3 Reasons Why You Should Choose Free Range Eggs

Free Range Eggs from my 6 Chickens

I admit, I was against our family getting chickens last Spring.  My husband, however, had other plans and the chickens were coming, like it or not.  My reasons for not wanting chickens were superficial and unfounded such as they would smell, they would be too noisy, they are dirty, etc. None of which are true, by the way (thank goodness!).  However, there were two selling points that my husband was able to capitalize on with me:

1. The eggs.
2. They eat ticks (living in the woods, this is huge!)

Okay, so if I would have to do nothing but collect and eat the eggs, then I would agree to the chickens. Today, we are the proud owner of 6 gorgeous, fun, and entertaining chickens which our children find quite amusing and are now a fixture roaming free in our backyard.

Which Came First?

In our case it was the chickens as we bought them as already laying adults. Next year it may be the eggs as we are toying with the idea of getting chicks, but I'll defer to that next Spring. In the meantime, we don't have to worry about any of these eggs being fertilized so we can eat each one the chickens lay, and they lay A LOT. Each chicken averages 1 per day, so we get a half dozen eggs pretty much every day!

Free Range vs. Caged Eggs

So really, what is the big difference?  Nutritionally speaking, it is HUGE!

FEED: pastured free range chickens are allowed to roam freely and eat plants and insects. (one found my wild blueberry bush and went to town!). The nutrients from this type of diet are then transferred to the eggs. On the other hand, caged chickens are fed a processed diet full of hormones, pesticides and antibiotics and are kept in cramp, inhumane cages. Which egg would you rather eat?

YOLK: There is no comparing these yolks! The free range pastured eggs are the ones on the right and left, the caged egg is in the middle. Notice the deep yellow/orange color as compared to the washed-out yolk of the caged chicken egg. Also, the whites in the free range eggs are not runny and stand pretty much upright, whereas the caged egg ran throughout the pan. Free range eggs do NOT promote inflammation but DO nourish the body.
 

Free range eggs on right and left, caged egg in middle

Yum! Free range soft boiled egg

Nutrient Profile: This data is provided by www.healthambition.com. As compared to caged eggs, the free range eggs had:

• Twice as much omega-3 fatty acids.
• Seven times more pro-vitamin A beta-carotene.
• A quarter less saturated fat.
• A third less cholesterol.
• Up to 6 times more essential Vitamin D.
• Significantly more B Vitamins.
• Lutein and zeaxanthin is abundant in free range eggs, very little in caged.

Not everyone is up to having chickens as it is work and a commitment, but you can eat free range eggs simply by purchasing some at your local farmer's market. Prior to us having chickens we bought them at someone's house in our town. More and more folks are opting to own chickens as featured in this month's edition of  The Andovers Magazine.

Chances are there is someone you know who has access to these delicious gems and are willing to share.

Have you ever tried a pastured, local, cage free egg? Do you notice any difference?

Be well,

Janelle

Interested in learning more?  Please visit my website.

5 Delicious Water Infusions to Keep You Hydrated

There's nothing quite like the refreshing feel of water to nourish your body. Whether you are drinking it, swimming in it, or bathing in it, water does wonders for the soul.  I also find myself "prescribing" water a lot to my family for anything that ails them.  If someone has a stomachache, the answer is, "DRINK MORE WATER!". If someone has a headache, "HERE, HAVE A GLASS OF WATER!".  If someone is feeling stuffed from too much food, "WATER, STAT!".

Water, in my opinion, tastes great on its own, but when you are drinking water all the time, like anything else in life it can become boring.  Here are 5 great water infusions to mix up your glass and keep you singing water's praises for the rest of the summer.


#1  Cucumber Lemon Mint - One of my favorites, provides management of water weight, reduces bloating, and aids in digestion. Cucumber, rich in B vitamins, also helps you to feel full and acts as a natural diuretic. Fresh mint aids in digestion and calms the stomach.

#2  Fat Flush Water - Featured on The Biggest Loser by Kim Lyons. Similar to my cucumber lemon mint, it adds a different citrus flavor. Replace the lemon with grapefruit and tangerine slices. The longer it sits, the more infused it gets.

