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Recipe: Cauliflower Soup with Pancetta Hash

Cauliflower Soup with Pancetta Hash

I created this soup the other day and I am quite proud of it. It's also very good with a sprinkle of parmessan cheese. Let me know what you think. Enjoy!

What you'll need:

1 head of Cauliflower, cut in florets
5 medium White Potatoes, peeled and diced
3 medium stalks celery, chopped
2 medium carrots, peeled and chopped
1 medium cooking onion, chopped
1 shallot, chopped
2 garlic cloves, minced
1 tbsp fresh thyme
1 teaspoon dried oregano
1 Bay leave
Sea salt and fresh ground pepper
1/2 teaspoon dried chili pepper (if you like a bite!)
3 ½ cups of chicken or vegetable stock
1 tablespoon extra-virgin olive oil
1 litre water


Pancetta Hash
1/2 cup Pancetta, diced
3 medium potatoes, diced (peel on)
2 garlic cloves, crushed
1/2 teaspoon fresh thyme
1/4 teaspoon Paprika
Salt and Pepper to taste
1 tbsp Olive Oil

Directions

Soup
1. In a 5 to 6-quart saucepot, heat oil on medium until hot.
2. Add celery, carrot and onion, and cook 10 minutes or until tender.
3. Add cauliflower and potatoes and cook for approx. 5 minutes.
4. Stir in chili, thyme, oregano, bay leave, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper; cook 30 seconds, stirring.
5. Add broth and water to saucepot; cover and heat to boiling on high. Reduce heat to low, and simmer for 2-3 hours (the longer, the better!)
6. In batches, ladle mixture into blender (remember to remove the bay leave). With center part of blender cover removed to allow steam to escape, blend mixture until pureed (you can also use a hand blender - but be careful as the mixture is hot!). Return all soup to saucepot and heat through.
7. Garnish each serving with a heaping tablespoon of Pancetta Hash (see below). 

Makes approx 8 1/2 cups. 

Pancetta Hash
1. In a small saucepot bring 3 cups of water to a boil.
2. Add diced potatoes and cook until tender.
3. In a frying pan, heat oil on medium until hot.
4. Add pancetta and garlic, and cook until garlic is golden brown.
5. Add potatoes and seasoning, and cook until potatoes are crisp. 
6. Remove garlic.
7. Garnish each serving of soup with a heaping tablespoon.

The photo in this post belongs to Melissa Macchione.
Unauthorized use is prohibited. If you have any questions please contact the administrator.

New Year, New You: Baby Steps

So you've started your New Year's health resolution. How's that going for you?  Many people I have spoken to have already fallen off the wagon and it's only 6 days into the new year. Why is that? I think it's because their goals were unrealistic. If you are one of those people who've already said good-bye to their resolution to eat better or to go to the gym everyday, perhaps you should read my post: New Year, New You: Tips on Setting Goals 

After ready New Year, New You: Tips on Setting Goals I encourage you to re-write your New Year's health resolution using my tips.

Now that you have your new New Year's health resolutions I want you to start each resolution at a pace you can keep up with. Think of this before you start. A baby doesn't learn how to walk overnight. He takes a serious of steps to get to the end result, walking.

Step 1- Holding his head up.
Step 2 - Sitting up on his own.
Step 3 - Pulling himself up.
Step 4 - Assisted walking.
Step 5 (End Result) - Walking on his own.

If your New Year's health resolution is to Eat Better  here are a few baby steps that apply to most people who are currently eating an average North American diet.

Step 1 - Avoid congesting foods (fatty meats, bad fats, refined flours, refined sugar, dairy)
Step 2 - Eat a diet rich in non-glutenous whole grains, fresh fruits and vegetables, fresh pressed juice, fresh spring water, raw nuts and seeds.
Step 3 - Replace animal products at dinner at least 2 times per week with alternative protein sources such as legumes, grains, greens, sprouts, nuts and seeds.
Step 4 - Eliminate or at least cut down on caffeine, alcohol, recreational drugs and tobacco.
Step 5 - Eat in a calm and relaxed state, chew food thoroughly, keep meals simple and avoid overeating.

