The Coolest App Ever

I am not a techno-geek at all.  I have an Apple Computer and iPhone that I hardly know how to use despite an entire year of lessons with Apple Store hipsters.  Oftentimes I don't recognize my own phone as a result of my children's tampering: the screen saver, the wallpaper, the ring.  Mind you these changes take place in a nanosecond, about the same amount of time it takes a teenager to text a paragraph.  One thing I can manage, if I might toot my own horn for a moment, are apps.  I have a little "thing" for them - they are small and snappy, intuitive and simple.  Apps appeal to my little-brain-that-could which is still in the reptilian stage of technological evolution.

My favorite new app is another brainchild of the Environmental Working Group (EWG). Have I mentioned how much I love those guys lately?  (Safe Summer Sunscreen posting.)  The app has lists of most commerically avaiable sunscreens and rates them from 0-10, 0 being safest and 10 being the most toxic.  It is also interactive so when your head is spinning with options standing in the sunscreen aisle at Whole Foods you don't have to pick up each bottle and read the ingredients, you can just type in the name and see its rating.  Brilliant.

You can test-drive the EWG Sunscreen Buyer's Guide app here. 

Safe Summer Sunscreen

In summer we can’t resist exposing our bodies to sunshine.  Our long-cloistered winter skin seeks air and and the warmth of the sun.  While some sun exposure is healthy, it can be difficult to know how much is enough.  One’s chances of developing skin cancer doubles with five or more sunburns.  Yet overall cancer rates drop when vitamin D levels are adequate, and Vitamin D comes from the sun.  So what to do?

Be prudent.  Many experts like Dr. Joseph Mercola and Dr Cannell of the Vitamin D Council agree that some sun exposure is a good way to get Vitamin D.  Since the amount of exposure will be different for everyone depending on skin color, time of day and season, a safe place to start is to expose one’s skin to sunshine for 10-15 minutes per day with arms and legs exposed.  (More on Vitamin D supplementation will be forthcoming in a future blog posting.)  When the skin starts to get pink it’s time to get out of the sun.

And then what?  According to the Environmental Working Group (EWG) there is no sunscreen safer than covering up with a long sleeve shirt, hat and sunglasses.  And babies under 6 months old should not be exposed to sunscreen lotions at all.  But many, especially children, can’t resist exposing their bodies once the weather warms up, and this is where healthy sunscreen comes in.  The EWG has done all the research for us in this area.  They have divided sunscreens into two groups: mineral-based and chemical-based.  

The mineral based sunscreens are the safest in terms of lack of toxicity as the sun blocking agents are the minerals zinc or titanium which deflect the sun’s rays.  They also offer the most extensive sun protection against both UVA and UVB rays. The downside is that the texture or white hue that they might impart may be objectionable to the user.  The most recent formulations contain tiny particles of zinc and titanium, called nanoparticles, reportedly appearing more transparent than formulations of the past.  I plan to do some extensive sunscreen slathering on myself and my family this summer so stay tuned here for our scientific findings.

The chemical-based sunscreens (containing oxybenzone) are just plain scary.  Chemical sunscreens tout effectiveness against UVB rays which cause sunburning and tanning, but are not effective in blocking harmful UVA rays which are harder to detect as they don’t affect the color of your skin.  A recent study by the US Centers for Disease Control (CDC) revealed that 97% of Americans are contaminated with the chemical oxybenzone which has been linked to allergies, hormone disruption and cell damage.  As well, oxybenzone is linked to low birth weight in baby girls whose mothers were exposed to the chemical during pregnancy.  To add insult to injury, oxybenzone is a “penetration enhancer” which means that it helps other chemicals penetrate the skin. 

SPF is a measurement of sun protection from UVB rays.  If your skin would burn after 10 minutes of sun exposure, a SPF 15 sunscreen would enable you to stay in the sun for 150 minutes (10 x 15) without burning.  (A 30 SPF sunscreen would enable this person to remain in the sun for 10 x 30 = 300 minutes without burning.)  An SPF can be misleading however as the rating does not take into consideration UVA rays which cause photoaging and cancer.  Avoid sunscreens with an SPF higher than 50 as a higher number does not impart more protection.  The American Cancer Society recommends that people use a sunscreen with an SPF of at least 15, the American Academy of Dermatology suggests an SPF of 30.  More important than a high SPF is a generous application of sunscreen — most people never reach the SPF rating because they don’t put on enough sunscreen.  The FDA recommends applying one ounce (about a palmful, or shotglass) evenly to all exposed skin. 


Do you recognize your favorite sunscreen on this list?  Each of these brands contain oxybenzone: Bull Frog, Banana Boat, Coppertone, Hawaiian Tropic, Neutrogena.  Better choices are Alba Botanica, Badger, All Terrain, California Baby, UV Natural, Jason, etc. Please see EWG’s Sunscreen Guide for a complete list of safe and unsafe sunscreens.

I find it ironic that populations who live closer to the equator wear more clothing than we of northern climes.  Because they are accustomed to living with sun every day and have a healthy respect for it they know how to protect themselves against it, as opposed to the binge mentality of the sun deprived.  Personally, my sun strategy is to wear a big hat and a long-sleeve shirt with an SPF rating.  I am the killjoy on the beach; I happily forego beach fashion to protect my skin.  I have found that being covered is a better strategy for temperature control - if it’s breezy I have another layer, if the sun is particularly hot that day my skin stays cooler due to the fabric barrier.  We are fans of SPF clothing in our family and everyone has a short or long sleeved rash guard for swimming, dry shirt for hiking and land activities, and a hat.  Columbia has a great line of SPF clothing, as does REI, Land’s End, LL Bean, Sun Precautions and Coolibar.  I am more relaxed knowing that my family is protected without having to be vigilant about sunscreen.  

