The healthiest way to eat is to remove packaged foods from your diet.  I always tell my son, "If it's in a box, it can't be that healthy for you!"

However, the majority of us in the U.S. buy a large portion of our pantry staples are in cans, boxes, and bags.  This doesn't mean we aren't eating healthy, but it does require some extra sleuthing on our parts, as consumers, to know what we are putting in our bodies.

It is extra important if we are raising children!  I have recently tried to reduce the amount of sugar my family is consuming (and have eliminated it completely from my diet temporarily - YIKES!).  I am constantly scanning pasta sauce labels to see if there is sugar added, and searching for unsweetened applesauce (which is just as sweet as the sugared-up kinds!!!).

But I haven't gotten rid of sugar completely.  In fact, I discovered a tasty cookie that I feel comfortable packing in my son's lunches (in moderation, of course!).  I try to bake from scratch, but time hasn't allowed for much of that the past few weeks, so I grabbed a bag of Barbara's Bakery Snackimals (Chocolate Chip), and fell in love!  Sadly, I ate almost an entire package myself in just two sittings.  The second package, my husband finished off!  (I'm not even sure my son has eaten more than a handful......)

This article was brought to my attention this week from the American Chronicle website.

Some notable points from the article:


"Smithfield Foods, the world´s largest pork producer, says its hog-raising costs have increased more than 20 percent in the past year, largely because of the high cost of feed. Meat-eaters can expect to foot the bill by paying higher pork prices."


"Some of the most versatile vegan foods—including beans, rice, vegetables, soy products and pasta—cost relatively little compared to animal products."


"According to a 2007 MSN MoneyCentral article, the cheapest cuts of beef, such as ground round, average $3 per pound; boneless chicken breasts cost $3.40 a pound; and canned tuna costs around $2 per pound. In comparison, dried beans and lentils cost less than $1 a pound, and rice is cheaper than $1 a pound. Tofu usually costs less than $2 per pound."


Sometimes eating vegan can be more expensive, if you are used to shelling out a buck for a McDonald's double cheeseburger and calling that a "meal".  But a home-cooked, vegetarian meal made from fresh, organic produce is healthier by far, and will save on your medical bills in the long-run! 



One of our favorite meals that is extremely inexpensive is sloppy joes.  We buy the Fantastic Foods brand box mix ($1.99), add oil, water, and tomato paste, and VOILA, you have dinner!  Place on a bun ($.60 at the bread outlet) with a slice of onion or tomato (free from your organic garden, a buck from the store), and you've got dinner for about three or four bucks!  If you're feeling spendy, add a can of baked beans on the side. 

My son just turned eight years old and what better way to celebrate than with lots of vegan goodies!?!!

I admit I didn't get as many photos as I would have liked, as I was busy with preparations, but I snapped a few shots I wanted to share with you.

Last year's party was a Pirates of the Caribbean theme, including a Treasure Chest cake.  I was encouraged to "top" myself this year (I can see this turning into a nightmare by the time he's 12!), so we chose a Star Wars theme. And not just ANY Star Wars, specifically Episode III.

The cake was the biggest feat, although not nearly as complicated as I initially anticipated.  I found the original idea online, so don't let me take any credit for it.  It is from one of the final scenes, on the planet Mustafar, where Anakin and Obi Wan are battling each other.

Here's a great recipe from the Food Network for when you are tired of chicken, want something different, but don't have forever to spend in the kitchen.  We had this last night, and it was great!  If you serve it with a salad or steamed veggie, you are set for dinner!


2 large sweet-tart apples, such as Fuji or Braeburn, sliced
1 large bulb fennel, trimmed, cored and thinly sliced, plus 1 tablespoon chopped fronds for garnish
1 large red onion, sliced
1 tablespoon plus 2 teaspoons canola oil, divided
1 pound pork tenderloin, trimmed
1 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
3 tablespoons cider vinegarPosition racks in upper and lower thirds of oven; preheat to 475°F.

Toss apples, sliced fennel and onion with 1 tablespoon oil in a large bowl. Spread out on a rimmed baking sheet. Roast on the lower oven rack, stirring twice, until tender and golden, 30 to 35 minutes.

