According to a study in the Journal of Clinical Biochemistry and Nutrition, “A high frequency of green tea consumption is associated with lower levels of body mass index and serum LDL-cholesterol and triglycerides levels [2–4], and fasting glucose”.  They found in the study that the caffeine and catechins in green tea have health benefits and that “the frequency of green tea consumption was inversely associated with the risk of type 2 diabetes”.

Obesity and insulin resistance are both large contributors to type 2 diabetes…this is where Matcha green tea can play an important preventative role.  The catechins in green tea have proven in many studies to “improve exercise performance, increase fat oxidation and prevent obesity”.  Matcha’s ability to aid in weight management and exercise, minimize fat storage, and improve insulin sensitivity make this superfood tea the perfect natural choice to help prevent diabetes.

Also remember that Matcha green tea is 10 times more potent compared to traditional green tea so Matcha will be that much more effective with helping to prevent and treat those with diabetes.  Matcha is one of the highest “foods” in antioxidants which is a major reason why this amazing superfood is linked to treating Type 2 Diabetes.

References:

http://www.ajcn.org/content/87/3/778.full

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2613497/

                          

Related posts:

1. Get the Most Out of Your Workouts with Matcha Tea
2. Eat Your Greens and Lower Your Chances of Type 2 Diabetes
3. Improve Your Skin Health with Green Tea

This recipe has been contributed to by my sister and mom so I think that between the 3 of us it is a good mixture   It is also great to use as a sauce over enchiladas, rice or quinoa, grilled with fish, baked with veggies or even layered on a tostada or taco.  Like I said, all you have to do is place the ingredients into a blender and blend until creamy so it is very simple and is actually just as hot as cooked soup because you add hot water to the blender.

TORTILLA SOUP:

Ingredients:

• 3-4 fresh tomatoes, Roma is probably my preference
• 1 cup hot water & 1 cup coconut milk with 1 tsp of powdered veggie seasoning or 2 cups organic vegetable broth
• 1/3 cup sliced or cubed cheese – my favorite is to use a hard goat gouda cheese (available at Trader Joe’s and Whole Foods)
• Few pinches of Cayenne or a slice of a fresh Jalapeno pepper (wait until the end to add in case the soup is already spicy enough)
• 1/4 -1/2 tsp Celtic Sea Salt
• 2-3 Tbsp fresh chopped cilantro
• 2 sprigs green onion or 1/4 brown onion, chopped
• 1/2 of a raw red bell pepper, chopped
• 1-2 cloves fresh garlic
• 2-3 Tbsp nutritional yeast, makes it extra cheesy in flavor
• 2 Tbsp of taco seasoning blend or the equivalent would be: 1/2 tsp cumin, 1 1/2 tsp chili powder, 1 tsp raw honey or yacon, 1 tsp onion powder, 1 tsp garlic powder and 2 pinches of red chili flakes
• 1/3 cup raw corn (save 1/2 to top over the pureed soup)
• 1/4 avocado, chopped (set aside to top the pureed soup)
• 3/4 cups of organic tortilla chips or you can toast 2 sprouted corn tortillas for a couple extra minutes until crispy.  Other option is to fry the tortillas in coconut oil on a pan over medium-high heat which is of course yummy but a bit heavier.

Directions:

1. In a blender add all of the ingredients minus the chips or toasted tortillas, avocado and half of the sliced corn.
2. If you are using a vegetable broth or coconut milk I would recommend heating it first to make the soup nice and hot.
3. Blend on high until pureed – about a minute or so depending on blender.
4. Add the chips or crumbled tortilla at the end and grind just enough to mix them in the soup but keep the pieces slightly chunky for extra texture to the soup.
5. Pour the soup in a bowl and top with chopped avocado or guacamole, corn, chopped green onions, grated goat cheese and or fresh salsa.
6. Enjoy!!  Makes about 4 1/2 cups

                          

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1. Light and Delicious Pad Thai with Kelp Noodles
2. Spicy Mexi-Cali Soup
3. Creamy Garlic Asparagus Soup

My clients always want to know exactly what brands of food items I buy and what I consider to be the staples to have in my pantry, refrigerator, baby supplies and even cosmetics.  I compiled a list of my favorite foods and ingredients that help keep my family happy and healthy.

It may look like a lot of food but I don’t worry, I don’t buy all of this at one time.  These are simply the foods and products that we would buy throughout the month or keep in stock.  It is amazing though how much produce, nuts, seeds and grains one can go through when most of it gets ground up into raw pates and dehydrated burgers, cookies, and crackers.  They are staples for our whole family and as long as I have two to three large batches of one of my raw pates in the fridge, there is always something to eat and dip into.  My son loves the raw pates and dehydrated cookies!  I am sure I am missing a few of our staple items, but this should give a good idea.