I urge you to take a look at the EWG sunscreen report and type in your favorite sunscreen to see where it falls on the spectrum.  You will likely be surprised that a sunscreen you thought was safe is actually quite toxic.  Throw away your leftovers from last year and start fresh this summer with a chemical-free sunscreen and hat.  Healthy skin and peace of mind will be your reward.  

Beef With Sugar Snap Peas

This is our new favorite recipe in our family, modified slightly from Bust-a-meal.  (See my recent blog posting on this fabulous meal-planning site.)  This nutritious dish is simple, delicious, and even popular with the kids, especially if you make your own hoisin sauce, which is much easier than it sounds.

1 cup brown rice
1 12 oz flank steak
2 Tbsp soy sauce, divided
3/4 cup chicken broth
1/4 cup Hoisin sauce (Optional: make your own! Super easy recipe below - guaranteed gluten-free)
2 tsp olive oil
1 cup sliced yellow onion
1 Tbsp fresh grated ginger
3 cups sugar snap peas
1 cup shredded carrot

Hoisin Sauce:
4 Tbsp soy sauce
2 Tbsp peanut butter
1 Tbsp molasses
2 tsp rice vinegar (any vinegar would do)
1 clove minced garlic
2 tsp olive oil
black pepper

1. Cook rice according to package directions and combine ingredients for hoisin sauce unless using a commercial variety.
2. Cut steak diagonally across grain into thin slices.
3. Combine steak and 1 Tbsp soy sauce, toss to coat.
4. Combine the remaining 1 Tbsp soy sauce, broth and hoisin; stir well with a whisk and set aside.
5. Heat olive oil in large skillet over medium heat.
6. Add steak and soy sauce mixture; saute a couple minutes until lightly browned then remove steak from pan.
7. Add onion and ginger to pan; saute 2 min.
8. Return steak mixture to pan; saute for 30 seconds.
9. Add broth mixture, bring to a boil and cook 1 minute or until slightly thick, stirring constantly.
10. Serve over rice.
Serves 4.

Healthy Teen Tidbits

Teenagers are under a lot of stress in our modern world.  Like adults they often adopt coping mechanisms (coffee, inadequate sleep, junk foods) enabling them to power through the moment which have cumulative negative effects.  Summer is a great time to catch up on sleep and develop healthy habits.  Here are some very simple health tips for teens. 

*Coffee is dehydrating as it depletes your body’s fluids.  Every time you drink a cup ocoffee you need to replace two cups (16 oz) of water.

*Coffee unnecessarily puts your body in the fight or flight state.  Your body thinks it is running from the tiger even though you are sitting around. Your hands can become sweaty, your heart beats faster, your blood pressure raises.  It interferes with the ability to concentrate, to relax, to eat and digest and metabolize your food, not to mention sleep.  Switch to decaf or better yet, green tea (which still has plenty of caffeine but has positive rather than negative effects on the body).  If you need a pick-me-up mid afternoon eat a handful of nuts, have some veggies, get some exercise, drink some water or herbal tea.  

*Teens need 9.5 hours of sleep/night.  Sleep in a completely dark room to maximize the effects of the hormone Melatonin that is released in the middle of the night in a dark environment.  It regulates the body’s hormones, the circadian rhythm (sleep/wake cycle), it stimulates the immune system and contributes to anti-aging.  The very best thing you can do for your overall health is to get enough sleep.  When you are well-rested your whole body works better and can better handle the stress of daily life.

*Soy, despite its press, is not a health food.  If you are lactose intolerant and avoid dairy, switch to hemp milk, almond milk, hazelnut milk or rice milk.  Eating too much soy can interfere with your hormones.  It can interfere with your thyroid gland causing fatigue, weight gain, depression and moodiness.  We natural folks used to think of soy as a miracle food, now we know that it is the opposite.

*Improve your diet!  Teens tend to eat a lot of foods that are high in carbohydrates such as pizza, bread, pasta and fast food. In addition to being empty calories that can deplete your nutritional reserves, they negatively affect your glucose/insulin metabolism and can make you feel tired, jumpy, light-headed, irritable, etc.  Simple carbohydrates such as the above-mentioned are turned into sugar in the body.  Increase the amount of vegetables, salads and proteins (meat, poultry, fish, beans, eggs) and whole grains you eat and you will feel and look better.  I guarantee it!

My Favorite Kid-Pleasing Veggie Recipes

I am the first to admit that roasted and blanched vegetables aren't nearly as nutrient-dense as raw or steamed.  I call these dishes "Gateway Vegetables" - because kids learn to love some veggies, and then they have a positive association with kale, broccoli, green beans and carrots and are more willing to try them in other presentations.

These are all favorites in our home. I apologize for the lack of precision in measurements. Use your best judgment and enjoy!

Baked Broccoli

Trader Joe's organic, washed, pre-cut broccoli poured into one layer in glass baking dish.  Or washed and dried broccoli cut into bite-sized chunks.  The drier the broccoli the better this recipe turns out.  

Drizzle with olive oil and sprinkle with sea salt and bake at 350 until starting to brown or to your desired done-ness: al dente or more roasted.  

Kale Chips

Wash kale, dry in a salad spinner and peel leaves off stalks.

Toss with olive oil and sea salt.

Bake at 350 on cookie sheet in one layer, flip after 5 minutes and bake for another 3-5 min.  Will be crispy like potato chips.

Green Beans and Garlic

Wash and snip beans

Blanch in boiling water 2-3 minutes until bright green.

Drain and toss in olive oil, sea salt and crushed garlic.

