Our Food Pyramid

This is a great image that nicely summarizes the way we eat. You can click on the image and learn more.

PlanToEat.com

Had to share this rockin' new website for meal planning.  With 5 kids ages 11 and under and a really hungry husband arriving home every evening, I simply MUST have a nightly dinner plan. ESPECIALLY now that we're eating more Paleo, because ordering pizza simply isn't an option.  I've made several attempts at meal planning in the past but it just never seems to work out.  I am quite the cookbook collector and can't resist all the really cool recipe websites so there is definitely no shortage of recipes in my life.

You see, I'm not the type that can always have fish on Friday and chicken on Monday etc. In fact, to my detriment, I hardly ever make the same meal twice.  So in trying to find some middle ground, I stumbled upon this awesome meal planning website at www.plantoeat.com.  I signed up for the 30 day free trial and started loading my favorite recipes. The coolest thing is being able to import recipes from other websites with the click of a button, or hand enter my own cookbook favorites.  Then with a simple click and drag over to my weekly planner, I've got a meal plan (that will sync with MS Outlook by the way!).  Then one more click and I've got my shopping list for the week.

No matter what your dietary philosophy, you can connect with other members cooking and eating the same way and share recipes.  So now my goal is to create several REALLY good weekly meal plans and rotate them around.  With everything in one place now, I'm looking forward to purging several of my "too many" cookbooks at my next yard sale!  If you decide to sign up, don't forget to friend me!

Folks, This Aint Normal!

Anyone interested in starting a book club with a focus on Health, Nutrition and Sustainable Agriculture?? This would be the perfect book to get it started!!

A new book by Joel Salatin, Folks, This Aint Normal will be hitting the bookstores on October 10.  For the first time, Joel's wonderful information and style has been taken up by a major publisher (Hachette Book Group) and will be launched into the mainstream book world.

FOLKS, THIS AINT NORMAL

By Joel Salatin

We live in abnormal times.  Really abnormal times.  Times when most people think Twinkies,  Cocoa-puffs, and Mountain Dew are safe but raw milk, compost grown tomatoes, and Aunt Matilda's homemade pickles are unsafe.  The average morsel of food travels fifteen hundred miles between point of production and point of consumption.  Indeed, the average T-bone steak sees more of America than the farmer that grew the cow.

Never in the history of civilization has a culture eaten foods it can't pronounce, foods that can't be made in a domestic kitchen, or foods that won't rot.  Living foods mold, rot, and decompose.  How long can an M&M remain on your counter without altering its appearance? 

Until extremely recent days, people had to  think about energy, whether it was providing for draft animals for transportation and power, or accumulating firewood to keep the stove burning in the winter. 

We are the first culture to abdicate domestic culinary arts in favor of microwavable boxes of processed, stabilized, extruded, reconstituted, dye-colored, amalgamated, irradiated, nutrient-compromised, transgenic modified, prostituted pseudo-food.    Modern America now has the highest rate in history of chronic, debilitating diseases, and leads the world in unhealthiness. 

We're the first culture to invent supermarkets and to universally equate children's chores with abuse.  We're the first culture to confine animals in factories, use pharmaceuticals on our food, and break the soil-building carbon cycle on a massive scale. 

These themes, discussed in historical context, conventional modern-day thinking, and future response, position Joel Salatin's new book FOLKS, THIS AIN'T NORMAL as a must read for Weston A. Price members.  Indeed, he even uses the book to acquaint the world with WAPF as well as the Farm to Consumer Legal Defense Fund.

"When a major publisher (CenterStreet, an imprint of the Hachette Book Group) decided to put their weight behind this project, I decided that part of my objective would be to let the world know about all these wonderful groups and thinkers who really have all the answers to people's fears.  I get tired of seeing the media wringing their hands as if solutions don't exist, when in fact, they do.   I hope this book draws thousands and thousands into the WAPF camp--just mentioning the organization should drive people to the website."

Never one to allow victimhood excuses, Salatin ends each chapter with a bulleted list of "things you can do."  This broad book addresses issues as varied as food police, soil development, Disneyfication of the culture, and scientific findings proving pasture-based livestock is far more nutrient dense than factory-farmed counterparts.  It will warm your soul.