It’s inevitable that you will have a minor or major setback along your journey. A baby doesn't walk perfectly without have a few tumbles. They may cry but they always get up and start where they left off. You can learn a lot from them. After all we were once in their shoes, weren't we and we are doing just fine now walking on our own. A couple of chocolate cookies in the big scheme of things won’t ruin your entire weight loss goal. It may set you back a bit and you’ll probably feel guilty about it, but that’s it. Relax. My advice to my clients: Take a deep breath, brush it off your shoulder and move on. Learn from each lapse and come up with a strategy to work around it next time.

You may also find these articles I wrote helpful:

New Year, New You: Tips on Setting Goals
The Un-Diet: Say NO to Dieting in 2014

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

The Un-Diet: Say NO to Dieting in 2014

So you're on a diet, eh? Undoubtedly the most popular New Year's Resolution is to lose weight, meaning going on a diet. I hate diets and completely disagree with them. You could say I am an old fashioned Nutritionist when it comes to making changes in your life. If you've read yesterday's post, New Year, New You - 5 Tips to Help you Stick to your New Year's Resolution you'll see that I am a believer and advocate on finding balance in your life. For the sake of this blog post I will be using the word diet, as in what you eat. If your New Year's Resolution is to lose weight then please consider not going on a diet and instead making a lifestyle change. Concentrate on getting healthy and naturally the excess weight will come off.  Please take it from me when I say dieting does not work! Have you heard the phrase, easy come, easy go? It also applies to dieting. Drastically cutting calories will give you weight loss but as easy as it came off the easier you'll pack it on, and some. So say no to dieting, will ya? No more grapefruit diets, master cleanses, cabbage soup diets and all that other garbage. Just eat, and eat well. Here's how...

Eat Whole Foods – This means eat foods that are closet to their natural state or closet too natural state. For instance, eat a baked sweet potato as opposed to a bag of potato chips, which has been processed, striped of its nutrients and saturated in oil and salt. Enjoy a crisp apple as opposed to packaged applesauce which in most cases contains refined sugar and preservatives. Choose sprouted or multi-grain breads over refined wheat where the bran and germ (the reservoir for vitamins, minerals and essential fatty acids) have been removed.

Choose Certified Organic – The term organic simple means foods that have not been exposed to pesticides, herbicides, fungicides, hormones, fertilizers and other harmful chemicals during their growing stages. More organic in the diet means less toxic material entering the body, therefore less work your body has to do to get rid of it and less damage to your body. Your body is an organic being and needs organic, natural foods to be well. Certain organic foods can be pricey and others are quite comparable to non-organic. Find a ratio of organic and non-organic foods in your kitchen that fit your household budget. Fact: If you are healthy and eating all fresh, organic foods you should have no body odor. Body odor is a sign of toxicity. See: Spring Cleaning: Your Body for more information on toxicity in the body.

Choose Foods that are Dense in their Nutrients – When making food choices concentrate on picking foods that are dense in their nutrients. For example, eat oranges for their vitamin C and Kale for its calcium. Also, go for more nutritious foods; romaine lettuce over iceberg lettuce, yams over white potatoes, brown rice over white rice and lean cut meats over organ meats and pork.

Moderation, Variety and Rotation – We are all human and sometimes you just want to go out and have a burger and a beer with your bff. Let yourself have a cheat day and don’t feel guilty about it. A cheat day is an example of having moderation in your diet. Remember this: Everything in moderation, even moderation. Don't be too laid back, you must own your lifestyle change to stick with it. Variety is just as important. A good rule of thumb is to buy brightly coloured fruits and vegetables to ensure you are getting a variety of different vitamins and minerals in your diet. Remember this: Similar Colours = Similar Nutrients. Lastly, make sure to rotate your foods every day. Eating the same foods day after day can result to food intolerances.

Drink Water – Drink fresh spring or distilled water everyday. Your body is 55% body after all so it just makes sense! How much you ask? Divide your body weight by 2 and then divide by 8 to get the number of 8oz glasses of water you should drink per day.

Balance – Find a diet that is realistic and complements your lifestyle that way it becomes a part of your life and not just another fad. Balance in nutrients, food groups, flavours and colours, prevents boredom and nutritional imbalances. For more information on realistic goal setting read: New Year, New You - 5 Tips to Help you Stick to your New Year's Resolution 

Pledge that 2014 will be the year you finally say NO to ridiculous dieting. Eat, eat well and be well. Don't make it complicated because it's not. 


