Get Your Citrus Burst!

True Lime and True Lemon are amazing!

I am loving it!

My hubby actually found it for me on slickdeals.net and as he suspected...
I love the ingredients list!
So it's helping me drink more water!

Just add a packet to some water for a refreshing drink!

And for a few more days (Octobasale!), there's a great deal!

These tiny packets are packed with FLAVOR!  

Each packet = basically just a fresh fruit wedge that's been crystallized.

It's a powder made from citrus oils and juices!

The possibilities are endless!

Mojitos, rice, salsa, tea, burritos, Popsicles, avocado, tortilla soup!

Try it in TWO-MINUTE FRIDAY NIGHT DINNER!

 or SUPER-EASY GUACAMOLE!

This looks like another cool option -- sweetened with the natural sweetener STEVIA!

True Orange will be arriving at my house any day!

And there is a super SALE going on for the next few days!!  Check it out HERE!

BONUS TIP: Stevia is a natural alternative to regular (sugar) or artificial sweeteners.  However, it is labeled as a DIETARY SUPPLEMENT and is therefore unregulated.  SO, if you ever buy/eat STEVIA, on it's own or in another product (such as the raspberry drink above), make sure it is NOT the EXTRACT, and that there aren't lots of other ingredients listed in the product.  You can GROW IT in your backyard for a super-SAFE option!

COMMENTS: How would you use your True Citrus products?

Autumn Harvest Salad

SUPER EASY and NUTRITIOUS!

Autumn Harvest Salad

1 can garbanzo beans

1 c plain non-dairy yogurt CLICK here for Benefits!

1/2 c fresh cranberries (or you can try dried cranberries)

1/2 c walnuts CLICK here for 3 Wonderful Reasons to Be Wild about Walnuts!

1 apple, chopped

pepper, cinnamon

Great on its own, whole wheat toast, or a roll-up of flat bread (Flatout) or a tortilla!

COMING SOON: Benefits of cranberries!, Pumpkin Bread Dip, and Berry Kale Popsicles

COMMENTS: The leaves are just gorgeous this year! What are your favorite fall foods and activities? Have you jumped in any leaf piles yet this year?

You Might Never Cook Kale Again!

My sister-in-law shared some amazing Pine Nut Kale Salad with me the night before I ran a half marathon over the weekend!  I was thrilled to have some delicious, healthy food to eat besides the take-out pizza we also ate!  She also made some fabulous hummus AND a savory black rice dish!  Lucky me!

By the way, Kale is super healthy -- check it out!

I loved the Pine Nut Kale Salad so much that my mouth was watering for it until I made it again at home the next day!

Pine Nut and Kale Salad

a bunch of kale (stems removed)

lemon juice

~1/2 c pine nuts

Combine everything, and let sit as long as you can stand, and enjoy! NO COOKING! When I made it at home, I couldn't resist having a hefty serving right away. However, I did save a tiny bit for later, and leftovers the next day tasted even better! The greens and nuts beautifully soak up all that delicious Italian flavor!

In other Kale News, Kale Chips from Trader Joe's are super! (other yummy TJ's items!)

Note the AWESOME ingredients list!, and high fiber and protein content!

I almost never pay any attention to calories, instead making healthy choices, so calories aren't important.However, I thought I'd provide a quick word of caution that they are a bit steep in calories and fat.

The fat is GOOD fat, and the calories are GOOD calories, but if you're "watching" you might try making kale chips at home, so they can even be super low-calorie!  I haven't perfected the kale chip making process, but it's pretty easy if your up for it!

Don't worry too much -- the fiber and protein should make you full before you've eaten too many!

COMMENTS: How do you like your kale?  Any fun recipes for healthy greens?

Sweet Treats

What do these SWEET TREATS have in common?

1. Fabulous FIBER!
2. NO sugar OR artificial sweeteners!
3. Kids love them!  Unique, fun packaging (squeeze pouches, copy-cat Fruit by the Foot)

.

 Clevelanders, everything above was purchased at Marc's!

