Banana Spelt Scones

Maybe it's because I am in the UK right now but I had a craving for some scones and had some ripe bananas so here is the latest recipe!

Banana Spelt Scones
2 1/4 cups Spelt flour
1/2 cup old fashioned oats
1 tsp cinnamon
1 tbsp baking powder
1/2 tsp salt
6 tbsp butter or earth balance

3 ripe bananas
2 tbsp coconut milk (or any milk)
1 tsp vanilla
1 tbsp honey

Preheat the oven to 425ºC
Grease a large cookie sheet.
Mix the dry ingredients in a large bowl then cut in the butter until it is crumbly
Mash the bananas with the milk, vanilla and honey
Add the banana mixture to the dry ingredients and stir until blended.
You may need to add more flour depending on how moist your mixture is, place in lightly floured surface and pat into a 3/4" thick circle. Cut into 12 wedges.
Bake for 14-16 mins

To Vaccinate or Not?

I decided before having my first baby that I was not going to Vaccinate my children. It was an EXTREMELY difficult decision that took many months to come to. There is a documentary that I just discovered called "The Greater Good" that is about vaccinations. I encourage everyone to watch and do their own research on the topic. It is important for every parent to know all the facts about vaccinations so that if they decide to vaccinate or not, they feel like they made an educated decision.
"The Greater Good looks behind the fear, hype and politics that polarize people into emotionally charged pro-vaccine or anti-vaccine camps with no room for middle ground. Exploring the cultural intersection where parenting meets modern medicine and individual rights collide with politics, this character driven documentary weaves together the stories of three families whose lives have been forever changed by vaccination. By reframing the vaccine debate and offering, for the first time, the opportunity to have a rational and scientific discussion on how to create a safer and more effective vaccine program in America today, The Greater Good challenges viewers to think again."
Here is the link! The Greater Good

The Importance of Vitamin D

It is no wonder that we see a deficiency in vitamin D amongst the population when everyone is lathering up in sunblock and staying indoors to avoid the sun. There are 30,000 genes in the body and vitamin D has been shown to influence over 2,000 of them. Which explains why a lack of this important vitamin influences so many diseases:

Cancer  Hypertension  Heart disease  Autism  Obesity  Rheumatoid arthritis  Diabetes 1 and 2  Multiple Sclerosis  Crohn"s disease  Flu  Colds  Tuberculosis  Septicemia  Aging  Psoriasis  Eczema  Insomnia  Hearing loss  Muscle pain  Cavities  Periodontal disease  Athletic performance  Macular degeneration  Myopia  Pre eclampsia  Seizures  Fertility  Asthma  Cystic fibrosis  Migraines  Depression  Alzheimer"s disease  Schizophrenia

Vitamin D and Cancer

Cancer, Heart Disease and Diabetes are among the top 3 killers of the United States so we need to make vitamin D more of a priority in our lives. 

Vitamin D has a protective effect against Cancer in many ways, here are a few:

• Increasing the self-destruction of mutated cells (which, if allowed to replicate, could lead to cancer) • Reducing the spread and reproduction of cancer cells • Reducing the growth of new blood vessels from pre-existing ones, which is a step in the transition of dormant tumors turning cancerous

Researchers have shown that increasing levels of D3 can prevent diseases that claim nearly 1 million people each year. Other studies have shown that you can decrease your risk of cancer by more than half, simply by optimizing your your level of vitamin D exposure.

Vitamin D levels in your blood fall to their lowest point during flu seasons. If you have low vitamin D, you will not be protected by your body’s own antibiotics (antimicrobial peptides), which are released by vitamin D. This means that a person with a low vitamin D level is more vulnerable to contracting colds, influenza, and other respiratory infections. Unfortunately, conventional medicine’s answer to preventing the flu is the flu shot. What they don’t tell you is that flu shots don’t work. Aside from not working, flu shots contain dangerous additives, like mercury-containing thimerosal, formaldehyde, aluminum, phenol and detergents. The idea that nearly every man, woman and child in the United States should voluntarily line up to be injected with this concoction, as the CDC strongly recommends, is illogical, pointless and dangerous.- Dr. Diane Spindler

A better and safer way to prevent the flu is increase your vitamin D intake. Some foods that are high in vitamin D are:
Collard Greens
Blackstrap Molasses
Kale
Tahini
Almonds
Broccoli 
Bok Choy


Children need 2.000 IU a day of vitamin D and Adults need 5,000-10,000 IU a day. Vitamin D3 can be taken in pill, capsule, liquid drops, or as a skin cream. Different people need different forms for optimum absorption. 

