Adequate Nutrition to prevent disease

Another way to prevent disease is by getting adequate nutrition.  This is definitely a problem for the busy American family where fast food and cold cereal are so convenient not to mention cheap.  I know lots of people that say they can't eat better because it costs too much.  I think it would shock people to discover how little I live on and yet can provide nutritious and healthy food for my family of 6.  So I think most people want to eat healthier and just don't know where to start.  Here's where I suggest to start.  Start small and take baby steps towards the following.

1. Have a hulk juice everyday! It's quick and easy and greens are packed with nutrients.  A great way to get daily nutrition into kids and yourselves. (see recipes)
2. Buy less processed foods.  The reason is simple. They are filled with chemicals and genetically modified foods that don't have adequate nutrition.
3. Make meals from scratch instead of using boxes or cans.  This will take a bit of practice but I promise the food will taste 100% better and is 100% better for you. 
4. Substitute whole grains into your baking.  Get rid of white flour.  Honestly try replacing it with brown rice flour or spelt flour or whole wheat flour or even oat flour.  This is a great way of adding fiber and nutrition into the foods you bake.
5. Take supplements.  I try to get most of my nutrition from the foods I eat because supplements are expensive.  However, I still take several vitamins daily to make up the for deficiencies in my diet.  For example, I take fish oil and Calcium and Vita D to name a few.
6. This might be hard for you but decide to not buy fast food more than once a month.  Choose something from home instead.  This is self explanatory but studies show that the liver becomes extremely toxic after consuming 1 fast food meal especially in children.   
7. Buy plenty of fruits and vegetables.  Cut up veggies and put them on the counter with a dip.  The kids and I snack on carrots, cucumbers, jicama, celery, tomatoes, peppers, etc.  Even if you think your kids won't eat it just set it out and don't say anything.  You'll be surprised how they'll walk by and grab a carrot or 2.  
8. Have dried fruit, fruit leather and nuts/seeds in your bag instead of fruit snacks. 
9. Cut out refined sugars, things with high fructose syrup. 
10. Make healthy treats (see my blog for ideas).
11. Get the family involved with the shopping and making the food and you'll have less resistance to making the change.

I think we all have ways we can improve on with our nutrition.  The food we eat should fuel an active, healthy lifestyle.  If the food you eat doesn't do that, then get rid of it. If your diet is full of processed foods, make a change.  It took me about a month to get used to not buying processed foods but after awhile you don't miss it, kids don't miss it and you get into the habit of just whipping up the food from scratch.  Set a goal and work towards that goal each day.  Take the little steps towards a healthier lifestyle.  I know you can do it!

DRINK PLENTY OF WATER

Do you drink enough water? 
Are your kids drinking enough? Find out my methods for keeping track in a fun way. How can you tell if you aren't getting enough?  Keep reading to find out!!


How much water should we drink?

Well, probably not this much!!! My friend's darling girl, Kate is taking my advice seriously to drink more water.:)

Drink At LEAST 1/2 ounce of water for every pound of body weight every day.  That means if you weigh 150 lbs then you need a MINIMUM of 75 fl ounces of water EVERY DAY. 128 ounces = 1 gallon

I use glass canning jars.  They are sturdy and durable and don't break like other glass cups.  I also know exactly how much liquid they hold.  The small jar is 4 ounces. The pint jar is 16 ounces.  The quart jar is 32 ounces.

 

So as parents, keeping track of how much water our children drink is important. I guarantee your little ones are similar to mine and don't just love to sit down to a nice glass of water.  Here's some tips.

• Make the water accessible for young children to reach and just hard enough for really young toddlers to not be able to poor it all out.
• This is what I use.  Available at health food stores.

 

•  Keep track in a fun way. I made these tags for our glasses.  They are super easy to make (see instructions below).  The kids get a tag every time they drink a glass.  If the kids drink the # of cups they need to, then at the end of the day they get a reward.  Be creative with rewards.  It doesn't have to be treats :)  
• Pack water in the car. Always have water with you.

Try stainless steel water bottles for your school kids or for on the run.

• Encourage your kids to drink water if they just ate a meal an hour earlier and they are back in the kitchen saying they are hungry.  A lot of times we are thirsty when we feel the urge to snack or eat in between meals.  GREAT WAY TO LOSE WEIGHT TOO!

You can see that Miles is on his 2nd glass of water since there are 2 tags on his jar.  The kids think this is really fun.  And then I don't have to guess if they've had enough water especially on hot summer days.