You may also find these articles I wrote helpful:
Tips on Healthy Snacks
Sports Nutrition: Pre-Workout
Sports Nutrition: Post-Workout
Top 5 Healthy Sugar Substitutes 
5 Stress-free Stress Busters



The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage. 

Originally posted on January 2, 2012. 

New Year, New You: Tips on Setting Goals

5 Tips to Help you Stick to your New Year’s Health Resolution...once and for all!

Be Realistic –Every year millions of people make resolutions that never make it past March 1st because their goals sound great at the time but are completely unrealistic. If you’re starting a fitness and/or nutrition program, you need to ask yourself if it’s something you can do for the rest of your life. If the answer is no! Stop, Reassess, and Start Over.

Find your Motivation – Whether it’s the teeny weeny polka dot bikini or 10 proper push-ups figuring out why we want these things and having that motivation as your end goal is very important. Having that light at the end of the tunnel will give you the motivation you need when the road gets bumpy.

Set a Timeline – Write down your goals, come up with ways to reach them (Be Realistic – see Tip 1) and set a goal date. For example: Goal #1: Lose 10lbs of fat (that’s your goal), training with Personal Trainer 3 times per week + session with Nutritionist once per week (these are the things you’ll be doing to reach that goal) in 10 weeks (realistic goal date – 1-2lbs fat loss per week)

Hire an Expert – Once January 1st hits the gyms are swarmed with New Year’s Resolution-ers. Many people don’t even bother to look at their current fitness level. Rather, they look to cardio machines and weights and just throw something together with the thought it will help them reach their goal. The best thing you can do is seek the advice of a Certified Personal Trainer and a Registered Holistic Nutritionist. Certified Personal Trainers are invaluable to showing you the exact things to do to reach your goal in the safest, most effective and shortest amount of time. Registered Holistic Nutritionists design nutrition and lifestyle programs which are unique to the individual's bio-chemistry and lifestyle patterns. Remember to check their credentials. You want a Registered Holistic Nutritionist with a diploma in Holistic Nutrition and a Certified Personal Trainer or Pilates/Yoga Instructor (depending on your needs and goals) who has completed all their courses, passed their exams and/or holds a diploma or degree in Exercise Physiology.

Learn from your Setbacks- It’s inevitable that you will have a minor or major setback along your journey. A couple of chocolate cookies in the big scheme of things won’t ruin your entire weight loss goal. It may set you back a bit and you’ll probably feel guilty about it, but that’s it. Relax! My advice to my clients: Take a deep breath, brush it off your shoulder and move on. Learn from each lapse and come up with a strategy to work around it next time. End of story.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Tips for Healthy Holiday Eating

The Holidays are here and in full effect! You’ve already found yourself surrounded by chocolates, eggnog, cookies and party invites! Here are a few strategies on how to stay on track during this tempting time of year.

Pre-plan-Decide ahead of time how you will handle the different events of the season. For non-festive days, plan healthy meals and snacks, and make sure to get some exercise in every day, even if its just 30 minutes.  


TIP: No time for exercise this time of year? Split your workout into two. 15 minutes first thing in the morning and 15 minutes before you go to bed.

Snack  - Eat a snack before you head out to a dinner party. Have a cup of yogurt with fresh fruit or some lavash and raw vegetables with hummus, so hunger won’t rule your choices. TIP: Before you eat, have an 8oz glass of water. Often we mistaken thirst for hunger.

Slow down – There is no need to do without your favourite foods, just take small portions , chew your food and eat slowly. TIP: Put your cutlery down between bites and talk between bites, so your meal will last longer and you will actually enjoy it rather than scarfing it down.

Moderate - Avoid guilty pleasures you can have anytime, such as chocolates, cookies and chips, and go with small portions of your seasonal favourites such as eggnog, rum-drenched fruitcake and all the yummy fancy cheeses. TIP: Before eating, see what is being served. If there are raw vegetables, seafood (sans the butter), mini quiche, dips (sans the cream), start with those, to take the edge off your appetite.

Have Dessert - Have some fruit half hour before having any rich dessert to avoid over doing it.   TIP: Try to split dessert with a friend and have a cup of herbal tea with it.