Strep Throat Remedy

One of my passions in healing through foods, so when I come across an amazing all natural remedy for a common ailment I get really excited! I learned of this remedy while I was taking my Herbology course through The School of Natural Healing. It is targeted towards strep or sore throats. 

The Formula:

- 1 Tbsp Pure Raw Honey

- 4 Minced Garlic Cloves

- 1/4 Tsp Cayenne Pepper

Just mix all together and take 1/2-1 tsp every hour. You will need to make about 4 batches over a 24 hour period. Do not wash down the mixture because you want it to coat your throat, the cayenne brings blood to the area and the garlic stimulates your immune system. If you follow the procedure you can get rid of your sore throat in 24 hours! That beats having to take antibiotics for 10 days.

Garlic is antibacterial, antiviral and anti-fungal so you are covered. Three cloves of garlic is actually equivalent to taking one dose of penicillin! You also want to use pure raw honey because the bees were not given sugar and antibiotics while producing the honey, and the honey will have maintained all its goodness because it wasn't heated above 70+ degrees celsius. 

Why shouldn't I just take antibiotics? Antibiotics definitely have a time and a place but they are over used. The problem with antibiotics is that they kill ALL bacteria, good or bad. You have good bacteria in you intestines called "flora" that is needed to fight bacterial infections, help digest, and keep the intestines healthy. When antibiotics are over used you can run into problems such as yeast infections and irritable bowel syndrome. 

Cold coming on?

It's that time of the year where the colds come on! I hate it when my kids are sick, it makes me a little crazy but I have a few tricks up my sleeve that help a ton. I learned a bit about essential oils about a year ago and they have saved my life a couple times so now I CAN NOT be without them. I also have some herbal remedies that I use as well. 
If I am feeling a little off then I take about 5000mg+ of Vitamin C through out the day as well as take  Grapefruit Seed Extract. GSE is absolutely amazing and is not just good for colds. Grapefruit seed extract or GSE has many medicinal properties that have been proven very effective in fighting various infections, viruses, and harmful germs.  You can use it to wash vegetables, fruits, meat, and poultry. You can also clean cutting boards, toothbrushes and all kinds of utensils with it as well. And the best part is it can be used by people of all ages and there are no side effects if used properly. 
I take my essential oils orally as well as put them on the bottom of my feet. I use the brands DoTerra as well as Young Living Oils. It is VERY important that you use THERAPEUTIC grade oils. My must haves are OnGuard* or Thieves* (depending on brand), Oregano*, Melaleuca*, Lemon*, Lavender* and Peppermint*. I put a couple of drops of OnGuard, Oregano and Melaleuca in a capsule and take with water and some food. I will also dilute the oils with olive oil and put on my feet before I go to bed.  
I do most of the above for my kids as well. I make sure they get lots of vitamin C and I put the oils on their feet (make sure you have socks ready to put on after, the oils may damage your carpet or furniture).
I also give my kids GSE, I buy the tablet form so they just chew them up with their other vitamins. Wasn't easy at first but they are used to it now.
There are SO many other remedies out there but I will just leave it here for now!

OnGuard or Thieves- The oils in these blends have been studied for their strong abilities to kill harmful bacteria, mold and viruses.

Oregano- Antibacterial, anti-fungal, anti-parasitic,antiviral and an immune stimulant

Melaleuca- Analgesic (painkiller), antibacterial, ant-ifungal, anti-infectious, anti-inflammatory, antioxidant, etc.