About 10 minutes after the apple mixture goes into the oven, sprinkle pork with salt and pepper. Heat the remaining 2 teaspoons oil in a large ovenproof skillet over medium-high heat. Sear the pork on one side, about 2 minutes. Turn the pork over and transfer the pan to the top oven rack. Roast until just barely pink in the center and an instant-read thermometer registers 145°F, 12 to 14 minutes.

Transfer the pork to a cutting board and let rest for 5 minutes. Immediately stir vinegar into the pan (be careful, the handle will be hot), scraping up any browned bits, then add to the apple mixture. Thinly slice the pork; serve with the apple mixture and sprinkle with fennel fronds.  Cheers!

So the Weil bars were only so-so, and you are hungry for an afternoon pick-me-up.  My favorite snack bar is the Luna Bar.  These come in some great flavors for every taste.  My favorite is the Chocolate Pecan Pie, but I’ve never met a Luna Bar I didn’t like.  If you crave oatmeal cookies, the Iced Oatmeal Raisin is a great substitute.  The Lemon Zest will do in place of a lemon bar any day.  The bars have 180 calories with 3 grams of fiber and 9-10 grams of protein.

I keep a couple in my car when it’s not super hot outside (don’t like them all gooey), and they are a great option when you hear a candy bar calling your name but want to make a healthier choice.

The Luna Bars have changed their recipes to go all organic, so if you are looking for that feature, these bars are for you.  In contrast to the Weil bars, these bars have substance and great flavor.  You feel like you are eating something yummy, not something healthy.

You can find these at Trader Joe’s, most health food stores, even Target has them now.  Of course Amazon has them as well.  They are well worth trying if you crave something sweet, nutty, chocolate, peanut buttery, or cookie-like.  Enjoy them guilt free.  Cheers!

Andrew Weil, that gray bearded health guru, has teamed up with Nature’s Path, the health food maker, to introduce a line of snack bars.  They come in five flavors:  Banana Manna, Chocolada Walnut, Pistachi-oh!, Goji Moji, and Chia Razz.  All the bars are vegetarian and trans-fat free.  They range in calorie content from 170-190, and they have 4-5 grams of fiber per bar.

They are relatively new, so many health food stores may not yet have them; however, you can order them from Amazon.  A box of 16 bars is a bargain at $25 (with free shipping) from Amazon.  Most other places have them at over $30 plus shipping.

So how do they taste?  I haven’t been able to get my hands on all the flavors yet; however, I did buy the Chocolada Walnut type.  I was a little disappointed in the size (45 grams), especially with the 190 calorie count.  If you are looking for a really chocolate flavor, this is not the one.  It has a stronger vanilla flavor, but I have to say that it was tasty.  I’d eat them again sometime, but at that price, both financial and caloric, I wouldn’t seek them out.  So that’s the scoop on this newest health food.  Cheers!

If you like pasta as much as we do, you will likely fall in love with Vegan Italiano - a great cookbook that is full of recipes that are naturally vegan, and not adapted to be vegan (you won't need tofu or soy milk or other "mock" foods items to enjoy these recipes).

Last week, we experimented with a recipe from Vegan Italiano:

Linguine with Artichoke-Marinara Sauce

Ingredients
1 Tablespoon olive oil
3 cloves garlic, finely chopped
2 Cups marinara sauce
1/2 Cup water
1 Tablespoon tomato paste
1/8 tsp. crushed red pepper flakes
salt & pepper to taste
14 oz can quartered artichoke hearts, drained & chopped
12 oz linguine, cooked according to pkg directions (we used bionaturae organic linguine)




* In a medium saucepan, heat oil over medium heat.  Add the garlic and cook, stirring constantly, until very lightly browned, 1 - 2 minutes.

* Stir in the marinara sauce, water, tomato paste, red pepper flakes, salt, and pepper; bring to a boil over medium-high heat.  Reduce the heat to low and simmer, uncovered, 10 minutes, stirring occasionally. 