When I say drink water, I mean drink good water (not tap water). Water that has been filtered.  There's all different types of water available to us.  There's Reverse Osmosis Filtered Water (RO), Distilled Water, Electronically Charged Water, Alkaline Water, Spring Water, Bottled Water, and many more I'm sure.  I'm not a water expert and everyone's got their own theories.  I have tried all kinds of water and have chosen to use primarily RO water and Alkaline Water because I have these available to me and I like how they taste.  Obviously, convenience is important and cost is another issue.  The bottom line is make sure you have some sort of filtered water that you can drink everyday.  Stay clear of bottled drinking water.  Most of the time it's just tap water put in a bottle and isn't filtered at all.  Besides, studies show that the plastic bottles are causing all kinds of diseases because of the leaching and chemicals in the plastic (another subject), not to mention waste problems. So for now stick with using bottles that are BPA free.  I use the blue BPA free 3 and 5 gallon water jugs and glass gallon jars as well. And avoid water that is too cold, the studies I've seen say that ice cold water is harder to absorb.

For best results, sip on water all day, and juice, milk, and sodas don't count.  Avoid soda because it actually causes more dehydration. 

Signs of dehydration.

• dry lips, cracking and dry skin
• feel hungry all the time
• dry mouth
• constipation
• weight gain or unable to lose weight
• headaches

• fatigue 

In all my research for fighting disease, drinking plenty of water was at the top of all the lists.  It's essential for every process of the body.  So here's my challenge.  DRINK WATER instead of SODA or JUICE.  Start bringing water with you wherever you go.  My families have made fun of me for years for lugging water around, but when you are on the go and not home very often you need to be sipping on water to get the minimum amount needed daily.  If you are prone to headaches, try drinking more water instead of grabbing for pain relievers.  Just like in anything teach your kids moderation and to not drink too quickly just because it's fun to get the tags.  Have I made you thirsty?  Go grab yourself a nice tall glass of filtered water.  I love it!! I've got mine right hear. CHEERS!
  


 Directions for making the tags

1. Print pages of names typed in fun fonts, colors and sizes.  I have 4 for each kid. Make back ups just in case. Great project for the kids to do.
2. Cut out each name and glue to fun paper that is a little larger than the name.
3. Cover with packing tape on both sides.
4. Cut around the tag.
5. Put a hole punch through the top corner.
6. String rubber band through the hole punch.

Near and DEAR to us all

Recently a few of my dear family members have been diagnosed with some serious diseases.  My heart aches for them and what they are going through.  We all have people we care about.  I learned a few years ago the hard way that it's easier to prevent a disease than cure a disease.  I'm living proof that it can be done because I'm here today disease free after being sick for nearly 10 years.  But the road took determination and lots of prayer.  So to any of you that are on the path to healing, I know you can do it.  Our bodies are incredible creations with endless possibilities.  As I was thinking about my family especially my children, I was thinking about how I want for them a life that is disease-free.  I know as parents we want to protect our children from getting hurt but sometimes we forget to protect them from getting sick

Here's a list of things you can do now to keep you and your children free from serious sickness in the future.  The time isn't when they get sick to change.  The time is now. Remember, it's easier to prevent.


BASIC STEPS (start here)
#1  Drink Purified Water -the rule is 1/2 ounce of water per pound of weight  (see post WATER)
#2  Get proper Nutrition-(see post NUTRITION)
#3 Walk Everyday--(see post EXERCISE)
#4 Keep those Bowels moving at least 2x a day (see post HEALTHY BOWELS)
#5 Good Digestion take enzymes and probiotics (see post GOOD DIGESTION)

My next 5 posts I will go into more detail for each category.  Keep reading!

Garden time

It's garden time.  Would the weather please cooperate!!!! I'm so excited.  I'm using every possible space for my garden this year.  If you haven't started your plant starts yet, now's the time to do it.  It's super easy and much less expensive.  I bought the little greenhouse from Walmart (i think it costs $7).  Then I planted peppers (red, yellow, green, and jalapeno), celery, cauliflower, cabbage, broccoli, leeks, and onions.  These plants need a longer season than Utah offers so its best to get a head start on these.  You'll be able to transplant them easily.  If you haven't already gotten your peas, beets, carrots, chard, and lettuce in the ground you can do those plants anytime.  They are fine with the cold weather and even the snow.  Beet greens offer a lot of nutrients and are a great addition to your green drinks so be sure to plant beets that you can use just for beet greens. They are high in Magnesium which most Americans are extremely deficient in.  Chard is also a good one for your green drinks.  Chard grows under extreme circumstances. For example, I planted a row of swiss chard last august and kept it covered all winter.  My plants are now thriving and will be ready to use very soon.  Who would have thought??  Kale also grows thru the winter.  I have 2 kale plants that I kept covered that are growing very well now.  Between Kale and Chard you get 10 of the 12 essential vitamins.  They are an essential part of the green drinks.  I planted a variety of kale and chard.  There are several types. This will help you rotate the greens you use.  If you have any questions about gardening, I'd be happy to help.  I'm also willing to help get you started and come over with a shovel and my gloves.  For those of you who don't think its worth it, just try it.  There is nothing better than going out to my garden and picking fresh vegetables and herbs.  Green drinks taste way better to me.  The plants are fresh and have more enzymes and nutrients.  Kale and Chard can be grown in planters as well so there's no excuse.  Get to it:)

By the way...thanks

Dear Family and Friends,

Thanks to all of you that have told me about your experiences with the green drinks and my recipes.  I feel so happy to know that you are trying my recipes and loving them!

