My crockpot is becoming my best friend.....

...not because it's chilly this week either.  I came home from work yesterday to discover my husband had finally demolished our kitchen so our new one can be installed. This is exciting on several levels but really scary to me for one reason: I don't want to compromise my personal food values just because I don't have a normally functioning kitchen at the moment, I'm not sure where everything has been stashed and lastly everything is covered in about a quarter inch of dust.

I teach a lot of my kitchen design clients about the need to be prepared and organized during their remodels, but much like my struggle with my new gluten free diet, talking about something and living it are two completely different things.

I decided, in advance, I was going to set up my kitchen like I do when on a camping trip. My friends at festivals joke that I'm glamping because we always have such a nice kitchen for the week. What it really boils down to is that just because I'm at a festival doesn't mean I should start suddenly eating a ton of junk food that makes me feel crappy just because it's easier. This remodel, I feel the same way except this time I have one added bonus, electricity.

On our side porch I'm setting up my camping kitchen table with bins of my basic necessities underneath. My husband was happy with having a hot dog roast over our backyard firepit, but with his brother staying with us to help with the kitchen, I had a nicer set up in mind. We have a grill, a single butane burner stove, a convection toaster oven, but most importantly a crockpot. I used to think the only things to make in a crockpot were hearty stews and overnight applesauce, boy did I have a lot to learn!

One of the most surprising resources I found for crockpot cooking was Pinterest. Yes, I've filtered out a lot of recipes that contained a lot of processed junk, but I've also found some gems and learned a lot of new techniques. My most recent discovery was that you can roast an entire chicken just like you would in the oven, in a crockpot. Just place the onions, potatoes and carrots underneath the chicken like you would in a roasting pan, season it up and cook on low between 4-6 hours. This has proved invaluable to me. I come home from a long day of work to dinner that is already done. Talk about a great way to make sure I can relax and enjoy my time with my family.

This week I don't have a full kitchen, and I'm on jury duty so I have the challenge of packing gluten free lunches. I am refusing to eat takeout during this remodel, (as if you hadn't guessed). The crockpot is helping me create dinners that easily can become leftovers that can be eaten the next day, without a lot of dishes or mess (especially important since I'm currently using our bathtub to clean dishes).

This week I'll be doing meat free Tuesday since I have the house to myself and I'm not entirely sure what my brother in law is and isn't willing to eat while he stays with us.  Tonight we are having pulled pork barbeque, a super easy dish to make. I rubbed on a pork shoulder with my family's secret spice rub. I then placed it in the crockpot, fat side down) with some apple juice (local of course), beer works well for this also.  I put the crockpot on low and left for court. 8 hours later I have wonderful pork that is juicy and falls apart that can be used Ina multitude of dishes. I shredded some of the pork and am heating it up with 1 part cider vinegar, 1 part water and 1 part homemade BBQ sauce. My husband and his brother will be having it over whole grain rolls to soak up the juices, while I will be enjoying mine plain.

For a side dish: zucchini corn salad, fresh from our garden. Simply toss corn kernels and diced zucchini with about 2 tablespoons of olive oil and 1 tablespoon of fresh lime juice. Season with salt and pepper and toss with some fresh chiffonade basil from the garden. Let the flavors marinate about a half hour before serving.  It's a simple dinner that is full of flavor and does not take a lot of time to make. Once the kitchen is finished I'll be posting about how my homemade tomato sauce is coming along as our harvest should be just about ready as well as my first attempts at making catsup. In the meantime, be well and treat yourself to all the wonderful flavors this season has to offer.

Gluten Free... Not by Choice

The latest health craze for a lot of people is going gluten free. With books out like "The Wheat Belly Diet", wheat in our food supply had become the next food enemy number one.  Whole grains are a wonderful thing, when they truly are whole grain. The problem with the latest media blaze against wheat is that the media is not recognizing the difference between the wheat our ancestors ate and the stuff that is mass produced and put in almost all of our food supply.  

I've tried the occasional gluten-free cookie and have even developed recipes for my clients, but these were infrequent meals.  What happens when you are forced to eat gluten free all the time? I am about to find out.  I was diagnosed with a very unhappy thyroid this past week.  My doctor was ready to prescribe me a pill that I would have to take for the rest of my life.  I knew there had to be another option and it would involve my diet.  I talked with my doctor and presented her with testimonies and studies from experts in the nutrition field and professors from my schooling at the Institute for Integrative nutrition, such as Andrea Beaman. These people have shown that through nutrition therapy it is possible to reverse some thyroid conditions if caught early on. We made a deal, if after one month some of my symptom haven't lessened in severity I try the pill.  I may be creating a lot of extra work for myself but I'm willing to try it. 