* Stir in artichokes and simmer, covered, 2 minutes.  Serve hot, over linguine.




While I definitely feel this should be on everyone's list of healthy, easy to make family dinners, I was a bit overwhelmed by the artichokes.  The next time we make this dish, I will use half the can of artichoke hearts and save the other half for a spinach dip. 

* What is your favorite recipe from Vegan Italiano?  Or favorite way to use up a leftover half-can of artichoke hearts?

I have been a subscriber to Vegetarian Times magazine for a little over a year now.  I enjoy reading through the articles and browsing the recipes, but overall it is only mediocre, in my humble opinion.

The magazine is geared toward vegetarians of all kinds, which means that only some of the recipes are vegan-friendly.  The articles cover a range of topics beyond just food (environmental issues, for example). 

But the main reason I subscribed originally was for the recipes.  I enjoy trying new recipes on a regular basis, so I am always searching for ideas.

This month, a section on tofu caught my eye, with a vegan recipe for Grilled Sesame-Tofu Skewers With Ginger Peanut Sauce.

This recipe was photographed and looked pretty darn scrumptious, so I was eager to try it.  My first issue was with finding SMOKED TOFU.  I tried traditional grocers as well as my local co-op, with no luck.  I assume an Asian market might carry this, but I did not have time to find out.  Plain tofu was substituted.

I happened to have all of the ingredients on hand except for orange juice (for the marinade), so I was extra excited (I am cheap, by nature, so I hate trying recipes that call for a dozen ingredients I do not have). 

To go with this, we decided to make fried rice.  (Fried rice is a favorite of my son!)  I prepared the marinade ahead of time and let the tofu cubes soak in it.  I also steamed the rice ahead of time.  This made it much easier for my husband to throw dinner together last night while I was at school. 

It took him about 15 minutes to assemble and prepare the tofu skewers and fried rice, and here was the end result:


Unfortunately, none of us were impressed with the flavor of the tofu or the dipping sauce.  Granted, I didn't use smoked tofu, so who knows if that would have made much difference.  It was just OK in our estimation, so none of it went to waste, but it certainly isn't something I plan to make again.

I will probably keep my subscription to Vegetarian Times, but to be honest, I rarely make use of the recipes in it.

* Your comments, questions, and suggestions are always welcome and appreciated!  Be sure to read ChaCha's other food blogs (link available on right side of page) for great recipes and suggestions for healthy, organic cooking! 

Want a Valentine’s Day dessert that is heart-healthy?  Most desserts have butter or oil or other cholesterol increasing ingredients.  Others that are healthy have no real flavor.  I’ve found some recipes that taste great but are time consuming.  So this Valentine’s Day, here’s the easiest fat-free dessert you’ll ever make:  pineapple angel food cake. 

It has only two ingredients.  Buy a plain boxed angel food cake mix.  The brand doesn’t really matter.  You’ll also need a 20 ounce can of crushed pineapple in its own juice (no syrup!).  Dump both ingredients, including the pineapple juice, in a bowl and mix.  Do not add anything else.  I do not use a special cake pan.  I use two regular sized loaf pans (sprayed with non-stick spray).  Bake as directed on the cake mix box.  Voila!  You will have a dessert that is a little different from an ordinary angel food cake, but is still fat-free and heart-friendly.  It also freezes well, so you can have your cake and eat it too! 

If you cut this into 12 servings, each piece will have 3 Weight Watchers points, so you can really enjoy the fat-free dessert without hurting your careful food planning.  Cheers!

If your sweet tooth is acting up and you need a dose of something creamy and really dessert like, here's a great, tasty and yet high fiber dessert option.  Each serving has (1/8 of the pie): 180 calories, 10g fat, 180mg sodium, 24g carbs, 7g fiber, 7g sugars, 5g protein.  That's four Weight Watchers points!  Cheers!