I can't describe to you the change that has occurred in our home since our focus has been on getting our kids the adequate nutrition.  Our kids are happier, easier to handle, more obedient, less mood swings, they are trying new foods, doing better in school, more polite and courteous (which my mom told me she noticed when they spent the night at her house awhile ago), healthier and stronger immune systems, sick less, less allergies, and the list goes on.
I'm happy to share this with you all with the hopes that you will have some success as well. 

I hope you know, especially my family, that anything you can do in the right direction is a great start. I've gone kind of extreme as you can see, but remember I started small. Line upon line... It takes time to make changes.  Continue working, continue trying... Before long, you'll be whipping up delicious meals from scratch, blending up drinks, and making bread, etc without batting an eye.  AND more importantly feeling and looking great.  This lifestyle has helped me so much.  I love feeling good each day.  I can accomplish so much more.  I have a greater capacity to serve and to love my family especially my children.  I feel blessed everyday for good food and love to be able to share it with my family and friends.  So Thanks for allowing me to share this with you. Much love,

Melissa 

green drinks 101--simple and easy

 Hey everyone,

If you haven't figured out that I'm really into green drinks, you haven't been reading my blog.

Reasons why I love them:

• They taste good (and no it's not cuz my taste-buds are messed up; they are really good)
• Fast and easy (wash and blend--ITS SOOOO SIMPLE)
• Great way of getting the much needed nutrients that are missing from the average diet (perfect for the picky eaters who won't eat salad or vegetables)
• Makes me feel better as a mother knowing my kids are getting so many nutrients in one delicious drink
• Inexpensive--seriously-way cheaper than buying vitamins, or powders, etc.

If you are a beginner, start here

1. The first experience will be the last so make it a good one. Use less greens and more frozen fruit. I promise you kids will love it.  What's not to love its juice and frozen fruit!  Don't use as many greens as I have in my recipes...my kids are used to it now.
2. Blend it smooth.  If you give a kid a green drink with chunks, they won't like them so blend it really smooth.  I of course now don't care as much because my kids are used to it and don't mind having it blended all the way.
3. Make it fun.  Make games out of it...Like hulking out... Call it hulk juice.  Be creative, use fun jars and straws.
4. Don't let them see you make it!!!! That's a given.  If they see you putting green stuff in it and vegetables they aren't going to try it.
5. If at first you don't succeed, try again.  Stay positive and don't force the kid.  Wait awhile to get them to that point.
6. Avoid using too many types of frozen fruits in one drink or too many different types of greens.  This could cause a tummy ache.  Keep it simple.  I've tried going crazy with it and I realized that it's more beneficial keeping it simple and then rotating what I use.  For example:  Rotate the greens you use so your body can absorb more nutrients.

So what are you waiting for, mothers, fathers, grandmas, grandpas, aunts, uncles, whoever you are... if you notice the kids in your life aren't getting adequate nutrition...do something about it!!!!
  
I suggest starting with this classic recipe.

Fill blender 3/4 full of apple juice (I use unfiltered but you don't have to)
Add ice or frozen fruit (stick with one kind.  If you use too many kinds they'll get a stomach ache) 
2 chard leaves 
1 handful of spinach

 You can add more greens later.  Here you just want to get the kids used to it.   

Hulk Juice Recipe High in Vita C

This week my kids have been a bit sick so I've wanted to supplement them with Vita C (absorbic acid).

Here's a great smoothie high in antioxidants and vita c and packed full of vitamins and minerals which is especially important when you are sick.

2 handfuls spinach
2 handfuls lettuce/salad mix (i get it at costco)
4 kale or chard leaves (red chard is extremely high in magnesium which helps in Vita A absorption)
1 tsp powdered alfalfa
1 tsp spirulina
1 Tablespoon Absorbic Acid (powder)*available in the bulk herbs at health food stores** really inexpensive
3 cups Fresh Orange Juice
2 handfuls frozen apricots (can use canned and then ice)
Blend until chunks are gone (my blender takes 3-4 min)

This is a QUICK way to get your kids nutrients. My kids love this drink.  I adjusted the basic hulk juice recipe to help pick up the needed Vita C.  I've also blended other herbs into this recipe and the kids can't tell.  Other herbs/vitamins I've used: Cod Liver Oil, acidophilus, echinacea, etc.  If you've got a kid that can't swallow herbs and won't take the tinctures just disguise it in a smoothie. 

It's always best fresh right after blending but if you need to leave you can store it in stainless steel water bottles in the coolest part of the fridge. 

If your blender doesn't blend these drinks finely enough then strain it after blending.  Instead of discarding the chunks I eat them.  It tastes like salad.