If you've ever wondered how to articulate how ridiculous many modern assumptions are, this book will give some sound bites.  Filled with stories, satire, and humor, FOLKS, THIS AIN'T NORMAL  is due for release Oct. 10 in hardback, Kindle, and audio-book.

American Dietetics Association Conference

Robb Wolf, a Paleo blogger and health and fitness consultant I follow, has enlisted a team of Registered Dietitians in his practice. They recently arrived at the American Dietetics Association Conference and he will be blogging about their experience there. Check out these photos from day #1 of the conference! No, this is not a joke!

http://robbwolf.com/2011/09/25/ada-conference-day-1-in-pictures/

The Healthy Baby Code

One of my favorite bloggers and pod casters is Chris Kresser and he has put together the most amazing guide for anyone even thinking about getting pregnant.  Whether you've been trying to conceive for a long time or just found out you're pregnant with the "bonus baby", Chris' study course on how to build a healthy baby is a gem that I would not want to be without.  This guide is especially useful if you're new to healthy eating or just starting to think about a more healthy lifestyle.  The sooner you begin to apply these principles before conception, the better chance you'll have of creating a vibrantly healthy and intelligent baby!! I had to piece this information together over a ten year period, and although I did better and better with each of my five children, I would've given anything to have this information all in one place!  Check it out HERE

Why You Get Fat

Big Fat Lies!

Interview with Autism Expert, Dr. Natasha Campbell-McBride

Dr. Natasha Campbell-McBride is a cutting edge autism expert out of the UK. She left a practice in neurosurgery in pursuit of a cure for autism after her first born son was diagnosed with the puzzling disease at the age of 3. If you know anyone with a child diagnosed with Autism, ADD, ADHD, Depression, Dyslexia, Dyspraxia or Schizophrenia, this information could dramatically change their lives. I've heard her speak on two separate occasions and I'm convinced her work is closer to solving the autism epidemic than any other treatment available.....and it DOES NOT involve the use of prescription drugs! This interview is in several parts and the first part is embedded below.  PART 2, PART 3, PART 4, PART 5, PART 6.  Her book is titled "Gut and Psychology Syndrome".

"Interventions to Reduce Sugar Consumption"

If sugar consumption concerns you at all, this lecture just given by Dr. Robert Lustig on July 15th is a must-see! Interventions to Reduce Sugar Consumption Dr. Robert Lustig, Professor of Clinical Pediatrics, in the Division of Endocrinology at UC San Francisco, explores how and why to reduce sugar consumption. Series: "UCSF Center for Obesity, Assessment, Study and Treatment" [7/2011] [Health and Medicine] [Professional Medical Education]

Random Rants

You'll never have optimal health, physical or mental, until you overcome your body's addiction to sugar and grains and let go of your fear of animal fats! The evidence is stacking high and hitting the mainstream daily, but has it reached you? Just start Googling things like The Paleo Solution, low carb diets, The Weston A. Price Foundation, Dr. Joe Mercola, Dr. Jay Wortman, Nora Gedgaudas, high fat diets, Jimmy Moore (Livin' Lavida Low Carb), Dr. Ron Rosedale, Dr. Robert Lustig......the one thing they all have in common?? The elminination of grains and sugars to achieve optimal physical and mental health! 

Livin' LaVida Low Carb Podcast

I recently had the opportunity to be a guest on Jimmy Moore's "Livin' LaVida Low Carb Conversations" podcast. In January 2004, Jimmy Moore made a decision to get rid of the weight that was literally killing him. At 32 years of age and 410 pounds, the time had come for a radical change of lifestyle. A year later, he had shed 180 pounds, shrunk his waist by 20 inches, and dropped his shirt size from 5XL to XL. After his dramatic weight loss, Jimmy was inundated with requests from friends, neighbors and complete strangers seeking information and help. Jimmy is dedicated to helping as many people as possible find the information they need to make the kind of lifestyle change he has made. 