Special Carrots

Julienne regular sized carrots.

Sautee carrots in a couple Tablespoons of butter, 2 tsp. of olive oil and sea salt until just softening or to your desired done-ness. Can cook longer for a more roasted texture.

Finish with a teaspoon or two of maple syrup.  Great with lamb-burgers or sauteed lamb and rice, apple sauce, baked broccoli and a salad or sauerkraut!

Smiling and Longevity

"You've got to get up every morning with a smile on your face and show the world all the love in your heart. Then people gonna treat you better, you're gonna find, yes you will, that you're beautiful as you feel." ~Carol King 

Facial Expressions are the mirror of our inner emotional landscape.  Try this right now, while you read this.  Smile. I  mean really smile: feel the corners of your mouth lifting and your eyebrows arching.  Maybe you will even feel your scalp move or cheekbones lift.  Now imagine how you must look while you are doing this: smiling like crazy whilst you look at your computer... you might even be able to see your reflection in your monitor... and perhaps you will smile even more!.  Smiling breeds smiling, in yourself and others around you.  It sounds silly but it's simple, and true.  I have been experimenting on myself.  When I notice my brow furrowing I actively lift the muscles in my forehead and immediately start to feel better.  The neuronal pathways associated with smiling are also associated with good feelings.  You can actually change the way you feel by simply smiling.

The Journal Psychological Science recently reported that the length of one's smile may dictate the length of one's life.  Researchers from Wayne State University examined Baseball Register photos of 230 Major League Baseball Players who started playing before 1950.  The researchers classified each smile into one of three categories: non-smilers; partial smile - where the muscles around their mouths were only slightly raised; and "full smile" or Duchenne smile: wide grin, both cheeks raised.

Of the three categories who lived the longest?  You guessed it, the smilers.  The non-smilers lived an average of 72.9 years, the partial smilers lived an average of 75 years, and the biggest smilers lived the longest, 79.9 years.  Interestingly, the researchers also did a follow-up study with the same baseball players exploring attractivenesss and longevity, and found that good looks did not correlate with a longer life.  This hearkens back to Carol King's lyric "you're beautiful as you feel."

We have long sensed the benefits of laughter and humor in our lives, now science is bearing out our suspicions.  Laughter reduces levels of the stress hormone cortisol, which in turn stimulates the immune system and lowers blood pressure.  After a good long laugh have you ever felt soreness in your muscles?  Laughter gives your diaphragm, abdominal, respiratory, facial, leg and back muscles a workout. Researchers estimate that laughing 100 times is equal to 10 minutes on the rowing machine or 15 minutes on an exercise bike!  A good laugh enhances oxygen intake, stimulates the heart and lungs, relaxes muscles, triggers the release of endorphins, eases digestion, improves mental alertness and creativity, improves sleep, the list goes on. 

  

If you need something to help you get into the mood, check out this great old clip from the classic television show The Odd Couple.  As a child I saw this episode and thought it was so funny to see the fastidious, grown-up Felix writing such a banal and silly song, and then commandeering all of his friends to perform it with him.  The mere sight of Oscar Madison on tambourine is reason alone to watch.  Felix's song "Happy and Peppy and Bursting with Love" is a mantra in our family. When my kids start to get cranky with each other, or when someone in our family is slipping into the scowl of crankiness, one of us might ask the other "Happy and Peppy and Bursting With Love?"  It is usually so out of context for the moment that it changes the vibe and the next thing we know we are smiling. 

(If you need some more help, here is a clip of Will Ferrell as George W. Bush discussing global warming.  I laughed so hard this morning when I watched this I cried...)

And Now We Love Bob's Red Mill Even More...

My love affair with the local whole grains natural food company Bob's Red Mill began 8 years ago with my family's decision to eat less gluten. For one who has always baked, the thought of living without chocolate chip cookies was more than I could endure.  Enter Bob's then limited array of gluten-free baking flours and the baking experiments ensued.  We quickly learned that one can only do so much with rice and tapioca flours; as "creative" as I was, my family was patient.  Over the years as we have become completely gluten-free, Bob's gluten-free product line has increased dramatically.  I am so thankful for the creative array of delicious gluten-free choices that are now available; thanks to this company the products of my gluten-free baking efforts are hard to discern from those containing gluten.  

My husband is an investment advisor and will often share information about a company's business practices that would otherwise not make it onto my radar. These tidbits will give me an insight into the soul of the company and will infuence my buying decisions.  A couple weeks ago he shared with me a heartwarming and surprising business story about Bob's Red Mill. 

Bob Moore founded his local stone ground whole grain milling company in 1978 after retiring to Oregon from California.  When he happened upon a closed mill site in Oregon City one fateful day, retirement suddenly forgotten, Bob founded what is now known as Bob's Red Mill.  Over the years Bob has seen his company grow to 400 products and 209 employees.

For his 81st birthday Bob did a very generous and surprising thing, he gifted the company to his employees.  He created an Employee Stock Ownership Plan (ESOP) enabling all 209 employees to be rewarded for Bob's ongoing success and growth.  The best part about this story is that the company had declined many offers to sell for a very high price tag.  To Bob and his partners, the company represents much more than money. 

In Bob's words:

"It's been my dream all along to turn this company over to the employees, and to make that dream a reality is very, very special to me.  This is the ultimate way to keep this business moving forward. I get to spend every day with our many loyal and long-time employees who will now share in ownership, and it just thrills me to know they will be joined by many new faces over the years."  

I felt that it was important to share this story in hopes that it will influence my readers to show support for a local, sustainable, employee-owned company with their food dollars.  Knowing that Bob Moore's primary goals in business are empowerment of his employees and making the world a healthier place, I am truly inspired. 