Lemon- Anti-cancer, antidepressant, antiseptic, anti-fungal, antioxidant, antiviral, etc.

Lavender- Analgesic, antidepressant, antif-ungal, antimicrobial, etc.

Peppermint- Analgesic, Antibacterial, antiviral, antiseptic, anti-carcinogenic, etc.

Food Matters

I received an email from my sister-in-law letting me know that the producers from the documentary "Food Matters" is allowing a free and full preview of their film for everyone until October 8th, so take advantage!

You can find the link to the video here

The following is from the Dr. Mercola website:

What You Will Learn from this Film

As summarized on the Food Matters' website, by watching this film you will get answers to the following questions, and straight facts on:

• How you can use food as medicine
• Who needs vitamins?
• Is organic really better?
• How safe is your food?
• Foods that fight anxiety and depression
• Natural therapies for cancer
• Which drugs might do more harm than good?
• The best ways to detox, lose weight and keep it off! 

LOVE this quote:

First they ignore you,
then they laugh at you,
then they fight you,
then you win.
Mohandas Gandhi

Mushroom, Potato and Leek Soup

This is one of my favorite soups! My sister-in-law from whole food mommies made it and I fell in love. I just altered the recipe slightly so that it would be vegan. If you have never cooked with leeks before, they are from the onion family and add a very nice flavor. The original recipe calls for cream that I left out but if you want a creamier texture you can use a cashew cream sauce instead. 

Enjoy...

Mushroom, Potato, and Leek Soup

2 Tbsp Earth Balance
3 Leeks, white parts only, thinly sliced
2 Large Carrots, sliced

6 cups of Vegetable Broth

1 lb Mushrooms 

2 lbs potatoes, peeled and cubed

1/2 cup Almond Milk or Soy Milk

1/4 cup Flour

2 tsp Salt

2 tsp Dill

Pepper to taste

In a large pot sauté the leeks and carrots in
1 tbsp of the Earth Balance for about 5 minutes

Pour in the broth and seasonings. Add the potatoes and cook
until soft, about 30 minutes

Meanwhile, sauté the mushrooms
 in the remaining butter and add to the soup

In a separate bowl slowly add the flour to the milk and mix well. Add to the soup and simmer for 5 minutes until it thickens. 

Banana and Chocolate Chunk Cookies

I am always looking for treats that I can have that have very little to no sugar in them because me and sugar DO NOT get along. It just so happens that these cookies are VERY low in sugar (the only sugar in them is the dark chocolate) and they do not have any eggs or gluten (depending on your oats) in them! Oh and they are very good! Enjoy...

Banana and Chocolate Chunk Cookies

3 bananas

1/2 cup almond butter

4 tbsp coconut oil

1 tsp pure vanilla

2 cups oats (i used old-fashioned)

1/2 cup unsweetened coconut

1 tsp baking powder

1/2 tsp cinnamon

1/4 tsp salt

1/2 cup dark chocolate chunks

Preheat oven to 350ºC

Bake for 12-14 minutes

All the goods you need

Mash the bananas together with the almond butter, coconut oil, and vanilla

In a separate bowl combine the oats, coconut, cinnamon, baking powder and salt

I took a bar of 70% dark chocolate and just chopped it up

Take the wet and dry ingredients along with the chocolate and mix all together

Place spoonfuls of batter on a cookie sheet, grease it or use a 'silpat'

Voila! They were very yummy and I didn't feel guilty giving them to my kids!

Milk Substitute for Babies

I had an excellent question this week following my blog on The Truth Behind Milk, a friend was wondering what she could give her one year old instead of the homo milk that her doctor recommended. First off I want to commend this mom for going with her mommy instincts instead of discrediting all the evidence and just listening to her doctor. Many people put too much trust in their doctors for advice and recommendations. Doctors get VERY little nutritional teaching in their years of study and therefore it is up to you to do the research and go with what YOU feel is best.

I am going to focus on babies that are one year and older and the substitutes that you can use if you choose not to give cow's milk to your child. There are actually quite a few milks out there that you can use such as: Nut milks, Rice milk and Soy milk. I personally recommend using almond milk.  

