Clean Eating: Week 4

Just got back form the nutritionist.  Have a few goals set that should be manageable:

• must keep a DAILY food log
• 2 small sodas a week and 1 medium soda a week
• no more sweet teas:-/  only unsweet tea sweetened with stevia
• need to create meals based on the whole food plate model
• walk at least 5000 steps daily (ultimate goal is 10,000).

So, what is the whole food plate model?

Well, it's based on 3 important components: quality, quantity, and balance.  By balance, it just means that you are eating from 3 different food groups per meal.  Here are the food group categories: protein sources, healthy fats, carbs, and veggies.

Note: You may only eat 1 carb serving per meal.

High Quality Examples From Each Food Group...

Protein Sources

• lean beef
• bison
• chicken
• turkey
• fish
• low fat cheese
• low fat cottage cheese
• cage free eggs

Healthy Fats

• olive oil
• flax seed oil
• coconut oil
• grapeseed oil
• nuts
• nut butter
• olive oil based dressings
• hummus
• avocado
• olives

Carbs

• fresh or frozen fruit
• 1% or 2% milk
• greek yogurt
• whole wheat products
• brown rice
• quinoa
• barley
• oatmeal
• beans
• lentils
• sweet potatoes
• winter squash
• peas

Note: Minimize the use of potatoes, enriched flour and corn.

Veggies

• asparagus
• artichokes
• beets
• broccoli
• green beans
• brussel sprouts
• celery
• gardencress
• cabbage
• eggplant
• cucumber
• green onion
• carrots
• okra
• cauliflower
• mushrooms
• leeks
• kohlrabi
• kale
• collard greens
• mustard greens
• lettuce (variety)
• onions
• tomatoes
• pea pods
• peppers
• radishes
• sauerkraut
• turnips
• spinach
• summer squash
• zucchini
• watercress

Note: Try to eat half your daily vegetables raw.

Eating the food will not be near as hard as coming up with yummy ways to cook the food.  Hopefully, I come across some good recipes that I can share with you in the near future.

Happy clean eating everyone.

Ethan's Story: My Life With Autism

I have been given the pleasure of reviewing several books for some up and coming authors.  Being a kindergarten teacher, I chose to review Ethan's book first.

Ethan is an eight-year-old  little boy living with autism.  He wrote Ethan's Story: My Life with Autism to explain a bit about how he lives every day.  The book is written from his perspective and gives insight into some of the unique characteristics of autism.

Let's cut to the chase. 

I loved this book.  Anyone sharing your life with someone that has autism, should consider investing in a copy.  The simple text and colorful illustrations are just right for even the youngest readers to understand.  The text matches the illustrations allowing for a deeper understanding.

Being a teacher, I have worked with children that have autism.  This book would have been a wonderful resource to share in my classroom.

Here is an excerpt from my favorite page:

Sometimes I lose track of where my body is and I run into people.  I don't mean to and I really don't like fighting.

This is so true of all children (and many adults).  I know the children reading the book can make a personal connection with the story and their new friend.

My hope is that Ethan's book becomes a resource to schools across the nation.  I hope that by hearing Ethan's story children will better understand autism.  I hope children will realize that a child with autism is just like them... unique and special.

If you'd like to purchase a copy of Ethan's Story, click here.

Family Game Day

What does a family do on a hot, Texas day with dreary clouds that refuse to rain?

Play board games of course.  Turn off the t.v. Make a little natural popcorn.  Pour yourself an ice cold drink and get ready for the fun.

Our game of choice today was Labryinth.  We have had the game for awhile now, but only recently have taken the time to figure it out.

The pretense to the game is that you are a wizard or witch trying to cast a spell for the king.  To cast the spell, you must gather supplies and return back to your home in order to prepare the spell. 

Here's how to play:

• Pass out 6 cards to each player.  (3 if you want a really short game)  Each player looks at the first card in his/her stack and places the stack face down in front of him/her.
• The youngest player will begin.
• Each turn consist of 3 moves:
• Visually locate the item you are trying to gather.  (Remember the top card in your pile.  The one you already looked at.)
• Take the extra game board piece and slide it into position on the board. You can slide it into any spot that has a yellow triangle pointing at it.  This will change the maze you are navigating. *If you knocked a player off the board, his/her game piece will get placed on the piece you just put on the game board.
• Finally, you will move your wizard or witch along the maze onto any spot possible.  You may also choose to not move your wizard at all.  If you can land on the item you are seeking, place your wizard there.  Flip the card over and consider this item gathered.  Look at the next card in your stack.
• The next player takes his/her turn.
• Play continues in this manner until a player is able to gather all items to cast the spell and return home.