Baby Snacks and Products Only:

• BPA free bottle by Born Free – Whole Foods (Target has a variety of BPA-free bottles & sippy cups)
• Annie’s organic crackers – Whole Foods
• 4 young Thai Coconuts – health store
• 3 Quarts Meyenberg Goat Milk from Trader Joes
• Plain Red Wood Hills Goat Yogurt – Whole Foods or Health store
• Pacific Hemp Milk from health store– best taste
• Dried fruits and veggies such as the Funky Monkey brand for kids
• Nana’s Gluten free berry vailla bars
• Baby Familia Cereal – Health store
• Puffins cereal – gluten free
• Organic apple/peach sauce – Whole Foods brand
• Dried Bananas (banana is only ingredient) from Trader Joes – he loves these!
• Amazing Grass Kidz Superfoods
• Vita Coco peach mango water – any health store
• Ezekiel Cinnamon Raisin bread – Trader Joes
• Happy Baby Organic Puffs – Whole Foods & Target
• Burt’s Bees products: body/hair wash, diaper ointment and diaper cream
• UV Naturals sunscreen
• fresh brewed mint tea w/ stevia
• coconut milk
• Organic Sweet Potato Fries – Alexia
• Amazing Grass or Greens Plus w/ Chia raw bars – TJ’s and Whole Foods

Family Stuff: Produce from Farmers Market and everything else can be found at Whole Foods, Santa Monica CoOp and Trader Joes.  Try to find a local health food store – they tend to have more local produce and good deals, especially on organic private labeled foods.

• Raw cold-pressed coconut oil (Ultimate is a favorite)
• Fresh organic Veggies: carrots, tomatoes, red bell pepper, celery, green onion, mushrooms, red onion, broccoli, leeks, mixed lettuce, raw corn on the cob, 2 pounds lemons, 2 avocados, spinach, kale
• Fresh Organic fruit: Fuji apples, bananas, mango, grapes
• Frozen fruit for Smoothies: TJ’s organic strawberries and blueberries
• Fresh organic Herbs: bunch of dill, cilantro, basil, garlic and parsley
• Organic dried herbs and natural condiments: Herbs de Provence, Celtic Sea Salt (fine ground), Coconut Aminos by Coconut Secret, Nama Shoyu, garlic and onion granules, cinnamon, Veganaise Mayo (made with Grapeseed Oil), Balsamic Vinegar, dried kelp/dulse, Dijon Mustard (love TJ’s Brand), Cold Pressed Olive Oil (TJ’s), Nutiva Cold Pressed Coconut Oil, Nutritional Yeast (buy the flakes in bulk at Whole Foods)
• Brad’s Raw Chips – raw sprouted flax chips in various flavors – buy on line
• Sweeteners: Raw Yacon Syrup, , raw honey, Ultimate Superfoods raw agave, Coconut Secret’s Coconut Nectar, pure Stevia extract (no additives like Truvia) Sweet Leaf Vanilla Stevia extract or Whole Foods 365 brand Vanilla Stevia (only 8.99)
•  Dairy Free Milk: Unsweetened Coconut Milk, organic Pacific Almond milk and unsweetened Pacific or Living Harvest Hemp Milk
• Organic Raw Tempeh – Tj’s now carries it for $1.69 per pack versus almost $4.00 at most stores!
• Plain Goat Yogurt
• Wildwood sprouted Tofu
• Organic White Miso paste
• Ezekiel Sprouted Tortillas & bread
• Organic nuts in bulk: almonds, sunflower seeds, pumpkin seeds, sesame seeds, walnuts and cashews
• Tempt Hemp milk ice cream bars, chocolate flavor is amazing
• Any raw snacks from the raw section of health food stores like raw crackers, bars, cookies and other snacks (only when I don’t have time to make them at home myself which is not often
• Ultimate Superfoods or Green Foods brand of raw organic Chia Seeds
• Organic grains in bulk: buckwheat, oat groats, red quinoa, steel cut oats and rolled oats
• Legumes in bulk: adzuki and lentils
• Seafood: Fresh wild like salmon, cod and tilapia
• Synergy Kombucha: Grape and Ginger Berry flavors – Santa Monica CoOp has the best price
• Mate Factor organic mate – favorite is their Mocha Mint (carob and peppermint flavor mate)
• High Country Chai Spice Kombucha (Whole Foods)
• Ultimate’s Raw Cacao powder and raw shredded coconut to make raw truffles
• Organic Carrot Juice from TJ’s
• Few boxes of Vita Coco Coconut water – back up for if I run out of fresh coconuts
• Dark Chocolate: Either the peanut butter dolphin chocolates (dairy-free and sweetened with brown rice syrup) or Green & Black extra dark chocolate
• Matcha tea – buy online from Got Matcha
• Trader Joes chunky organic Peanut butter and almond butter
• Goat Dutch Gouda cheese from TJ’s – hard wedge that grates like cheddar cheese and very mild and Redwood Hill raw goat cheese varieties
• Raw goat cheese
• Bulk organic dates and raisins
• Avocados
• Organic cage free eggs from TJ’s
• Green and raw kalamata olives
• On occasion we get some of the Applegate smoked organic turkey slices which go great with the Venus 8 grain crackers (Whole Foods)

