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FUN/DIY/ Healthy Eating/ HOME/ Homemaking/ How-Tos/ RECIPES/ Simplifying

My “Laid Back Method’ To Making Simple Meal Plans

One of my favorite things to do is to go to the library and look in the “new release” section for interesting cookbooks.  There always seems to be one that catches my eye, (this week it is Everyday Cooking with Organic Produce, great cookbook!) and it keeps me up to date with what is happening with food.

Ever since I was little, I love to sit with a cookbook and read it like a regular book, starting at the front and working my way to the back.  I remember when I was about 10 years old being so excited to find Amy Vanderbilt’s cookbook at a garage sale for ten cents.  I bought it and devoured the insanely thick book from front to back!  When I was 11, I made an entire Thanksgiving meal with very little help.  I loved cooking!
 I think I got my love of cooking from both of my grandma’s.  I remember my Grandma Thelma having us over and making us little snacks, commenting on why they were good for us.  I remember her telling me why whole wheat bread was better than white– she knew back then what Doc Oz is trying to tell us now!!:)  She always had something on hand to feed us, and to this day, even if our visit is unannounced, she loves on us with some sort of bite to eat.  She makes the world’s best sunny- side- up egg and toast!  Love her..
My Grandma Marian, who is in heaven now, was also known for her love of cooking.  She had a strawberry patch in her back yard, and was the first to introduce me the amazing freshness of homemade strawberry jam.  I remember watching her grate a potato when I was young, and making us the best potato cakes for breakfast. On Valentines day, she would send homemade candies in the mail to us, all the way from Michigan to Nebraska.  A box delivered in the mail, full of homemade goodies from grandma, was one of my most favorite childhood memories.  Under all the newspaper stuffing were tiny little chocolate peanut butter cups, wrapped with such love and care.  Now that I’m old enough to know the work that was involved, I would so love to tell her how much that meant to me as a child.

The Start Of A Plan…

Back to cookbooks and meal plans… what I have been doing lately is while reading a cookbook, I keep some post its and a pen handy.  When I come upon a recipe that sounds appealing, I write the name of the book at the top of the post it, *and list the recipe title along with the page number.  I keep the post it (or two) stuck to the front of the library book. Then, on the day I am going grocery shopping, I find the book, look at the post it, and pick a few chosen recipes to make for the week. I look at each recipe to jot down what groceries I need to buy, which is the start of my grocery list.
When I make a recipe and decide it is a keeper, then it goes on this blog.  My recipe tab on this blog is slowly becoming something that I have always wanted, — recipes that I use regularly, organized and easy to find.  If it is a week that I don’t have a new cookbook to inspire me, or time to browse the web for new recipes, I just click on my recipe tab and use my tried and true recipes here on the blog.
*I use the same method while reading magazines.

Things I consider when meal planning:

Dinner-
I usually only plan for 4 meals a week.  We have Bible Club on Tuesday evenings where we are served dinner,  and on a couple Saturday nights a month we have a bunch of young men here at the house for a “video game club,” so we order pizza to feed everyone.  On Friday nights we have Family movie night and order Arby’s Roast Beef Sandwiches–5 for $5.95, baby!  We have spaghetti with this sauce at least once a week, because it is so simple and everyone loves it. So really, that only leaves about 3 meals that I have to plan for.  I try hard to make healthy meals on those evenings, especially when we are eating fast food (pizza and Arby’s) on the weekends!
Breakfast-
We keep it simple.  Oatmeal, whole wheat bagels, cereal, toast, eggs, and whole grain pancakes are our usual choices throughout the week.