 Let me start by saying I am not allergic to gluten, but it, as well as soy, happen to be things that make a inflamed thyroid grumpy so I have to give them up.  This is a bit brutal for me, having grownup in a heavily French influenced family, where my father did not consider dinner to be ready or even sit down unless the bread was crusty, warm and ready on the table. And I admittedly really LOVE bread. I don't even like anything on it because I love tasting the complexities of the crust. I love baking it even more.

Its the beginning of day three for me and I'm learning that I can't do this cold turkey.  Yesterday's provided labor day lunch at work was a real wake up call.  Staring at macaroni and pasta salads, cookies, cupcakes and a whole slew of food and not being able to have any of it was not an easy feat.  I was able to eat a plain hot dog, no bun....That was literally the only thing in the spread that I was able to eat by my nutrition plan guidelines.  

 I can't be superwoman in the kitchen every day, I work too much for that, so I headed to the natural food section of the store. I don't like buying pre-made food of any kind, but drastic times call for drastic measures.I bought some gluten free bagels and English muffins to try to make my hectic mornings a bit easier, not to mention the transition to go a bit more smoothly.

The flavor of these breads is actually pretty good and they look normal enough, but the texture is the main difference I notice. They are Very  crumbly, not exactly the best choice to eat on the go unless you want everyone at work  to know what you had for breakfast, because your clothes are covered in it.(learned that the hard way) SO in a nutshell some of these products are pretty good but I definitely will be experimenting with baking some of my own when I have a bit more time on my hands.  In the meantime, I am developing an entirely new level of respect for my friends struggling with Celiac disease. I will definitely be sharing my experiences on this journey, as well as the recipes I develop while on it. 

The english muffin looked and tasted pretty good but it fell apart when I spread my almond butter  & homemade fig jam on it.

A Little Indulgence

I love  food and especially food that is whole and natural. I have found a lot of substitutions for foods I used to eat that were bad for me that taste pretty much the same. Every once in a blue moon though, I come across something that I just can't substitute. A dish that just tastes like comfort and smiles. Today is my one weekend off a month. When my husband and I get time off together we love enjoying a lazy morning and a yummy breakfast.

About every six months or so I give in to the power of sugar and make our favorite breakfast sandwich. It happened by accident a few years ago and has become a symbol of  a mini vacation for us.  Not to mention I can reward my hubby for being so open to trying so many new healthy alternatives and sticking with me on the journey.   It doesn't have a name, we just call it yummy. Here's what you need for two of these addictive sandwiches:

• 3 eggs
• 2 slices cheddar cheese
• 4 slices bacon
• 2 Panera Cinnamon Crunch bagels
• 3 tablespoons of organic milk

Cook the bacon to your desired level of crispiness. Toast the bagels. We like to put the bottom hal fin the toaster oven first with the slice of cheddar cheese so it gets melty.  Meanwhile scramble the eggs with the milk. Divide the eggs in half and place on the bagel bottoms. Top each sandwich with 2 slices of bacon.  Place the top halves of the bagel in the toaster oven. Then place on top of the assembled sandwich. Enjoy!

The crispy sweetness of the cinnamon sugar crunchies goes great with the saltiness of the bacon and cheese. Sure its definitely not a very healthy breakfast, but we can't all be Mary Poppins every day. Moderation for me is the key and when I do eat something this out of the ordinary I'm sure to savor the experience. 

Hakuna Fritatta & a cup of Jo

Happy Friday all! Sorry I've been a bit more absent than I like lately but all this rain has me working over time in my garden. I had no idea a garden would be so much work. I am happy to say that I am finally reaping a bunch of rewards.  We have a had a ton of rain this summer in Central Pennsylvania and my plants have gotten huge.  There has also been twice as many weeds to pull. I was feeling a bit frustrated because as big as the plants are, I haven't been seeing any veggies yet, but the plants have had a ton of flowers.

 A few weeks ago I talked to a fellow backyard gardener and she explained when you see lots of flowers but aren't getting any fruit there is usually a mineral or nutrient deficiency.  I have been determined to keep my heirloom vegetables 100% organic, gmo and chemical free so I hopped online to do some research and was surprised at the solution I found.

