Eating Organic Realistically!

There are so many reasons to eat organic:  you know you aren't getting or supporting the use of pesticides, your food is richer in nutrients (and flavor), and you are making a choice to support your health with food.    Excellent!

Now ...  how is this going to fit into your everyday life?  Are organic products easily available?  And are they local?  Do you need to drive all over town? And how much is this really going to cost?  Hmm, is this still going to be feasible?

In an ideal world, we'd all be able to pull up to the local farmer's market and fill our pantries.  Better yet, our local supermarket would stock all the local and organic products. In some cities this is  easy enough, there are lots of local farms but in other areas organic shopping is a huge struggle.  So what are your options?

1) Check out Farmer's markets. Bear in mind that not every stall will have organic certification, but many will be working toward it and all are local. You'll have the option to ask questions and get to know your farmers.  This is also true for local butchers and fishmongers.  You may have to travel more to find these shops but you'll get to know the people and your food.

2) Look into Organic Food Delivery Services.  Most major centres have companies that provide weekly food bin deliveries to your home.  The bins are stocked with fresh fruits and veggies and some have connections to local meats, eggs and dairy.  For links to food delivery services in BC have a look at FarmFolk/CityFolk.

3) Make smart choices.  If its just not possible to go completely organic, look at buying organic for those foods that are most affected by pesticide use and conventional for those that are safer.  Look back to the Environmental Working Group website to find out which foods to focus on.  Here is a link to this year's Dirty Dozen (buy these organic) and the Clean 15 (ok to go conventional).   And of course, these guys have an app so you can check this on the go.

Enjoy, your tasty foods and enjoy getting to know your local producers! And as always, feel free to email me with comments or questions.  Happy shopping!

Cookus Interruptus: A laugh for while you cook.

I should be more careful when looking for nutrition blogs.  I found "Cookus Interruptus" a video blog by Cynthia Lair, and got stuck watching the videos for an hour!  Not only was I taking notes about the recipes, by the end of the first video I was hooked by the humor and storyline. 

The genius behind the blog, Cynthia Lair, is an Associate Professor for Bastyr University's School of Nutrition and Exercise Science and the Culinary Curriculum Director for their new Culinary Arts Degree program.  Cookus Interuptus' mission is to blend entertainment with whole foods nutrition education.  Their story line centers around "Cynthia", a fresh local organic nutrition educator  and cookbook author.  She lives with her husband of 25 years, Steve.  The economic downturn has her daughter, grandson and Steve's dad all living in the home.  So without a steady stream of income and many more hungry bodies, Cynthia agreed to do a web cooking show in her home, her very busy home.   Family life proceeds as usual during shooting, sometimes Steve, Jane, Ward or Darrell pitch in but mostly they interrupt and Cythia saves the world, one recipe at a time.  

Have a look, but just be warned, it will be hard to stop watching.  Now, excuse me, there is a red soup recipe I'd like to hear about.

Alliance for Natural Health comment on the AMA's article about Multivitamin use.

A well phrased comment on the recent journal article about Multivitamin use. It is a good reminder to look at sweeping claims with a critical eye and to make your own conclusions.  Click below to see the commentary.

Shame on AMA’s Archives of Internal Medicine

Helpful hits about how to negotiate a safe and fun Halloween!

I've talked before about two fantastic magazines (The Autism File and Living Without).  This month, both have articles discussing how to make Halloween fun, safe and stress-free of families dealing with Autism Spectrum Disorder and/or special diets.

Living Without's article focuses on tips for keeping Halloween and Trick or Treating fun but avoiding all the potential pit falls associated with food sensitivities.  Listed among their suggestion, I also recommend setting up a trading post for doing a treat exchange and or buy-back.  This allows kids to trade for safe goodies or to cash in their loot for coins.  At the end of the night you may even offer to exchange the whole lot for a new toy or gift card to their favorite book or toy store.   Follow this link to see the full article:  Grapevine: Trick or Treat! Seven ideas for a safe and happy Halloween

The ghostly season also brings lots of unexpected treats and baked goods at schools and daycares.  Consider a friendly reminder to teachers about your child's restrictions and an offer to bring in safe treats when needed.  Coaching your child to avoid those treats, and rewarding with special prizes can go along way to helping them stick to their diets.