Ingredients:

Crust:
2 cups Fiber One® original bran cereal
1/4 cup butter or margarine, melted
1 tablespoon corn syrup
1 teaspoon vanilla extract

Filling:
2 tablespoons cold water
1 tablespoon fresh lime juice
1 1/2 teaspoons unflavored gelatin
4 oz (half 8-oz package) 1/3-less-fat cream cheese (Neufchâtel), softened
3 containers (6 oz each) Yoplait® Light Thick & Creamy Key Lime Pie yogurt
1/2 cup thawed reduced-fat whipped topping
2 teaspoons grated lime peel

Directions:
1. Heat oven to 350°F. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet until cereal looks like graham cracker crumbs (or finely crush in food processor).

2. In medium bowl, mix crust ingredients until blended. Press crust mixture evenly and firmly in bottom and up sides of 9-inch glass pie plate. Bake 10 to 12 minutes or until firm. Cool completely, about 1 hour.

3. In 1-quart saucepan, mix water and lime juice. Sprinkle gelatin on lime juice mixture; let stand 1 minute. Heat over low heat, stirring constantly, until gelatin is dissolved. Cool slightly, about 2 minutes.

4. In medium bowl, beat cream cheese with electric mixer on medium speed until smooth. Add yogurt and lime juice mixture; beat on low speed until well blended. Fold in whipped topping and lime peel. Spoon into crust. Refrigerate until set, about 2 hours.

MAKES 8 SERVINGS

I used to live on the east coast, and I really miss bagels.  I’m not talking about that fake, round rubbery thing we usually see at the grocery.  I mean a bagel that has all kinds of onion and poppy seeds, and good stuff!  I was figuring, heck, it’s a bagel, how bad can it be for you?  Yikes!  The typical bagel from places like Panera or Einstein’s run around 7 Weight Watchers points with some (like that evil cinnamon sugar one) up to 12 points!  So what’s a person to do when she wants a bagel that won’t cost her half her daily points?  Is there a healthy bagel option? 

The answer is yes!  A woman who lost 212 (!) pounds on Weight Watchers had the same issue, so she opened  her own bagel bakery.  She sells Kim’s Light Bagels.  Now if you are lucky enough to live on the east coast, many grocers there carry her brand.  If not, you, like me, can order them and use Paypal to pay for them.  What could be better?  She only has six flavors, but her bagels are high in fiber with four grams per bagel and only 110 calories (read 2 points!).  She even sells an “everything” bagel.  If you like your fruity bagels, you’ll be happy to know she also has blueberry bagels.  Of course she has plain and wheat if you like to decorate yours with something like lox that really won’t go with blueberry or cinnamon. 

She ships to you, and her bagels will freeze just fine, so order in quantity to make the shipping worth your time.  Here’s to a return to a real bagel that happens to be a healthy food option.  Cheers!

The new edition of Vegan Lunch Box that was supposed to be out in March is being pushed back by the publishers to have a July/August release date. 

I was really looking forward to actually owning a copy of this book, as the self-published edition sold out several months ago before I could purchase it.  Jennifer McCann has such interesting ideas for kids snacks and lunches!  Oh well, if we must wait, we must wait.

In the meantime, if you need a quick and healthy snack for the kids in your life, whip up a fresh batch of guacamole!   Store bought guacamole often doesn't even contain much avocado (Kraft's version, for example), and it can contain gelatin as well (Gross!  Gelatin comes from the bones, skins, hoofs, and tendons of cows, pigs, and fish.).

Organic avocados are a terrific source of fiber, as well as potassium, Vitamin E, and more!

Guacamole

Ingredients
2 Tablespoons lemon or lime juice
2 avocados
2 cloves garlic (or 1/2 tsp garlic powder)
1/2 tsp salt
1/4 tsp cumin
1/4 tsp chili powder  (I use a bit more than this for an extra kick!)

* Squeeze juice into bowl.  Add avocado chunks.  Mash with a fork. Stir in the garlic, salt, cumin, and chili powder.

How easy was that?!  Serve with chips as a healthy, organic snack, or spread on a tortilla with refried beans and leftover rice for a simple burrito lunch.  

* To answer some questions that were posed to me:  I buy a lot of the more unusual ingredients at the local health food shop or our local food co-op.  Traditional grocery stores often have a small selection of vegetarian foods, but you won't find vegan cheeses or miso there usually. 

