10 Healthy Eating Tips

(taken from this site - italics are mine)

WHAT TO EAT

#1 Eat lots of Organic Vegetables and Fruits!

Veggies and fruits are low in calories, provide filling fiber, vitamins and minerals, and protect your health in many ways. Organic produce has superior nutrition without the insecticides and poisons found in ordinary produce. Eat as much of your produce raw as you can. Cooked or frozen is acceptable, but stay away from canned. Naturally fermented (lacto-fermented) vegetables, such as sauerkraut and kimchee, are very good for you as well.

#2 Eat Meat and Animal Products.

There are vital nutrients found in animal foods that cannot be found elsewhere. Meat, fish, eggs, cheese, and milk are important staples in our diet. And their protein is important for preserving and building lean tissue – the muscle that burns calories!

#3 (If you're going to eat grains...) Eat Whole Grains-- Properly Prepared.

Grains should be soaked, sprouted, or fermented to be digestible for most people. Whole grain products that have not been properly prepared can cause mineral deficiencies and intestinal problems.

#4 Add Raw Milk Products to Your Diet.

Raw (unprocessed, unhomogenized, unpasturized) whole milk from grass fed cows is beneficial (for adults and children). It will boost your intake of calcium and other nutrients, and help your body shed unwanted fat

#5 Eat lots of "Good" Fats

The omega-3 unsaturated fatty acids in butter, some fish (especially cod liver oil) coconut and palm oil and nuts are vital to health. Saturated fat, despite what you probably heard, will help you lose weight, does not cause heart disease, and is actually something the body needs for healthy functioning.

WHAT TO AVOID

#6 Cut Out “Junk” Carbs-- Sugar and White Flour.

They sabotage your healthy diet in all but the smallest amounts. Use soaked whole grain flours and small amounts of natural sugars such as raw honey and organic maple syrup. Stay away from corn syrup-- it is worse than sugar.

#7 Greatly Reduce “Junk” and “Bad” Fats

Trans fats and processed oils (most of the oil you will find in the grocery store for cooking) are not only high in calories, but are loaded with harmful fatty acids that contribute to disease and obesity. Use butter and coconut oil for cooking, and other healthy oils like flax and olive oil raw for salads.

#8 Stay Away From Modern Soy Foods.

Soy is not a meat replacement and can block mineral absorption, inhibit protein digestion, depress thyroid function and contains potent carcinogens. Traditional soy foods are fine, if taken in small amounts and properly fermented, like in soy sauce, miso and tempeh. Avoid all products with soy proteins and isolates added to them.

#9 Avoid Processed Food.

Canned and processed produce, boxed meals, processed meat and cheese, protein powers and powered milk contain toxins and things that keep you fat-- such as MSG, rancid fats and cholesterol, hydrogenated oils and trans-fat, white sugar, and white flour, not to mention all the added colors, preservatives and artificial vitamins. Use unrefined sea salt and herbs to season your food instead of refined salt and MSG.

#10 Reduce or Eliminate Processed Alcohol.

Processed alcohol consumption tends to cause weight gain. Traditional homemade fermented unpasturized beverages, low in alcohol, on the other hand, are good for you in moderation.

ACV - Chasing Our Colds Away

"My dad believed in two things: That Greeks should educate non Greeks about being Greek and every ailment from psoriasis to poison ivy can be cured with Windex." - My Big Fat Greek Wedding

Apple cider vinegar to me is like windex to the Greeks. Most ailments we have had, everything from small plantar warts to heartburn, I have tried to treat with apple cider vinegar. Most of the time the apple cider vinegar treatments are successful. Last week my kids all came down with the sniffles and a cough, and I knew that there was an attack on our immune systems. Within a day the congestion and coughs were totally gone.

When buying apple cider vinegar you want to make sure you are buying organic, raw, and unfiltered vinegar with the "mother" still in it. The "mother" is made up of live nutrients and good bacteria. I stick with Bragg's Apple Cider Vinegar, and can find it in most grocery stores; however, you may have to ask, because some stores put it with the other types of vinegar and others put it in the health food sections. On average, I spend about $5 for 32 oz of Bragg's.

Apple cider vinegar (ACV) helps your body maintain a proper pH level, which helps to prevent and/or overcome sickness. Apple cider vinegar also has pectin (helps regulate blood pressure), malic acid (giving ACV anti-viral, anti-bacterial, and anti-fungal properties), acetic acid (helps metabolize starches and lower the rise in glucose after meals), and also has potassium and calcium. Historically, we have seen colds, sinus issues, and coughs disappear within 24 hours of drinking the "sick tea" (what my kids call the concoction) every few hours over a couple of days. I also try to remember to add a splash of apple cider vinegar to each glass of water I drink - especially when we are in cold and flu season.