Non-Food Items:

• Lamas shampoo and conditioner
• Trader Joes dish soap
• 7th Generation laundry soap – Target best price
• Method Dryer Sheets
• Jason chamomile body wash or Fiji Coconut soap
• Trader Joe’s shave cream
• Simply Divine Melon Face Oil
• Inesscents Black Soap, Eucalyptus – best face wash
• Aubrey hair care for men
• Coconut body lotion by Alaffia or Simply Divine
• Back Out  – amazing natural stain remover for clothes and anything else

Supplements and Herbs:

• Green Foods Green Magma Plus and Amazing Grass Superfoods or their Amazing Meal (with hemp protein) combines to make my morning green drink – Both found at Whole Foods
• Matcha Green Tea Powder – from www.gotmatcha.com
• Catie’s Calcium or Mega Foods calcium – food based calcium that is amazing or pure Hydrilla Algae (highest food source of calcium)
• Digest Gold – The best enzymes by Enzymedica
• Bio K on occasion – digestion and great for colds
• Himalaya’s Stress Care – husband has a demanding job and it balances the whole central nervous system amazingly! – PCGreens in Malibu or www.ayurvedicherbs.com
• Alternate between flaxseed, hemp and fish oil – but don’t always take regularly

                          

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2. Top 7 Actions to Jump-start a Healthy 2012
3. Menu of a Healthy 2 Year Old

Now I am not talking about sugary milk chocolate that has been so heated and processed that it does more harm than help to the body – that does not count as nutritious chocolate!  I strongly advocate eating raw cacao powder, nibs and cacao butter because the nutritious 300 components found in raw cacao are mostly “destroyed or neutralized when the beans are processed into chocolate”.  If you eat chocolate in its raw natural state, there is absolutely nothing to feel guilty about.  I personally add raw cacao powder to my morning green drinks, afternoon matcha shakes, smoothies, raw dehydrated cookies and even coconut milk or water.  YUM!

It is fortunate for those who LOVE chocolate, like myself, that cacao has many health-benefiting properties.  You might have heard that cacao is rich in antioxidants, which is very true – it is about 15% flavanoids, which helps to prevent against cancer and heart disease. Additionally, the natural phenols in cacao have been found to prevent LDL (bad) cholesterol from plaque buildup in the arteries, thereby, reducing the risk of cardiovascular disease.  Plus it is one of nature’s natural aphrodisiacs that make you feel good.

Cocoa contains less caffeine than most people think. In comparison to a cup of coffee which has 100 mg of caffeine, a cup of cocoa has only 10 mg of caffeine.  Cacao is comprised of two saturated fatty acids (palmitic and stearic acids) and a mono-unsaturated acid (oleic acid). Cocoa contains protein and vitamins such as: A, B1, B2, B3, C, E and pantothenic acid. Also, essential minerals: magnesium, calcium, iron, zinc, copper, potassium and manganese.

According to the World Cocoa Foundation “Cocoa beans were an important part of ancient South American cultures. The Mayans created a ritual beverage made from the ground cocoa beans mixed with water, black pepper, vanilla and spices. The beverage was shared during betrothal and marriage ceremonies, providing one of the first links we know of between chocolate and romance.”  I think those rituals should be re-established!

Sources:

European Heart Journal

http://www.earthcircleorganics.com/info/Cacao%20General%20Information.php

                          

Related posts:

1. Raw Chocolate Truffles – Cacao the new Superfood!
2. Guilt-Free Raw Chocolate Pudding, YUM!
3. Raw Chocolate Coconut Ice Cream Popsicles

 Food seems to have an extra special appeal to us when it is late at night.  Usually the heavier and greasier the better.  Whether we are participating in late-night indulgences to release stress, stay awake, socialize, or enhance our mood, this practice is dangerous in more ways than one.  Eating late not only causes havoc on the digestive tract, but it also adds extra pounds, internal stress and emotional instability.