Lunch-
I choose a soup recipe (one of his favorites) and make a big batch at the beginning of the week, to put into mason jars, (use 1/2 pint mason jars to freeze in individual portions) for my husbands work lunch.  I pack my girls lunch all though the school year, again keeping it simple.  Usually a sandwich, vegetable, fruit and crackers.  Sometimes they will get hot soup or noodles in a thermos if I’m extra motivated!
Snacks-
I usually find some great snack ideas when reading through my cookbooks, so I refer to the post its!  I talk about some healthy snack ideas in this post.
Use What I Have On Hand-
Before sitting down to write weekly meal list and grocery list, I do a quick check of my pantry and freezer/refrigerator.  I take a mental note of what we have on hand and do my best to plan meals around those items.
Flexibility-
I usually do not assign meals to different days of the week.  Instead, I have a list of meals that I keep on the refrigerator for the week, that I’ve bought groceries for.  I am too fickle with food to assign an exact day.  I have to see what “mood” I am in that day as far as what I want to cook and what sounds most appealing from the list.  Because of this fickleness, I don’t think I will ever be one who has super organized & printed calenders on the refrigerator, with assigned meals for each day of the month, but I’m at peace with that.  I make a grocery list every week, go to the grocery store once a week, and have at least 4-5 meals planned for the week.  Simple, laid back, and good enough.
This post is linked to:
Tip Junkie
The Trendy Treehouse
We Are That Family

FAMILY/ HEALTH/ Healthy Eating/ How-Tos/ Natural Products/ RECIPES

Steps To Healthy Living

A few months ago I had the honor of doing a guest post on “The Mother Huddle.”  It was such an honor and I had great fun sharing my thoughts over at Destri’s blog.   Destri is a pretty special lady, one I consider a friend despite the fact that we have never met in person.

The guest post was titled “Steps I Have Taken To Bring A More Healthful Approach Into My Home.”

As the beginning of summer approaches, I am already feeling the pull of unhealthy choices when it comes to food.  BBQ’s, quick dinners at grandpa’s pool, lemonade full of HFCS, the ice cream truck…I don’t know about you, but for us summer brings a bunch more opportunities for healthful eating to go right out the window.  I do and will lighten up a bit during the summer when it comes to eating healthy, but I also want to keep in mind the good habits we have established and continue to pursue them.  Rereading the post I wrote for The Mother Huddle will help me do just that!

Steps I have taken to bring a more wholesome approach into my home:

We Follow These Rules:

  • Try to eat like our grandparents did, before convenience foods came about.
  • No high fructose corn syrup!  Studies show that this stuff causes confusion in the area of the brain that tells your body that you are full. It makes you crave more sweets! This is just one of many reasons to avoid it. Also, we found that it was triggering my youngest daughter’s asthma.  Since changing our eating habits, she is off all inhalers!  Yippee!!
  • No hydrogenated oils/trans fats and use only healthful oils (olive oil, coconut oil)
  • Think brown, not white (whole wheat flour, whole grain pasta, brown rice, 100% whole wheat breads, etc)
  • Stay away from foods if the ingredient list is long and full of words we can’t pronounce.
  • No more buying white sugar! We replaced it with natural sweeteners like maple syrup, honey, sucanat (rapadura), & stevia.

We Make Snacks Count By:

  • Making homemade treats containing ingredients that are beneficial to the body (we loveMudballs)
  • Having veggie fun! I cut up bright colored veggies into bite-sized pieces, fill a 6 cup muffin tin with a different vegetable in each cup, serve with toothpicks.  If I only have 4 types of vegetables, I’ll fill the 2 remaining cups with dip and toothpicks.
  • Eating fruit as our dessert.  I see my 3 girls (age 10, 9 and 7) eye the beautiful bowl of blueberries thawing on the table during dinner, excited to eat ‘em for dessert!  They also love frozen cherries, grapes, peaches, mangoes, melons, and pineapple.  We eat them all just slightly thawed.
  • Making homemade popcorn in the microwave using a brown paper lunch bag. My girls love this and do it themselves.  Big money saver!
  • Adding veggies to our fruit smoothies.  A large handful of fresh spinach disappears when blended into our sweet fruit smoothies.
  • Using leftover smoothies to make popsicles.  These are delish, and yes, they are the same smoothies that have spinach in them!  These type of real fruit/yogurt popsicles are so costly at the store.  Its amazing how inexpensive and easy it is to make your own!  If you don’t have molds, use paper cups and wooden craft sticks.
  • Staying away from empty calories–even treats can be beneficial to the body (dark chocolate, desserts with fruit/oats in them, ice cream topped with fresh fruit, whole wheat brownies)