Sick Tea Recipe

1 Tablespoon of Bragg's Apple Cider Vinagar

1 teaspoon of raw local honey (organic even better)

4 ounces of warm water

a straw

Directions:

- Place ACV in mug, measure out teaspoon of honey, pour warm water over the honey to dissolve, stir, and serve with a straw. That taste isn't too bad, but it's always fun to have races to see who can finish theirs first. ;)

Non-Toxic Homemade Cleaning Wipes

When I cleared our house of toxic cleaning products five-years-ago, I thought the conveniences I had grown accustomed to were forever gone. We used to go through 2-3 rolls of paper towels a week, countless napkins, and I never thought twice about using Clorox wipes.

Switching to non-toxic products made me think outside of the box, and I began to look for inexpensive and environmentally responsible ways to keep my house clean. A friend introduced me to flour sack towels, and I more recently switched many of my cleaning towels over to microfiber cloths.

Microfiber cloths are amazing! They are lint free (so they are great for mirrors), absorb a lot of water, and 36 of them are $16 at Costco. I cut half of the towels into quarters, put them in containers and poured in my own wipe solution. The end result is inexpensive, convenient, and non-toxic wipes that you are not concerned about your children touching.

What you will need:

- 12” Microfiber square towels before cutting, or 6” square wipe after
- A pair of sharp scissors

- Containers with lids (Old wipe containers work great)

- Vinegar
- Baking Soda
- Rubbing Alcohol

- Essential Oils (tea tree, orange, lemon, clove, lavender, etc)
- A large mixing bowl
- Measuring spoons and cups

Basic Preparation of Wipe Holder (if You’re Not Going to Add Solution)

1. Gather microfiber cloths.	2. Lay cloth flat. (Mine had a line right down the center to make it easy on me)	3. Cut cloth in half.	4. Cut cloths in half again. (I then washed and dried to get the fuzzies off of the cloths)
5. Get an old container with a lid (I used an old wipe container)	6. Break off the dispenser tabs in the lid.	7. Stuff cloths to see how many fit (I fit 18 into mine)	8. Put lid the lid on.

Cleaning Solutions

Homemade Disinfectant Wipe Recipe:

1.5 cups of vinegar
1.5 cups of water

2 T baking soda
2 T Dr. Bronner’s Castile Soap

20-30 drops of essential oils

Homemade Window & Mirror Recipe
(this is an excellent streak-free recipe!)

1 cup of vinegar
1 cup of rubbing alcohol
1 water

Directions for Making Non-Toxic Cleaning Wipes

1. Get (or Empty) Containers	2. Gather Ingredients	3. Put Cloths in Bowl
4. In separate mixing bowl, mix ingredients together. It will foam when you add the baking soda. Stir well & quickly pour into the cloth bowl.	5. Squeeze the cloths with your hands until all of the cloths are slightly damp, but that cannot be wrung out.	6. Put the cloths into designated containers.

I have a bucket for used cloths next to my washer. Once the containers are empty I wash the cloths with ½ cup washing soda, 1/2 cup borax, and 10 drops of tea tree oil.

Cost:

Towels: $16 (will last a very long time)

Disinfectant Solution (per container):
Vinegar: $.25
Dr. Bronner’s: $.15 (best guess)
Essential Oils: $.25 (again, best guess)
Total: $.65

Window & Mirror Solution (per container):
Vinegar: $.25
Alcohol: $.25
Total: $.50

Initial Cost (per container)
18 Cloths: $1.80
Solution: $.65
Total: $2.45 (about $1 less than store bought wipes - the first time. After the initial towel investment, it will cost $.50-$.65/container!)

A Well Stocked Fridge & What to Do With It

A kitchen filled with fresh, unprocessed foods tends to look a bit different. Unless a whole foods cook stocks up with a lot of dried goods or cans their food, usually their pantries look pretty bare. The day-or-two leading up to grocery shopping can also leave their fridge stark. I had grown used to the emptiness that happens by the end of the week, but then this last Tuesday a friend came over and asked to see how we eat. As I poked around my cabinets, and fridge I realized that it looked like we don't eat. So, I thought I would share my before and after pictures on the blog.

Fridge: Before and After

Drawers were not this empty, but I wanted to share a great tip. Line your produce drawers with half of a paper bag to absorb moisture and smells. This also makes for very easy clean-up.

Drawers well stocked for the week.