In larger cities you can likely find things like SoyBoy ravioli and Vitasoy soy milk at Whole Foods or Trader Joes.  (I wouldn't know for sure, our city doesn't have either of those!) 

And I have no preference between rice cheese or soy cheese.  They are both great on a veggie burger or on a bun beneath sloppy joes!  I have yet to make a grilled cheese sandwich with either one, though.  I suppose that will be the TRUE TEST!  ha ha

The NFL playoffs are well underway, and the Superbowl is coming soon.  Most parties have all kinds of unhealthy food and drink options.  If your team is in the mix, you’ll want to celebrate, and if your team is out, you may need to drown your sorrows.  In any event, a Diet Coke doesn’t do the trick.  You are tired of beer.  You want a real drink that is relatively healthy.  Light beer seems too close to water for you to want to drink it.  Yes, I know that no alcohol is going to be healthy, but if you can get a “real” drink at a lower calorie count, it’s a good compromise.

If you want a cold bottle to carry around, just like all your friends, I recommend Mike’s Hard Light Lemonade, Mike’s Hard Light Cranberry Lemonade, or Mike’s Light Hard Tea.  No, you won’t get exactly the same taste as you get from the Mike’s originals, but you will get enough similarity that you can be in a party mood without having the giant calorie hangover the next day.  

To compare the originals:

1. Mike’s Original Hard Lemonade:  220 calories
2. Mike’s Original Hard Cranberry Lemonade:  222 calories
3. Mike’s Original Hard Tea:  177 calories

The lighter versions:

1. Mike’s Hard Light Lemonade:  76 calories
2. Mike’s Hard Light Cranberry Lemonade:  78 calories
3. Mike’s Hard Light Tea:  31 calories

My favorite of these is the Light Cranberry Lemonade.  It is more like the original than the others, and for the 2 Weight Watchers points instead of 4 for the original, it’s a great healthier, lower calorie option for you.  As always, if you are going to drink, even the lower calorie versions, let someone else drive.  Cheers!

Speaking of dairy...

And school lunches...


The last time I let my son buy a hot lunch at school I had to send him with his own drink.  His school only offers milk (white, chocolate, or strawberry) as a beverage option.  In fact, this is not unique, as the USDA mandates that milk be apart of each child's lunch.  According to Jean Daniel, USDA's public affairs director for food and nutrition, "Milk must be served with school lunch, according to USDA regulations.  If not, it's not considered a reimbursable meal."

Kim Tarhan, registered dietitian for a D.C. area school district, said, "We serve four kinds of cow milk, and if a student brings a doctor's note, they get calcium-fortified orange juice."

It takes a note from your family doctor to allow your child to NOT drink cow's milk at school!  Your or your child's personal preference holds no weight, regardless of your reasoning, be it ethical, for your child's health, or even simply a dislike of milk.

My son's teacher told him that kids need milk to build strong bones. That is a common misconception that the dairy industry has pushed on our children for years.  What our children need is CALCIUM to build strong bones, which is abundant in plant-based foods.  (Refer to my previous post for some examples.)

According to a recent article on Yahoo News, "Calcium from non-dairy food was tied to a reduced risk of non-advanced prostate cancer."

And as for dairy sources of calcium (i.e. milk), Amy Lanou, Ph.D., nutrition director for the Physician's Committee for Responsible Medicine said, "Besides prostate cancer, milk has been linked to asthma, anemia, juvenile-onset diabetes, obesity, heart disease, and ovarian and breast cancer."

But in the school systems, our children's health is being dictated by federal funding which is dictated by USDA policies.  If we expect our children to be healthy, we have to be proactive, either by packing them healthy lunches or by becoming activists on their behalf.  Check back to my blog regularly for healthy cold lunch suggestions.  Check out Healthy School Lunches and Two Angry Moms for suggestions on how to become activists for school hot lunches.

