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Friday, April 5, 2013

Spring Clean the kitchen and your diet


Spring time is here and it is time a great time to to  de-clutter and revitalize your kitchen.  If the goal of getting healthier is a constant, ongoing process at your house, a healthy kitchen makeover may be just what your family needs.  I know that I seem to accumulate 1/2 used bags of items in my pantry and don't find them till they are stale.  So now is a great time to re-organize the kitchen drawers and throw away old food and donate the extras ( the great deal that you could not pass up) that are not past expatriation date to a local food pantry.

A healthy diet/ life styles begins with having only healthy and nutritious food in your house. So if you have found that you are having a problem sticking to your New Year’s resolution or you just want to eat better, now is a great time to Spring clean your pantry and start off with a fresh start. There are certain staples that you should have in your pantry so that you can make quick/ easy/ healthy meals. Many of the items are inexpensive and can be stocked up on when you find a great buy. Print out a list and start stocking your pantry with healthier meal options.
Step one
Start your pantry makeover by completely emptying it out.   Wash down the shelves and and containers that may have spills. Taking all the food out will not only help you identify the types of food that you have accumulated, but it will also help you eliminate  all the  unhealthy foods and clutter from the pantry. This is also a great time to  reorganize your pantry to make it more  user-friendly. Put items in clear containers.
Step Two
Put back on the shelves only foods that are healthier choices for you and your family.  Put the junk foods on a higher shelf.  Now take inventory of what you have and look at the list below and it is a good list of items to have on hand to stock a healthy pantry.

BEANS
Garbanzo beans, kidney beans, white beans, dried beans: great northern beans, Lima, lentil, split pea, black pinto
TOMATOES
Canned whole, crushed, chopped, paste
GARLIC
Fresh and minced
OIL
Olive oil, grape seed oil , Cooking spray
TUNA/SALMON
Canned in water
WHOLE WHEAT PASTA / GLUTEN FREE PASTA
Couscous, barley, quinoa
BROWN RICE
OATMEAL
Old fashioned oatmeal
LOW- SODIUM BROTH
Beef, vegetable, and chicken
DRIED FRUIT
Raisins, apricots, cherries, cranberries, prunes, apples
NUTS
Almonds, peanuts, pine nuts, walnuts, pecans
Butters: almond, peanut, and any other nut
Flax seed and Chia seeds
COFFEE / TEA
Coffee Beans, ground, instant
Green Tea, ginger, chamomile, mint
ONIONS
Red, yellow onions
Vinegar
Balsamic, white, red wine, rice
Sauces
Tabasco, low sodium soy (tamari)
SPICES AND BAKING INGREDIENTS
Salt and pepper
Dried herbs and spices: ground cumin, cayenne pepper, chili powder, crushed red pepper, rosemary, thyme leaves, oregano, tarragon, ground cinnamon, ground ginger
Baking Powder, Baking Soda, corn starch
Flour: All-purpose flour, whole wheat, cake, bread
Gluten free alternatives: coconut flour, almond, brown rice four
Chocolate: unsweetened squares, coco powder, semi-sweet chocolate chips
Extracts; vanilla, lemon
Preserves/ sugar: jam, honey, agave nectar, Stevia, confectioner’s, brown sugar
Gelatin: unflavored
Milk: evaporated, powdered
Yeast: dry active
Baking mix, pudding
Basics for your refrigerator
Organic cage free eggs
Milk
Cheese: sharp cheddar, feta, parmesan, mozzarella
Yogurt, Greek yogurt
Margarine low fat- non fat
Tofu
Greens for salad
Seasonal fruits and vegetables
Lemon and limes
Cauliflower, carrots, broccoli
Basics for your freezer
Frozen fruit: berries ( no sugar added)
Frozen vegetables: edamame, broccoli, pepper and onion mix, spinach, peas
Fish
Spring is also a great time to plant your own garden.  Fresh herbs are easy to grow in planters.  Kids love to watch the garden grow and eat their own hard work.