To that end, he has started a blog and a number of web-sites to get out the message of lifestyle change and healthy living. My personal favorite is Jimmy's weekly Livin' LaVida Low Carb podcast where Jimmy interviews scores of nutrition scholars, authors, doctors, scientists, professors and fitness experts.  I love his relaxed and highly articulate interview style. He is quickly becoming one of the most popular health podcasts on iTunes!  The Low Carb Conversations episode I participated in aired on June 17th. You can listen to it HERE. 

Excellent Source of Healthy Eating Advice

Diane Sanfilippo is a Certified Nutrition Educator and Holistic Lifestyle Coach in San Franscisco. She has a rockin' website at www.balancedbites.com. She recently shared these awesome, handy info sheets and I wanted to pass them on to you.

Fats & Oils-Cleaning up your diet by using the right fats and oils.

Sugar and Sweeteners-Maybe it's time for a change.

Gluten Free Made Easy

Nightshades

Quality Matters-Food Quality Guide

Farmarazzi Slideshow : Slow Food USA

Farmarazzi Slideshow : Slow Food USA

Mainstream Media Misses Another Gold Nugget Study

This six year old study offers yet more proof that you must eat fat to lose fat!  Sadly, it went unnoticed by the mainstream....

New fat is needed to clear old fat from body | Newsroom | Washington University in St. Louis

Good Meat Cookbook

Whether you're already consuming sustainable meats like grass-fed beef, or you're heading in that direction, it's important to understand that meat raised on grass cannot always be prepared in the same way as conventional meat. Grass-fed beef is much leaner so there is little to insulate it from the heat source, making it important to cook with lower temperatures.  Also because of the lack of insulation, the meat will cook about 30-50% faster!  I'm embarrassed to admit how many grass-fed roasts and steaks I've ruined because I didn't know how to properly cook them!

As someone who knew very little about cooking until 10 years ago, I tend to depend a lot on cookbooks (truth be told, I'm a "cookbook junkie") for guidance and instruction.  That's why I am so thrilled about a new cookbook designed specifically for sustainably raised meats.  Please allow me to introduce "Good Meat-The Complete Guide to Sourcing and Cooking Sustainable Meat" by  Deborah Krasner.

This is not just a 400 page cook book with over 200 recipes (weighing in at 5 pounds)! It's a complete educational resource. My favorite part is the section on "Cow Anatomy" where she breaks down where each cut of meat comes from and how to communicate a cutting order to the butcher.  When I first started buying meat directly from the farmer, nothing was more intimidating than getting that call to say "Your beef is ready, time to get your cutting order to the butcher!" Yikes! I had no clue what was I doing.

Krasner's cookbook not only does this for beef, but offers the same great information on lamb, pork, rabbit and poultry!  If you're like I was and the only thing stopping you from buying a whole side of beef, pork or lamb is not understanding how to find it and order it, this is for you.  The book is packed with beautiful full-color photographs, thorough explanations of cooking techniques and, for those of you blessed with a little acreage, she even discusses the economics of raising meat in your own backyard. 

Do You Have "Normal" Blood Sugar?

A couple weeks ago I shared an article on Facebook from The Healthy Skeptic blog about testing your own blood sugar levels. As I have continued to research this topic both at The Healthy Skeptic and at Blood Sugar 101 and began testing myself, I am fascinated by what an excellent personal diagnostic tool this actually is.

Knowing your own personal fasting and post-meal blood glucose levels can give you valuable information about your health and prevent you from suffering needlessly in the future. You don't have to wait until you're diabetic or pre-diabetic to benefit from this information. Currently, the medical community offers us these targets for "normal":

Marker	Normal	Pre-diabetes	Diabetes
Fasting blood glucose (mg/dL)	<99	100-125	>126
OGGT / post-meal (mg/dL after 2 hours)	<140	140-199	>200
Hemoglobin A1c (%)	<6	6-6.4	>6.4

HOWEVER, before you adopt any such target, it is worth mentioning that the point of setting and adhering to any blood sugar target is to avoid diabetic complications. I don't know about you, but just avoiding diabetic complications is not quite what I have in mind when it comes to good health!