There is one thing that almost every home across the country has and surprisingly enough we consider it trash: coffee grounds.  Coffee grounds are approximately 1.45% nitrogen. They also contain magnesium, calcium, potassium, and other trace minerals. They are great to add to your compost bin to create some really great fertilizer.  You can also give your plants the benefits by simply sprinkling the used coffee grounds around the base of your plants before watering or it rains.  Tomatoes and roses especially like this method.

You can also use the grounds to create a slug and snail barrier. Coffee grounds are both abrasive and acidic, so a barrier of grounds placed near slug-prone plants may just save them from these garden pests

I gave it a try and the garden exploded, especially the zucchini and cucumbers.  Ironically enough, Wednesday was National Leave a Zucchini on Your Neighbors Porch day.  I understand why, because there are is only so much zucchini you can eat at a time when your garden decides to let loose.  I spent yesterday baking zucchini bread and a few other yummy treats to portion and keep in the freezer. After all of that work I wanted an easy dinner (and I still had more zucchini to use up), so I made a frittata.

A frittata traditionally is an open faced omelette that the ingredients are added into the raw egg mixture before it is cooked (instead of being added after the eggs are fried and folded into the middle).  THey typically are cooked over low heat for about 10-15 minutes, although I prefer to make mine in my convection toaster oven.  Here's what I did:
First off, I beat 4 eggs in a glass bowl with a whisk & added in about 2 tablespoons of flour.  Then I folded in  1 1/2 cups grated zucchini, about a 1/2 cup grated carrot and about 1/2 cup shredded cheese (sharp cheddar works nicely)  to the mixture. 

I lined my stoneware baker with a piece of parchment that had been greased and poured the mixture into it. I then baked it at 350 degrees for about 20 minutes.  When it was done I lifted the parchment out of the baker and cut it into wedges. Add a nice glass of pinot grigio, a side salad and you've got one quick & easy dinner.

Today the garden harvest madness continues with making tons of pickles and oven roasted tomato sauce.  I'll talk about the cucumbers next week. In the meantime, I hope you are enjoying all the wonderful produce this summer has to offer!

Breathe Easier at home with VOC free paint

I talk about the importance of eating whole food free of chemicals, dyes and toxins  in about 90% of my posts. Food is not the only place toxins come from, they are all around us and especially in our homes.  Many of you have asked about the progress we are making on our new home, that we moved into over the winter. Until very recently my answer was not much. We've spent a ton of time cleaning everything and also reclaiming the yard to get our organic garden growing in time. Other than unpacking, not much progress had been made indoors.  Until my home is very bright and colorful it just doesn't feel finished to me yet. We had to delay painting when we first moved back in December because it posed two main problems:
1) if you paint when its too cold the paint get air bubbles trapped in it

2) you can't open a window for fresh air in so yo get all fuzzy headed from the fumes and feel like you need a gas mask.

We got some basic painting done with the use of some extra space heaters. Now that the warm weather is here, we're painting like crazy.  As far as the euphoria  & nausea created by  fresh paint fumes, we had none because we discovered VOC free paint.

VOC stands for volatile organic compounds, a fancy term to describe chemicals that leak out of solids and liquids in the form of a gas. When you hear articles in the media about carpets or paints off-gassing, the VOC's are the primary culprits they are talking about.  The most common places you find it in our home are in new wallcoverings, furniture such as matresses, carpeting and most predominately in your wall paint.

In extreme cases exposure to too many  toxic VOC's can lead to symptoms such as sensory irritation of the eyes, nose, throat; neurotoxic or general health problems; skin irritation; nonspecific hypersensitivity reactions; and odor and taste sensations. This is known as sick building syndrome.  People with allergy concerns, especially those suffering from asthma tend to be the most affected.  

The way I see it, being surrounded by too many toxic chemicals is never a good thing so I choose to use VOC free paint.  I 've tried several and Olympic brand is very inexpensive compared to its competition and i like the selection of colors too.  It actually makes painting much more pleasant, there is no strong paint smell hanging in the air for days, actually not even while you're painting. You an start combating indoor air pollution by making sure there are plenty of nature's air filters,  plants, in your home and good ventilation. You can also help reduce VOC's in your home with a few easy practices, courtesy of Gaiam. com:

Formaldehyde and other volatile organic compounds are guests that have worn out their welcome.