Next time you are browsing the baking aisle check out some of my favorite Bob's gluten-free products:  the garbanzo-bean based GF All Purpose Baking Mix and the GF Biscuit and Baking Mix, both of which I substitute for flour in my favorite recipes;  GF Oatmeal and Golden Flaxseeds both of which, when soaked overnight, make an instant breakfast food; and the sinfully delicious GF Brownie Mix.  Click here for a listing of all of Bob's gluten-free flours. 

The Truth About BPA in Our Food

 BPA (Bisphenol-A) is a chemical found in many plastics including water bottles, infant formula cans, baby bottles and in the lining of food cans.  Science has recently become interested in this chemical and has started to watch it more closely, as a result we have learned that it readily leaches into food.  Unfortunately BPA is a nasty hormone disruptor that has been linked to cancer, obesity, reproductive problems, heart disease, diabetes, liver abnormalities, attention deficit disorder, early puberty in girls, the list goes on and on.  Studies are ongoing and repeatedly this ubiquitous chemical is proving to be foe to human and animal alike.  

The Bad News:

Canned food is the predominant but not exclusive source of daily BPA exposure.  It is also found in hard, clear plastic food containers including baby bottles, sippy cups, water bottles and polycarbonate plastics (often marked with the number 7) that are rigid and clear such as food storage containers and microwavable containers.  It is also found in many children's toys, and dental fillings and sealants.  

BPA is in every single canned food on the market with these three exceptions:

1. Eden Organic Beans including Chili, Rice and Beans, Refried, and Flavored.  All other Eden canned foods contain BPA  
2. Henry & Lisa`s Natural Seafood (Sashimi-Grade Canned Albacore Tuna) 
3. Vital Choice’s Canned Fish Products  

Yes, you read correctly, these are the ONLY canned foods on the market that do not contain BPA.  EVERYTHING ELSE DOES!!!  

BPA leaches from plastic and from the lining of cans into the food stored in those containers.  Consumer Reports did a recent report measuring the levels of BPA in several different kinds of food and brands of canned food on the market. The results are abysmal as it was present in everything they tested including baby food and children’s juices .  

I find this very disheartening. To be honest, I have known of the threat of BPA for a few years and actively commenced to “purge” my home of BPA containing plastics, but didn’t have the energy or the headspace to address the canned food issue too.  I also had myself convinced that I rarely use canned foods.  I have since leveled with myself and now have an honest perspective of my canned food usage (the culprits being mostly pumpkin for pies and puddings, and tomato products for stews, soups, crock pot recipes, etc).  Fortunately BPA is rapidly metabolized and excreted from the body which can ease one's mind for the occasional exposure to BPA; the real concern being for people who regularly consume canned food products and microwaveable foods containing BPA where blood levels can become "chronic" as the body doesn't have time to clear it.  These folks along with young babies and babies in utero are at the greatest risk for negative health ramifications.

The Good News:

Thanks to environmental watchdog groups like the Oregon Environmental Council and the Environmental Working Group, there is a growing awareness of the contamination of our food with BPA and consumers and lawmakers alike are taking notice.  Canada announced plans in 2008 to ban BPA in baby bottles and in 2009 Connecticut, Minnesota, Suffolk County NY and the City of Chicago passed legislation eliminating BPA from Children’s products.  The Massachusetts Department of Public Health has issued a warning to pregnant and breast feeding women and children under the age of two to avoid BPA. 

Currently there is a bill before the Oregon legislature, Senate Bill 1032, that attempts to ban BPA in the food and containers used by children under the age of 3.  If you are a resident of Oregon please click here to register your vote with lawmakers to ban this harmful chemical. 

What are the alternatives to BPA? 

There is always good old fashioned glass, which is among the safest way to buy commercial tomato products.  Tomato products are the most BPA-laden canned food due to their acidity and ability to pull the BPA out of the lining of food containers. I have been able to find Bionaturae organic tomato paste and strained tomatoes in glass jars at our local healthy market and I know that these products are available to buy online by the case.  The best deal that I have found online is through the Tropical Traditions website.  Also there are Pomi Tomatoes in a Tetra Pak (not organic) and good ol’ Trader Joe’s has many tomato products available in Tetra Paks including tomato sauce and soups, all of which are BPA-free.

The BPA-free can that Eden and the other companies listed above use ia a lead-free covered steel can coated with a baked-on oleo-resinous enamel lining.  Oleoresin, a natural mixture of oil and a resin extracted from various plants, such as pine or balsam fir, is 14% more expensive than the industry standard cans that contain BPA.  The companies listed above that are seeking out these BPA-free cans deserve praise because in order to protect their consumers from this harmful chemical they have to buy special cans that are more expensive than the BPA containing ones, which will drive the price of these products up.  Please thank them and buy their products!

Fortunately it is possible to make bottles and other food containers without BPA.  For years the baby bottle company Born Free has been producing BPA-free baby bottles, and glass baby bottle options do exist.  I used the Born Free products with my two youngest children and was very happy with them.  Recently Nalgene and Playtex have started using BPA-free alternatives and Gerber, Avent America, Evenflo, Disney's First Years, Dr. Brown and Playtex will stop selling bottles in the US with BPA. 

Back to Basics:

My very wise friend Amy has been freezing her own fresh tomatoes from the garden by coring them and throwing them into a zip-loc bag.  Zip-Loc bags are free of BPA and this could be a simple and delicious alternative to canned tomatoes.  She uses these in recipes the same way one would use stewed tomatoes or fresh tomatoes.  This is the best example of how to avoid chemicals in your food: prepare your own from whole foods!