Enjoy a Drink...or two – If you are going to have that eggnog be aware that an eight-ounce serving of non-alcoholic eggnog has about 362 calories. A five-ounce glass of white wine is 100 calories, a 12-ounce beer is 150 calories and a three-ounce martini has about 195 calories. Weigh out your options. Do you want to drink your calories or eat them? TIP: Hold your drink in your right hand if you are right-handed (or left hand if you’re a lefty) as it will make it more difficult to reach for food on impulse. 




The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Weleda Giveaway

I'm giving away a Pomegranate Regenerating Body Oil (100mL) and a Pomegranate Creamy Body Wash (7.2oz) from Weleda to one lucky My Wholesome Home winner who can share a eco-beauty tip or two.

Why I love Weleda

• Weleda is 100% Certified Natural Skin Care
• Their packaging is 100% recycled paper made with certified renewable energy
• The paper they print on is 100% post-consumer fsc-certified paper
• Weleda ensure their ingredients are sustainably sourced, including growing many themselves in their biodynamic gardens.
• Weleda is the world's largest purchaser of wild roses so naturally they developed a fair trade project with the local farmers and area residents of the Turkish village of Senir. The farmers receive better wages, have safe working conditions and are guaranteed a secure living. The cherry on top: the wild roses are grown organically!

To Enter

Become a My Wholesome Home blog follower (via Google Friend Connect) and visit Weleda and leave a comment here about your favourite eco-beauty tip.

Extra Entries (leave a separate comment for each one):

* Blog about this contest (2 entries--please leave comment for me so I know you blogged it and include link to my blog in your posting)
* Subscribe to my updates
* Follow @mywholesomehome and tweet this giveaway, leaving a link to your tweet in the comments. You can tweet once per day (leave a comment each day). You can copy and paste my tweet if you'd like: #giveaway Win a @Weleda Pomegranate Prize Pack - @mywholesomehome http://mywholesomehome.blogspot.ca/2012/05/weleda-giveaway.html
* Facebook mention this giveaway (include link to my blog)
*If you posted on your blog, twitter or Facebook page be sure to include it in your post so I can check it out and also so I can return the follow.
* You can tweet and facebook mention once per day and receive an entry each time you do so.

Canadian Postal addresses only.

You must do the first entry in order to enter.

You will have until Monday May 28th at 11:59pm EST to enter.

The winner will be chosen via random number generator the next day and notified by email. I'll also post the winners on my blog HERE. If I don't hear back from the winner within 72 hours, I'll pick another.

Good luck!

Check out Weleda's website for coupons and special offers

Earth Day 2012: 10 Reasons Why you should choose Organic

The term ‘organic’ simple means foods that have not been exposed to pesticides, herbicides, fungicides, hormones, fertilizers and other harmful chemicals during their growing stages. More organic food in the diet means less toxins in our soil, air and water and less toxic material entering the body, therefore less work your body has to do to get rid of it and less damage to your body.

Choosing local reduces carbon emissions from planes, trains and automobiles and supports your local farmers. When these non-local foods ride in trucks for a few days they lose some of their nutritional quality and taste. You should also keep in mind that local produce for instance is harvested at its peak whereas non-local is picked when it’s not even fully ripe. This ensures the produce will not rot on its way to the supermarket.

Top 10 Reasons to Eat Organic

 

Healthier

Organic food contains higher levels of vitamin C and essential minerals such as calcium, magnesium, iron and chromium as well as cancer-fighting antioxidants.

Contains more nutrients

Organic farming practices create higher-quality soil that produces more nutritious crops. Organically grown crops are more nutrient dense and contain more antioxidants.

GMO free

Eighteen percent of all genetically-modified seeds are engineered to produce their own pesticides. Research shows that these seeds may continue producing pesticides inside your body once you’ve eaten the food grown from them! Organic certification standards prohibit the use of genetically modified organisms.

Tastes better

Organic farming starts with the nutrients of the soil which eventually leads to the nourishment of the plant and ultimately our palates.

Organic farming works in harmony with nature.

Britain's Soil Association reported that organic farms have five times as many wild plants with 57% more species, 44% more birds and twice as many butterflies as non-organic farms.

 

Organic farming is better for the soil.

Organic farming techniques help to build soil on an ongoing basis thereby preventing topsoil erosion and organic soil contains up to twice as many beneficial microbes, earthworms and insects as non-organic soil.

Organic farming can feed more people.

A 2002 Greenpeace report showed that organic farms in Ethiopia produced 3-5 times more food than non-organic farms; corn production increased by 20–250% on Brazilian organic farms and in Peru organic crop yields increased by 150%.