The Autism File has extra strategies for kids that might struggle with the Halloween environment. It has ideas for how to manage the tactile concerns with costumes and the extra stresses of door to door visits.  For that article follow: Top 10 Strategies “To Ensure Halloween is Healthy and Stress-Free for your Family” from Autism File Readers

Happy Halloween to all the little goblins and ghosts!

Eat your way to a healthy immune system: Kid friendly herbs

Immune support is a big topic in our clinic in the fall.  "What can I do to keep my whole family healthy as the weather turns and the kids go back to school?"  Below are my best two tips for the family's immune support. Yumm!  And enjoy your healthy family.

Step 1:  Clean your hands often! This is the best protection against catching and spreading illness.  Wash before you eat and before touching your eyes, nose or mouth either soap and water or a hand sanitizer after touching anything that a sick person has touched (such as dishes, towels, clothes, and trash).  Teach kids to wash well and rub their hands with soap and water for at least 15 seconds (long enough to sing a song).

Step 2:  Immune boosting with food.  Try incorporating one or more of these nutrient packed foods into your family's meals.   These are safe for kids and for pregnant or nursing women.

Immune Support Soup

1 large onion, chopped

3 cloves of garlic, minced

2 Tbsp olive oil

4-5 sticks of Astragalus sticks

1 cup celery, chopped

1 cup green beans chopped

2 cups carrots or other root veggies chopped

2 large potatoes chopped

4 dried or 2 fresh shiitake 

Basil, Parley, Tarragon, Oregon, Thyme and herbs to taste

1 pound of tofu cut to bite size

1-2 Tbsp miso

1 cup high fiber/whole wheat pasta 

8 cups water

Mix in large soup pot and simmer for 20 minutes.  Freezes well.  Immune modulating herbs, fiber, vitamin, mineral, and electrolyte support, as well as direct antiviral and bacterial spices.

Okanagan Veggie Butter

4 cups of grated carrot or carrot pulp from a juicer

4 Tbsp fresh parsley or 2 Tbsp dried parsley

1/2 cup of flax seed oil

3 Tbsp butter

4 Tbsp. ground sesame or hemp seeds

1 tsp sage

1/4 tsp thyme

1/2 tsp each of oregano and basil

2 cloves of minced garlic

1/2 tsp sea salt (optional)

Mix all your ingredients in a food processor until well blended. Keeps refrigerated for about a week.  High in immune boosting beta carotene and antiviral/antibacterial herbs.

Yumm!  Enjoy your healthy family.

Thank you to Dr Cathy Carlson Rink for her recipes!
Reference:  Non-Obstetrical Complaints in Obstetrical Patients: Primary Care for Pregnant Patients by Cathy Carlson Rink, ND, RM.  NWNPC.  Friday, May 6, 2011.

Treats for the GFCF and Special Diets in Victoria

Having safe treats for birthdays and holidays is always a challenge for those on Special Diets - let's be honest most of us aren't Master Bakers!  However, now there is another great option with Cupcake Heaven up in Sidney.  Aside from baking terribly tasty and funky treats, they are willing to cater to many diet requests, including Gluten-free baking.   Not only that, they try to make sure those goodies are just as decadent and naughty as the original.

It's definitely worth the short drive but make sure you've called to pre-order; regular stock does sell out and specialty cupcakes are made to order.

Mmm!  What a happy find!

Resources for Autism Spectrum and Special Diets

I'd like to take a quick break from hormones to point out two fantastic magazines: Living Without and The Autism File.  Living Without focuses on support and ideas for those with Special Diets, with extra tips for those starting a Gluten and/or Casein Free diet.  The Autism File is a newer North American Publication with articles spanning many aspects of ASD life and families.

I am grateful for both for providing comprehensive and well-researched information and for maintaining fantastic websites.  For any families working with diet restrictions, have a look at Living Without for their archived recipes.

Enjoy!