So, if you’re interested in vibrant health and longevity – instead of just slowing the onset of serious disease by a few years – you’d be well advised to shoot for these targets instead:

Marker	Ideal
Fasting blood glucose (mg/dL)	<86*
Post-meal (after 1 hours)	<140
Post-meal (after 2 hours)	<120

*If you’re already following a low-carb diet, fasting blood sugars in the 90s and even low 100s may not be a problem, provided your A1c and post-meal blood sugars are within the normal range.

So why not pick up a ReliOn Confirm-Blood Glucose Monitoring System for $9 next time you're out and put your blood sugar to the test? (don't forget extra testing strips) Specific testing instructions are available HERE.

Gary Taubes to Appear on Dr. Oz March 7th!

Gary Taubes, author of "Why We Get Fat and What To Do About It" will appear on Dr. Oz next Monday, March 7th.  Please visit my fellow blogger Jimmy Moore at Livin' LaVida Low-Carb for an excellent explanation of why you should not miss this episode!

Guaranteed Kid Pleaser!

Every family has an all-time favorite meal and at our house it is most definitely my "Coconut Crusted Salmon" recipe. But the salmon aren't running right now so tonight I decided to try the same recipe on chicken breasts.  All the kids loved it so I'm convinced I can put this topping on just about anything and they will eat it with joy. I wish you could see them fighting over who gets to scrape the last of the buttery coconut off the bottom of the casserole dish!

Coconut Crusted Chicken

Ingredients:

4 chicken breasts

1 cup of unsweetened shredded coconut

1/2 t. paprika

1 t. sea salt

4 T melted butter

Preheat oven to 350. Butter the bottom of a pyrex casserole dish and add chicken breasts. Mix melted butter with salt, paprika and shredded coconut in a small bowl. (I usually add more butter and coconut because we like extra topping!) Bake for about 30 minutes until crust is lightly browned.  If your topping starts to brown before the chicken is done, just turn down the heat a little and keep an eye on it! 

Pureed Sweet Potatoes

1-2 lbs. sweet potatoes, peeled and cut into 2" pieces

4 T oil

4 shallots, diced

1/4 t. pepper

2 T roughly chopped fresh rosemary (if you use dried, be sure to chop into small pieces!)

1/2 cup of chopped almonds, walnuts or pecans

Place sweet potatoes in a large pot. Add enough cold water to cover and bring to a boil. Add 1t. salt, reduce heat, and simmer until tender 14-16 min. Reserve 1/4 c. of cooking water, drain. Mash in the pot or transfer to food processor.

In a skillet, heat  4 T of oil over med-high heat. Add shallots, rosemary and pepper. Cook, stirring until shallots are tender (3-4 min.) then add nuts and stir another 1-2 min. Serve over the sweet potatoes. Sounds like a lot of work but it's super easy and oh, so worth the taste!

Mashed What??

No, that's not a bowl of hot mashed potatoes. Can you guess what it is?? It's a bowl of pureed cauliflower with butter and a little cinnamon sprinkled on top. My older kids won't eat this as a side dish yet but they sure don't know the difference when I use it in Shepherd's Pie!

Low carb, very tasty and super easy to make. Just break apart one whole head of cauliflower and steam until soft. Then throw into a food processor, add butter, cream and salt (or whatever you'd normally add to mashed potatoes) and serve! The mouth feel is excellent and you will love the taste. 

And by the way, cauliflower also makes a great rice substitute! Very lightly steam, then throw into a food processor and blend until it resembles rice texture, then saute in a pan with oil.

The Dirty Dozen

Whether you are on a budget and need to prioritize your organic purchases, or you would simply like to know which type of produce has the highest pesticide residues—and which do not—the following guide from the Environmental Working Group will help. 

12 Most Contaminated Peaches Apples Sweet Bell Peppers Celery Nectarines Strawberries Cherries Pears Grapes (Imported) Spinach Lettuce Potatoes 12 Least Contaminated Onions Avocado Sweet Corn (Frozen) Pineapples Mango Asparagus Sweet Peas (Frozen) Kiwi Fruit Bananas Cabbage Broccoli Papaya Click HERE to download a copy of the wallet guide.