It is lower in calories and fat than regular cow's milk, and is high in vitamins, such as vitamin E. Like cow's milk and fortified soy milk, almond milk boasts an impressive dose of bone-building calcium.

Like conventional dairy products, almond milk is nutrient-fortified, and a good source of several important fat-soluble vitamins. One cup of plain almond milk meets 10 percent of the Recommended Daily Value (DV) for vitamin A, 25 percent for vitamin D and 50 for vitamin E, making it high in many nutrients compared to the amount of calories it provides per serving. Vitamins A and E act as antioxidants, enhancing immunity and protecting the body's cells and tissues from damage. In addition, vitamin A is important for healthy eyesight and supports normal growth and development. Vitamin D helps build and maintain strong bones and teeth, and enhances immunity.

Almond milk is rich in calcium, providing the same amount per cup as cow's milk and soy milk. One cup offers approximately 300 mg, meeting 30 percent of the DV for this major mineral. Calcium plays many roles in the human body. Along with vitamin D, phosphorus and magnesium, calcium is needed to build and maintain strong bones and teeth. 

(Read more: http://www.livestrong.com/article/246903-nutritional-benefits-of-almond-milk/#ixzz1YQbafcBp)

A great thing about almond milk is it is just as easy to make as it is to buy and I have yet to find a recipe that I can't replace cow's milk with almond milk! 

Almond Milk Recipe

1 cup almonds soaked* for at least 6 hours beforehand if possible

2 cups water

1/2 tbsp raw sesame seeds (very high in calcium)

optional ingredients: vanilla, agave, cinnamon, maple syrup 

 Soak your almonds for 6-8 hours if you can

 Place the almonds and the water in your blender and blend for about a minute

 You could use it as is but if you prefer a smooth texture, you will want to put it through a 

cheesecloth, coffee filter or nut milk bag

Here I am using a coffee filter 

 You can just leave it to drain or you can use a wooden spoon or spatula

 to push the milk through the filter 

 You will be left with almond pulp that you can use to make almond flour, pie crusts, cookies, etc.

 Voila! This almond milk will stay good in the fridge for 3 days

 My girls LOVE almond milk!

Vanilla Almond milk: Add 1 tsp of pure vanilla extract and 2-4 dates 

Chocolate Almond milk: To the recipe for vanilla almond milk, add 2 tbsp raw cacao nibs or unsweetened cocoa powder

Cinnamon milk: To the recipe for vanilla almond milk, add 1 tsp cinnamon and a dash of nutmeg

The following recipe came from wholefoodmommies.com and is great for everyone but especially the little ones

Almond Milk Smoothie

Ingredients

1 cup Almond Milk

1 Half frozen banana

3 frozen strawberries (or any other frozen fruit)

Handful of raw spinach

1 tsp. flax seed

1 Vitamin D capsule (opened and emptied into smoothie)

.5 ml DHA oil (I use Dr. Fuhrman's brand for all my supplements)

DIRECTIONS

Add all ingredients to a high powered blender and blend until smooth.  This shouldn't be too thick- more like a flavored chilled drink.  Pour into sippy cup and let your kids go to town.

*The Benefits of Soaking Nuts and Seeds

• Enzyme inhibitors get neutralized.
• The amount of vitamins your body can absorb increases.
• Gluten breaks down so digestion is much easier.
• Phytic acid, which inhibits the absorption of vital minerals, is reduced.(http://www.raw-food-living.com/soaking-nuts.html)

Blueberry Deception

A few weeks ago I did a post on the importance of reading labels and what ingredients to avoid. Here is a video I found about how blueberries are faked in cereals, muffins and other foods and you can tell by reading the labels. Click here for the video

Marathon Mama- Guest Blogger

Estelle was kind enough to invite me to do a guest post for her regarding nutrition and exercise. While I am not a nutritionist, I am an athlete who has competed in a variety of sports since the age of seven. After twenty years of reading, tweaking, and finding my own groove, I am happy to share my knowledge with you today (and everyday over at Marathon Mama!) Estelle passed on a question that had been posed to her, and I hope that whoever asked it is reading – however it is information we can all use to improve our athletic achievements.