• DOLE Red Grapefruit Sunrise cups are my favorite! -- Quite TART just like fresh grapefruit!
• Liberty Gold Peaches -- in pear juice
• Rowland Mandarins -- in water
  (you can divide canned items into smaller servings in separate containers).
• MOTT'S Medleys even have a bunch of veggies in the ingredients:  carrot, cucumber, green pepper, and vegetable juice!
• Almost any apple sauce!  Just make sure there isn't any SUGAR -- why do they sneak it in?? 

Just through these in -- frozen orange pieces are SO REFRESHING! (gotta love frozen fruit!)

These apple slices from Vacaville Fruit Company are available at Costco!
SO crisp, nothing ADDED!
Over 7 lb Granny Smiths for $10!

Above from Target -- kids love these squeezers!
Many flavors: strawberry, berry, apple, mango!
Mango GOGO SQUEEZ are my favorite!
Berry Sponge Bob and Apple Gogo Squeez available at Costco!

FRUITABU is a sort of fruit leather in "Fruit by the Foot" form!
Purchased from amazon!
Save with "Subscribe and Save"!

Delicious Dried Mango

 Freeze Dried Raspberries (in this post)

Freeze Dried Strawberries (in this post)

Fruit Leather and Dried Apricots (in this post)

You might also like: Eat for Energy!
OR Fun Fruits! from Convenient Costco!

COMING SOON: fruit juice / beverage post!

Feel free to SHARE your favorite SUGAR/ARTIFICIAL SWEETENER-free sweets?

Oatmeal Raisin Cookie Dough Laraballs

These Laraballs are ADDICTING!

Only 2 or 3 ingredients and completely satisfying!

No OATMEAL, BUTTER, EGGS, BAKING, GLUTEN, or SUGAR!

LARABALLS: Always Healthy, Gluten-Free, Fast!

Oatmeal Raisin Cookie Dough

1 1/4 c walnuts

3/4 c raisins

Other add-ins: cinnamon, or rolled oats (for a lower-calorie treat)

Blend in a food processor until a dough forms, and  enjoy!

You can eat it by the spoonful, 

or transfer the mixture into a plastic bag and make balls from the outside of the bag, 

or use candy molds and freeze like shown below. 

Gluten-Free Oatmeal Raisin Cookie Dough

Fresh-You RECIPES are so EASY, they can be written up (and made) by kiddos, especially Laraballs!  Click here for more flavors!  This afternoon, my daughter decided to make a "book of food" when included nearly twenty recipes/pages that she could make!  Oatmeal Raisin Cookie Dough Laraballs made the cut (though the words didn't come out boldly enough to see in the pics below)!

When kids help decide about what to make and help make foods, 

they have big appetites for what is on the menu!

COMMENTS: Do you have certain foods that you eat when you are in a "healthy mode/phase"?  In my house, if there is a bag of Laraballs prepared/handy, everyone is less hungry, cranky all day long, and eating less junk!

Yoga Benefits for All AND Cosmic Kids Yoga!

If you want to calm down, relax, AND have fun with your child, try Cosmic Kids Yoga!

Yoga for children should be quick moving and fun!  In Cosmic Kids Yoga, Jaime pleasantly takes kids on vivid adventures and her background is vibrant and dreamy!

Like adults, kids get lots of health benefits from practicing yoga, and more interestingly, we can all experience these TOP 5 BENEFITS of YOGA!

1) Feeling HAPPIER, and more CONTENT after yoga!

2) "Even beginners feel LESS stressed and more RELAXED after their first class." -- WedMD

"...yoga can help counter the stresses experienced by young people living in a hurry-up world." -- Yoga Journal

3) Improved LEARNING, MEMORY, and FOCUS/CONCENTRATION!

4) Accepting yourself!

5) More energy!

Bonus Benefits: strength, flexibility, balance, posture, coordination, body awareness, breathing, and heart health!

Source: WebMD's review of Yoga Benefits

GO ahead and give Cosmic Kids Yoga a try!  

You just may have a more peaceful time with your kiddos!