Thursday, April 4, 2013


Spring Cleaning with Natural Cleaners


Spring Cleaning with Natural Cleaners

The house has been sealed up tightly all winter long. It is time to air out all the built up pollutants and toxins that have accumulated over the winter. Many essential oils have antimicrobial properties, which make them excellent for killing germs that cause the flu, infections and colds. Cleaning can be done without harsh cleaners and it will also leave your house fresh, clean and safe.
They also smell great! I have always associated the smell of cleaners to having a clean house. The the biggest problem most people have with cleaning with natural products ( vinegar) there is no smell. Adding the essential oil will give a fresh smell and naturally clean the house.

Open the windows
Open up the windows and let the fresh air circulate through the house for 15 minutes a day. The best time is in the morning and the evening. This will get the stale air out and bring in fresh air.

Clean the air with plants
Household plants such as spider plants, aloe vera, philodendron, ficus, English ivy, peace lily, and schefflera are a pleasing way to purify the air. They remove pollutants such as benzene, carbon monoxide and formaldehyde, from the air.
Prevent Mold and Mildew
Keep the humidity levels low to control mold , mildew, and dust mites. Use the exhaust fan for the bathroom and install a dehumidifier and air conditioner to to help remove the surplus moisture in the air.
Remove Shoes Indoors
A great policy for your house: Remove your shoes as soon as you enter the house. This helps prevent outdoor contaminants from coming into the house. A great example; the gas and oil on the ground from the gas station that gets on your shoes as you pump gas.

Keep the ants away
Plant herbs such as lavender, peppermint and tansy around your house and it will help keep the ants away.
Mix together 1/4 cup dried peppermint leaves, 1/4 cup powdered cayenne, and 1/4 cup borax
sprinkle the mixture liberally around the area that the ants are coming into the house.
Repel Ants
Peppermint, spearmint and citronella essential oils deter ants. Place the oils on a cotton ball and place in areas that you have seen ants. Renew the cotton ball every two days to keep the scent strong.
Repel flies
Put out fresh orange and lemon peels mixed with dried cloves. Plant Rue and tansy near door ways. Also flies don’t like the smell of lavender, eucalyptus, or cedar. Use one or a combination of these oils to scent a room.

Air Fresheners
Use this one when someone in the house is sick. the antimicrobial properties will help fight the germs of the cold or flu
1 teaspoon vodka
20 drops juniper essential oil
20 drops eucalyptus
20 drops lavender essential oils
2 cups water
mix all the ingredients in a 16 oz. spray bottle and shake well. Avoid spraying directly onto any surfaces.

Lavender and Citrus air Freshener.
A light , refreshing aroma for your spring cleaning
1 teaspoon vodka
15 drops lavender essential oil
10 drops grapefruit essential oil
2 cups water
Mix together in a spray bottle. Shake before each use
The following natural cleaners are non toxic, inexpensive, easy to make, and good for removing dirt, grease and grime.
All- Purpose  spray
1 teaspoon borax
2 cups warm water
2 teaspoons distilled white vinegar
1/2 teaspoon natural liquid dish detergent
10 drops lavender essential oil
5 drops rosemary essential oils
Combine in a spray bottle and shake well.  Use on counter-tops, walls, and wood. Wipe clean with a rag

Glass Cleaner
1 cup distilled white vinegar
1/4 teaspoon natural liquid dish-washing soap
1 cup warm water
2 drops of lemon essential oil
add to a spray bottle and shake well. Use a lint free rag to wipe  clean
Clean leather furniture
2 tablespoons white vinegar
2 tablespoons extra virgin olive oil
2 drops lemon essential oil
add all ingredients in a jar and mix. Test on a hidden spot on furniture first to make sure the leather does not discolor. Apply sparingly, rub it in thoroughly , and buff with a soft cloth to remove excess oil
Dishwasher detergent
3 tablespoons baking soda
1 tablespoon borax
2 drops lemon essential oil
mix together and use in your dishwasher
Drain cleaner
1/2 cup baking soda
1/2 cup salt
1/2 cup white vinegar
Pour baking soda, salt, and vinegar into drain. Wait 15 minutes and pour a pot of hot water down the drain

