tank. Miserably. Being on the go all the time opens a huge door to making poor eating choices and, well, slacking in the health department. Especially at parties, bbq's and other functions. Hey, I'm not judging, it's happening to me too! By the time I'm done with work I'm running here and there, making dinner, tending to the garden and the flowers, and next thing I know it's 10 pm. Sure, not every day is like that, but I know that if I were to just carve out an hour or two a week, I could really improve our menu and food choices for the week.
Solution~ Plan your weekly meals out ahead of time, before going to the grocery store. This way, you'll be less likely to make quick stops there after work, when you're hungry and grabbing everything in site. (Like the taco dip that sits shamefully half eaten in my fridge right now). Ideally, do all of your grocery shopping on the same day each week (I go on Sundays). When you get home with your groceries, wash, cut and prep all of your fruits and veggies before putting them away. Portioning out snacks into containers or bags ahead of time makes them that much more available, and increases your likelihood of grabbing a quick bag of carrots instead of those naughty chips. Take this time to prepare any lunches that can be made ahead of time too, like healthy snacks & homemade goodies, salads, and quick breakfast options. **My favorite quick breakfast are "egg muffins": Scramble 10 eggs, add a little milk and baking powder, as well as salt & pepper. Fill a each slot of a muffin tin about 2/3 full. Add diced veggies, ham, cheese, etc, and bake at 350 until done. So quick, so easy, and SO good!**
2.) SLEEP: Speaking of being on the go all the time, another way we can sabotage ourselves is with a lack of sleep. Sometimes when we're always running around we end up not having any time to ourselves until the end of the day, which is sometimes late at night. Or maybe you're not even getting home until late. When I work in the garden during the week after work, I'm usually not home anytime before 8:30 pm or later and still have to come up with something for dinner. By the time we're done with that, plus cleaning up the kitchen, and the rest of the daily tasks, it's typically after 10:00 and I still need to unwind. Sleep is so crucial in so many aspects of our health, and can have a domino type effect on lots of different health issues.
Solution~ Did you know that each hour of sleep you get before midnight, is the equivalent to two hours of sleep after midnight? Of course you've always heard it, but try to get at least 8 hours of sleep each and every night. Even if it's not possible to actually fall asleep by that 8 hour deadline, try to be in your bed and relaxing by that time. If you have trouble falling asleep quickly, try natural teas, pink noise on your phone, or lavender essential oil on your pillow case.
3.) ELIMINATE TOXINS: Until recently, I failed to realize just how many products we put on our bodies on a regular basis, let alone during the summer months. Sunscreen, tanning lotion, and bug spray can all be major, major sources of toxic chemicals that can be absorbed by our skin.
Solution~ Check out the EWG's safe sunscreen guide to look up your go-to sunscreen. You may be surprised at what's in it. Oxybenzone is a majorly used chemical in sunscreens that can cause estrogen related problems, allergic reactions, or skin disorders. Retinyl palmitate and super high SPF's are another thing to watch out for. The EWG also has a list of the best and safest sunscreens you can use, or check out recipes like this for homemade sunscreen.
When it comes to repelling bugs, avoid DEET products at all costs, and try making your own bug sprays, buy pre-made sprays from trusted natural sources, or use essential oils. I tried my hand at my own spray for our last camping trip and though it wasn't 100% effective at keeping them off me completely, it definitely helped. I used witch hazel (available at most pharmacies) combined with about 10-15 drops each of Citronella, Lavender, Eucalyptus, and Peppermint essential oils. Plus I smelled great all night!
4.) EAT HEALHTY: Summer is prime time for fruits and veggies. If you're not growing your own, local farmers markets are starting to over flow with fresh, locally grown produce. This is the perfect time to start incorporating more fruits and veggies into your daily routine! Snag some lettuce and cucumbers for a fresh salad, grab strawberries & raspberries for a sweet snack or smoothie, and try things like broccoli, cauliflower and beans in all different ways for dinner. Farmers markets are also a great place to try something new, as many vendors will provide samples of their products.
My absolute favorite way to incorporate veggies into our dinners is by grilling them. I'm telling ya, there is nothing quite like grilled zucchini, yellow squash, broccoli and carrots with a little grape seed oil, garlic, and pink Himalayan salt! Try grilling your veggies this way from time to time to change things up, or even try grilling your fruit like pineapple or peaches! Smoothies are another great summer snack, or should I say treat? Blend up your favorite fruits with some spinach, kale or even cucumbers or avocado. You can add flavored greek yogurt or honey to sweeten things up a little.