Eating nuts is very good for you. My kids love these little snacks. They are full of so many good things. A hand full of nuts a few times a week can help reduce heart disease and some cancers. All nuts are naturally cholesterol free. They are however full of calories, but in moderation, are still good for you. Dieters tend to stay away from these little snacks. I will share with you some of the benefits of a few nuts that I love.

I found most of this information on a website called The World's Healthiest Foods. It is an awesome website, full of information on just about any type of food. I used it for the chicken soup post also. You just type in the food you are looking for and there it is. I scroll down to health benefits for my information. Again, by clicking on the nut, it will take you to more detailed information. Enjoy!

Cashews contain iron, magnesium, phosphorus, zinc and selenium.

Almonds contain protein and are high in antioxidants, magnesium, potassium, calcium, iron as well as vitamin E.

Walnuts have high levels of omega-3 fatty acids.

Pistachios contain the highest level of phytosterols, which lower cholesterol levels, and offer protection from certain types of cancer.

Pecans contain oleic acid, vitamin E, thiamin, magnesium, and copper, and are a good source of fiber.  Pecans also contain antioxidants.

As promised, I’m giving you another lead for a breakfast that will get your day off to a great start without blowing your food plan or spending all your precious Weight Watchers points.  I love the options I’ve provided so far, but what if you are an old fashioned cereal with milk kind of person?  What if you want a cold cereal that doesn’t remind you of eating tree bark, but is low in fat, high in fiber, and doesn’t have the sugar levels you find in kids’ cereals?

You absolutely cannot go wrong with any product made by Kashi.  With apologies to Will Rogers, I’ve never met a Kashi product I didn’t like.  Their slogan is “Seven Whole Grains on a Mission.”  The mission is to help you eat more healthy foods without feeling like you have sacrificed all sense of taste.  So, back to the point – they make great cereals!  Shh!  Don’t tell anyone, but they know so much about cereal because they are a division of Kellogg’s. 




The cereals range from the Organic Promise line for those of you looking to keep your life full of good organic stuff to Kashi Honey Puffs.  My favorites are the original Go Lean Crunch and the Mountain Melody Granola.  They both have a good, solid crunch that doesn’t get mushy with milk.  They are also sweet enough that I feel like I’m cheating while I’m munching down my whole grains.  Just to give you an idea how healthy these are, the original Go Lean Crunch has no trans fats, 3 grams of fat, and 8 (!) grams of fiber in each 1 cup serving.  Unlike many cereals, Kashi cereals actually fill you up with all that fiber so that you aren’t starving before lunch time. 

It is impossible to overstate how much I love Kashi cereals.  You can even find some of them at Sam’s Club now.  Try them all.  Even your kids will like them.  Wouldn’t it be nice to give Tony the Tiger a run for his money?

Cheers!

Remember when your mother told you that breakfast was the most important meal of the day?  She was right, of course.  It gets your metabolism going, keeps your hunger at bay, and helps you have energy to roll through your day.  I’ve got tons of healthy and tasty breakfast ideas to share, so stay tuned for more coming in the next few days!  I shared my passion for Vitalicious muffins yesterday, but what if you are having a craving for something that tastes like fast food?  I have the solution! 

Boca, the vegetarian burger folks, have a line of breakfast foods, and they have a wrap that will help you get through that craving for a fast food breakfast.  My favorite is the Southwestern Sausage, Egg White, and Cheese Wrap.  Not only does it taste great, but it’s also low in fat with only 7 grams.  It’s also high in fiber with 6 grams.  And for you point counters out there, it has 4 points on the Weight Watchers plan.  I like my food a bit spicy, so I add hot sauce to mine.

Enjoy these on a day when you want a warm, tasty, but healthy breakfast.  They are widely available in your grocer’s freezer section, so pick some up for yourself and enjoy your faux fast food without feeling guilty about ruining your resolution.  Stay tuned for even more good breakfast ideas.

Cheers!