You might also enjoy these posts related to relaxation: Mindfulness Mad Easy (this post mentions some books, especially a children's book, all about peace and relaxation) and Meditation Simplified

COMMENTS: Do you practice yoga?  What benefits do you find most helpful?  Think your kids would like to try?

Slushy Spritz Spheres!

The only thing that keeps this from being the perfect snack is the delay to freeze them!

Simply wash grapes, remove from stems, and freeze!

 

Silly name, but these little bites deserve some attention!

They are so fun to nibble at, suck on, and enjoy!

They slow down how fast you eat a bunch of grapes,
and if you're looking for a sweet frozen treat, they are sugar-free and nearly effort-free!

Freeze some tonight, and enjoy in the morning!

Other yummy frozen fruits: frozen banana slices, frozen orange slices (these taste like slushies too!), and I'm sure you've enjoyed your share of frozen berries!
Can't forget Trader Joe's frozen mango chunks and pineapple tidbits (click here to see the difference between processed pineapple options) :)
Click here to see my other favorites at Trader Joe's!

COMMENTS: What fruits/foods do you freeze for fun?

Trader Joe's Treasures!

I LOVE, LOVE, LOVE Trader Joe's! 

THESE are my favorites!

1. FROZEN produce

Fruit!  MANGO, pineapple, berries, ...

Frozen veggies! ARTICHOKES, shelled edamame beans (so convenient!), mixed peppers

PS: once I bought their delicious edamame hummus!...it was kind of expensive for the quantity, but truly tasty! (not frozen or on the top 8 list, but something to try!)

2. Indian SIMMERING sauces in a jar, and boxed Indian dishes!

3. Freeze dried raspberries! These are SO FLAVORFUL! Check it out: you can eat this whole, big bag for only 130 calories and 11 grams of fiber! I don't think I could ever eat this whole bag at once :~ Plus, NO other ingredients necessary to preserve the fruit!

4. Roasted, unsweetened PEANUTS are our favorite! ...plus, there's a large variety of nuts, all at a great value!

5.  Lots of healthy healthy bread choices! Whole wheat tortillas, Food for Life Ezekiel bread (sesame seed and cinnamon raisin), and pitas too - note: smaller size is cheaper than larger.

6.  Larabars -- if you've ever stopped by FRESH-YOU, you know how much I love these -- may be the perfect snack! I even make them at home!

7.  Chocolate covered espresso beans, dark chocolate covered edamame beans, and single serving dark chocolate bars (each of these treats have some sugar, but are still better than other options!)

8. Fresh fruits and veggies -- when anything is on sale, the prices are pretty good! And also dried fruits, like mango, yum! Make sure there isn't added SUGAR.

9. Tempeh for sure, and for times when you're stuck in a jam: meatless meatballs and falafel in frozen section.

If you must use something like "butter", PLEASE USE SPARINGLY! Earth Balance buttery spread is a non-animal, non-hydrogenated spread, so it's an alternative to butter or any other "margarine" on the market. TJ's price is the best. If you know of something better, please share what you enjoy :) Avocado, hummus, and nut butters are my favorites!

Bonus! Flowers!, even potted basil! ...wine there is also impressive in value and quality!

So, I love Trader Joe's. I love the value. I love the friendly atmosphere.  I love that the ingredients lists don't require magnifying glasses!

There are many other Trader Joe's products that would also likely be staples if it were not for my neighborhood Costco! Still, I am always sure to be stocked up on my list!

So does Lisa at 100 Days of Real Food -- here are her favs! (there are a few animal foods there - I don't recommend those!)

COMMENTS? What are your favorite healthy foods from Trader Joe's?!

Scandalous Supplements -- What you NEED to know!

This is one of the MOST IMPORTANT messages I want to share with everyone I can!

WHAT are dietary supplements?

ANYTHING that isn't considered a FOOD or a DRUG! This includes a surprising number of in-between items such as protein powders, energy drinks, certain oils (like flaxseed oil), and of course vitamins, minerals, and herbal remedies.

WHY is this important?

In 1994, the FDA's responsibility to regulate dietary supplements was TAKEN AWAY with the Dietary Supplement Health and Education Act (DSHEA).