Certified organic food carries a guarantee

Any food product that bears an organic certification label is your guarantee that it has been grown and handled according to strict organic production standards and that absolutely no toxic chemicals have been used.

Organic farming is climate-friendly

Studies have shown that organic soil stores up to 33% more carbon than non-organic soil, which directly helps in the fight against global warming.

Organic foods are supportive of growing children’s brains and bodies 
Children’s growing brains and bodies are far more susceptible to toxins than adults. Choosing organic helps feed their bodies without the exposure to pesticides and genetically-modified organisms, both of which have a relatively short history of use (and therefore safety).

The Dirty Dozen: Top 12 Most Heavily Sprayed Crops

FDA and USDA research shows high levels of pesticide and chemical contamination in these common foods:

1) Beef, Pork and Poultry

2) Meat, Cheese and Butter

3) Strawberries, Raspberries  and Cherries

4) Apples and Pears

5) Tomatoes

6) Potatoes

7) Spinach and other greens

8) Coffee

9)  Peaches and Nectarines

10)  Grapes

11) Celery

12) Red and Green Bell Peppers

Earth Day 2012: 5 Homespun Holistic Cleaning Recipes

We have been quite lucky here in Ontario as
Spring has been in the air for nearly a month. Chances are you have or you'll start feeling the urge to purge and clean your home this time of year (also known as "Spring Cleaning"). But before you take out the chemical-based cleaning products think twice.

There are many negative effects of cleaning your home with harsh chemical-based household cleaners: Free radical damage; which can cause DNA mutations, speed up aging process, damage to collagen, increase toxicity level in body which can lead to increase risk of heart disease, cataracts, cancer and the harmful effects on the environment.

My mother was great at finding natural and inexpensive ways to clean the house. Here are some safe, effective, easy and inexpensive recipes that she passed on to me and some that I have come up with over the years.

Cleaning tiles and shower enclosures 
Apply lemon oil with a scouring pad to surface area. When clean, wash will hot water and dry with clean towel.

Removing white rings in furniture 
Apply a thin layer of mayonnaise to stain. Cover mayonnaise with plastic wrap. Allow to sit for one hour. Remove the plastic wrap and work the mayonnaise into the finish. Ta da! White ring all gone!

Removing hard water spots
Soak cleaning rag in white vinegar that way it is super saturated. Grab rag and start scrubbing!

Clearing drains 
Pour 1 cup of salt into drain, followed by 1 cup of baking soda and 1 cup of white vinegar. Allow the vinegar to react with the salt and baking soda for about 30 seconds (foaming occurs). Then add two quarts of boiling water.

Multi-surface cleaning 
Probably my most favourite homemade cleaner. Fill up a spray bottle with cold tap water and add 10 drops of tea tree oil. I use this mixture to clean everything from the kitchen counter, my son's placemat and toys to my Yoga mat and exercise equipment. A small bottle of tea tree oil will cost you a pretty penny $15-$20, but it will last for up to a year. White Vinegar and water also works well....if you can stand the smell.

Earth Day 2012: 6 Easy Ways to Improve your Diet and the Environment

Earth Day is a week away and in it's
honour and in appreciation to our bodies here are 6 easy ways to improve your diet and the environment.

We all know that natural nutrition is essential in preventing disease and bringing our bodies to a place of balance. Little tweaks in your current diet can make all the difference in the world to your health.

But did you know that these changes to what you put on your plate can have an impact on the environment?

Follow these 6 easy tips and enjoy your ride to optimum health and a greener earth through natural nutrition.

 

Eat Whole Foods

This means eat foods that are closet to their natural state or closet too nature. For instance, eat a baked sweet potato as opposed to a bag of potato chips, which has been processed, striped of its nutrients and saturated in oil and salt. Choose sprouted or multi-grain breads over refined wheat where the bran and germ (the reservoir for vitamins, minerals and essential fatty acids) have been removed. Try This: Close your eyes and imagine what a “whole food” looks like. Does a cereal box with a picture of a toucan come to your mind? (If so, you definitely need to continue reading) Or does the words “whole food” bring a picture of freshly harvested fruits, vegetables and whole grains?

Most “food” products, if not all, that come neatly packaged in colourful boxes and plastics have been made in a factory where pollutants are being pumped into our air and waste is being spilled into our oceans. Whole foods do great things for your body and even greater things for our earth.


