Category: Healthy Living

Kashi, Kellogg’s, and the Organic Foods Revolution

Post author By Carma Spence
Post date September 29, 2017

Did you know that a small, entrepreneurial, husband-and-wife team launched the organic foods revolution? According to research done by the NYU Stern School of Business, Center for Sustainable Business, people in the US can give thanks for the explosive growth of the organic foods industry to Kashi. This post is based on a report based on that research by ReportLinker.

Kashi and the Start of the Organic Foods Revolution

If you’re a US resident like me, you have most likely seen Kashi’s cereals in your local supermarket or grocery store. I tried one several years ago and, alas, didn’t like it. But I’ve heard their taste is much improved.

Anyway, the Kashi company was founded in southern California in 1984 by the Philip and Gayle Tauber. The Taubers were disappointed in the nutritional quality of most breakfast cereals of the time. So, they set out to offer a healthier, but still tasty, alternative choice. Their whole grain products were high in protein. And they avoided artificial ingredients.

By the year 2000 annual sales had reached $25 million. It was at that time that the Taubers sold their company to Kellogg’s.

Kashi was a very small company compared to the $7 billion per year Kellogg’s, a longtime giant in the cereal manufacturing and marketing industry. But Kellogg’s North American division president, John Cook, said of the acquisition, “Kashi will enhance our leadership position in the RTEC (ready-to-eat cereal) category and further extend our commitment to build our consumer base in the rapidly growing natural foods marketplace.”

Kellog’s Cashes in on the Organic Foods Revolution

Cook knew what he was talking about. By 2010, Kellogg’s independently managed Kashi brand was bringing in $600 million in annual sales, nearly five percent of Kellogg’s total revenues. But, also by 2010, the quest for more nutritious food products had evolved from its mid-1980s origins to include a lot more people, and they were equally concerned about environmental and human health risks posed by synthetic pesticides used in crops.

People wanted “natural” foods, but the word “natural” on US food product labels had no strict definition, and there was no strict protocol for having food manufacturers be lawfully permitted to describe their ingredients as “natural”. However, this dilemma would be addressed because of the introduction of GMO (genetically modified organism) food products in the mid-1990s.

GMO Pushes the Issue Front of Mind

In 1996, agricultural chemicals giant Monsanto began commercially selling GMO seeds. These seeds had been genetically altered such that the plants grown from them were resistant to Monsanto’s powerful synthetic glyphosate herbicide, trademarked RoundUp. As a result, farmers began liberally spraying these GMO crops with a lot of RoundUp, to more effectively kill the plant-killing weeds. As the weeds became more resistant over time, farmers increased the volume of spraying. Thus, GMO crops were getting to consumers with significantly higher concentrations of synthetic pesticide residue, a clear health risk.

As an aside, I’ve been following the “Frankenfood” story for decades. It is filled with fascinating twists and turns, with proponents on both sides having valid points. But that is another post…

In 2002, the USDA established a strict protocol for the production of food products to be lawfully labeled “organic”, which was clearly defined as being at least 95% organic. Synthetic pesticides could not be used, outlined practices to keep the soil healthful and regenerated had to be followed, and GMOs were forbidden. “Organic” came to be synonymous with “natural.“

Kashi Was there at the Beginning

But the roots of this revolution had been with the private Kashi company from the start. Kashi had developed its own organic certification program, trademarked Veri-Pure, overseen by an independent testing organization. In 2002, it was Kellogg’s Kashi brand which produced the first line of USDA Organic Certified cereals.

By 2015, according to Consumer Reports, “Around eight in 10 households currently buy at least some certified organic products — mostly produce and dairy.” And in spite of the continuation of obstacles to getting organic food products — including significantly higher prices, a fragmented and subdivided market, and persistent labeling confusion (“natural” still has no strict definition, for instance) — while total US food sales grew 3% in 2015, organic foods sales grew 11%.

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Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

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Tags Frankenfood, GMO, Kashi, organic

Healthy Living

5 Quick, Easy, Nutritious And 100% Plant Based Breakfasts

Post author By Carma Spence
Post date September 8, 2017

It’s not just an old wive’s tale, it’s been scientifically proven that breakfast is the most important meal of the day. Recent studies show that in order to attune our diet with how our bodies naturally burn energy we should be consuming 15-25% of our daily energy intake (that’s 300–500 calories for women and 375–625 for men) at breakfast time. Of course, your nutritional gains will be dictated more by the kinds of foods you eat in the morning than when you eat them. A hastily scarfed candy bar or a lot of the sugary processed cereal bars marketed as ‘health’ foods don’t exactly constitute hearty and nutritious breakfasts.