We Are Going Greener:

  • We got rid of harsh chemical cleaners.  I use a vinegar and water spray for just about everything, and have simple recipes to make my own laundry detergent, dish washing detergent and liquid hand/body soap. (this saves us a TON of money, and I believe some of those chemicals contributed to my daughters past issues with asthma, so we are saving money on medical bills, too!)
  • We drink from reusable water bottles, keeping them in the refrigerator so they are cold and ready to drink.
  • We got rid of most plastic storage containers and use different sized mason jars instead.  I love how they look in my pantry, freezer and refrigerator.  They make it easy to see what is inside, and they look orderly.
  • If it comes in a package, I ask myself “Can I make this homemade?” It is almost always more healthful and saves on the packaging (pancake mix, granola bars)  I buy many ingredients from bulk bins and put them in mason jars when I get home.
Taking steps for more wholesome homes can be overwhelming, so be encouraged that these changes did not come overnight for us, nor do we do it all perfectly. We eat our share of junk food and sugar outside our 4 walls, (and even inside them on the weekends), so it ends up being about 80/20,
which I am comfortable with. It has been a step by step journey,
one I will never regret starting as I see such huge changes in the health of my family.

This post is linked to:
The Finer Things Friday @ The Finer Things
Home And Family Friday @ Home Is Where My Story Begins
Its A Hodgepodge Friday @ Its A Hodgepodge Life
Tips Me Tuesday @ The Tip Junkie
30 Minute Blog Challenge @ Steady Mom
Motivate Me Monday @ Keeping It Simple

HEALTH/ Healthy Eating/ HOME/ How-Tos/ RECIPES

What I Buy and Why-Bread

I always find it fascinating to peek into other peoples grocery carts, while waiting in line at the grocery store, to see what they are buying.  So often I have wanted to strike up a conversation and ask about a product I see, and ask why they like it and why they choose it over another.  I get the same feeling when I open up other people’s refrigerators, I love seeing what brands of foods they buy, and often get inspired to try something new.

I have learned so much about food by asking my friends what they buy, where they buy it, and why they like it.  These conversations inspired me to start writing some posts on the food items I buy and why.  Not only do I want to share with you what is working for us, but my hope is, that in the comments section, I will get to hear from you and what is working for you!

Bread
Our Everyday, Whole Wheat Bread (either of the 2 below:)
If I Want To Treat My Kids To “White” Bread:
When I Want To Splurge:
*Disclaimer-I was not paid or compensated in anyway to promote these products.
It is important to me that our bread does not contain High Fructose Corn Syrup. (Read why here and here)  I also think fiber is very important, so I try not to buy bread that contains less then 3 grams/slice.  The “Oatnut” bread is what my girls call “the yummy white bread.”  It is really good, but I do not buy it as often because it has less fiber in it and uses enriched flour (although unbleached:)) where as the 100% whole wheat breads uses whole wheat flour, which does not have to be enriched, because nothing was ever removed in the first place.  I like that!
 You can go here to read more of my thoughts on making grains count.
What brands of bread work for you?  Have you switched to 100% whole wheat bread?  If so, was it hard on your kids?
HEALTH/ Healthy Eating/ How-Tos

What Will Kill Our Children

This post is linked to 30-Minute Blog Challenge @ Steady Mom.

It is estimated that one out of every three children in the United States is obese.  It is an epidemic.

This video is one of the absolute best I have seen in making this real.  Please, please watch even just a few minutes.  Jamie Oliver is now on my list of favorite people.  I love his message, I love his delivery (he is funny!) and I hope as many people as possible can view this video.  Please share this with those you love.  Share it on facebook, email it, tweet it-get the word out and save our children!