5.) DETOX: Being outside most of the time, sometimes even barefoot, means you're going to be absorbing a higher level of toxins from the air, chlorinated pools, or the ground you walk on. Naturally sweating out the toxins helps to rid a lot of it, as well as drinking plenty of water, and drinking warm lemon water each morning. Another method to try that's really quite awesome, is an Epsom salt bath or foot soak. Epsom salts naturally help to draw toxins through a reverse osmosis process, while nourishing the body with magnesium. This helps to flush toxins from the body, reduces inflammation, and improves blood flow and oxygenation.
Solution~ Draw your bath and add 1 1/2 - 2 cups of Epsom salt. Soak in the salt water for at least 40 minutes, do not use soap.
For a foot soak, fill your tub or container of your choice with warm water, then add 1/2 cup of Epsom Salt. Soak for a minimum of 20 minutes, longer if you can. The foot soak will help to relieve those tired foot muscles, removes toxins from your feet, and helps to soften dry, hard skin. I'll gently scrub with a wash cloth, then apply coconut oil once they dry and put on a fresh pair of socks for a while. There's nothing better!
Tuesday, July 1, 2014
Steps in the Right Direction
Changing your diet, or even your life, to a cleaner, greener way of living can be hard. It often seems like the more I learn or find out about every day products or things I eat, the more work I have to do. Seriously. Now I know it's totally worth it and I am all for it. But at the same time it can be a lot of work, time, and devotion. The key to success? Baby steps.
Let's start out with a few basics that you can apply to your every day life to get started on a path to cleaner eating and living.
First, start buying organic. Years ago, I'd laugh at those "quacks" thinking there's no difference but price. Boy was I wrong. Sure, not all conventional produce is bad, there are a few things that are still "clean". But how do you tell? The Dirty Dozen. There is a naughty list for produce out there called the Dirty Dozen. Each year that list is updated with the most chemical, pesticide, and fertilizer laden produce that should be avoided at all costs unless it's organically grown. At the same time, there is also a Clean Fifteen list of conventionally grown produce that is typically much ower in chemical residue or those practices aren't normally used.
If you're not buying or using a lot of produce so that really doesn't apply to you, then start eating your damn veggies!!
Second, make switches with your dairy and meat products to organic and grass fed. Most "regular" grocery stores will have these products, however they'll be insanely expensive. Instead, opt for a local co-op grocery store, or even better, a local farm. Many times just by asking around with friends or at the co-op, you can find a local beef cattle farmer that will sell you a quarter or even half of beef. Same thing with chickens, pork, etc. With dairy products, almost every grocery store and co-op will have a full variety of cheeses, milk, yogurt, butter, cream, anything you need from a grass fed source. The reason in a nut shell? So many conventional, large scale dairy farm operations are consistently using hormones and antibiotics to keep their cows producing large quantities of milk for a higher profit. Where do you think those drugs end up? In the milk.
Don't keep all your eggs in a conventional basket. Organic, free range eggs are actually healthier for you than regular, cage raised, factory eggs. Free range eggs are lower in cholesterol and sodium, and tend to have higher levels of Vit A, Vit D, and omega-3 fatty acids. Did I mention that they're fresher, too? Ordinarily, the eggs at the store are up to two weeks old before you even purchase them. By the time they're collected, cleaned, inspected, packaged, shipped to, and unloaded in the grocery store, they're no longer fresh. Ideally, you should be able to find them from a local farm for anywhere from $3-$5 and even better, they could be as fresh as that morning.
Speaking of mornings, are you a coffee drinker? If you are, then you're going to want to switch to organically grown coffee ASAP. Did you know that coffee is one of the most chemically treated crops in the world? Up to 250 lbs of chemical fertilizers are sprayed on each acre of non-organic coffee. (Think of it this way: that's FIVE fifty pound bags of chemicals spread on land the size of an average house lot!). That is unbelievable! Those chemicals leave a reside in the beans that cannot be removed, and that gets brewed into your daily cup or two. Decaf is just as bad, or worse, as the decaffeination process usually uses chemicals that are known to be carcinogenic. Just like produce, organic coffee is more expensive, but it's definitely worth it when you think of the amount of chemicals that are sprayed on each single acre of those fields. Organic coffee can be found at almost every grocery store and co-op.