Many have faced that dilemma at one time or another that regardless of what we eat, we seem to keep retaining the extra weight, especially around the mid-section.  What and how much you eat, and how active you are from week to week are three primary factors in losing the pounds… but the fourth crucial factor is what time you eat. 

 Our biggest mistake is that most of us don’t eat in the morning – No, a latté is not breakfast.  If you begin each morning with a substantial meal, your metabolism is jumpstarted and will continue to burn fuel throughout the day–the consequence being that by evening time, your body has consumed most of its needed nutrients and requires very little food in the evening.  As important is making time to eat simple small meals throughout the day (every 2-4) hours, so that by 7pm, only a small meal is needed to appease your appetite. I don’t care how busy you are, that is no excuse to not eating. 7pm is a good cut-off, but if you do have to eat later into the evening, which is common, I will give you advice below on what foods will be most efficient for your body to digest. 

 When we go to bed with a full stomach, the body is not given the opportunity to burn and use up the fuel.  Instead, it remains in the digestive tract storing a majority of the calories and fat for later use.  Then, when you begin the continuous cycle of eating the next day, you are building upon stored waste.  The outcome is weight gain.  To lose weight it does NOT mean you have to starve yourself or deprive your cravings for that piece of chocolate.  More importantly, focus on when and how often you eat those foods.  That also does not mean that you can eat just anything, stop at 7p, and expect your body to cleanse of all that intake.  You simply want to eat more natural and simply digested foods.  Still, many clients have shown me their food diary full of healthy foods and are stumped as to why they can’t lose those extra 10 pounds.  Often times the answer is simple, they begin their first meal after 11am, eat very little until dinner time, and eat their last bite close to midnight, eating excessive amounts.  That is counterproductive! 

Let me give you a visual.  Let’s say you eat a turkey sandwich with cheese, chips and salsa and a few bites of ice cream at 9pm.  Unless you plan on dancing for the next 4 hours, here is what will happen.  Your body is trying to enter a restful and peaceful state of sleep.  Here enters over 600 calories of cooked and processed food and the body goes into a state of confusion.  “What am I supposed to do with this?”  Digestion takes more energy than almost any other process in our body.  While you are trying to enter a sleep state, the digestive system is working overtime, probably pretty upset, and is fighting the body for energy and attention.  Therefore, the food is slowly digested and not very well at that.  No matter how long you sleep, your body wont be able to achieve true deep sleep and when you awake you feel groggy and irritated without knowing why.  

The storage of extra fat cells create an acidic condition in the body.  Acid is a foreground for illness, emotional distress and weight gain.  So upon awaking you have a build up of calories, fat, and acid, along with a depletion of energy and restful sleep.  I don’t care what type of life you lead and how busy you are, if you want to live at an optimal weight, then you will want to figure out how to eat moderately throughout the day and ideally finish your last meal by 7pm.

If you can eat dinner by 7 pm, which is often difficult with most people’s lifestyle, that gives your body enough time to digest before retiring for the night.  However, if you must eat any later, keep the meal very simple with smaller portions.  Hold off on any starches and carbs (grains, bread, cereal, pasta).  They should be consumed earlier in the day so that you can burn them off.  The evening time is ideal for lean protein (fish, white meat, egg whites, raw nuts and seeds, legumes) and vegetables or simple raw foods.  If you really need a late night snack, stick to one type of food.  You could have either a piece of fresh fruit, a handful of raw almonds/walnuts, baby carrots, 1-2 cups of air popped popcorn, or 8 oz of fruit juice sweetened yogurt. 

The rule of thumb is past 7pm, keep it simple, keep it natural and keep the portions small.

Another important tip is to practice proper food combining:

·  Don’t mix grains/starch with animal protein

·  Don’t mix dairy with grains/starch

·  Eat fruit by itself

 Practice those three rules, and you should be able to retain a balance even if you have to eat later into the evening from time to time.  You will have to make continuous adjustments through exercise each day to burn off the evening intake even if you are eating simple and natural into the evening.  Good luck, and remember that diet and lifestyle are bound together as one, and not separate practices.

                          

Related posts:

1. Day 6: Weight Loss from the Inside Out
2. Weight Loss starts with an Alkaline Morning
3. Weight Loss: Quantity vs. Quality

Keep in mind that you can substitute the hazelnut flour for another nut flour or even use all coconut flour.  These are really light and easy to digest so be careful not to eat them all at once   If you don’t have access to coconut sugar you could substitute with xylitol or 1/4 cup less of palm sugar or other sweetener.  Enjoy!