#3  Rosemary Raspberry - Rosemary has been shown to increase blood flow to the brain and helps to increase concentration. Add with delicious raspberries for a medicinal, flavorful treat! We froze some whole raspberries directly into the ice cubes for a little added fun.

#4  Water with a Splash of Cran - Cranberry helps keeps the bladder and urinary tract healthy as it has a mild antibiotic effect.  Make sure you are either infusing your water with whole fresh cranberries or 100% cranberry juice. The label on your juice should read no other ingredient. I like this brand by R.W.Knudsen.


#5  Blueberry Orange - Ever had a slice of blueberry orange loaf for breakfast?  This is reminiscent of that without the calories!   See post on blueberries for nutritional information.

What are some of your favorite water infusions?  I'd love to hear!  Comment on this post to get the conversation started.

Be well,

Janelle

Interested in learning more?  Please visit my website.

14 Secrets for Losing Weight For Good

We live in a funny society.  We treasure slim, thin, skinny and yet we dole out mountains of processed snack, junk and fast foods.  We sit around and watch television instead of getting up and walking to the park or grocery store.

In our society, it seems like it is a constant obsession to try and get fit yet all the time reverting back to the food and entertainment forms that are so prevalent.  Every single family get together, every holiday, every celebration is centered around food and drink.  Most of the time gluttonous food and drink!

When we start to become unhappy with the way we look, we start cutting calories.  (no one associates their illness or sluggishness with food).  Every New Year the diet industry pulls out all the advertising stops because every New Year we resolve to lose ALL the weight we put on the year prior.  Diet pills, replacement shakes, artificial sweeteners, surgeries, magazine and fad diets are all the rage.  The problem is, these things make our problems worse.  We may lose weight quickly at first, but we lose muscle mass at the same time and then gain back all of the fat, which is not good.

Then here we are, minus the muscle, PLUS more fat!!

If you want to lose weight and keep it off, look to people who have successfully done it.  You will notice that they did not use diet pills, replacement shakes, or fad diets.


14 Proven Ways to Lose Weight for Good:


1.)   Eat breakfast.
2.)   Eat when you are hungry.  Have healthy whole snacks on hand.
3.)   Drink more water.  If you are hungry, drink a glass of water first.  See if it satiates you.
4.)   Eat (cook) at home.  Portions are much larger out.
5.)   Eat whole foods.  If it comes in a package, it's processed.
6.)   Reduce stress.  During stressful times we tend to put on weight.
7.)   Get a good night's sleep.
8.)   Get moving!
9.)   Keep a journal.
10.)  Eat some good, high quality protein with every meal, including breakfast.
11.)  Take a vitamin supplement. (whole food based, not synthetic).
12.)  Eat more vegetables.
13.)  Give up the "c"'s.
14.)  Do a kitchen makeover and don't keep the foods that tempt you in your house.

What do you think about skipping the fad diets?  Just eat HEALTHY.  If you want to lose weight, eat more green vegetables and less simple carbohydrates.  Give up the "C"'s - cakes, cookies, chips, candy.  Once those are out of your house and your life, you WILL lose weight!


This is what you DO eat:

• Fruits and vegetables.
• Whole grains.
• Small amounts of high quality protein.
• Healthy fats (ie: coconut oil, avocados).

Start implementing these techniques, then come back and leave a comment to report how good you feel!

Be well,

Janelle

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Create a REAL FOOD Frozen Treat Kids Will Love!

Blueberry Coconut Frozen Treat

July is National Blueberry Month.  National what?  In 1999 blueberries were declared the nation's fruit for the month of July by the US Department of Agriculture.  I hadn't realized this until I learned that over 90% of the blueberries produced in the world are grown in the U.S., in 35 states, so naturally it makes sense.  We are lucky enough to have wild blueberry bushes in our front yard and they are starting to peak.  I wanted to make something delicious, refreshing, and kid-friendly to honor this fine fruit.  Nothing screams "summer" more than a delicious popsicle!

wild blueberry bush in our yard

I was looking for more than just a run-of-the-mill puree recipe so 'googled' some more creative choices. The blog The Coconut Mama turned up an amazing recipe, and I simply swapped the strawberries she uses with fresh blueberries. Creamy, healthy coconut milk pairs nicely with blueberries and is one of the most healthful and nutritious fats available.  It reduces cholesterol and is a great cure for arthritis and joint pain.  I'll get into more of the benefits of coconut, it's milk and oil, at another time as today's post focuses on blueberries.