For many of us, especially in the US, it seems a choice between heavily processed and sugary cereal with cow’s milk or heavily processed and fatty bacon or sausage. Whether you’re on a vegan whole foods plant based diet or not, the importance of good quality nutrition at the breakfast table can’t be underestimated. Of course, with all the inevitable rush and bustle of an early morning, nobody wants to be a slave to the stove either. That’s why all of these nutritious breakfasts can be hustled up in 15 minutes or less. If you’re extra pushed for time, check out Chaching Queen’s breakfast recipes which can be hustled up in 5 minutes or less! They’re all totally plant based too.

Healthy Breakfasts on the Go: Raspberry and quinoa smoothie

This one is perfect for those on the go. Quinoa is one of the most nutritious grains out there and an abundant source of protein, fiber and the essential minerals like riboflavin, iron, and magnesium. Loaded with vitamins and complex carbohydrates it will stave off hunger for hours.

Ingredients

1 cup quinoa, uncooked
2 cups oat milk (or your favorite non-dairy milk alternative)
2 cups Greek yogurt, plain
4 cups frozen raspberries

Instructions

Cook and cool quinoa according to package directions.
Add all the ingredients to a blender in this order: oat milk, yogurt, quinoa, and raspberries. Blend on high (or smoothie mode) until smooth. Pour into glasses and serve immediately.

Classic Breakfast with a Twist: Vegan french toast

Yes, this breakfast classic is just as delicious without the sugar and cholesterol saturated eggs. Simply use a blend of flour and almond milk for the batter (which can also make fluffy pancakes) and soak day old bread in it before searing it in the pan for a crunchy crust with a fluffy interior! Top with peanut butter for added protein and fats or your favorite fruits for added vitamins. Pure luxury.

Comfort Food Breakfast Update: Cinnamon raisin brown rice porridge

A cheap, quick and easy (as well as gluten free) option, just cook the rice grains in almond milk over a low heat until they form a porridge-like consistency. Top it with chia seeds, coconut flakes, chopped nuts, chocolate chips, your favorite fruits… Or all of the above!

Crunchy Breakfast Option: 10-minute no-bake granola bars

Even tastier than the store bought varieties without the added refined sugars, oils and preservatives. Combining oats with nuts, seeds, dried fruits, coconut oil and your choice of honey, maple syrup or agave nectar gives you a delicious and portable breakfast that will keep you going until lunch time (or you could pack an extra one as a pre-lunch snack, I won’t tell anyone).

Hearty Breakfast Option: Vegan breakfast burritos

If you like your breakfasts savory and crunchy then this is the one for you. This plant-based twist on the traditional breakfast burrito substitutes scrambled egg for scrambled tofu with refried beans, brown rice, your choice of veggies, and a mild salsa. It’s a handful of protein, complex carbs, and healthy fats to start your day off right!

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Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

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Tags breakfast, breakfast burrito, french toast, smoothie, vegan

Healthy Living

Try These Low-Carb Lunches Using a Slow Cooker

Post author By Carma Spence
Post date August 2, 2017

Your slow cooker is probably one of the most underused appliances in your kitchen. You may use it from time to time, but it will likely be for a dinner or for something specific. If you have decided to switch to a low-carb diet, you may feel like your slow cooker has no place in your new lifestyle. However, I’m happy to tell you, there are many lunches that you can make that fit in well with your low-carb diet and that can be made in a slow cooker. Here are a few ideas, most of which can be made in large batches and frozen or used for later in the week.

Stuffed Mushrooms

What? Stuffed mushrooms in a slow cooker? Yep, with just a few tweaks, you can make this a great lunch for eating at home or on the go. Ideally, you will want to use Portobello mushrooms for this because they have larger caps. They are also fat-free, very low in calories and rich sources of copper and selenium. To work well in a slow cooker, the filling should be made of cheese, ground pork, ground beef, and seasonings. Mix your filling and place in the caps. Place the caps in the slow cooker and cook for 2 hours on high or 4 hours on low. They can be placed into a lunch carrier or can be eaten on the spot with some pasta sauce to complete the dish.