Grease  cutting cleanser
1/4 cup baking soda
1/2 cup white vinegar
1 teaspoon liquid dish detergent
1 gallon hot water
5 drops lemon essential oils
Mix together in a bucket and use to wash walls and cabinets
Kitchen Floor cleaner
Cuts the grease on the floor and leaves a fresh scent
1/4 cup baking soda
2 tablespoons dish-washing detergent
1/2 cup white vinegar
2 gallons hot water
10 drops eucalyptus essential oil
5 drops orange essential oil
Add to a bucket to was floor. Rinse floor with clean water
Toilet Cleaner
pour 1 cup borax 1/4 cup lemon juice into bowl and let it sit overnight. Scrub bowl in the morning with toilet brush and flush

Natural bleaching cleanser
Helps get stains out of porcelain and fiberglass
1/2 cup baking soda
1/2 teaspoon liquid dish soap
1 teaspoon hydrogen peroxide
Mix ingredients in a small container and scrub area with a sponge. Rinse well

Start this spring off with a fresh clean house.  This is also a great time to clean out the kitchen pantry and cabinets full of foods that don’t help you stay on a healthy diet.  There is no excuse that you keep foods in your house for your kids or spouse. If it is not healthy throw it out and replace it with a healthier alternative.
Tomorrow I will write about stocking a healthy pantry/ kitchen.

Tuesday, April 2, 2013

National Autism Awareness Month

The numbers speak for themselves.


The families that live with autism everyday are aware of the difficulties and the challenges that come with everyday.  Living with autism can be a struggle. 
Because of stigma, lack of awareness about mental health and poor medical infrastructure, few autism prevalence studies exist outside of the U.S., Canada and the U.K. "Even though it seems like anybody and everybody has heard of autism, in many places in the world it's still sort of a new topic.
In urban areas of South Korea, some families of children with developmental delays will go to great lengths to avoid a diagnosis of chapae, or autism. They think of it as a genetic mark of shame on the entire family, and a major obstacle to all of their children's chances of finding suitable spouses. 

Because autism can't be cured, many parents seek out alternative and complementary therapies, but these treatments have little or no research to support their effectiveness. You could, unintentionally, reinforce negative behaviors. And some alternative treatments can be potentially dangerous.

  • Creative therapies. Some parents choose to supplement educational and medical intervention with art therapy or music therapy, which focuses on reducing a child's sensitivity to touch or sound.
  • Sensory-based therapies. These therapies are based on the theory that people with autism have a sensory processing disorder that causes problems tolerating or processing sensory information, such as touch, balance and hearing. Therapists use brushes, squeeze toys, trampolines and other materials to stimulate these senses and organize the sensory system. A sensory processing disorder is not an official diagnosis, and it is not clear if this is even the problem experienced by people with autism. Research has not shown these therapies to be effective, but it's possible they may offer some benefit when used along with other treatments.
  • Special diets. Several diet strategies have been suggested as possible treatments for autism, but more research is necessary to see if they have any effect on autism signs and symptoms. To find out more, talk to a registered dietitian with expertise in autism.
  • Chelation therapy. This treatment is said to remove mercury and other heavy metals from the body. However, there's no known link between mercury and autism. Chelation therapy for autism is not supported by research evidence and can be very dangerous. In some cases, children treated with chelation therapy have died.
  • Acupuncture. This therapy has been used with the goal of improving autism symptoms. However, the effectiveness of acupuncture for autism has not been supported by research.