This law still stands. So, the FDA (or any governmental agency or law) does NOT exert any control over the manufacture of supplements as long as they make no claims about preventing, treating, or curing any disease. There is NO FDA approval system!

A manufacturer does NOT need to PROVE a dietary supplement is SAFE or EFFECTIVE before marketing it!

WHO can make and sell supplements?

Any company may promote its supplement as helping any human process to work normally -- "Supports a healthy brain!"

Be entertained and ASTONISHED with this clip from the movie Bigger, Stronger, Faster ...see how to make your own supplement company :)

HOW did the sales of dietary supplements change since DSHEA of 1994?

Look how it SKYROCKETED!

Trends in Global Nutrition Industry since 1994

WHAT about SAFETY?!

Here is another alarming trend that the following visual communicates well! These bars represent 1000s of reports of adverse reactions to dietary supplements*. Until 2006, companies weren't even required to report complaints about (even deaths from!) their products!  Earlier this year (2012), the FDA found that up to 70% of companies STILL aren't reporting problems customers have had with their supplements the way they should be, even after they've received warning letters! (Wikipedia and FDA's conclusions from many laboratory inspections)

*I was unable to obtain such data after 2000.

Adverse Reactions to Dietary Supplements from
National Poison Control Centers and  FDA, 1994-2000

WHAT about EFFECTIVENESS of a dietary supplement?

Not a lot to say here, but there is an important answer. A manufacturer does NOT EVER need to PROVE a dietary supplement is EFFECTIVE at doing what it claims!

WHAT can YOU DO?

Buy US Pharmacopeia (USP) Verified Supplements! (USP Supplements)

Look for this seal on Dietary Supplement Labels!

USP is a nearly 200-year-old, scientific, nonprofit organization that sets standards to ensure quality, strength, safety, purity, and potency of dietary supplements in order to PROTECT PUBLIC HEALTH WORLDWIDE! It's been around since before the FDA! It's made up of a team of more than 800 VOLUNTEER experts!

WHAT about cost?

DO NOT trust the PRICE as a measure/predictor of safety or effectiveness of a product!

USP-labeled supplements are generally less expensive than non-approved supplements, so choosing USP is a win/win situation for your health AND your pocket book!

Costco Members: Costco sells lots of USP supplements, and for a much better value than anywhere I have found -- hooray!!

Consumerl Lab is a website/company whose mission is to identify the best quality health and nutritional products through independent testing. It tests many, many different supplement brands for similiar characteristics as described above for USP. You must pay for an annual membership.

Big name brands are generally safer -- it is harder for complications, complaints, etc to slip through the cracks with such mass production.
Avoid buying anything labeled as a dietary supplement at small, health food stores, or especially ONLINE!

KEY NOTES!

• If a product is labeled as a dietary supplement, TAKE CAUTION!
• IMPURITY and CONTAMINATION in supplements are major risks!
• You want to know that what is in the bottle is SAFE and also includes NO MORE or LESS than what is stated on the bottle!
• Supplements boasting to help with a particular condition are a) BREAKING the law, and b) may be including in their product an unlisted prescription DRUG, or other contaminants, such as lead or mercury.
• READ the scientific research regarding effectiveness of a dietary supplement, apart from what you find on a label or on a company's website.

Reliable Resources for Dietary Supplements

Wikipedia's Notes on Dietary Supplements

Dietary Supplement Health and Education Act (DSHEA)

FDA 101: Dietary Supplements

NIH's Office of Dietary Supplements -- they have a section with Dietary Supplement Fact Sheets

NIH's National Center for Complementary and Alternative Medicine -- they have a section called Using Dietary Supplements Wisely

COMING SOON: which supplements (B12, etc.) and which brands do we use in my home, as well as how often/much, AND RELIABLE sources of health and nutrition information (and where NOT to look for info!)

Challenge #1: Fresh Garlic!

Fresh-You Challenge #1: Fresh Garlic!

I am so thrilled to be helping people be healthier through this blog!