If growing your own garden is not feasible for you, check out the Biodynamic Farming and Garden Association website to find out what is available in your area.  CSA stands for Community Supported Agriculture whereby consumers “buy” a share in a farm early in the season, say in February or March. This bulk sum pays for your weekly consumption of produce which will start during the growing season and serves as an advance to help farmers cover their overhead costs.  CSA’s usually deliver to a local drop point, and sometimes directly to your doorstep.  There is nothing more nourishing for body and soul than fresh, ripe produce from the garden, and no better way to instill peace of mind that the food choices you are making are safe.

Learning to Use Homeopathic Remedies at Home

Homeopathy is my favorite way to manage children's acute illnesses.  Because homeopathy is so safe, gentle and effective, I have never had to give Tylenol to my three children for an illness.  It is also very forgiving, so if you prescribe the wrong remedy without a noticeable change in symptoms, you can try another one.  And because homeopathy is energetic medicine as opposed to chemical medication, it is completely safe and will not interact with medications.

What is homeopathy?  It is a system of medicine based on treating people with highly diluted substances which trigger the body's own natural healing processes.  It works on the principle of "like treats like" - such that a substance that would cause symptoms in a healthy person is used to treat those same symptoms in illness.  Homeopathy helps to put the body back into balance, so if your child is whiney or clingy or in pain or restless with fever, the sign of having found the right remedy is renewed calm and sleep.  

Take a look at my posting Homeopathy Remedies for Common Illness for a basic primer of homeopathic remedies to keep on hand for children's illness and how to use them.  The ten remedies listed are the ones that I use most frequently with children's illness both in my practice and at home with my own children.  I recommend that parents keep these 10 remedies on hand at all times.  Take them with you on vacations, stock a few in your glove box (Aconite and Belladonna best choices as they are the most commonly used) so that you have them when you need them.  I can't tell you how many times we have been away for weekends with other families or just with our own children when I have found myself pulling out my homeopathy kit.  Bring one of your books along, or my blog posting, so you have a place to start.  

All 10 remedies (Aconitum Napellis, Belladonna, Chamomilla, Gelsemium Sempervens, Ferrum Phosphoricum, Apis, Oscillococcinum, Pulsatilla, Arsenicum Album, Spongia Tosta) are available for purchase right here on my blog.  Scroll down to the "Order Supplements"section on the right side of the page, half-way down under "Recent Posts".  You will see a green "buy products" hyperlink that you click on.  Don't forget the code once you get to the Emerson Ecologics log-in page, which is: emerso (Yes, you read it right, emerson without the n.  Wasn't feeling very creative that day was I?)  If your budget won't allow for buying that many remedies at a time, read through my posting Homeopathic Remedies for Common Illness and look for the symptoms that you see most frequently in your child.  In addition to your first purchases Aconite and Belladonna, select ones with symptoms pictures that remind you the most of your own children.  That way you can build your medicine cabinet slowly.

My two favorite homeopathic reference guides for simple, straightforward home care are: Everybody's Guide to Homeopathic Medicine by Cummings and Ullman and Homoepathic Medicine at Home by Panos.  Both of these books are available at Amazon.com new and used.  

I am available for brief phone consults if your child is sick and you would like some guidance in determining what is the best homeopathic remedy to use.  If you call my office number: 503-804-0133 my cell phone will be paged and I will call you back.  If this is a service that interests you please email me at kandersonrossnd@gmail.com and I will get a price sheet to you.  I find that many parents want to use alternatives to over the counter medications for their children but don't know where to start.  My goal is to teach you so that you will start to recognize patterns in your child and gain in confidence for your own homeopathic prescribing, needing my help less and less.  I can't recommend this approach to treating children's illness highly enough.

Foolproof Gluten-Free Cornbread Muffins

We make this recipe a lot at home.  The other day my 11 year daughter and her friend made these for dinner unsupervised. This muffin recipe is quick to put together, quick to cook, and pleases even the most discerning of the non-gluten-free population.  Of course those of us gluten-free can't believe our good fortune to be able to savor a warm corn muffin right out of the oven, preferably with butter and honey!  Serve alongside soups, stews, chili and salad.  Enjoy!

Golden Cornbread Muffins (gluten-free)

1 cup cornmeal (Regular, fine or coarse grind depending on your preference.  We usually default to regular for a nice chewy texture.)

1 cup rice flour

½ tsp. Salt

4 tsp. Baking powder

1 tbsp. sugar

1 egg

1 cup milk (rice milk works too)

¼ cup melted butter

Combine dry ingredients in bowl.  Add egg, milk and butter. Beat until smooth, about 1 min. Do not overbeat. Bake  in greased muffin tins at 425 F for 15 min .  Serve warm with butter and a beaming smile.

A Healthier New Year by Avoiding These 7 Foods

I am always on the lookout for lists of the most toxic foods to avoid.  I recently read an article on Mercola.com, my favorite natural health website, outlining the seven worst foods you can eat.  The foods listed below are all tainted in some way by the chemicals of our modern world that are invisible to us when going about our daily lives.  What better time than the New Year to resolve to keep these foods out of your family's diet.  Keep this list on your refrigerator to remind you when planning meals and shopping lists.  Vote against toxic food by using your food dollars to purchase local, organic, sustainable, healthy choices!

1.  Canned Tomatoes - The plastic lining of the can contains the chemical bisphenol-A, a synthetic estrogen which has been linked to health issues from reproductive problems to heart disease, diabetes and obesity.  Most cans are lined with this chemical but the acidity of tomatoes causes the BPA to leach into your food.  Look for tomatoes packed in glass.  Bionaturae.com is a brand found in many health food stores.  Consider putting a group together and placing a bulk order for a reduced or wholesale rate.