Already have these changes under your belt? Good! You are definitely on the right track to eating cleaner. Just getting started or still have a few things to work on? Start with one thing at a time. It's hard to change your lifestyle and it takes time. Don't overwhelm yourself and start with simple changes, I know that helps me to stick with it and it makes it much easier to make changes.
Stay tuned for my next set of steps to further your clean living.
That's all for now,
Katie
Let's start out with a few basics that you can apply to your every day life to get started on a path to cleaner eating and living.
First, start buying organic. Years ago, I'd laugh at those "quacks" thinking there's no difference but price. Boy was I wrong. Sure, not all conventional produce is bad, there are a few things that are still "clean". But how do you tell? The Dirty Dozen. There is a naughty list for produce out there called the Dirty Dozen. Each year that list is updated with the most chemical, pesticide, and fertilizer laden produce that should be avoided at all costs unless it's organically grown. At the same time, there is also a Clean Fifteen list of conventionally grown produce that is typically much ower in chemical residue or those practices aren't normally used.
If you're not buying or using a lot of produce so that really doesn't apply to you, then start eating your damn veggies!!
Second, make switches with your dairy and meat products to organic and grass fed. Most "regular" grocery stores will have these products, however they'll be insanely expensive. Instead, opt for a local co-op grocery store, or even better, a local farm. Many times just by asking around with friends or at the co-op, you can find a local beef cattle farmer that will sell you a quarter or even half of beef. Same thing with chickens, pork, etc. With dairy products, almost every grocery store and co-op will have a full variety of cheeses, milk, yogurt, butter, cream, anything you need from a grass fed source. The reason in a nut shell? So many conventional, large scale dairy farm operations are consistently using hormones and antibiotics to keep their cows producing large quantities of milk for a higher profit. Where do you think those drugs end up? In the milk.
Don't keep all your eggs in a conventional basket. Organic, free range eggs are actually healthier for you than regular, cage raised, factory eggs. Free range eggs are lower in cholesterol and sodium, and tend to have higher levels of Vit A, Vit D, and omega-3 fatty acids. Did I mention that they're fresher, too? Ordinarily, the eggs at the store are up to two weeks old before you even purchase them. By the time they're collected, cleaned, inspected, packaged, shipped to, and unloaded in the grocery store, they're no longer fresh. Ideally, you should be able to find them from a local farm for anywhere from $3-$5 and even better, they could be as fresh as that morning.
Speaking of mornings, are you a coffee drinker? If you are, then you're going to want to switch to organically grown coffee ASAP. Did you know that coffee is one of the most chemically treated crops in the world? Up to 250 lbs of chemical fertilizers are sprayed on each acre of non-organic coffee. (Think of it this way: that's FIVE fifty pound bags of chemicals spread on land the size of an average house lot!). That is unbelievable! Those chemicals leave a reside in the beans that cannot be removed, and that gets brewed into your daily cup or two. Decaf is just as bad, or worse, as the decaffeination process usually uses chemicals that are known to be carcinogenic. Just like produce, organic coffee is more expensive, but it's definitely worth it when you think of the amount of chemicals that are sprayed on each single acre of those fields. Organic coffee can be found at almost every grocery store and co-op.
Already have these changes under your belt? Good! You are definitely on the right track to eating cleaner. Just getting started or still have a few things to work on? Start with one thing at a time. It's hard to change your lifestyle and it takes time. Don't overwhelm yourself and start with simple changes, I know that helps me to stick with it and it makes it much easier to make changes.
Stay tuned for my next set of steps to further your clean living.
That's all for now,
Katie
The Semi Clean Pantry: How to Get the Most From Your Greens
The Semi Clean Pantry: How to Get the Most From Your Greens: Hello all! Summer if officially here in WI, and our garden is loving it! That also means that it's harvest time for the Spring crops lik...
How to Get the Most From Your Greens
Hello all! Summer if officially here in WI, and our garden is loving it! That also means that it's harvest time for the Spring crops likes spinach, lettuce, and kale. With this being my first year of growing a garden, I wasn't sure how much of everything to plant this Spring. Apparently, I was a little overzealous...and I have a leafy green takeover going down in our refrigerator. Not to mention all those seeds that I planted again a few weeks ago that will be ready for picking in another 2 weeks or so....yikes!