Flourless Chocolate Coconut Cupcakes

Ingredients:

• 3/4 cup coconut oil
• 1 1/2 cups Coconut sugar
• 1/3 cup honey, maple syrup or yacon syrup
• 2 eggs
• 1 Tbsp vanilla extract
• 1 cup coconut milk
• 1/2 cup plain yogurt (I used coconut but goat or other is fine)
• 3/4 cup Coconut Flour
• 3/4 cup Hazelnut Flour
• 1/2 cup Tapioca Flour
• 1 cup cacao powder 1 3/4 tsp baking powder
• 1/4 tsp Celtic sea Salt
• 1 Tbsp crunchy peanut butter, optional but a yummy addition

Directions:

1. Preheat the oven to 350 degrees
2. Soften the coconut oil and cream in a large mixing bowl with the eggs and sweetener using an electric mixer or even by hand with a wire whisk  works fine.
3. Pour in the milk, yogurt and vanilla and cream or whisk until well mixed.
4. In a separate bowl stir together the flours, cacao powder and salt.
5. Pour the dry batter into the wet ingredients and mix well.  If you are adding the peanut butter stir it in at this time.
6. Pour the batter into cupcake holders either greased with coconut oil or filled with paper cupcake liners.  I like to use a large ice cream scooper to scoop the batter and place into the cupcake pan, giving you even and smooth cupcakes.
7. Bake for about 25 minutes or until a toothpick inserted into the center of the cupcake come out clean.
8. The cupcakes will come out of the cupcake pan very easily – let cool on a wire wrack and they are ready to eat within 5 minutes.

*Makes about 15 cupcakes

                          

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First let’s talk about keeping them nutritionally balanced… If you have a picky eater that will only eat pasta, bread, cheese and fruit, you definitely need to be enriching their diet with nutrient-dense foods.  I know it is difficult because as soon as babies begin walking they become too busy to stop and eat and are more independent with their food choices.  Don’t get too frustrated – most children go through this at some point!  The key is to offer healthy and nutritious foods for snack and meal time and not let them fill up on “empty nutrient” calories like chips, crackers, cookies and juice.  As long as you are offering healthy foods your children will eventually try them if they are hungry enough.

In the mean time, while you are teaching your kids healthy eating habits I have one simple recommendation that can assuage your concerns: Smoothies.  I am not just talking about a fruit smoothie – this is a meal smoothie that is packed with antioxidants, vitamins, minerals, protein, good omegas, fiber, etc.  This smoothie will give you assurance during those times when your little one refuses to eat or will only eat one or two foods in a day.  My son loves his daily smoothie and helps me make it in the blender.  Any time you let your kids help make their food, they are much more excited to try it   Keep in mind that if your kids won’t drink a smoothie you can also do a simplified version where you combine in a sippy cup or bottle the coconut water, goat milk/kefir, oil and the Kidz Superfood.

This recipe can vary according to your child’s likes and what you have available.  I will give you the base of the smoothie and you can find what works for you…

Superfood Smoothie

• 2-3 ounces Young Thai coconut water
• 3-4 ounces Hemp or goat milk
• 2-4 Tbsp goat yogurt (easier to digest than cow’s milk)
• 2 Tbsp Young coconut pudding – optional  but adds an incredible amount of nutrients
• ½ tsp chia seeds
• Fruit of choice (banana, peach, pineapple, berries, etc)
• ½-1 Scoop of Amazing Grass Kidz Superfoods – berry or chocolate flavor
• Splash of fish, flax or hempseed oil

I know this looks like a lot but it is amazing and not just for kids – adults too!  It is the perfect meal for anyone.  The coconut wateryou can get fresh from the young coconuts or buy already packaged from the health store such as the Zicco, One or Vita Coco brands; The hemp or goat milk adds protein, minerals and fats that are easily digested – this could easily be substituted with other milk of choice; The yogurt adds the probiotics and is also a good source of protein and minerals such as calcium; The coconut pudding adds healthy fats, protein and minerals and is great for digestion; Chia seeds are a powerhouse of nutrients and good energy; the Kidz Superfoodsis tasty and made of over 23 dried organic fruits and vegetables along with dried barley grass and spirulina – plus it is raw; I often add berry flavored fish oil by Nordic Naturals, maybe 3x/week.