The goal of treatment is to maximize your child's ability to function by reducing autism symptoms and supporting development and learning. Your doctor can help identify resources in your area. Treatment options may include:
  • Behavior and communication therapies. Many programs address the range of social, language and behavioral difficulties associated with autism. Some programs focus on reducing problem behaviors and teaching new skills. Others focus on teaching children how to act in social situations or how to communicate better with other people. Though children don't always outgrow autism, they may learn to function well.
  • Educational therapies. Children with autism often respond well to highly structured education programs. Successful programs often include a team of specialists and a variety of activities to improve social skills, communication and behavior. Preschool children who receive intensive, individualized behavioral interventions often show good progress.
  • Family therapies. Parents and family members can learn how to play and interact with their children in ways that promote social interaction skills, manage problem behaviors, and teach daily living skills and communication.
  • Medications. No medication can improve the core signs of autism, but certain medications can help control symptoms. For example, antidepressants may be prescribed for anxiety, and antipsychotic drugs are sometimes used to treat severe behavioral problems. Other medications may be prescribed if your child is hyperactive.
Managing other medical conditionsChildren with autism may also have other medical conditions, such as epilepsy, sleep disorders, limited food preferences or stomach problems. Ask your child's doctor how to best manage these conditions together. Keep all of your child's health care providers updated on any medications and supplements your child is taking. Some medications and supplements can interact, causing dangerous side effects.
Some children show signs of autism in early infancy. Other children may develop normally for the first few months or years of life, but then suddenly become withdrawn or aggressive or lose language skills they've already acquired.
Though each child with autism is likely to have a unique pattern of behavior, these are some common autism symptoms:
Social skills
  • Fails to respond to his or her name
  • Has poor eye contact
  • Appears not to hear you at times
  • Resists cuddling and holding
  • Appears unaware of others' feelings
  • Seems to prefer playing alone — retreats into his or her own world
  • Doesn't ask for help or request things
Language
  • Doesn't speak or has delayed speech
  • Loses previously acquired ability to say words or sentences
  • Doesn't make eye contact when making requests
  • Speaks with an abnormal tone or rhythm — may use a singsong voice or robot-like speech
  • Can't start a conversation or keep one going
  • May repeat words or phrases verbatim, but doesn't understand how to use them
  • Doesn't appear to understand simple questions or directions
Behavior
  • Performs repetitive movements, such as rocking, spinning or hand-flapping
  • Develops specific routines or rituals and becomes disturbed at the slightest change
  • Moves constantly
  • May be fascinated by details of an object, such as the spinning wheels of a toy car, but doesn't understand the "big picture" of the subject
  • May be unusually sensitive to light, sound and touch, and yet oblivious to pain
  • Does not engage in imitative or make-believe play
  • May have odd food preferences, such as eating only a few foods, or craving items that are not food, such as chalk or dirt
  • May perform activities that could cause self-harm, such as headbanging
Young children with autism also have a hard time sharing experiences with others. When read to, for example, they're unlikely to point at pictures in the book. This early-developing social skill is crucial to later language and social development.
As they mature, some children with autism become more engaged with others and show fewer disturbances in behavior. Some, usually those with the least severe problems, eventually may lead normal or near-normal lives. Others, however, continue to have difficulty with language or social skills, and the teen years can bring worse behavioral problems.
Most children with autism are slow to gain new knowledge or skills, and some have signs of lower than normal intelligence. Other children with autism have normal to high intelligence. These children learn quickly, yet have trouble communicating, applying what they know in everyday life and adjusting in social situations. A small number of children with autism are savants — they have exceptional skills in a specific area, such as art, math or music.