Healthy Eating/ How-Tos/ RECIPES

Coconut Oil

I’ve been wanting to write about Coconut Oil -how and why I use it, but instead  I am going to send you over to Sorta Crunchy.  Meghan wrote a great post on it–very informative. She gives the how and why, and also some great links to order some online, which is what I will be doing the next time we run out.

When I first started reading about different health foods, coconut oil was intimidating because I didn’t know how to use it, what to use it for, and if it would have an weird taste.  Now, I am so glad I just bought some and tried it.  Because of coconut oil, I no longer need to keep vegetable oils and canola oil in the house.  The fats I have in my kitchen are butter, olive oil, and coconut oil.  It is all I have needed, and I feel great serving my family these types of fats.

Here is more information on cooking with healthy fats:

From The Nourishing Gourmet
benefits of using Coconut Oil

 From Lindsey @ Passionate Homemaking-
Part 1 Part 2 – detailing the best oil choices being coconut oil & olive oil

From Kitchen Stewardship-
A great post about the controversy surrounding coconut oil

HEALTH/ Healthy Eating/ How-Tos/ RECIPES

Ways We Avoid High Fructose Corn Syrup



If you have read this post on “Foods To Avoid” you will know that I work very hard to keep High Fructose Corn Syrup out of our home. Here are a couple of the reasons why:

 Dr. Mehmet Oz, author of You: The Owner’s Manual, made big news when he appeared on Oprah and told audiences that they should stop consuming HCFS. Dr. Oz says that the higher fructose content means that our bodies process HFCS differently than other sugars:
One of the biggest evil influences on our diet is the presence of high-fructose corn syrup (HFCS), a sugar substitute that itself is a sugar found in soft drinks and many other sweet, processed foods. The problem is that HCFS inhibits leptin secretion, so you never get the message that you’re full. And it never shuts off gherin, so, even though you have food in your stomach, you constantly get the message that you’re hungry.
Lots of folks, from the Weston A. Price Society to the AARP have said similar things, noting the very strong correlation between HFCS and obesity. Here’s Nina Planck’s take:
Intake of high fructose corn syrup grew by more than 1,000 percent between 1970 and 1990, far exceeding changes in consumption of any other food. The rise of corn syrup mirrors the increase in obesity. Fructose also raises insulin, blood pressure, and triglycerides…stop eating all forms of industrial corn.
For more reading on HFCS:Very thorough post on HFCS
Trying to avoid it can be disheartening, so I thought 
I would share some products we buy:

Breads/Cereals 
(MOST breads have HFCS.  There is more of a demand for HFCS-free bread, so I have been seeing bread companies respond to that demand, slowly but surely!

  • Natures Own 100% Whole Wheat bread (note, their other varieties do contain HFCS, but not this one)*
  • Rudi’s Organic 100% Whole Wheat bread
  • Sara Lee Hearty and Delicious 100% Wheat With Honey Bread*
  • Sara Lee Hearty and Delicious 100% Whole Wheat Bread*
  • Pepperidge Farms Whole Grain Wheat Bread
  • Pepperidge Farms 100% Whole Wheat Bagels*
  • Kashi Cereals*
  • Cheerios*
  • Total
  • Total Cinnamon Crunch
  • Post Grape-Nuts
  • Life Cereal
  • Quaker Oatmeal*
  • (or make homemade granola)

          Condiments

          • Annie’s Naturals Organic Ketchup
          • Annie’s Naturals Organic Honey Mustard
          • Annie’s Naturals Smokey Maple BBQ Sauce
          • Annie’s Naturals Roasted Red Pepper Vinaigrette (great used as a grilled chicken marinade!)
          • Bull’s-Eye Original Barbeque Sauce
          • Cascadian Farms Sweet Pickle Relish
          • Frenchs Honey Dijon Mustard (Most regular mustard contains hfcs, but a lot of the “honey” mustard’s do)
          • Heinz Organic Ketchup*
          • Hellman’s Mayonnaise
          • Wishbone Bountiful’s Salad Dressing
          • Natural Jif Peanut Butter*
          • Polaner All Fruit Spread(*we use jelly all the time on pb & j sandwiches and toast, so finding on w/o HFCS was exciting!)
          • Welches 100% Fruit Spreads