Todays menu for healthy eating is Chicken Soup. I am no doctor or specialist but I do know how good chicken soup makes you feel when you are sick. I have been reading over lots of research on this subject. I will list my basic findings according to my recipe. My recipe varies from time to time because it is based on the size of my pot. It is hard for me to give a recipe out to someone because I mainly judge the ingredients as I go. But here goes, according to a 16 quart pot;

My Chicken Soup Recipe:

• 8 split Chicken Breasts
• 2 to 4 Chicken backs (Grandma said this makes the best soup)
• Celery, 8 stalks
• Carrots, 2lbs.
• Onion, 1 small onion
• tomatoes, 2 quartered
• Bay leaves, 3 or 4
• Parsley, lots of parsley
• Black Pepper, to taste
• Chicken bullion cubes (sometimes, when I think it needs a little more flavor)

I combine all ingredients except pepper and parsley, fill pot with water, and then let it come to a boil. I then turn it down and as it cooks I skim the top, to remove the brown stuff (blood from chicken). When this is removed I add my parsley and pepper and let cook for a good hour. It already smells delicious!

Health benefits of the ingredients: (You can click on the ingredient for more detailed information.)

Chicken contains protein, niacin, selenium, tryptophan, vitamin B6, and phosphorus. These offer help with bone loss, cancer, cardiovascular health and energy.

Celery contains many thing mainly Vitamin C.  vitamin helps the immune system. Vitamin C has been proven to be a cold-fighter.

Carrots are an excellent source of antioxidants, and the richest vegetable source of the pro-vitamin A carotenes. They protect against cardiovascular disease and cancer and also promote good vision, especially night vision.

Onions contain many nutrients such as chromium, vitamin C, Dietary fiber, and vitamin B6 to name a few. Onions help with lowering blood sugar, cardiovascular and gastrointestinal health.

Tomatoes contain many different vitamins such as C, A, K, B3, and more. It also contains Lycopene, which is known for its antioxidant and cancer-preventing properties.

Bay Leaves are a good source of Vitamins A and C and also contain iron and manganese, as well as calcium, potassium and magnesium. In ancient times they were used for many illnesses.

Parsley contains Vitamins K, C, and A, along with folate and iron. It also contains two unusual components that provide unique health benefits, a volitale oil and flavonoids.

Black Pepper contains manganese, vitamin K, iron, and dietary fiber. This spice helps with digestion.

My kids love my chicken soup. I do believe this is a healthy dish to serve them, as long as we skim the fat from the top before serving. They don't care how good this is for them, they just love it. I hope you enjoy it also.

Fast food isn't always a no-no, but can be depending on what it is you are eating. Fried foods and fat filled quickies can cause lots of damage. When I took my son for a check up, the Doctor asked how often do we eat at (Name omitted), so I don't get sued. I was appalled. I was like, "What kind of mother do you think I am?!?!?" I don't take them there all the time. I couldn't afford it anyway. That is a blessing in its self.

He gave me a sheet with information about childhood obesity. That was a wake up call for me. I knew he was chubby and adorable, but I didn't realize the health risks involved. I never thought my child was obese. The scales say differently and so did my doctor. He was kind of nice about it, stating that I should take charge now before it becomes a bigger problem.

My doctor informed me that my child can suffer from diabetes, high cholesterol, and high blood pressure. These can also be problems when they grow up. He also said that cancer and arthritis may form in adulthood. Heart attack risks increase also. Very scary for me as a mom.

As a parent, I have the power and responsibility to fix this now and reduce these risks. Another sad fact is that my child is self conscious. I saw this over the summer when he wouldn't go swimming without a t-shirt on. I asked him why and he told me because he didn't want the kids to call him fat or see his rolls. That broke my heart and made me cry.

I was trying to find a definition for Childhood Obesity, amazingly no one can decide the guidelines. There is general information on the subject found here.  The doctor asked me how long does he sit in front of the television. Amazingly, the answer was "not much". My 11 year old, that has to be peeled from the screen and forced to go out, is about 80lbs soaking wet. He is tall and skinny. My youngest, who I am speaking of as being overweight, is constantly running around the yard, riding his bike, always doing something active. It kind of has me confused.