Choose Local and Certified Organic

The term ‘organic’ simple means foods that have not been exposed to pesticides, herbicides, fungicides, hormones, fertilizers and other harmful chemicals during their growing stages. More organic food in the diet means less toxins in our soil, air and water and less toxic material entering the body, therefore less work your body has to do to get rid of it and less damage to your body.

Choosing local reduces carbon emissions from planes, trains and automobiles and supports your local farmers. When these non-local foods ride in trucks for a few days they lose some of their nutritional quality and taste. You should also keep in mind that local produce for instance is harvested at its peak whereas non-local is picked when it’s not even fully ripe. This ensures the produce will not rot on its way to the supermarket.

If you’ve ever eaten a tree-ripened peach I don’t need to tell you how it bursts with flavour and juices over the truck-ripened peach which is dry and bland. Ideally you want to eat food that is both organic and local.

Choose foods that are dense in their nutrients

When making food choices concentrate on picking foods that are dense in their nutrients. For example, eat oranges for their vitamin C and Kale for its calcium. Also, go for more nutritious foods; romaine lettuce over iceberg lettuce, yams over white potatoes, brown rice over white rice and lean cut meats over organ meats and pork. A package of frozen french fries is not dense in its nutrients because of the chemicals, fats and salt added to them.

Making your own homemade French fries reduces waste in the landfills and air pollutants spewed from the factories. And of course, they will taste a million times better and will be so much healthier than the packaged kind.


Moderation, Variety and Rotation

We are all human and sometimes you just want to go out for a burger and a beer with your bff. Let yourself have a cheat day and don’t feel guilty about it either. A ‘cheat day’ is an example of having moderation in your diet. But remember a ‘cheat day’ meal is not an ‘everyday meal.’

A Smithsonian study estimates that the need for grazing land and grain feed leads to the destruction of a land area equivalent to seven football fields in the Amazon basin every single minute. This means that if you eat a hamburger from a cow raised in South America, you’re meal has contributed to 55 square feet of rain forest destruction. (1) Still want that Baconator?

add variety to your plate

A good rule of thumb is to buy brightly coloured fruits and vegetables to ensure you are getting a variety of different vitamins and minerals in your diet. (similar colours =s imilar nutrients).
Lastly, make sure to rotate your foods every day. Eating the same foods day after day can result to food intolerances.

Drink Water

Drink fresh spring or distilled water every day.  Divide your body weight by 2 and then divide by 8 to get the number of 8oz glasses of water you should drink per day. Your body needs water to live, detoxify, metabolize fat, transports nutrients and oxygen to cells and moisturize and protect your organs.

Soda pop and so-called nutritious boxed juices come in a variety of plastic, tin and tetra materials which overflow our landfills. Substituting these non-foods with clean drinking water will help reduce landfill waste. Be sure to invest in a glass or stainless steel water bottle to reduce plastic bottle waste in the landfills.

I like: DAVIDs TEA Noble Glass Travel Thermos as it's not only for your loose leaf tea but can also hold your water, smoothies and post-workout shakes.

 
Say NO to GMO

Genetically Modified Organism (GMOs) and Genetically Engineered Microorganism (GEM) refer to a living organism that has been genetically altered using molecular genetics techniques such as gene cloning and protein engineering, making them more stable and resistant to drought, disease and pesticides. Studies have shown that the B.T. gene used in the GMO crops caused death in organisms such as the monarch butterflies (1).

An article published in Lancet examined the effects of GMO potatoes on the digestive tract in rats (2)(3) This study claimed that there were significant differences in the intestines of rats fed GMO potatoes and rats fed unmodified potatoes which led to pre-mature death. “Would you like to super-size your fries?” Not unless they’re Certified Organic!

On Earth Day 2012 make an effort to find a diet that has balance in nutrients, food groups, flavours and colours. A varied diet will prevent boredom and nutritional imbalances. Be sure to keep it realistic and complementary to your lifestyle that way it becomes a part of your life and not just another ‘fad.’

By incorporating even one of the 6 tips you will not only be nurturing your body but also making a positive difference in preserving our beautiful precious earth. Remember, we only have one Earth and once it’s gone it’s never coming back.