Pantry Spaces

There's nothing that really stands out, right? A majority of our food is in the produce drawers, and then we obviously have our meat in the freezer and fridge. Knowing what to do with the produce, meat and other dried foods is challenge. While I am working on getting recipes up as fast as I can, here our some other great blogs with recipes with fresh foods:

Clean Eating Magazine

Everyday Paleo

Health Food Lover

Nourished Kitchen

(a favorite of mine)

Nourishing Meals

Sprouted Kitchen

Whole Food Cooking

Whole Food Mommies

Cut an Onion Without Tears

Most of the time I weigh the pros, cons, and risks involved in decisions. However, when it comes to cutting onions caution was shed at the thought of uncontrollable tears. Until two months ago I cut onions with my eyes closed. You read that right. With the handle of a large butcher knife in my right hand, and my left hand on top of the blade, I would just haphazardly cut an onion until it resembled something close to my goal. My husband was aware of my foolishness, and stood like a guard dog in the kitchen if he knew the menu plans.

Luckily, we never had an ER visit, or even a cut finger, due to my absurdity. While visiting our family in Chicago, a family friend (who happens to be a chef) came over to the house to prepare a meal. I jumped on the opportunity to help him cook. After a disastrous coughing spell while cutting banana peppers, the sweet man potentially saved me from cutting off my finger tips.

Even if you cut onions with your eyes wide open, these tips will help you to do so without tears, and give you perfectly sliced and diced onions. Without tears! Yes, I said it twice, because I am that excited.

Before we get started:

1. The "hairy" end of the onion is called the basal plate. The flaky skin is called the tunic, and the "layers" are called scales.

2. When you cut off the basal plate it releases an enzyme into the onion. That enzyme releases into the rest of the onion creating a gas, and that gas combines with liquid makes an acid. Acid in your eyes makes you cry. Don't cut off the basal plate.

3. Use sharp knives. Sharp knives cut through the potential acids, while dull knives crush the acids.

4. If you are still worried spray your cutting board with vinegar. Vinegar neutralizes the acids. Another great tip is to put the onion in the freezer 10-15 minutes before cutting; however, you should be fine if you cut your onion in the following way and use sharp knives.

(Click to Enlarge)

How to Cut an Onion

To Slice:

1. Get cutting board, butcher knife, paring knife, and an onion

2. The "hairy" end of the onion - do not cut off!

3. Tip of onion

4. Cut off tip of onion with the butcher knife

5.& 6. Cut onion in half from root to tip with the butcher knife

7. Peel back tunic and the first scale

8. Notice the ridges in the onion

9. Place paring knife on closest ridge towards cutting board. Cut into the ridge towards the center of the onion. Move to the next ridge, and again cut towards the center of the onion. Keep going until you have cut into all ridges around the onion.

10. Once all ridges have been cut (like seen in the picture) cut off the root.

11. & 12. Separate the slices of onion with hands.

To Dice (Get to Step 12 in the slicing instructions):

13. Rotate the onion 90 degrees

14. Make small cuts perpendicular to your ridge cuts until you get to the basal plate (or the end of your ridge cuts)

You are done, and your mascara should still be on your lashes!

Have you found any other tricks that help stop the water works while cutting an onion? Leave a comment or come talk about it with the Frugal Wellness community on Facebook.

Spicing Things Up

Too much of my time was spent yesterday trying set up a Frugal Wellness Facebook page, figuring out the pros and cons of a Facebook group and page, and then trying to eliminate the confusion by switching between the two so much. For those of you that experienced the Facebook blow-up with me, thank you. Your patience with my computer ignorance is much appreciated.

During the Facebook shuffle a question was asked about where to buy good herbs, what goes well together, and how to store them. Figuring out what works together is tough. If you try it in the middle of cooking and ruin a recipe it is maddening, and sampling dried herbs doesn’t develop the true flavors and is just icky.

Most of my seasonings are purchased from Vitacost. I am blessed to have several local friends that split the cost of these herbs with me; however, if I didn't I would slowly build up my stash and freeze the stash I wasn’t using. Compare the prices of the small McCormick jars to an entire pound of Starwest, and you will see what a deal these herbs are. Organic consumer talks about the fumigation of conventionally grown herbs in America, and it is definitely worth a read.

I have already shared my taco seasoning recipe, so today I will share a couple other mixes I turn to. It took a lot of coaxing (not really), but included in this post is my husband’s delicious barbecue rub. There are great savings in making your own blends, and you know exactly what is going into the mix. This is also a great way to learn what spices go well together.

Homemade Seasoning Blends

Italian Herb Blend

2 T basil
2 T marjoram

2 T oregano
2 T rosemary

2 T thyme
2 T sage

Optional:
1 T salt
1 T garlic
1 T red pepper flakes

Mix all ingredients together, and store in an airtight container

(I use this in spaghetti sauces, on squashes, and quite a bit of it on spaghetti squash.)