But, not to worry. With a few simple steps and tools, I managed to save every last leaf without any of it going bad, even the stuff that was picked over a week ago! And this doesn't just go for gardeners either. Maybe there's a good deal at your local super market on spinach or kale, or maybe you stocked up at the local farmer's market, or an awesome friend or neighbor gave you their overflow. No matter how you acquired this tonnage of greens, we're not going to let any of it go to waste.
First off, the lettuce isn't really going to keep well any other way but fresh storage in the fridge. However, I will say that there's a key to making it last for weeks. Yeah, I said it, WEEKS! First, you're going to want to get yourself a salad spinner. As a Tupperware lady myself, I'm biased, but ours is the best! The other thing you're going to want to get is a good container. Oh look, Tupperware has those too! The FridgeSmart containers for fruits & veggies from Tupperware are nothing but amazing. They have a patented circulation system that keeps produce fresher for much, much longer. Just wash your lettuce, spin it out really well in the spinner, then store it in the fridge in the produce container and you're set with salads for weeks to come. Here's my arsenal for lettuce:
The spinach and kale can be preserved, per say, several different ways.
~First you can store the spinach or kale just like we did with the lettuce. What's even better is this way, it's all washed and ready to eat for a quick salad on the go or to pop in your morning smoothie.
~If you are a smoothie head like me, then you can simply freeze the leaves. They won't be pretty when they come out, but they'll keep this way and if you're just going to blend them to bits anyways, then it doesn't matter what they look like, right?
~The other way is my new personal favorite: kale or spinach cubes! I found these nifty herb cube trays at the store that also work great for this as well. Just add a little water to your leaves and blend together. Then keep adding more leaves until you have a nice green paste. Spoon or pour the green goop into these trays like this:
Then, just pop those trays into the freezer over night and they'll form these perfect little green kale cubes:
I just pushed them all out of the trays and put them into a freezer bag for easy storage. Now if I'm in a hurry, don't have fresh greens on hand, or just want my smoothie a little colder, I can just throw in a cube or two! These would also be a great way to sneak veggies into soups, chili, spaghetti sauce etc for picky men or kids.
That's a giant bowl of kale condensed down into a freezer bag of cubes, a major space saver. Kale yeah!
But, not to worry. With a few simple steps and tools, I managed to save every last leaf without any of it going bad, even the stuff that was picked over a week ago! And this doesn't just go for gardeners either. Maybe there's a good deal at your local super market on spinach or kale, or maybe you stocked up at the local farmer's market, or an awesome friend or neighbor gave you their overflow. No matter how you acquired this tonnage of greens, we're not going to let any of it go to waste.
First off, the lettuce isn't really going to keep well any other way but fresh storage in the fridge. However, I will say that there's a key to making it last for weeks. Yeah, I said it, WEEKS! First, you're going to want to get yourself a salad spinner. As a Tupperware lady myself, I'm biased, but ours is the best! The other thing you're going to want to get is a good container. Oh look, Tupperware has those too! The FridgeSmart containers for fruits & veggies from Tupperware are nothing but amazing. They have a patented circulation system that keeps produce fresher for much, much longer. Just wash your lettuce, spin it out really well in the spinner, then store it in the fridge in the produce container and you're set with salads for weeks to come. Here's my arsenal for lettuce:
The spinach and kale can be preserved, per say, several different ways.
~First you can store the spinach or kale just like we did with the lettuce. What's even better is this way, it's all washed and ready to eat for a quick salad on the go or to pop in your morning smoothie.
~If you are a smoothie head like me, then you can simply freeze the leaves. They won't be pretty when they come out, but they'll keep this way and if you're just going to blend them to bits anyways, then it doesn't matter what they look like, right?
~The other way is my new personal favorite: kale or spinach cubes! I found these nifty herb cube trays at the store that also work great for this as well. Just add a little water to your leaves and blend together. Then keep adding more leaves until you have a nice green paste. Spoon or pour the green goop into these trays like this:
Then, just pop those trays into the freezer over night and they'll form these perfect little green kale cubes:
I just pushed them all out of the trays and put them into a freezer bag for easy storage. Now if I'm in a hurry, don't have fresh greens on hand, or just want my smoothie a little colder, I can just throw in a cube or two! These would also be a great way to sneak veggies into soups, chili, spaghetti sauce etc for picky men or kids.
That's a giant bowl of kale condensed down into a freezer bag of cubes, a major space saver. Kale yeah!
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