This smoothie could easily be split in half as the morning and afternoon snack or is great for breakfast!  My son loves the first half of the smoothie in his morning bottle and the 2^ndhalf in his sippy cup after his afternoon nap.  On days when he refuses to eat much and/or not enough variety, this power smoothie makes me not worry as much and keeps his immune system strong.  When kids don’t get a balanced diet their immune system can weaken and become much more susceptible to colds and viruses!  Which is why there are a fewsupplements that can also be incorporated to ensure that their immemune system is strong including…

1. Whole Food Raw Multiple: I generally consider the Kidz Superfood powder as a wholefood multi.  However, sometimes you might feel your kids need a broader spectrum wholefood multi that includes B12, D3, etc.  I have spent a lot of time researching products and companies and really like the Garden of Life Raw Code Kid’s Multi which is food-based, easily absorbed and has a good source of vitamin  D3. 
2. Vitamin D3: Scientists have recently been finding that the daily requirements for vitamin D are to low and need to be increased.  D is not only important for bone health but is a key player in keeping the immune system strong  Most people think that as long as they drink milk and/or eat foods that are D enriched they are fine, which is not the case.  The vitamin D used to enrich foods is synthetic, not easily absorbed and can be toxic.  20 minutes daily in the sun is of course the best source however in areas where it is really cold for many months and you don’t see the sun, supplementing with a good source of D3 is a good idea.  My husband and I talk Garden of Life’s Raw D3 which is fine for older kids but for younger kids needing that extra boost can either get it from a multi that has the D3 or purchase a pure D3 supplement from companies such as Nordic Naturals, Carlson’s or Jarrow.
3. Briar Rose: As a preventative, I give my my son 50 drops in water of Briar Rose about 3x/week or any time he has been around a lot of kids who have runny noses, etc.  I get it from Boiron and it has really made a huge difference as a preventative.  When he has had a cold in the past I give him 50 drops 2x/day.

                          

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BASIC DEHYDRATED COOKIES

Ingredients:

• 1 cup buckwheat, soaked 4-6 hours in water and rinsed
• 1 cup raw almonds, walnuts or pecans, soaked 6-8 hours in waterand rinsed
• 10-12 large dates or 15 small dates (pitted)
• 1 cup raisins, soaked in warm water for 10 minutes (and well drained)
• 1 tsp cinnamon
• 1/2 cup chia seeds, optional
• 2 dashes of Celtic Sea Salt

Directions:

1. Place all of the ingredients in a food processor on high until well processed.
2. Form the dough into 2 inch, flat circles onto dehydrator trays.
3. Dehydrate for about  16-18  hours at 110 degrees.

Yield:  3-4 Dozen

*The dryer the dough, the less dehydrating time needed.

                          

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It is an age old understanding among mothers that the future health of their children is dependent upon what we as parents provide them from the time they are born.  Unfortunately, this basic principle is often forgotten in the busy and increasingly artificial lifestyles that are commonplace in most circles. 

 There are some that say, ‘that which is free has no value’, but that statement runs empty when we talk of the love we have for our children.  Love is free, and is by far the most valuable gift we as parents provide our kids from the first breath. Love for our children is encased in the care we give them, and there is no more important aspect of that care than what we feed them. I believe that if you want to provide the best care for your child, then… you would want to raise them on a more natural diet that is by design a more organic approach. 

The first choice a mother has to make is regarding milk—breast or formula.  Breast milk is the most perfect food for a baby followed by goat milk and coconut water.  The next phase in a baby’s life is introducing solids, which can be a bit confusing and controversial. What is most interesting here is that your baby actually already has the answers for you.  Babies are after all born with an innate ability to know what their bodies need and don’t need.  If they do eat something they perceive as foreign and unnatural, they will spit it up and most likely refuse it the next time.

Many children who contract diseases are malnourished on some level.  Malnourished need not be always defined as starved.  Quantity and quality are mutually exclusive.  A child that is obese can still be malnourished because they are consuming foods with no nutritional value.  Therefore, their bodies are lacking in vital nutrients.  Poor nutrition lowers children’s resistance to all kinds of diseases.  It is at this young stage that malnutrition has the most severe effects; especially related to protein, iron, iodine and vitamin A deficiency.

What we can do as parents is to be smart and informed with our food selections.  Ideally you would stick to as natural as possible – the less processed the better.  Jarred/boxed baby food is convenient, but I challenge myself to make homemade baby food the majority of the time.  Feeding your baby a variety of organic, fresh and seasonal foods is the best option and your baby will appreciate it.  Any time I try to feed my son jarred foods or boxed cereals that I define as alternative, he doesn’t seem to like the food as much compared to the fresh and natural course.

I’m not advising you to spend hours in the kitchen preparing meals for your baby on a daily bases.  I usually make enough of each item to last 2-3 days.  Another great tip I learned from another mom is to make large batches of each fruit or vegetable at a time; keep out enough for a few days and then label and freeze the rest.  Next time you want to serve your baby that particular food, simply take out a portion, let it defrost in the fridge, and you are ready to serve.