Pasta-Free Spaghetti and Meatballs

Double what? Spaghetti without pasta? Yep, there are pasta-like alternatives for people on a low-carb diet. One option is to use a vegetable spiralizer to create “noodles” out of a vegetable such as zucchini. Or you can use spaghetti squash. You can even use the spiraled zucchini along with the spaghetti squash! The spaghetti squash can be roasted alongside the meatballs in the slow cooker. Just place a piece of rolled tinfoil in between to keep them separate. The meatballs can be whatever meat you like, just make sure you are not using breadcrumbs as the binder (that increases the carbs). Use egg and some cheese instead. Cook the squash and the meatballs on low for 4 to 6 hours. Take out the squash and use a fork to pull out the meat of the squash. It will make the noodles. Then just dress the noodles with pasta sauce and the meatballs.

Pulled Pork Bahn Mi

Lucky for pulled pork fans, this dish is incredibly easy to make in the slow cooker — and it can be easy to assemble as a lunch. Just place several pieces of boneless pork chops or a half pork loin in the slow cooker with a little water for 6 hours on high or 4 hours on low. Cook until tender, but thoroughly cooked throughout. Use two forks to shred the pork. Toss in a low-carb sauce like a low-carb oriental sauce and add some shredded cabbage and other shredded vegetables. Place the mixture into a purple cabbage leaf cup or “bun” for a finished meal.

These are only three options, but by using these options you can start to find out what other recipes may be good for you. Stuffed Italian pizza peppers, pasta-free pasta dishes, and more can be derived and tweaked to your own taste.

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Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

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Tags low carb meals, slow cooker

Healthy Living

How to Have a Healthy Breakfast Every Day in Less Than Ten Minutes

Post author By Carma Spence
Post date August 1, 2017

Breakfast is the most important meal of the day, as the saying goes. Everyone — from little ones to adults — needs a good start. A nutritious breakfast gives you energy so you can work, learn, play and socialize. But people are so busy these days, they often go without breakfast. So how can you get the nutrients you need quickly? Here’re some ideas for creating a healthy breakfast every day in less than ten minutes.

Step One: Prepare in advance of shopping for ingredients

The weekends are the time when most families get their errands done. That means grocery shopping for the upcoming week. Sit down for a few minutes and plan the week’s breakfasts. Think about what you can make ahead. Great make ahead ideas include:

Whole grain waffles — pop them in the toaster in the morning before school. If you flavor them with spices like cinnamon and nutmeg, they may not even need syrup.
Fruity pancakes — pop them in the toaster. Add apple chunks or other fruit to the mix. Then your children can eat them by hand on their way out the door.
Oatmeal — steel cut oats warm up nicely in the microwave. And, you can put them in the frig at night with some water or milk and some frozen fruit. In the morning, they’ll be ready to eat cold or warmed in the microwave!

Other quick breakfast ideas include:

Yogurt with granola and fruit topping (You can cut up the fruit ahead of time)
Egg sandwiches. Try English muffins, a slice of American cheese, and scrambled or a fried egg.
Smoothie with protein powder. A smoothie is delicious, and with a yogurt base and lots of fruit, it can also be healthy. Add a scoop of protein powder to the mix to make sure you have enough energy to get through your morning successfully.

Step Two: Shop from the list you prepared

Once you’ve decided what to serve in the morning, make a list of the ingredients you’ll need. Head to the supermarket and make sure you shop from your list. The trip will go much more quickly.

Step Three: Do what you can ahead of time.

Spend an hour on Saturday or Sunday night preparing some meals ahead of time. For example, you can make a double batch of waffles and pop them in the freezer. In the morning all you need to do is put them in the toaster and serve. Breakfast in less than ten minutes.

Step Four: Commit to the process.

Yes, you’re busy. Find ways that your family members can help you prepare breakfast. For example, can they slice fruit? Can they stir the steel cut oats? Can they set the yogurt toppings on the table? Get the whole family involved.

Breakfast is an essential component of a healthy diet. With a little planning and forethought, you can make sure your entire family is well nourished. And you can accomplish it without too much trouble, stress or headaches. Remember, breakfast is important for you, too. Be a good role model and sit down with your family for that first meal of the day as often as you can.

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Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

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Healthy Living

Health Conscious Cookery Swaps that Also Taste Good

Post author By Carma Spence
Post date July 5, 2017

We all want our meals to taste great. It’s the reason why we spend a lot of time finding the right recipes and putting our hearts and souls into the meals that we make. But, you may realize that some of the things you make just aren’t as healthy as they could be.