2.  Corn-Fed Beef - Anytime an animal is fed a food that its body is not designed to digest there will be health problems both for the animal and those who ingest it (see #5).  Cattle are herbivores designed to eat grass, hence the seven stomachs.  Corn and soybeans are standard fare for cattle as it fattens them up quickly yet the grain is usually laden with pesticides and makes for a very unhealthy meat compared to grass-fed beef.  Grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium.

3.  Microwave Popcorn - The microwave bag is lined with chemicals that may be linked to infertility in humans and have been shown to cause liver, testicular and pancreatic cancer in animals.  The microwaving causes the chemicals to become a vapor which is absorbed by the popcorn.  Once ingested these chemicals stay in your body and accumulate over time.  Pop your own popcorn in a cast-iron skillet.  It's great entertainment for the kids especially if you use a splatter screen - they can watch it popping!  Then warm up some butter/olive oil/coconut oil and honey/maple syrup or parmesan to toss it in.  Organic popcorn is a great alternative to chips and snack foods and saves a lot of money on your grocery bill.

4.  Non-Organic Potatoes - Root vegetables absorb the herbicides, fungicides and pesticides in the soil.  Potatoes are sprayed with fungicides during the growing season then sprayed with herbicides to kill off the fibrous vines before harvesting.  After being dug up they are treated again with chemicals to prevent them from sprouting.  OUCH!  Buy organic potatoes only because washing cannot remove the chemicals that are inside the potato.

5.  Farmed Salmon - Another example of how feeding an animal something that it is not designed to eat will wreak havoc.  Salmon are not designed to live in pens and consume soy, poultry litter and hydrolyzed chicken feathers.  Farmed salmon are high in contaminants including carcinogens and pesticides.  They are also treated with antibiotics.  When you eat farmed fish you ingest the same drugs and chemicals as the fish.  Eat wild-caught Alaska salmon ONLY.

6.  Milk Produced with Artificial Hormones - You have seen dairy product containers with labels indicating that their cows are not treated with growth hormones rBGH or rBST to boost milk production.  Milk from cows treated with this hormone produce milk high in white blood cells (ie.: pus) and a hormone called insulin-like growth factor (IGF-1) which may contribute to breast, prostate and colon cancers.  There is a lot more to say about pasteurized, homogenized milk that I will save for another time (mainly that it is a highly processed food that is very difficult for our bodies to break down and digest causing multiple health problems).  The take-home here is to buy milk products that say rBGH-free, rBST-free, produced without artificial hormones, or organic milk.

7.   Conventially Grown Apples - Apples are the most pesticide-doused fruit.  Studies are linking a higher body burden of pesticides with cancer and Parkinson's disease.  Buy organic apples only.

Sources:

http://articles.mercola.com/sites/articles/archive/2009/12/29/The-7-Foods-Experts-Wont-Eat.aspx

http://shine.yahoo.com/channel/health/the-7-foods-experts-wont-eat-547963/

No-Brainer, Quick, Whole-Food Dinners!

How often do you look up at the clock at 5:00 PM, groan, then proceed to rustle through your cupboards, frig and freezer desperately seeking something to serve your family?  If you're like me this happens more often than you care to admit.  Try as I might to keep ingredients on hand that can be transformed into a meal at a moments' notice, my "back-up" repertoire gets tired with overuse.  I need inspiration!  I need pictures!  I need shopping lists!

Enter Bust-A-Meal.  Bust-A-Meal is not your ordinary recipe site.  It is a subscription-based recipe-site that helps you prepare meals based on the unique needs of you and your family.  You can input such detailed information about your family's ongoing dietary preferences and restrictions such as food allergies, aversions, vegan, vegetarian, etc.  Then you indicate specific meal interests such as how many ingredients you are willing to work with, prep time, crock-pot, soups, barbecue, high or low fat, fiber, specific kinds of meat and poultry, fish, side dishes, main dishes, etc.  Then, for folks like me who aren't so good at planning meals and shopping in advance, you receive an email every week with your recipes for the week and their shopping lists. There is even a search engine on the site where you can type in a few ingredients that you have on hand and it will find a recipe for you that uses those ingredients!  I'm not kidding!

The site also helps you to keep track of your recipes and favorites and gives you the opportunity to share with friends.  You can even have the shopping lists sent to your iphone and use it as your shopping list at the store.

It gets better.  The recipes are simple and use primarily whole foods.  (There are a few recipes calling for cream of mushroom soup and packets of dry onion soup, which I either skip or substitute ingredients.)   A few of our favorite recipes include: Coconut Curry Chicken, Slow Cooked Fireside Beef Stew and Slow Cooker Chicken Thighs.  A year's subscription is about $1.99 per week, and there is an introductory period where you can try it out to see what you think.  My justification for paying for the service is that without good planning we waste at least $1.99 each week in food that goes bad because it doesn't get eaten, or I purchase food more frequently with less discretion and pay more as a result.  The meal-planning and shopping lists help me to purchase exactly what I need.  My goal is that over time I will get more comfortable planning meals and shopping lists so that I won't need to pay Bust-A-Meal to be my brain!  For now, it has added a lot of sanity to my life.

I don't think they could have done a better job making meal preparation simpler.  Bust-A-Meal is one of those brilliant things that comes your way in life, so practical and user-friendly that you can't believe you didn't come up with the idea yourself...

My Favorite New Breakfast - It's Raw and Quick!

What should I eat for breakfast? is a common question I get when working with patients to improve their health.  While heretofore I have been one to recommend the more traditional hearty and nutrient-dense breakfast foods of farm-fresh eggs, whole-grain oatmeal, and protein smoothies, I am eager to share with you my latest and greatest breakfast inspiration with a bonus - it's raw!