Below are helpful tips I have put together for babies 6 months and older…

Coconut Pudding: What do pediatricians generally recommend as the first food? Baby cereal made from rice or oats. Not only is this a cooked food, it is also very processed and has very little nutritional value. This food alone is generally the cause of constipation. Nature has provided another food that is the ideal first food and is the answer to constipation. The meat from young coconuts is raw, loaded with enzymes to aid in digestion, packed with protein, vitamins, minerals and essential fatty acids. Their little stomachs can easily absorb the nutrients and break it down. The coconut water is just as nutrient-rich and provides electrolytes and enzymes.  Coconut Pudding Recipe:

1. Purchase Young Thai coconuts from a local health store.  Ask them to cut the top off for you and reseal with the plastic.  You can cut them yourself but they are very difficult.
2. With a metal spoon, scoop out the inside of about 2-3 young coconuts and place the meat in a blender.
3. Add 2-3 Tsp agave, honey or maple syrup; a splash of vanilla extract; a dash of cinnamon and about 1/3 cup of liquid – use either water, dairy free milk or the coconut water from inside the coconut.
4. Blend on high until smooth and Creamy. *Use within 2-3 days

This tastes amazing combined with pureed fruit and/or goat yogurt!

CEREALS:There are two different ways to make whole grain cereal.  If your baby does not have any teeth and needs to have a pureed cereal, here is what you do: Select from a variety of nutritious grains such as millet, amaranth, quinoa, barley, oat or rice.  In a high power blender grind the grain as fine as possible.  In a sauce pan, add about ¼ cup of the grain to just over ½ cup water (about a 1:2 ratio).  Bring to a boil, reduce heat and simmer until done.  *Make sure to stir constantly or else the grain will clump.  In a bowl mix the cereal with breast milk or water if needed for thinning.  Also try mixing in pureed raw fruits, mashed bananas, pureed young coconut meat, and/or a drop of raw cold-pressed coconut oil or flaxseed oil.  Try different combinations of choice, depending on what they like, such as applesauce, pureed apricots, pears or mango. 

*A great addition to their cereal or even pureed fruit is to add ground up chia seeds - try grinding them into a powder with your coffee grinder or blender.  You can also make chia milk.  This seed is high in iron and calcium and extremely nutritious for all ages!

FRUITS:

Try fruits that are in season.  Most fruits are best when raw, unless they are really fibrous such as apples.  It is difficult to puree apples completely unless precooked.  Make sure and first peal any fruits that you use.  Good ones to start with are peaches, apples in the form of applesauce, pears, bananas, avocado, apricots and mangos.

•  Simply peal the fruit, cut it into pieces, and place in your food processor or you can use a baby mill grinder.

•  Puree until smooth – add water if necessary.

VEGETABLES:Veggies are always best when in season.  Babies have a hard time digesting raw veggies, so it is always best to cook them first.  Some great veggies to start your baby off with include, sweet potatoes, squash, yams, green beans, peas, zucchini and carrots.  I like to mix one of the orange or yellow veggies (squash, sweet potatoes, yams or carrots) with a green veggie.  It makes it a bit more palatable.  However, some babies like peas or green beans by themselves, try and see what happens. 

PROTEIN:Generally between 9-12 months, babies are ready for a small amount of protein-rich foods.  Depending on your baby, you could introduce animal protein such as chicken, fish, goat cheese, legumes, and eggs.  Legumes such as lentils, white beans, adzuki and black beans should only be given if they are first soaked in water for 8-15 hours before cooking.  The soaking process allows pre-digestion to begin, breaks down the enzyme inhibitors in the bean, and increases the absorbability of the protein and nutrients.  Thus preventing gas, bloating or any difficulty with digestion.   

COMBINATION MEALS:Once a baby is used to the individual grains, veggies and proteins, it is really fun to begin making pureed soups and stews.  My son loves when I cook together sprouted quinoa, soaked red lentils, chopped carrots, and acorn squash.  I simply placed all ingredients in a pot with some water, bring to a boil, cool, and then puree.  I like to add a little coconut oil, Celtic Sea salt and nutritional yeast.  I make enough for at least 10 meals, freezing enough for 3 meals per container.  Another fun recipe is cauliflower mashed potatoes.  I steam the cauliflower and butternut squash until really soft and then puree with olive oil, Celtic sea salt, nutritional yeast and coconut water. YUM!  Be creative. 

LIQUIDS: After 6 months it is recommended to start offering your baby fluids besides breast milk or formula.  Rather than give my son juice, which is full of sugar, I like to offer him plain water, a little bit of diluted goat milk, or a few ounces of Young Coconut water (not to be confused with coconut milk).  The coconut water is great on their tummies and aids in digestion.  It is refreshing for them while not too filling.  I buy a couple of the Young Coconuts from the health food store weekly, chop it open, drain out the water, and use over 2-3 days.  You can also freeze the coconut water and use at a later time. 