Does this mean you should stop cooking in the first place? Definitely not! Instead, to make sure that you’re making tastier meals that are still good for you, here are a few health conscious swaps that you may want to make when you prepare your next meal.

The Right Oil

Public Domain Image from Pixabay

We all have our preferences when it comes to the oils we use in cooking. However, did you know what some of them are not that great for you? There are bad monounsaturated fats in things like vegetable oil that can get worse when the oil is heated. Also, since Canola oil is made from modified rape seed, it can cause an allergic reaction — much like seasonal allergies — for some people. Therefore, you may want to think about swapping vegetable and sunflower oils in your cooking for something like olive oil or even nut oils.

Oils I like to use include olive oil, coconut oil, and sesame seed oil. Depending on which oil you use, how much you use and how you use it, these oils can add to the taste of your meals, as well. I like using a less expensive, light colored olive oil for basic cooking. The lighter the olive oil, the less strong the flavor. Coconut oil is also really good for basic cooking but can add a faint coconut flavor to the meal. Sesame seed oil is great for high-heat cooking as it can withstand the temperature well and is often used in wok cooking.

Treated Water

Next up, let’s take a look at the water you’re using. You may find that your home water system is quite hard or even highly chemically treated. Both factors are going to affect the taste of your food. Therefore, you may want to look into the specialist treatment options available like those that Quality Water of the Carolinas provides for softening water and removing chemicals. This can also be important if you drink a lot of water from the tap.

I’ve also heard that alkaline water can make a difference in the taste of your food, as well as being more healthful for your body in general. A woman I met who sells chocolate covered strawberries swears it is the alkaline water she washes the berries in that makes her treats taste so much better!

A Lighter Carb Alternative

As much as we all love carbs, you’ve got to admit that sometimes they can be far too much for some meals. If you want to take care of your health and make sure that your food is super yummy, then you may want to use lower carb alternatives. Things like zucchini noodles or cauliflower rice are incredible replacements for pasta and rice. (I’m a recent convert to cauliflower rice — it tastes great!) But there are definitely a ton more creative options for you to try out with your cooking.

Lower Fat Meat

If you’re a meat eater, then you may be aware that certain meats are a lot fattier than others. When you do eat meat, you’d probably agree that beef is one of the tastiest kinds around. But, it isn’t that great for your heart. So, you may want to eat it in moderation and try to switch it out of some of your recipes and use turkey instead. (I know this is sacrilege for the true beef-lover, but with a little creativity you can convert the staunch steak eater to a lighter meal.)

Store Bought for Homemade

Sometimes, you head to the store to pick up things like sauces or even ready meals without a moment’s thought. But, they can often be stuffed full of different additives and preservatives, and may be high is salt, too. It may not seem like it, but it’s often easier to make your own sauces and meals, especially if you prepare them in large batches and freeze what you don’t use. So, why not try your hand at whipping up homemade versions of some of your store-bought favorites and enjoy the knowledge that they’re not only tastier but better for you too.

Superfoods

Reduced from a photograph taken 28th January 2004 by Stephen Lea and released under the GFDL by the photographer.

One last idea — add more superfoods to your diet, using them instead of less nutritious options. For example, use purple potatoes instead of regular potatoes in your roasted potatoe side dish. Does your recipe call for honey? Here’s an easy swap: Use raw honey! Garlic is a superfood, too, so use as much as you like. For a list of other superfoods you can use, grab your copy of “Top 10 Power-Packed Foods” below.

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Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

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Tags alternative ingredients, food swaps

Flavor Blending Healthy Living

Add More Flavor While Keeping Meals Healthy

Post author By Carma Spence
Post date June 29, 2017
1 Comment on Add More Flavor While Keeping Meals Healthy

People often make the mistake of thinking that to add a little more taste to their food they have to make it more unhealthy. For instance, you add salt to give it a little bite. Or, you add sugar to the sauce to make it a tad sweeter. Well, there are healthy ways to add taste to your food and still get a great healthy meal. Here are some of the best options.

Use Organic Vegetables

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Most people agree that organic vegetables actually taste better and this means that they are the perfect way to add a little more taste to your sauces. Just think about how much better your tomato sauce would taste if you used tomatoes straight from your backyard! Or, how about buying some organic potatoes next time you want some vegetables with your roast dinner. You’ll be amazed by the difference this will make, and while it’s a tad more expensive, it’s definitely worth it.