Mexican Seasoning Blend

4 T chili powder
2 T onion powder
1 T ground cumin
1 T sweet paprika
1 T garlic powder
1 T sea salt
2 tsp oregano
1 tsp cayenne pepper
1 tsp pepper

Mix all ingredients together, and store in an airtight container.

(I use this on vegetables, when making fajitas, or in any recipe I am looking for a bit of kick.)

Moroccan Spice Rub

2 T ground nutmeg

2 T ground cumin

2 T ground coriander

2 tsp allspice

2 tsp ground ginger

1 tsp cayenne pepper

1.5 tsp cinnamon

Mix all ingredients together, and store in an airtight container.

(This is one of my favorite blends to use on chicken. So savory, and has a kid-approved kick to it.)

Brandon’s Not-So-Secret Barbecue Rub

2 T sucanat (or you could use brown sugar or turbinado)

1 T sea salt

1 T garlic powder

1 T oregano

1T pepper

1 tsp chili powder

1 tsp sweet paprika

1 tsp onion powder

Mix all ingredients together, and store in an airtight container.

(6-8 hours before cooking, rub into raw meat of choice. If you have a hard time getting it to stick do a very light coating of mustard. The sugars and salt help to tenderize the meat)

What are some of your favorite blends? Leave a comment or come talk with the Frugal Wellness community on Facebook!

Soaked Oats

My husband laughs at me often, because I frequently break out singing oldies. Not just any oldies though, mostly Motown. A tad too often "Stayin' Alive" by the Bee Gees goes through my head, and I fill in "Stayin' Alive" with whatever random thing I am doing. Yesterday morning was no exception. As I'm making the kids their pumpkin pie oatmeal, I start singing:

"Whether you're a brother or whether you're a mother,

You're cookin' your oats, you're cookin' your oats.

Feel the city breakin', and everybody shakin', people,

Cookin' your oats, cookin' your oats.

Ah, ah, ah, ah, cookin' your oats, cookin' your oats,

Ah, ah, ah, ah, cookin' your o-o-o-o-o-ats!!!"

Now that you all have some insight to my kitchen survival techniques (yes, "I will survive" is running through my head), I will share how I prepare the oatmeal I do make. While you're not sprouting these oats, soaking helps break down the phytic acids. By soaking oats it makes them more digestible, and allows your body to absorb more of the nutrients from the grains. While it is an extra step the night before, it makes the oats cook in under five minutes the next morning. Five minutes is doable for most busy people.

Ingredients for Soaking:

4 cups of oats, rolled or steel-cut

4 cups of warm (aroun

d 110 degrees) filtered water

4 T whey or lemon juice

Ingredients for Cooking:

2-4 cups of boiling water

Salt (optional)

Fruit, nuts, milk - whatever extras you like in your oatmeal

Sweetener of your choice (we use honey)

- Combine all ingredients in the pot you will cook them in the next morning. Stir.

- Let sit a minimum of 7 hours but up to 24 hours is best. (I try to remember as I'm making lunch the day before I need them)

- On the morning you are making the oats add 2-4 more cups of boiling water (this depends on preference) with an optional pinch of salt and stir.

- Add in whatever else you like in your oatmeal.

If you are using an oatmeal recipe, like Pumpkin Pie Oatmeal, do not add more water in the morning. I still add the full amount of liquid that other recipes call for, but that is an issue of your consistency preference.

How and Why to Make Your Own Meat Stocks

Homemade stocks are beneficial to your budget and your health. The cost of a generic can of chicken or beef broth is usually around $.60-$.75 on sale, and it usually takes at least two cans to make one soup recipe. Another option is organic, free-range chicken broth in a box, and those boxes usually cost anywhere from $2.50-$3. Costco, however, sells 6 boxes of Pacific Coast organic, free-range chicken broth for $10 if you want to skip out on today's lesson. My organic, free-range chicken stock costs $.53 per quart, and my grassfed beef stock costs $.66 per quart!

Saving money isn't the only reason to make your own stock though. If the stocks are prepared the right way they are very nutritious. As you simmer stocks minerals, cartilage and marrow seep from the bones. Stocks are a great source of gelatin. I could go onto explain the benefits of gelatin, but another blogger has done it so well. If you're interested, please check out what The Healthy Home Economist has to say.

For centuries chicken broth has been used to treat illness, known as "Jewish penicillin, and to supplement diets where there is not much meat available. Gelatin has helped in the treatment of anemia, diabetes and other blood diseases. Gelatin is also great for digestion.