                Ice Creams

                • Nature’s Promise Organic Ice Creams
                • Breyer’s All Natural Ice Cream*
                • Breyers Pure Fruit Strawberry Fruit Bars*
                • Luigi Italian Ice
                • Dreyers/Edy’s Strawberry Fruit Ice Cream Bars
                • Some Ben & Jerry’s (ones with bits of candy and cookies usually do have HFCS

                      Crackers

                      • Nabisco Original Triscuits*
                      • Some Pepperidge Farm Crackers and Cookies

                            Chocolate:

                            • Cadbury-most
                            • Hershey’s Skor
                            • Hershey’s Special Dark Candy Bar
                            • Dove-most *

                                  Maple syrup:



                                  Granola Bars

                                  • Kashi*
                                  • Nature Valley Oats and Honey Granola Bars*

                                        Waffles (*I usually make homemade, recipe here, homemade pancake recipe here)

                                        • Kashi Go Lean

                                        Yogurt

                                        • Breyer’s
                                        • Brown Cow*
                                        • Dannon Activa
                                        • Stoneyfield Farm*
                                        • Wallaby Organic*

                                              Applesauce


                                              • Mott’s Natural Apple Sauce (add honey to sweeten, I use this in place of oil in many baking recipes)*


                                              Orange Juice

                                              • Simply Orange Juice Products*
                                              • Simply Lemonaide

                                                    Soda

                                                    • China Cola
                                                    • Archer Farms Brand Natural Italian Soda
                                                    • Blue Sky Soft Drinks
                                                    • Jones Pure Cane Soda

                                                          Pasta Sauce (I usually made homemade, recipe here)

                                                          • Ragu Organic Pasta Sauce
                                                          • Classico (most )

                                                              Think of it as an ‘exchange” — HFCS food for non-HFCS.  It seems less restricting, it is not that you have to go without, but be aware of the ingredients in certain products, and exchange the products you have been using, for more healthful ones.
                                                              I am fairly sure these products do not contain Non-hydrogenated Oils, which is another BIG thing to avoid. 



                                                              *the products I use most often
                                                              **excuse the crazy sized font and spaces on this post.  After trying for 45 minutes to fix it, I gave up!

                                                              HEALTH/ Healthy Eating/ How-Tos/ RECIPES

                                                              Healthy Eating -White To Brown: Make your grains count

                                                              I have been asked by readers to post some easy, practical baby-steps for them to take on their road to healthy eating. Here are some we started with…
                                                              Get Rid Of White and Embrace Brown!
                                                              • Brown rice instead of white rice
                                                              • 100% Whole wheat pasta instead of plain
                                                              • 100% Whole wheat bread instead of white
                                                              • Whole grain, fiber- rich cereals instead of sugar cereals
                                                              • Whole wheat flour instead of white flour
                                                              If that is too overwhelming, just start with one. Give your family a chance to get used to it.
                                                              Whole Wheat Pasta
                                                              When I switched from white pasta to brown, the first few times I mixed the two together to introduce it to the family. I also let them get heavy handed with the parmesan cheese.:) They did complain that it tasted different the first couple times, but got used to it. Now, they don’t even remember complaining about it!
                                                              100% Whole Wheat Bread
                                                              This one is so important if you are a family that eats a lot of toast and sandwiches. White bread is just a bunch of empty calories, very little fiber, and does not keep you full.

                                                              Read Labels!! (while you are checking out fiber content ..aim for 3 grams/serving-also look for high fructose corn syrup, which you want to avoid!)