Rub It In

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If you want to add some taste to your meat, you might want to try using a meat rub. Top chefs have been using Diamond Dales World Famous Spice and Rub to make meat taste delicious. The best part is that products like this have no salt and are completely gluten free. So, it’s the perfect way to treat your taste buds without cheating when you’re on a diet.

A Little Lemon

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How about adding a little lemon juice to your meal? This will give it a delightful, zesty taste that is just perfect for a salad or any dish where you want to be a little more adventurous with the taste. You can even use it to season your meat and lemon juice works particularly well over chicken. I’ve even used it to saute green beans!

Pass The Parsley?

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How about something so simple that will add a lot of flavor to your meals? You can add parsley to anything from a delicious stew to some hardboiled eggs, and you’ll get an extra kick of flavor. If you want an extra tip, don’t mince it as most people tend to. Instead, leave it whole and that way you’ll get a more prominent taste when you give it a chew.

Minty Fresh

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It’s not just great with ice cream. A minty taste can really make your spaghetti taste great because it’s so sweet and fresh. It can also enhance the flavor of chicken soup. There’s also the bonus benefit of making sure you get your daily vitamins. Mint is packed full of vitamin C, making it a wonderfully healthy addition to any meal. And did I mention you can grow it in your home? If you grow it on your kitchen, it will always be on hand when you want to add something new and exciting to your cooking.

Wine And Dine

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Red wine is good for you so I don’t think it’s cheating to say that adding a splash of this to your meals could be considered healthy. It will also give certain meals gorgeous, rich flavors and I think you’ll love the taste it brings to your bolognese. But don’t take my word for it. Try it for yourself!

I hope you see now that adding a little more taste to a meal doesn’t have to result in an unhealthy dish.

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Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

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Healthy Living

Love Food Even When Food Doesn’t Love You Back

Post author By Carma Spence
Post date June 24, 2017

If you love food, then it can be utterly heartbreaking when you start to suspect that your body might not be reacting well to some of the ingredients you truly love. If you’re dealing with cramps, gas, bloating, or stomach pain, you might be intolerant or your diet might just need a little adjustment. Let’s look at how you keep loving food even when it seems like that relationship isn’t always reciprocated.

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Learn the usual suspects

Everyone should know that some foods are more likely to cause gut problems than others. You might love the occasional spicy meatball, for instance, but indulging in spicy or fatty foods too often will at the very least lead to indigestion. Carb-dense foods that are low in fiber can really slow the digestive process, as can excess fructose and artificial sweeteners.

Get specific with your approach

Sometimes it’s not about the overall diet but about the particulars of what exactly you’re eating. It might be painful to have to say goodbye to an ingredient you love, but you need to narrow down what foods are bringing out what reactions. A diet and symptom diary helps you narrow down the list. You might discover that your body just doesn’t react very well to certain vegetables, or you might discover something with broader impacts like an intolerance to gluten or dairy products.

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See if something more serious is going on

It might not just be down to the food but what else is going on in your body. Sometimes, you don’t need to eat much at all for irritable bowel syndrome to play up, for instance. But treatment for irritable bowel syndrome can also clear up many of those symptoms, leaving you free to occasionally indulge in the ingredients you love without fear of too much reprisal. Again, you still need to learn if you have any trigger foods worth avoiding in future. IBS isn’t curable, but it is highly treatable, so don’t feel like it’s going to forever spoil your love of food.

Encourage that gut health

Good IBS treatment also takes into account the balance of probiotics and prebiotics in your stomach, but you should be doing that anyway. There are a lot of probiotic foods like miso and sauerkraut that can promote the presence of healthy bacteria that keep your digestive system working well. But the most widely available probiotic food is Greek yogurt. There are plenty of Greek yogurt recipes to incorporate it into your diet, too. You can have breakfast fruit and yogurt bowls, dinners like pasta with yogurt sauces or sides like Greek yogurt egg salad.

Most of the time, dealing with recurring gut health issues is more about individual foods you might better avoid. But sometimes it’s about broader aspects of your lifestyle, such as the balance of bacteria in the stomach, or a long-term condition you’re going to have to deal with from now on. Hopefully, the points above help you change your cooking and eating habits so that you can love your food without your body fighting it all the time.

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Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

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Tags food allergies, food intolerance, food issues