I mentioned in my previous post that my interest in adding more raw foods to my family's diet has been emboldened by the raw food blog The Best of Raw Foods.  In it is a section on raw food breakfast recipes, where I got the idea for the recipe to follow.

What I love about this breakfast is that it uses soaked seeds.  Seeds are untapped potential in their dry form.  Unfortunately beans, nuts and seeds contain enzyme inhibitors in their dry form making it difficult for our bodies to break down these foods and absorb all the nutrition that they contain.  Once soaked for a few hours, the enzyme inhibitors are broken down, the sprouting process begins and our body can absorb and assimilate the nutrition. Thus with soaked and sprouted foods we gain more nutrition than compared to that same food in unsprouted form.  (For more info and resources related to sprouting check out happyjuicer.com)

Flax seeds are one of the healthiest foods you can eat.  They are loaded with omega 3 fatty acids, are high in fiber and contain folate, B6 and magnesium among other nutrients.  In studies flax seeds have been shown to reduce hot flashes in women, help to prevent diabetes and prostate cancer and lower cholesterol levels.

Raw Oatmeal

We have prepared this recipe in my home a few times now and to my surprise it has gotten the thumbs up from all 5 members of my family!  The hardest part of this recipe is remembering to soak the seeds before you go to bed.

1 Tablespoon flaxseeds (any variety of flax seeds will do)

2 Tablespoons water

1 Tbsp. shredded raw (unsweetened) coconut

1/2 apple, chopped

handful of raisins

handful of chopped raw (or better yet, soaked overnight) almonds

cinnamon

Soak the flaxseeds in water overnight in a covered bowl.  In morning it will have a gelatinous consistency.  Add coconut, apple, raisins and almonds and a dash of cinnamon.  Enjoy!  (In our family we add a little almond or rice milk which isn't technically raw, but adds a little moisture.)  Experiment with other fruits and dried fruits, and seeds such as chia and hemp.

Enjoy and let me know what you think!

How to get More Raw Food Into Your Diet

During the summer it is easy to eat raw foods.  Here in the Pacific Northwest we are blessed with the bounty of backyard gardens, farmer's markets and CSA's.  Nothing gives me more pleasure than to taste raw food just picked from a garden: a ripe tomato still warm from the sun, a handful of arugula, crunching on a green bean.

This time of year when it's cold and wet I want warming food.  Soups, casseroles and roasted vegetables hold more appeal than a cool salad.  Yet the benefits of raw food are so great that they must be included in the diet year-round.

Raw or "live" foods such as vegetables and fruit contain enzymes which enhance digestion.  When a raw food is cooked, the enzymes are destroyed.  When you eat a meal that does not contain enzymes the pancreas secretes enzymes to aid in digestion.  As we get older the pancreas produces fewer and fewer enzymes which is one of the reasons that older folks have a hard time with digestion.  When you eat a meal that contains enzymes the pancreas does not have to work as hard and you retain more of your pancreatic enzymes.

As well, live foods contain vitamins and minerals of which some or all are destroyed by cooking.  Live foods are very energizing and can often contribute to increased energy for people who feel tired or fatigue.

It may be easier than you think to add more raw foods to your diet this winter.  Here is a list of foods that are easy to incorporate into your diet that will contribute enzymes and nutrients to your meals.

9 Easy Ways to Add Raw Foods to Your Winter Repertoire:

1) Bags of baby carrots and snap peas.  If you don't have time to make a salad grab a handful.

2) Pre-washed and cut vegetables.  Many grocery stores such as Trader Joe's have a fabulous selection of broccoli, cauliflower, carrots, red pepper, etc.  Some stores will even sell a packaged "slaw" of raw broccoli or cabbage.  Add salad dressing and you have instant-salad!

3) Dried fruit such as raisins and apricots.  As long as it is not heated above 120 F it is considered live.  Most dried fruits are deydrated, dried or sun-dried rather than heated.

4) Nuts.  They are best digested when soaked overnight and dried in an oven with a temperature under 120 F. or when dried in a food dehydrator.  Many people tolerate raw nuts just fine but not everyone.

5) Sauerkraut.  This fermented, live food is an excellent addition to your plate when eating soups and stews.  The brand "Bubbies" is sold in many health food and grocery store with a gourmet section.  They also make pickles.  Less expensive than many of the gourmet, "live" sauerkrauts out there.

6) Avocado.  A meal in a skin.

7) Nut and seed butters such as almond, cashew and sunflower.  Many are "raw."

8) Fruit.  Nature's candy.

9) Pesto and sundried tomatoes are raw.  If you add them to warmed or cooked foods rather than cook with them you will benefit from the raw properties.

My goal for 2010 is to incorporate more raw foods into my family's diet.  I found a great blog today The Best of Raw Foods, that will help me do that.  This blog is loaded with tips and instructions on how to eat raw from getting started to travel, recipes and shopping lists.  Join me in my raw food revolution!

Gluten-Free Holiday Cookies

photo credit Ellery Ross

We spent the better part of Sunday afternoon celebrating the Scandinavian holiday of Advent.  What I know of this holiday from our Swedish au pair Ellinor, is that the four Sundays leading up to Christmas are days of celebration.  In her family they light a candle each Sunday, make a holiday treat and spend time with family and friends.  I love this tradition because it lends substance to the holiday "season" by giving the children something tangible to do during this crazy month of waiting and anticipation.  As we participate in the ritual of lighting a new candle each week it is an opportunity to reflect on the cycle of the darkness of the winter solstice, and the gradual return of the light.