What's so amazing about this little fruit anyway?  Besides being incredibly delicious, blueberries have a vast array of health benefits:

1.) Blueberries are full of ANTIOXIDANTS, which have been scientifically proven to reduce the risk of heart disease and certain cancers.

2.) Blueberries are an excellent source of VITAMIN A and C, as well as POTASSIUM, FOLIC ACID, and FIBER.

3.) Blueberries are FAT-FREE, CHOLESTEROL-FREE, and SODIUM-FREE.

4.) Blueberries are an ANTI-INFLAMMATORY food.

5.) Blueberries are low on the GLYCEMIC INDEX.

6.) Blueberries help improve EYE HEALTH and MEMORY.

and the list goes on and on.........

The next time your kids want a frozen treat, think twice about pulling out a store bought popsicle laden with high fructose corn syrup and artificial coloring (banned in most countries except the US, by the way).  When it's so easy and delicious to make your own frozen pops with nourishing calories as opposed to empty, why wouldn't you?  Kids love it, too!

Ingredients:

• 3 cups organic blueberries
• 1 can full fat coconut milk
• 1/2 tablespoon vanilla extract
• 2 tablespoons raw, local honey

Directions:

- Puree blueberries in a blender with 1 tablespoon of honey.

- In a separate bowl whisk together the coconut milk, vanilla extract, and other tablespoon of honey.

- Pour 2 tablespoons of blueberry puree into each popsicle mold.  Then add 2 tablespoons of the coconut milk mixture.  Alternate until you reach the top of the mold.

- Place molds in freezer and let set for about 6 hours.

**If you like this recipe and are interested in others, check out my Seasonal Nourishing Menu Plans.

Child Enjoying Healthy Frozen Treat

Be well,

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Quick Carribean Black Bean Salad with 6 REAL Ingredients!

This past Saturday my family and I were rushing to get all of our Saturday morning "to-do's" done prior to running off to an annual barbecue at my brother's.  Half an hour from being out the door I forgot the most important thing of all, to plan and prepare a dish to bring to the party!  With just 30 minutes and the ingredients in my pantry and fridge, I had to be creative - quick!


I needed something fast, easy, tasty, appropriately-themed, and most important, healthy.  Then I saw it, the can of Natural Directions Organic Black Beans waving to me from inside the cupboard.  That would be my base, the dish would revolve around that, the healthy and protein-packed black bean. Here are some other cool benefits you may not have realized:


BEANS PROTECT AGAINST CANCER:  Beans are turned into butyrate, a short-chain fatty acid. Butyrate halts cancer cells from growing and causes them to die.  Colon cancer is greatly reduced by eating a diet regularly including beans.

REGULATES BLOOD SUGAR:  Packed with both protein and fiber, it digests slowly and evenly in the body.  This reduces extremes in blood sugar spikes and dips.

KEEPS THE NERVOUS SYSTEM HEALTHY:  Beans are full of folate, otherwise known as vitamin B6, which the nervous system relies on to function.

HEART HEALTH:  Black beans are rich in soluble fiber, which is the type of fiber helpful in lowering blood cholesterol levels.

GOOD FOR DIGESTION:  Because there is so much protein and fiber in black beans, it helps move food through the stomach and large intestine at a steady and healthy rate.


Next up, finding a handful of goodies that would make the beans sing.  I decided on peppers I had in the fridge, a red onion, and some cheddar cheese.  I followed that up with a lime dressing and voila! The Carribean Black Bean Salad was born.  Best yet, once the veggies were prepped, we got the kids involved to toss in the bowl and mix all ingredients together.  The most fun, for them, was the dressing!