Our indoor environment is often far from pristine places. The Environmental Protection Agency (EPA) estimates people spend as much as 90 percent of their time inside, mostly in their homes. You work hard to create a sense of comfort and peace in your everyday spaces. Shouldn't you also decorate with health and quality of life in mind?

Eliminating the hazardous chemicals found in traditional household cleaners is a great start. But you and your family may also be cozying up to hidden toxins lurking on walls, under the couch cushions and beneath your feet. These chemical concoctions off-gas for years into indoor air, potentially impacting your long-term health.

1. Find Formaldehyde-Free Furniture

Most people don't think of their furniture when assessing their indoor air quality, but if yours is made from treated wood or particle board, it probably contains formaldehyde, the same chemical used in funeral homes as a preserving agent. A study by the California Environmental Protection Agency says indoor levels of formaldehyde are typically several times higher than outdoor levels.

Formaldehyde was recently classified a human carcinogen by the International Agency for Research on Cancer, part of the World Health Organization. And according to the American Lung Association, short-term effects of exposure to formaldehyde vapors include eye, nose and throat irritation as well as coughing, skin rashes, headaches, dizziness, nausea, vomiting and nosebleeds.

If you're planning to remodel your kitchen, choose cabinets made from solid, untreated wood. And phase out your particle-board furniture, such as shelving and office desks, with pieces made of natural materials such as hardwood, rattan and iron.

2. Stop Sleeping with Chemicals

You've heard that you spend approximately a third of your life in bed. That's roughly 25 years in this one room in your house.

Most mattresses contain considerable amounts of synthetic and chemical-based foams, plastics and artificial fibers, and most box springs are made with chemically treated wood and chemical adhesives. Next time you buy a mattress consider one made from more health-conscious materials, such as natural fibers and untreated wood. In the meantime, a mattress cover made of barrier cloth can help isolate a chemical-laden mattress.
Also consider that most bed sheets are made from cotton, a crop that takes 25 percent of the world's pesticides to grow by today's common agricultural methods. And most conventional sheets have a formaldehyde-resin finish to make them "easy care" and/or water-resistant, and to reduce shrinkage. Use organic sheets made from natural fibers — organic cotton is readily available in a wide range of styles and colors from low-impact dyes.

3. Change Your Paint Color Along with VOC Levels

You know that new paint smell? It usually has something to do with the chemicals added to paint to improve spreadability and durability. These volatile organic compounds (VOCs) evaporate at room temperature and can damage the kidneys, liver and central nervous system, according to the EPA. While the paint is drying, VOC levels can be up to 1,000 times outdoor levels, and VOCs will continue to off-gas at much lower levels after the paint dries.

When shopping for paint, look for one that contains VOC levels of 150 grams per liter or lower, advises Mother Earth News magazine. Or, better yet, choose from the growing selection of no-VOC paints.

4. Walk Away from Synthetic Carpets

VOCs don't just come from your walls; they can also come from your wall-to-wall carpeting. The American Lung Association says new carpet — as well as the adhesives and padding used during installation — can be a source of VOC emissions and act as a "sponge" for chemical and biological pollutants. For example, pesticides used on lawns can be tracked inside your home and remain inside the carpet fibers.

Leave your shoes at the door and opt for natural flooring such as sustainably harvested hardwood, bamboo, cork or tile, and no-emission carpeting of natural fibers such as sisal or wool.

All of these simple changes improve the quality of your indoor environment — as well as the environment outside. Sustainably harvested natural materials are gentler to the planet and can actually help promote healthier ecosystems, so you'll help clean your surroundings outside your home, too.

Beat the Heat a Little More Naturally

The heatwave beating down on most of the country has gotten me thinking. I have had a number of friends and family that were without power for over a week. Someone at my muggle job had mentioned the other day that all terrorists would really have to do to take over our country is wipe out the power grid.  It makes me very sad to think he may be right. We as a society have gotten way too comfortable.  People on this planet have dealt with the heat of summer for centuries before air conditioning existed. Its time we learn how to take back the summer a bit and enjoy it more.