(1) Smithsonian Institution, “Smithsonian Researchers Show Amazonian Deforestation Accelerating,” Science Daily Online, 15 Jan. 2002.
(2) Transgenic pollen harms monarch larvae (Nature, Vol 399, No 6733, p 214, May 1999)
(3)Effect of diets containing genetically modified potatoes expressing Galanthus nivalis lectin on rat small intestine (Lancet, Vol 354, No 9187, pp 1353-1354, Oct 1999)
(4)Safety of genetically modified food questioned: Interview with gene scientist, Dr Arpad Pusztai(http://www.wsws.org/articles/1999/jun1999/gmo-j03.shtml )
For more on GMOs visit: http://www.saynotogmos.org/scientists_speak.htm

Some of the photos in this post belong to Melissa Macchione.
Unauthorized use is prohibited. If you have any questions please contact the administrator.

Drink your Tea and Eat it too!

This post is inspired by my love for DAVIDs TEA. On any given day I drink 5-8 cups of tea. From Nepal Black to Long Life Oolong to Orange Blossom and Midsummer Night's Dream my obsession for tea keeps growing one Perfect Mug at a time. It sure helps that I work as a Store Manager for them at one of their Toronto locations. Now that I am getting the swing of things at my new gig my creative juices are flowing once again. I've created two recipes using their tea. Organic Turmeric Snap and Sleigh Ride.  The recipes are easy, economical, vegetarian and nutritious. Buon appetito!

Sweet Potato, Lentil, Mung Bean Turmeric Stew

Sweet Potato, Lentil, Mung Bean Turmeric Stew

1 cup Sprouted lentils

1 cup Sprouted mung beans

(I like: ShaSha Bio-Buds)

4 cups boiling water

4 cups vegetable stock

½ cup chopped onion

2 cloves garlic, minced

½ cup chopped carrots

½ cup chopped celery

3 medium sweet potatoes, cubed

3 fresh or canned roma tomatoes

¼ cup olive oil

1 teaspoon fine sea salt

¼ tsp black pepper

2 bay leaves

and...

3 Perfect Measuring Spoon of  Organic Turmeric Snap

Wash and pick over lentils and mung beans

Soak in 2 cups water for 25 minutes

In soup pot sauté onion, garlic, carrots, celery and sweet potatoes in olive oil until tender. 

Add Organic Turmeric Snap and mix well.

Add lentils, mung beans, water, vegetable stock, tomatoes, salt, pepper and bay leaves; bring to a boil.

Reduce heat and cook for 1.5-2hrs until lentils and mung beans are soft.

Remove bay leaves.

Stir and serve.

Snap! That's a good stew!

Yield 8 servings

Protein approx. 32 grams

Cinnamon Apple-Raisin Banana Bread

Cinnamon Apple-Raisin Banana Bread

1 scant cup of Dark brown sugar

2 Eggs

1/2 cup butter or margarine (I use: Earth Balance)

3 ripe Bananas

1 1/4 cup All-purpose Spelt Flour

1 tsp Baking Soda
and...

4 Perfect Measuring Spoons of Sleigh Ride (this is where the Cinnamon, Apple-Raisin comes from!)

Steep 4 Perfect Measuring Spoons of Sleigh Ride for 7 minutes in 4 cups of boiling water

Place sugar, eggs, butter and bananas in mixer until blended

Add flour and baking soda. Mix.

Drain steeped tea (don't discard the liquid...make yourself a cup!) and add to mixture. Mix.

Pour into 9x5-inch greased loaf pan or mini loaf pan

Bake at 350 for 55 minutes. Cool and remove from pan. 

Enjoy with a hot cup of Sleigh Ride!

Some of the photos in this post belong to Melissa Macchione.
Unauthorized use is prohibited. If you have any questions please contact the administrator.

Why you need Omega-3 Fatty Acids: Review and Giveaway

Chances are you've heard the terms fatty acid, EFAs and omega-3 before, but do you know what a fatty acid really is or why your body needs it? No sweat! I make it all very easy for you to understand.  What about the different types of fatty acids, what foods you can naturally find them in and whether or not you should supplement? 

 

Fatty acids are important for all systems of the body to function normally, including your skin, respiratory system, circulatory system, brain and organs. The two essential fatty acids that the human body cannot produce are the omega-3 fatty acid and omega-6 fatty acid, which are important for brain development, immune system function and blood pressure regulation. Today we are going to talk about Omega-3. Stay tuned for my write up on Omega-6.