Now I am beginning a two-week CHALLENGE to encourage YOU into ACTION!

I hope you'll join me!  Leave a COMMENT if you're up for it!

I get a huge bag of fresh garlic from Costco for $4!!
The real thing, so you don't have to worry at all about potency or purity or safety of a dietary supplement!

BENEFITS of GARLIC

WHY GARLIC?  The key component: anti-bacterial ALLICIN.  It may be beneficial to your immune system, and relatedly help prevent some cancers, treat ear infections, decrease incidence of colds, lower cholesterol and blood pressure, and heart attack risk (by decreasing clotting in the blood)!

The science still has a lot to nail down as far as providing reliable research (unlike BROCCOLI, which is SO SOLIDLY helpful regarding cancer prevention and even treatment!), however, garlic has been used for MANY generations, and it isn't going to harm anyone, so why not give it a try!

Click on the image for a 15 second summary from Dr Oz!
(go forward on the video to 1:00 and just watch the end for the garlic benefits!)

THE CHALLENGE

I am "taking" 1-3 cloves of garlic per day for at least the next two weeks (I've actually been trying to do so for a few weeks now!).  I do this by peeling a clove and then chopping it into 4-5 small pieces and then swallowing them like a pill!  Thanks to my hubby's mom, and Dr Andrew Weil for the clever tip for consuming lots of fresh garlic!  This helps minimize breath/aftertaste problems.

I tried 5 small cloves one day...after I'd missed a few days, and it was too much!  You'll know right away if the garlic isn't agreeing with your body!

Not sure how to notice if the garlic is doing any good other than making it through the whole winter cold-free.  Then I'll know I certainly had fever colds than last year, since I'm sure I had a least one!

FORMING A NEW HABIT

It normally takes AT LEAST that amount of time (2 weeks) for a new practice in your life to become a HABIT!

According to a study that measured this, it took a lot longer: an average of 66 days (at this point an activity had become as automatic as it ever would)!  Considering our two-week jump start, you can see on their graph below that the natural-ness or automaticity of the activity increased very steeply early in the habit introduction (see "Look here!" on the graph -- in about 20 days automaticity reached about 50-70% of total change which would plateau after 66 days).

AUTOMATICITY?  This was measured with questions related to a given new activity becoming 'hard not to do' and could be done 'without thinking'.

This drawing came from Jeremy Dean's blog: Psychblog.  Jeremy's interpretation was that it takes a long time (average of 66 days) to form a new habit; I saw it differently -- seeing the early changes in automaticity as extremely motivating!
Psychblog is a very cool blog about current psychology topics and research :)

GARLIC RECIPES

Consider that most recipes only require a few cloves of garlic, which will then be divided into many servings.  Also, cooking garlic may diminishes its medicinal properties.  Still, garlic is DELICIOUS and present in many cuisines!  Here are some examples!

Try Chinese -- Rich and Tasty Tofu Stir Fry
OR Indian -- see a convenient meal in a box!
OR Middle Eastern -- Heavenly Hummus
OR Italian -- EASY Eggplant Parm (it's in the sauce, but you could add more!)
OR American -- Hearty "Turkey" Meatloaf
OR Mexican Fiesta Bowl

RELIABLE GARLIC RESOURCES (Great sites to search health-related other topics!!)

Medline Plus
http://www.nlm.nih.gov/medlineplus/druginfo/natural/300.html

National Center for Complementary and Alternative Medicine
http://nccam.nih.gov/health/garlic/ataglance.htm

National Cancer Institute
http://www.cancer.gov/cancertopics/factsheet/prevention/garlic-and-cancer-prevention

University of Maryland Medical Center Complementary Medicine
http://www.umm.edu/altmed/articles/garlic-000245.htm

COMMENTS: Do you get super-busy in fall?  How do you cope?  I just found out about a study that reported that there is actually a sort of mental disorder label for after-summer blues!  While I can't say I get depressed with this change of seasons, I certainly have a very full calendar and to-do list!  Thank goodness there are things we can do to simplify!  Ten Tips and Tricks to Simplify Your Life!