My preliminary findings are telling me to definitely make healthier snacks and meals, and to be the fridge police too. I have to watch what they eat and how much. Getting the kids involved with the snack making is a great way to teach them about the benefits of healthy foods. Play a game when cleaning and cutting vegetables. Have them name what vitamins come from them and their value. You can make little cue cards with pictures on them to help them remember.

Don't forget a healthy dip for the veggies, not just the usual fat filled dressings. Here is a recipe for a yummy yogurt dip you can eat with the veggies. All you need is:

• 1 8oz container of plain, low fat or non fat yogurt

• 1 packet of Good Seasons Italian Dressing mix

Combine the two ingredients and mix well. Chill for about an hour so all the flavors go through. It makes a yummy ranch dressing with less fat than sour cream. If you don't like yogurt you can use low-fat sour cream instead. There are many low fat and diet items out there, you just have to find something that you like. I am still looking for things I can pass off on my kids. Here is link to a few more low fat dip recipes you might enjoy.

Now that it is January 4, 2008, I no longer have any excuses not to get this healthy eating project in motion. My husband is still skeptical, but I know I can do this. It  is going to take a little work on my part.  Enjoy the day and eat Healthy!

A few months ago I realized that my husband hadn't complained about his arthritis in quite a while.  I asked him if he had any pain recently, and he said no.  The pain stopped not long after my husband switched to a vegan diet.  I cannot say definitively if removing meat and/or dairy led to this or not, but there is compelling scientific evidence to back that possibility up.

A study was performed in Sweden on a group of people who had rheumatoid arthritis.  They went dairy-free for a period of three months.  This short time period was long enough for the arthritis patients to "obtain better physical function and increase their vitality".  

Other, older studies, have had similar results, with patients going on vegan diets and having their pain go away in a very short period of time.  And then, of course, there is my husband.  Five years of arthritis doesn't just disappear!

People often cite dairy as being good for your health.  A 2005 article on TIME Magazine's Online Edition states that, "Previous studies have shown that low-fat dairy products, as part of a diet that's rich in fruits and vegetables, also helps to reduce high blood pressure."  

Well, I'm sure that a plate of brownies every day, AS PART OF A DIET THAT'S RICH IN FRUITS AND VEGETABLES, would do just as good a job at reducing high blood pressure.  Bad foods in moderation aren't going to do an enormous amount of harm if you are eating well the majority of the time.    

Sadly, the only real "health benefit" you can get from dairy products is the large amounts of calcium they contain.  And the damage that dairy can do to you (arthritis, for example) definitely overpower the calcium factor.

In fact, calcium can be found in many plant-based foods, making dairy worthless on the "health" scale.

Calcium Requirements

Teens and Adults need roughly 800 - 1,000 mg per day.  Infants and Children need 350 - 550 mg per day (depending on their exact age).

A vegan diet provides for this easily!  Most orange juice and non-dairy milk is fortified with calcium - read labels to get exact amounts (though these tend to be around 200 - 300 mg per 8 oz glass).   Blackstrap molasses has 400 mg for every 2 tablespoons you consume.  A cup of cooked broccoli has 94 mg.  A handful of almonds contains 89 mg.  

According to the Physicians Committee for Responsible Medicine, calcium can be most readily obtained from "greens and beans".  "Broccoli, Brussels sprouts, collards, kale, mustard greens, Swiss chard, and other greens are loaded with highly absorbable calcium...  Beans are humble foods, and you might not know that they are loaded with calcium.  There is more than 100 milligrams of calcium in a plate of baked beans."

And once you get a good dose of calcium - keep it!  Excess salt, as well as animal proteins (read: meat) tend to leach the calcium right out of your bones.  (Another good reason to eat vegan!)

As I said last time, I used to enjoy drinking strawberry milk.  I still haven't quite acquired a taste for soy milk (other than for cooking with), but I recently stumbled upon VitaSoy's flavored soy milk in Strawberry Banana flavor.  It is delicious!  No funny beany flavor to it at all.  A good non-dairy substitute!  Let me know if you've tried it, or their other variety (Chocolate Banana).  And know that you are doing your body a favor by eliminating dairy from your diet!!!

* More on the importance of eating healthy next time!