I am now the proud owner of a new home, without air conditioning. I am  also happy to report  that I haven't shriveled up and died, even when temperatures reached 100 degrees last week.  Here are a few tips I've learned to help keep cool without an air conditioner and helped me save a bit of money by keeping my energy costs down:

1) window screens are wonderful they keep the bugs out and if opened to create airflow across a house, really do help you keep cool, especially if you have a whole house attic fan like we do.
2) running cold water on your the pulse points of your wrists will really make you feel much cooler. A similar trick is to soak your feet in  a tub cool water for about 20-30 minutes. If you're outside this works with lounge chairs and your feet in the kiddie pool.
3) unplug as many small appliances and chargers in the house as possible when not in use. They not only raise your electric bill, but those tiny little clock timers also generate heat, which may not be much but put all those appliances together and that is extra heat you don't need in your home.
4) Run your big appliances like the dishwasher and laundry machines after the sun has gone down and things cool off a bit.
5) take a lukewarm shower just before bed. It will help you sleep easier.  Do not take a freezing cold shower. IT may feel better initially but afterward your body will work to raise its temperature and will make you more uncomfortable in the long run.
6) speaking of sleep, ditch the comforter and just use a light breathable cotton sheet. If you have a hammock or a floating type bed where air can circulate under you (as opposed to a heavy latex matreess) you will feel cooler. Also switch to all cotton breathable pillows instead of the typical foam ones until the heat is a bit more manageable. You can also put your pillowcases in ziploc bags in the freezer during the day and then put them on your bed just before its time to go to sleep. 
7)Eat lots of cooling foods like fruits and vegetables, they will also keep you hydrated.  There is a reason why watermelon and gazpacho soup taste extra amazing on a hot day. Stay away from heavy meat dishes. It may seem to hot to eat, but spicy food is also your friend, it will help you sweat.  Sweat is the body's natural air conditioning.
8) Stay Hydrated. I cannot stress this enough. Not a huge fan of plain water? Make a pitcher of cold water in the fridge and add some herbs and fruit to it. Let it marinate for about a day... do not add sugar.  We currently are enjoying pineapple mint water. Strawberry basil is another favorite.

These tips won't make your house feel like the north pole by any means, but at least they make what can be a very uncomfortable time of year a bit more bearable and productive. We're off to the eastern shore of Maryland to catch up with my family for a few days. I'll be posting about some great yoga classes I'm taking there once I get back. Hope you're enjoying the summer!

Getting Patriotic...... With Produce

Happy American Independence day weekend dear readers! For those of you who haven't met me in person in the muggle world, I have a secret..... When I'm not doing Reiki or helping clients with stress relief or ways to improve their diet, I have a full time job to help pay the bills. I actually am a kitchen designer at Lowe's. It's a rewarding job (people sending me pictures of their completed kitchen and telling me how much they love it, not to mention they now have a space that they enjoy cooking more is great
), but it has one downside, I work most weekends and major holidays.

Our entire store is ready for the fourth, all decked out in red, white and blue. To make working on a day that most of us would prefer to be grilling with friends and families a little less painful, the company tends to have a BBQ for all the staff. They grill off the meats and main dishes and the employees all have a potluck with side dishes and desserts. Our challenge this year was to bring red, white and blue food. Most folks will use food coloring or additives to accomplish this. I was determined to make my contribution a healthier one.

There are so many great red white and blue produce items in season right now, making it so easy to celebrate the fourth in a healthier way. So, I headed around the corner to Strites Orchard to see what I could come up with.   If you live in the Harrisburg,PA area, I highly recommend this family run farm.

I decided to save the raspberries, blueberries and beets to enjoy at home. For the gang at work I decided on a red, white & blue potato (as in the types of potatoes, I am using sweet potatoes for the red to change things up a bit) salad. I thought I could enjoy this with my chicken way more than blue raspberry kool aid or the bright blue dyed cupcakes.

Want some other great ideas to celebrate the 4th? Here are a couple of gems I found while surfing Pinterest:
I was very impressed by these Americana bento boxes:

http://www.flickr.com/photos/karetchko/3823328294/

Here's a fun frozen treat, Berry Bliss Rocket Pops... no food dyes here:

http://www.familyfreshcooking.com/2012/06/18/berry-bliss-rocket-pops-recipe/

Here's a flag made of fruit skewers. Serve with your fvorite fruite dip

http://blog.superhealthykids.com/2011/06/centerpiece-snacking-more-flag-food-fun/

i thought this salad flag of watermelon & feta was super cute too, bet it would be awesome with a balsamic reduction drizzle.

http://wenderly.com/2010/07/02/patriotic-watermelon-feta-flag/

I hope however you celebrate our National Day of Independence, that it is a day filled with great friends, family, lot of laughter and delicious and  healthy food!