This recipe for gluten-free sugar cookies is moderately healthy, rolls out nicely and stays together well after baking.  This is also the simplest g-f holiday sugar cookie recipe I have tried to date!  We are big appreciators of butter in my family, but this recipe could also be made dairy-free by substituting a trans-fat-free margarine or coconut oil for the butter in both the cookies and frosting.  My philosophy about treats during the holidays is everything in moderation!  Don't deny yourself a treat if it will bring you good cheer, use quality ingredients and enjoy it.  The best part of baking this time of year is sharing with friends anyway, so if you don't trust yourself with treats in the house, wrap them up and bring them to the neighbors!

Holiday Sugar Cookies (Gluten-Free)

3 cups Bob's Red Mill All Purpose G-F Baking Flour

2 eggs
1 teaspoon baking soda
1 cup organic sugar (regular old white sugar will do if you don't have access to organic)
1 teaspoon cream of tartar
1 teaspoon almond extract, vanilla extract or grated orange or lemon zest
1 cup softened butter (not melted) or trans-fat-free margarine

Sift flour, baking soda & cream of tartar - cut in margarine or butter. Beat eggs, add sugar & almond - mix well. Pour egg mixture into flour mixture and mix well by hand.

Chill at least 15 min (several days is also ok). Roll out to desired thickness on floured surface (potato starch is great for this) and cut into shapes.  Line cookie sheets with parchment paper and bake at 350F for 9 minutes.  After baked & cooled decorate with home-made frosting below.

Bake at 350F for 9 minutes.

Frosting

Truth is, I usually wing it when it comes to frosting.  I start by using an electric mixer to whip up a stick of butter and add organic powdered sugar and a little vanilla extract until I like the consistency.  I add somewhere between 1-2 cups of powdered sugar (which is about 1 cup less than conventional recipes).  Then divide the frosting among several smaller bowls and add a different food coloring to each.  

Home Hydrotherapy for Colds and Flu

Hydrotherapy, the use of water as a healing therapy, is a powerful tool to add to your home health kit, especially during the cold and flu season.

The physiological basis of hydrotherapy is that cold water causes constriction of superficial blood vessels which is stimulating, while hot water causes expansion of vessels and is relaxing.  When used in alternation a pumping effect is created which can increase circulation, decrease inflammation and improve elimination.

You probably use hydrotherapy and don't even realize it. Anytime one places a cool, wet washcloth on a feverish forehead hydrotherapy is being used.  Taking a cold shower after a sauna, soaking in an epsom salt bath, using a tepid bath to bring down a fever and taking a cold rinse after a hot shower are all examples of hydrotherapy.

While there are many hydrotherapy treatments there are two that are commonly used in our home and serve as powerful healing tools.  The first one, called "Warming Socks", is great to use when someone is "coming down with something" as it is relaxing and can help increase circulation removing the potein byproducts of inflammation which cause stagnation.   The second "Alternating Hot and Cold Compresses to the Chest" is used when an illness goes into the chest or lungs as it creates a pumping effect as the cold constricts and the hot open vessels creating a pumping action which helps the lungs to clear excess fluid and congestion. It is great for soothing coughs and relaxing someone who is uncomfortable.

Warming sock treatment 

Supplies:

• white, cotton socks
• wool socks

1) Take a hot bath, shower or foot bath.  Dry feet.

2)  Soak socks in cold water or run under cold water in tap.  Wring out.

3) Place cold, wet socks on your feet followed by wool socks.  It's ok to put adult sized wool socks on the wee ones.  I just fold down the cuffs.  Don't worry about getting the bed wet as the wool will prevent that.

3) Go to bed.

 While you sleep your body will warm up the wet socks creating a warm compress on your feet which will increase circulation and help draw congestion out of other parts of your body and can help to improve fevers, sore throats, sinus infections, headaches and head congestion.  This is a great treatment for children as it is very relaxing and helps them to sleep, plus they think it’s fun to go to bed wearing wet socks!  You will be amazed that when you wake from your nap or sleep your white socks will be completely dry!  Check out my friend Dr Heather Manley's video (performed by her daughters) - a step by step guide on how to do "Magic Socks."  I like that in lieu of a shower or foot bath their family does a little foot massage to warm up the foot before applying the cold wet socks.

Hydrotherapy for Chest Congestion and Cough 

A great way to bring increased circulation to chest.  Also relaxing and tends to quiet cough allowing for sleep.

Supplies:

• dry hand towel
• 2 washcloths
• 1 sheet
• wool blanket

1. Place wool blanket on a bed
2. Place a cotton sheet on top of the blanket
3. Have child lie on the sheet and wrap child up like a burrito (feet first then sides), first with sheet, then with wool blanket.
4. Open covers quickly to expose patient’s chest and place a hot, wrung-out washcloth on patient’s chest from armpits to belly button. Place dry towel on top to prevent sheet getting very wet.  Wrap back up in sheet and blanket as before and leave on for 5 min.  Let patient relax.
5. Quickly remove warm cloth and replace with a wrung-out cold wet washcloth with dry towel on top, re-wrapping as before.  Leave on for at least 10 minutes or until patient warms washcloth with body heat.
6. Repeat steps 4 and 5 on the back while child lies on stomach.  If you prefer you can perform treatment twice on the chest while they remain on their back is ok too, especially if coughing is quelled with treatment as it can start back up when turning over totheir stomach and breathing may be more difficult.
7. Remove anything wet so patient can sleep.  They will often sleep very soundly with less coughing after this treatment.

This treatment can be modified to use on the throat or areas of the body where circulation needs to be increased, such as after a bite, muscle strain or sprain or injury.