FATS:Breast milk and formula have all the fat needed for an infant.  However, as your baby starts nursing less and eating more solids, gradually they will need some fat to be added to their solid regime.  One of the best fats is avocado – great pureed with banana, applesauce, sweet potatoes, or by itself.  The oils that I commonly add are coconut oil, flaxseed oil and olive oil.  Plain goat yogurt is also an easily digested fat/protein/calcium.  My son absolutely loved pureed peaches with unsweetened goat yogurt.  Sometimes I add a couple drops of agave or stevia.  It is also great as a kefir type drink.  Combine part goat yogurt with water, breast milk or coconut water and shake well. 

MORE TIPS:

• I don’t recommend adding salt to any of your baby’s food until they are at least 9 months, and even then only a minimal amount.  The only salt that should be used is Celtic Sea Salt or Himalaya Salt, which are whole foods supplying over 80 minerals.  Since a baby’s kidneys can’t handle a large amount of sodium, it is best to eliminate all processed salts.  Plus, you don’t want your baby to grow into a salt-addict!

• Try not to sweeten any foods as much as possible.  Even with plain goat yogurt, first let them taste it plain before adding anything sweet to it.  If you are going to use any sweetener, it is best to stick to fresh fruits, agave, yacon syrup, maple syrup, barley malt, rice syrup or stevia, making sure to avoid honey until after one year.

• Try rotating foods every 3-4 days to insure that your baby is getting a varied diet.

• Wait 3 to 4 days before introducing a new food.

• Don’t force feed your baby, they know what they need.

• Always buy organic whenever possible

                          

Related posts:

1. Baby Got Backed Up
2. Amazing Homemade Baby Formula
3. Matcha Latte & Superfood Shake Recipes

I thought it was time for another callout to my favorite food: Green Super-foods!  These still are and always will be a staple for me and my family.  Super-foods are one of the missing elements in the Western diet today…

If foods could wear a cape and fly around saving people, they would be the foods that are classified as Green and Red Superfoods.  You should be aware that the average American ingests at least 300 lbs. of chemicals/pollutants/pesticides per year.  Think about all of the chemicals and preservatives in our foods and the toxic gases and carcinogenic chemicals parading through the atmosphere.  That is where our “Powerful Antioxidant Superfoods”, such as wheat grass, spirulina, algae, barley grass, kelp, alfalfa, chlorophyll and berries, charge in.  They have been proven by health professionals and scientists to fight and deactivate the hundreds of pollutants and pesticides we inhale and ingest daily. 

I like this quote by Dr. Tony O’Donnell who created “Radiant Greens”, “Super-foods are a concentrated potent source of vitamins, minerals, enzymes, antioxidants, fiber and the essential amino acids, which reputedly add alkalinity to our system, balance us, increase our energy, improve stamina, sharpen mental activity, and deodorize and cleanse the cells and colon.  Super-foods are a return to the basics of the food chain.” 

These foods are heroic in the sense that they are designed exclusively for the purpose of improving and maintaining a healthy balance of body and mind.  There is nothing not to like about superfoods and whether red or green, I highly recommend them.  They are the perfect cleansing food in the morning to cleanse from the day before and satisfty your body’s nutrient cravings.  I can’t be without my greens – even my son has his morning green drink with the Amazing Grass Kidz Superfoods mixed with coconut water and hemp milk.

I personally have been taking my greens daily, for the past 15 years, instead of taking a multivitamin, along with eating very balanced.  These blends should include a variety of green grasses and sea vegetables, as mentioned above.  These are high in vitamins, minerals, aminos, proteins, omegas, and enzymes and are extremely alkaline.  Make sure they are organic and raw products, dried at a low temperature (105-120 degrees) to preserve the enzymes and nutrients.  I recommend 1 scoop daily on an empty stomach (mixed in water or juice).  The “green drink” is best taken first thing in the morning when the stomach is in the mode of cleansing and absorbing.  It is also the perfect boost of energy that your body needs when you feel that late afternoon lull – mix with Matcha green tea and you feel amazing.

Some of my favorite Greens include:

• Amazing Grass     www.amazinggrass.com

• Green Magma Plus http://www.greenfoods.com/

• Ormus Greens

• Vitamineral Greens  http://www.healthforce.com/

 Now that is Just Good Energy!

                          

Related posts:

1. Day 10: Superfoods and Daily Energy Drinks
2. Invest in your Health: The Cleanest High Energy Source for your Day
3. These 5 New Superfoods Can Boost Your Health