What is Omega-3 Fatty Acid?

Omega-3 fatty acids, also known as "good fats,"  are essential for optimal health. Like vitamins and minerals, omega-3 must be provided by our diet as it is not produced by our bodies. Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) are the active forms of omega-3 required by the body to perform vital functions.

Omega-3 Foods

Fatty Fish, Eggs, Nuts and Seeds, Flax Seed and Flax Oil, Leafy Green Vegetables, Spirulina

Omega-3 function in the body    Promotes cardiovascular health   Reduces inflammation   Supports mental focus and cognitive function   Supports positive mood and emotional well-being Promotes brain, eye and nervous system health   Supports healthy immune system function   Enhances appearance of skin and hair Promotes optimal fat metabolism Health Benefits of Omega-3 Fatty Acid    Research on the health benefits of omega-3 fatty acid have shown that it may be useful for supporting the following conditions. Asthma  Diabetes  Arthritis  Osteoporosis  Some Cancers  Skin Problems High Cholesterol  High Blood Pressure  Attention Disorders Depression Digestive Disorders Obesity

Why you Should Supplement

If you don’t eat fish—the main food source of the omega-3s DHA and EPA—at least two to three times a week, you might consider a supplement. Go for DHA+EPA. Studies suggest that this combination of omega-3s is best for overall health (e.g., preventing heart disease and depression, promoting healthy brain development). A third type of omega-3 fat, alpha-linolenic acid (ALA), found in flax, is not very effective at promoting overall health but is still very healthy for you and a great complement to a whole and healthy diet.

Individuals who consume a high amount of fatty fish in their diet tend not to need to supplement with fish oil  as much or as often, however you should also remember that many of the fish varieties do contain higher levels of mercury, which also needs to be monitored in the human body.

If these levels of mercury get too high, that can cause a boat load of problems, so it's vital that you keep a good balance. A high quality and trusted fish oil supplement along with fatty fish on occasion will be the best way to meet your body's needs safely.

Giveaway

A BIG thank-you to Ascenta Health  for awarding one lucky My Wholesome Home follower a prize pack valued at $150 which includes:

NutraSea Mango
NutraSea with Vitamin D
NutraSea Canine
NutraSea Feline
NutraSea Kids

Why I love Ascenta products

Every Ascenta product is manufactured under government audited, Good Manufacturing Practices. 

Before their products leave their facility, they are sent to an external laboratory to ensure that they 

exceed the stringent quality standards of the World Health Organization and the  

Global Organization for EPA and  DHA (GOED).  Their fish oils do not smell like a fish market! 

Instead they smell and taste of fresh ripe fruits likes mangos and citrus. You can easily add your oil 

to a smoothie, yogurt or salad. All Ascenta products are third-party tested for contaminants 

including mercury, PCBs and dioxins. Now that is a clean and high-quality product if you ask me!

 

My personal supply of Ascenta products

To Enter

Become a My Wholesome Home blog follower and visit Ascenta Health. and leave a comment here about your favorite product or something you learned about the product and/or company.

Extra Entries (leave a separate comment for each one):

* Blog about this contest 
* Subscribe to my updates
* Follow my blog via Google Friend Connect
* Follow @mywholesomehome on Twitter and tweet this giveaway, leaving a link to your tweet in the comments. You can tweet once per day (leave a comment each day). You can copy and paste my tweet if you'd like: Win an @Ascenta_Health Gift Pack at @mywholesomehome http://mywholesomehome.blogspot.com/2012/02/why-you-need-omega-3-fatty-acids-review.html #giveaway
*Follow @Ascenta_Health on Twitter
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*Facebook mention this giveaway (include link to my blog)

If you posted on your blog, Twitter or Facebook page (one entry each per day) be sure to include it in your post so I can check it out and also so I can return the follow.

Canada Postal addresses only.

You must do the first entry in order to enter.
 
You will have until Monday March 12, 2012. at 11:59pm EST to enter.
 
The winner will be chosen via random number generator (www.random.org) the next day and notified by email. I'll also post the winners on my blog in the comments below. If I don't hear back from the winner within 72 hours, I'll pick another.

Good luck!

For more information on NutraSea, NutraVege and their amazing products for children and pets, visit their website: www.ascentahealth.com