                                                              In comparing bread ingredient labels, use the same judgment tip we mentioned in comparing yogurt labels: the shorter the ingredient list, the better the bread. The most nutritious bread may be made from only whole wheat flour, water, yeast, and salt, with possibly a touch of molasses and honey, or the addition of other “whole” grains. The key-word on the bread label is “whole.” Be particularly careful of the most recent little white label lie called “wheat flour,” which does not mean the same as whole wheat. Wheat flour, which gives bread a light brown color and therefore more health appeal, is 75 percent white flour and only 25 percent whole wheat. So it’s only 25 percent healthy bread instead of 100 percent. By looking at labels, you can group breads into three categories:

                                                              • Best breads are 100 percent whole wheat. Whole wheat flour is the first ingredient on the label. Enriched flour does not appear in the ingredient list. If it doesn’t say “whole wheat,” it’s not. Wheat flour, as listed on labels, officially should mean 75 percent white and 25 percent whole wheat, but it may not. All white bread is “wheat flour,” so this term is misleading, at best. A truthful label would state what percentage is whole wheat. If a label says “wheat flour,” assume it’s not whole wheat.
                                                              • Better breads list “whole wheat flour” as the main ingredient, but may include white flour, too.
                                                              • Downright junk breads list “bleached, enriched flour” first in the ingredient list. Leave these on the shelf where they belong. If it doesn’t say “whole” on the label, it’s wrong for your body.
                                                              Brown Rice
                                                              This one is a big one. There is just so much benefit from eating brown rice! I have a rice cooker that is so easy to use. I love using homemade chicken stock instead of water, or adding a can of rotel tomatoes w/green chilies with the water.

                                                              (from whfoods)

                                                              The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be “enriched” with vitamins B1, B3 and iron.

                                                              Healthy, Whole Grain Cereals
                                                              Get rid of sugar cereals! I personally can’t stand the idea of my girls eating these for breakfast b/c I know the sugar rush I get when I eat them, and I also know the let down shortly after. I picture them sitting at school, tummy’s growling by 10:00 a.m. distracting their little brains, just because of a choice I made when adding groceries to my cart. When you are eating these type of cereals every day, then switch to a fiber rich, whole grain, low- sugar cereal, you will notice a difference when you try to go back to the sugar cereal. It will taste good (maybe), but won’t be satisfying and won’t make you feel good or full.
                                                              My girls get tired of the same type every week, so I try to mix it up. Right now they are on a Raisin Bran kick. Cereal was another food that took some time for them to adjust to. Now they “get it”. My oldest daughter was at a sleepover this past summer and ate a donut and a bowl of fruit loops or lucky charms or one of those yummy fun cereals. I had to pick her up mid-morning for a swim lesson (she is in level 4 which is pretty intense laps most of the 45 minutes). The first thing she said to me when she got in the car was, “mom, I need some good food or I will not have the energy to swim” She loved the donut and fun cereal, but also knew it just wouldn’t do the trick for swimming stamina.
                                                              Whole Wheat Flour
                                                              This one has been the hardest for me. I am finally figuring out brands I like, and how the different types of whole wheat flour work in different recipes. I am a big fan of Bob Mill’s Flours. I have yet to find a whole wheat pizza dough recipe I love, I’ve found a few likes, but no love’s.:(
                                                              It does make the world of difference when it comes to homemade pancakes, waffles, breads and muffins. These are foods that would be very empty nutritionally if not for a good, whole wheat flour. I still keep white flour on hand, but I make sure it is unbleached.

                                                              As I reflect back on when we started changing how we ate, there was a big shift in my thinking when it came to being purposeful in choosing foods and recipes that would nourish, not just fill. You can fill a car up with gas, but the quality of the gas makes all the difference in how that car runs. Same with our bodies. I have used that analogy with my girls one too many times, because now they say roll their eyes when they hear me say it.:) We talked about how a car would crawl and sputter if filled with gas that had a bunch of sand in it, same with our bodies when it comes too much sugar and not enough vegetables, fruits and healthy, pure foods. They get it. Makes a momma proud!
                                                              I hope this post helps and is not too overwhelming. Again, if it is, just pick one and go from there.


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