Resource 
SFARI 

Mayo Clinic 


Pumpkin


Pumpkin


Pumpkin is a heavyweight when it comes to potassium (564 mg ) and only 49 calories per cup. That is 33 percent more than a banana.
Potassium maintains the the water balance in the body. More potassium increases the sodium excreted from the body and lower blood pressure.
Potassium is linked to decreasing the risk of stroke. Athletes need to replenish potassium after exercising. Low potassium can cause the muscles to cramp.
Pumpkin is also high in beta-carotene, it reduces the risk of lung and colon cancers. It can also reduce rheumatoid arthritis by 41 percent.
Pumpkin is also a champion for your eyes. It has carotenoids lutein and zeaxanthin. All of these nutrients are protect your vision for healthy eyes.
And if that was not enough pumpkin also has Vitamin A plus calcium, iron, magnesium and phosphorus .
Carotenoids are need for fat absorption, so add a little butter and brown sugar and it is a great substitute for potatoes.
Surprisingly, a simple can of pumpkin puree is a safe and natural home remedy for treating both constipation and diarrhea in cats and dogs. Pumpkin is a wonderful source of fiber and has high water content. If your pet is constipated, the fiber in the pumpkin will soften the stools. If your pet is experiencing diarrhea, the fiber in the pumpkin will absorb the water in your pet’s digestive system which will help make the stools firmer.
Pumpkin is mainly eaten at Halloween and Thanksgiving, but we should eat it more often than that.  I like adding it to my smoothies and my family loves it when I make pumpkin pancakes.
Pumpkin  Pancakes
2 1/3 cups Original Bisquick® mix ( I use gluten free)
1/2 cup canned pumpkin
1 1/4 cups milk
1 teaspoon vanilla extract
2 tablespoons sugar
1 teaspoon pumpkin pie spice
2 eggs
Maple Pecan Syrup
1 cup maple syrup
1 tablespoon butter
1/2 cup pecans
Melt butter add pecans and maple syrup. Keep warm.
Stir pancake ingredients until well blended.
Pour batter onto hot greased griddle. Turn; cook until golden brown. Serve with syrup
If I can find it in the store, I like to put in 1/2 package of Jello pumkin spice instant pudding it gives more flavor. If you add the jello don’t add the sugar and pumpkin spice.
Perfect shake  for Autumn …makes your favorite Fall dessert a high-protein shake! 
  • Pumpkin Protein Shake
  • 1 cup of your favorite type of milk (I use unsweetened almond vanilla breeze)
  • 1 serving of vanilla protein powder
  • 1/2 cup pure pumpkin
  • 2 teaspoon pumpkin pie spice (or 1/4 teaspoon cinnamon, 1/8 teaspoon each ginger and cloves)
  • 1 cup of ice cubes
  • optional: sweetener of choice (agave, stevia, honey, etc)
Combine  all ingredients into a blender. Process until smooth and thick.  Puor into a large glass, add cool whip to top  if desired and a sprinkle of cinnamon on top. Makes one serving.

Pumpkin, butternut squash Soup
  • 1 cup chopped onion
  • 2 cloves of garlic
  • 2 stalks celery chopped
  • 2 tablespoons olive oil
  • 2 (14.5 ounce) cans vegetable broth
  • 2 (15 ounce) can pumpkin puree
  • 2 (12 oz) bags of butternut squash
  • 2 small apples cored and sliced
  • 1 teaspoon salt
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground ginger
  • 1/8 teaspoon ground black pepper
  • 2 cup heavy whipping cream or unsweetened coconut milk
  • Pinch of cayenne optional
  • 1/4 cup of maple syrup optional to sweeten
  • 1/2 cup roasted pumpkin seeds for garnish
Saute onion, garlic and celery with oil in a medium saucepan until tender. Add 1 can vegetable broth; stir well. Bring to a boil; cover, reduce heat, and simmer 15 minutes. Add remaining can of broth, pumpkin,apples, butternut squash,  spices; stir well. Bring to a boil; cover, reduce heat, and simmer 15 minutes, stirring occasionally.
Blend mixture in a blender or food processor until smooth. Will need to do in batches. Return mixture to sauce pan and add milk, and maple if desired.
Pour into bowl and garnish with pumpkin seed and Greek yogurt optional
Tastes better the next day as a reheat.