My boys love the magical quality of this game.  I love the strategy, planning, and thinking involved. 

This is a go to gift item for friends and family.

If you would like to check out the game in more detail, click here.

How to Get the Kiddos to Eat a Green Smoothie

Found this youtube video on how to "dress" a smoothie so even the pickiest of eaters will want to try it.  Who'd of thought to decorate with a flower?

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Cleaning Eating: Week 3

This week I have been sick.  Nothing major, but enough to kick my butt to the curb:  allergies, laryngitis, coughing, and a face that feels like an elephant has decided to take a nap on it.

When I am sick, the last thing I feel like doing is cooking, housework, laundry... well anything really.  Let's just call this week a wash.  Very little clean eating was occurring in my house and alot of soda drinking.  Soda just has a way of washing down the gunk in my throat.  It is like a miracle elixir.

As soon as I am back to my normal chipper self, I will begin my clean eating journey anew.  I am hoping Monday to be more precise.

For all of you that have been living the clean life, congrats on a job well done.

Mexican Pinto Beans

The best beans I've had in years and I made them.  Yay, me!

The nutritionist informed the hubs and I that we really should be eating beans several times a week... preferably not from a can.  Once again I had to scour dozens of recipes and recreate one that fit my family's needs.  I think I did a pretty good job.  You'll have to try them for yourself and let me know.

Don't let the photo fool you.  These beans are quite tasty.  This picture was taken several days after I made them and the beans were cold from the fridge.

Ingredients...

16 ounce package of dried pinto beans
water
1 tomato, diced
1 onion, finely diced
2-3 poblano peppers, peeled and diced
1 bunch cilantro, half for salsa- half for beans
2 cloves garlic, crushed
1 1/2 teaspoons cumin
1 t. oregano
sea salt and pepper to taste
3-5 cups of chicken broth
ham

Directions...

1.  Soak beans overnight in water.  Drain beans in the morning.
2.  Put beans, broth, cilantro, seasonings and 1/2 of the diced onion into a large stock pot.
3.  Place chilies, garlic, tomatoes, and 1/2 of onion into a food processor.  Blend.
4.  Dump above mixture into beans and stir.
5.  Dice ham into small chunks.  Add to beans.
6.  Bring beans to a simmer.  Cover partially.  Cook 1 1/2- 2 hours.

* Beans should be tender. *

I like to serve beans with corn bread, but it is definitely not on the clean eating diet.

My suggestion would be to serve with cilantro lime brown rice.

Homemade Peppermint Toothpaste

On my road to simplicity, I am always looking for one more way to buy less and make more on my own. I recently started using the No Poo Method to cleanse and clarify my hair. That got me thinking that making my own toothpaste was within reason as well.

I went in search of the perfect toothpaste recipe. The recipe needed to be two-fold: leave our teeth clean and healthy and prevent dental abnormalities. If the toothpaste would curb bath breathe, all the better.

I modified several recipes to settle on the following.

Homemade Peppermint Toothpaste

Ingredients...

3 tablespoons melted coconut oil
4 tablespoons baking soda
20-30 drops peppermint oil
2 drops grape seed extract
2 tablespoons xylitol

Directions...

Mix all ingredients.
Store in a mason jar.

*The use of a beauty spatula will help your little one apply a smaller amount of paste to his/her toothbrushes. It will also keep your toothpaste from becoming contaminated with germs.

Note:

Grape seed extract is know for its antioxidant properties. It also helps prevent tooth decay and bad breathe.

Xylitol prevents bacteria from sticking to your teeth. This helps prevent tooth decay. Chewing xylitol gum or sucking xylitol candies after meals helps stops or reduces the acid that would otherwise attack your teeth. Xylitol has been found to aid in hardening softened enamel.

Please feel free to share your recipe for toothpaste below in the comments.

Update:
Dentist suggested the use of a flouride rinse or a flouride gel you brush on your teeth.  Other than that I got the thumbs up on my toothpaste.