Now onto the recipe. My recipes are from Nourishing Traditions (a book I cannot recommend enough), but I am also going to explain how I do it and my costs. My steps/tips are in italics and parenthesis, and the cost of each stock is at the end of each recipe.

4 Quarts of Chicken Stock

1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings*
Gizzards from one chicken (optional)
2-4 chicken feet (optional)
4 quarts cold filtered water
2 tablespoons vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley

*Note: free-range chickens give the best results. Caged/battery-raised chickens will not produce stock that gels most of the time.

- If you are using a whole chicken, cut off the wings and remove the neck, fat glands and the gizzards from the cavity.
- Cut chicken parts into several pieces. If you are using a whole chicken, remove the neck and wings and cut them into several pieces. (Like I mentioned in this post - I save bones!)
- Place chicken or chicken pieces in a large stainless steel pot (I use my slow cooker) with cold (VERY IMPORTANT it starts out cold to open the cartilage and bone fibers to open) water, vinegar and all vegetables except parsley.
- Let stand 30 minutes to 1 hour.
- Bring to a boil (or turn to "high" on your slow cooker for two hours), and remove scum that rises to the top.
- Reduce heat, cover and simmer for 6 to 8 hours.
- The longer you cook the stock, the richer and more flavorful it will be.
- About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.
- Let cool in the refrigerator. There is no need to remove the congealed fat from the top.
- Transfer to smaller container and to the freezer for long-term storage. (Once my stock is cooled in the fridge I pour it into quart size baggies. I know many are opposed to baggies, please be gracious - I'm still a work in progress. Once the baggies are sealed I mark the date and keep the stock in the freezer for up to 4 months.)

Cost:

Chicken Bones (Saved from Rosie's Chicken purchased at Sprouts): Free because we are using the chicken in other meals

Organic Onion: $.30

Carrots: $.50

Celery: $.50

Seasonings: $.50

Filtered Water: $.35

Total: $2.15 (4 quarts)

8 Quarts of Beef Stock

about 4 pounds beef marrow and knuckle bones
1 calves foot, cut into pieces (I have yet to add a calves foot)
3 pounds meaty rib or neck bones
4 or more quarts cold filtered water
1/2 c. vinegar
3 onions, coarsely chopped
3 carrots coarsely chopped
3 celery stick, coarsely chopped
several sprigs of fresh thyme, tied together
1 t. dried green peppercorns, crushed
1 bunch parsley

- Place knuckle and marrow bones and calves foot in a very large pot with vinegar. (I use my slow cooker) Cover with cold (VERY IMPORTANT it starts out cold to open the cartilage and bone fibers to open) water. Let stand for 1 hour.
- Meanwhile, place any meaty bones in a roasting pan (I use a Pyrex) and brown at 350 degrees in the oven.
- When the bones are well browned, add to the pot (slow cooker) along with the vegetables.
- Pour the fat out of the roasting pan and add cold water to the pan, set over a high flame/temperature and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. (Because I don't have a roasting pan I add boiling water from a kettle) Add this liquid to the pot (slow cooker). Add additional water, if necessary, to cover the bones, but the liquid should come no higher than within 1 inch of the rim of the pot... it will cook over if it is higher.
- Bring to a boil. (Or set on high for two hours in your slow cooker) Remove scum that rises to the top with a spoon. After you have skimmed, reduce heat and add the thyme and crushed peppercorns.
- Simmer the stock for at least 12 and as long as 72 hours. (I put my slow cooker on low for 24 hours)
- Just before finishing, add the parsley and simmer another 10 minutes. Strain, remove bones with tongs or a slotted spoon.
- Let cool in the frig. Remove the congealed fat from the top.
- Transfer to smaller container and to the freezer for long-term storage. (Once my stock is cooled in the fridge I pour it into quart size baggies. I know many are opposed to baggies, please be gracious - I'm still a work in progress. Once the baggies are sealed I mark the date and keep the stock in the freezer for up to 4 months.)
- You may eat the marrow spread on bread or leave it in the broth.

Cost:

Grassfed Femur Bones (Matador) @ $.50/lb - $2.50

Organic Onions: $1

Carrots: $.50

Celery: $.50

Seasonings: $.50

Filtered Water: $.35

Total: $5.35 (8 Quarts)

*Freezer tip:

if you make sure you lay your broth (or other soups) flat as you freeze them, once they are frozen they "stand up" and take up very little space in your freezer. Almost like they are filed on a shelf.

I hope this post was not confusing. It is not difficult and truly takes very little time. If something wasn't clear please don't hesitate to ask. The next time I make my stocks I will be sure to post my pictures. Enjoy!