Does drinking amino acids during a workout really make a big difference? The short answer, No. In fact, drinking amino acids (which are the building blocks of protein) may be detrimental to your training if ingesting on the run as blood would be diverted from hard working muscles to the stomach to digest them. The best drink to have on hand during your workout is clear: water. Water will hydrate your muscles, help lactic acid to flush out of the muscles, and keep your focus clear.

If you are embarking on a rigorous training schedule, you are right to be considering the basics of refueling and how to utilize carbohydrates to your advantage. If you are training for longer than one hour, you need to be taking in more than just water (WATER IS ESSENTIAL whether you are going for a half hour walk or a three hour run. Drink up!) There are several supplements on the market to assist you in your carbohydrate refueling, varying from liquids, gels, powders, jelly beans (seriously), jujubes (again, I’m serious) and I’m sure others. You do not however need to go a commercial refueling route. Try dried and pitted dates, raisins, or apricots (put in a baggie before popping them in your pocket, or pinning them to your bra strap.) The important thing in refueling is to TRY IT OUT and find what works for YOUR body. Everybody is different, and what works for one person, may make another person sick to their stomach – literally.

Base guidelines for carbohydrate refueling are 30-60g per hour, 30g being for those on the smaller side, and 60g for the larger bunch. Admittedly, I do not follow such requirements. I simply experiment until my body and mental clarity are at top performance. You may also find it sufficient to have a snack 1 to 2 hours before heading out the door instead of carting food with you if your workout will be over before the 90 minute mark. Again, experiment – see what works for you!

Oh and if I drink amino acids during my workout do I still need to drink an isolated whey shake after?

Since we’ve already debunked the amino acid consumption during your workout, let’s talk about the post workout window. After you have ceased strenuous exercise, your body has an optimal refueling window of 15-60 minutes. This means that the foods you consume during this time are more readily utilized in the rebuilding of tissue you just spent so much energy and effort breaking down – pretty straight forward right? But what should you put in your body? What are your broken down muscle fibers screaming for? Tradition and many “Got Milk?” ads would have you reaching for chocolate milk. This is something I used to do with great pleasure - until it hit my stomach and I remembered why I don’t like cow’s milk – and a natural extension of that is whey protein. ‘Isolated Whey Protein’, often found in a powdered form and with an average protein content of 27-33g, is very popular for a variety of reasons. In its isolate form, whey protein is low fat with 90+% of its weight being protein. However, there is no human research linked to whey protein supplements, despite their popularity amongst fitness enthusiasts. High protein consumption is not something that has been proven to have any positive effects on your health, or training, so I would save your stomach (and wallet) the pain of digesting this, and stick to something more natural. My nutritional philosophy is simple – stick to the basics. This means, consume foods in their natural, or close to it, form for optimal nutrition. Think about all the processes involved in creating isolated whey proteins. Do you think there is a plant growing plastic tubs of animal by-products? Once I asked myself some revealing questions, I couldn’t deny the fact that I had bought into the hype, and glossed over the fact. While I have used the isolate powder supplements in the past I no longer do; here is my recommendation for you – and what I have found works even better! Drink a green smoothie. Yes, GREEN.

Sweet Almond Smoothie

1 cup non-dairy milk*

1 handful spinach

1 banana

1 tbsp almond butter

1 tsp milled flaxseed

1 tsp chia seeds (optional)

½-1 cup ice cubes

Blend all ingredients in a high powers blender and enjoy! Add more milk is desired, or more spinach if you like – this is a flexible recipe, and delicious in every variation I’ve tried so far!

*even if you enjoy cow’s milk, after a workout is NOT the time to consume it as it is not easily digestible

Whether you are embarking on a marathon training plan, or gearing up for your first 5k, good luck! Training is a fun and rewarding way to bench mark your fitness goals, get you outdoors, and keep you focused on health and well-being. And don’t be shy – if you have questions, I’d love to help you find your answers!