         

Tossed in dressing and garnished with fresh lime slices.

The girls were proud to bring this to their uncle's.

Party-sized!

 RECIPE:
- 2 15 oz cans Natural Directions Organic Black Beans, drained, rinsed and dried

- 1/2 cup diced red onion
- 2 cups diced peppers (a medley of colors to add pop to the dish; I used green, yellow, and orange)
- 1/2 cup cubed hard cheese of choice, I used sharp cheddar
- 4 tbsp olive oil
- Juice of 2 limes
- 1 lime for garnish
- cinnamon, salt and pepper to taste

Mix all ingredients in a large party bowl except for the limes, olive oil, and seasonings.  In a small bowl, whisk the olive oil, lime juice, dash of cinnamon , salt and pepper (adjust cinnamon level to desired taste).  Poor dressing over salad then fold until all of the dressing is absorbed.  Add lime slices to top for garnish.

Be well,

Janelle

If you like this recipe and are interested in others, check out my Seasonal Nourishing Menu Plans.

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You Too Can Have an Herb Garden

Every summer we have a garden, and every year we add in new vegetables to the mix of old favorites. This year we took our garden off site and are utilizing a community garden space.  We are curious to see if the results will yield better vegetables as we feel the soil may be better quality than what we have in our own back yard.  However, we did keep the herb portion of our garden at home, and have decided to try the "urban deck" method.  We have pots and pots of herbs right at our fingertips, ready for snipping and cooking.

This also makes it very convenient and an appropriate chore for a 4 and 6 year old. They take great pride in watering the herbs with their fancy watering cans and are fascinated by the changes they see in the herbs each day.  Furthermore, they love to 'run out to the garden' to collect whatever I need for the day's meals.

My personal favorites are the basil, dill, rosemary, and parsley, although the options are unlimited.  (mental note:  need to plant mint next year).

Lemon Quinoa with Fresh Herbs and Onion:

Today for lunch we made lemon quinoa and dressed it up with fresh herbs from the garden.  Quinoa is not a grain, rather, a seed that ancient people of Peru and surrounding areas have been eating for 3,000 - 4,000 years. Yet, somehow, it has only managed to hit my family's table in the last 5.  It's delicious and so versatile! Quinoa contains essential amino acids, flavanoids, and minerals including calcium, phosphorus, and iron.  It's also a complete protein source.  Who knew??

Recipe:
- 2 cups quinoa
- Juice of 2 lemons
- Half a Vidalia onion
- 3/4 cup of packed basil
- 1/4 cup of parsley
- A few sprigs of dill
- Himalayan salt and cracked black pepper to taste

Cook the quinoa according to package directions.  Set aside and let cool.  Dice 1/2 onion and mix with quinoa.  Transfer to a serving bowl.  Add lemon juice.  Chop 1/2 of the basil into thin strips and toss with quinoa. Add the remainder as whole leaves.  Add in parsley, salt, pepper, and mix well.  Add dill sprigs as garnish.  We chose to make this dish vegetarian, but you could easily add shrimp, scallops, chicken, or fish of your choice for a hearty meal.

What have you made with your fresh herbs this summer?

Be well,

Janelle

If you like this recipe and are interested in others, check out my Seasonal Nourishing Menu.

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Simple Summer Shish-Ka-Bob

There is nothing quite like summer dining, al fresco in your own back yard.  We try and enjoy the weather as much as we can these hot summer months, and part of our joy is eating together on our patio under the sky.  Since summer days are long and eventful, we find the most pleasurable dinners are often the simplest.

For a delicious, light, vegetarian fare, (and kid-friendly!), a simple summer shish-ka-bob is sure to be a hit. What is better than eating with your hands?  Check out this colorful summertime feast chock full of nutrients and antioxidants, including mushrooms, which have been proven to help reduce one's chance of developing breast cancer.

:

Recipe:
- 2 cups zucchini, cut in 1 inch squares
- 2 cups red pepper, cut in 1 inch squares
- 1 cup of button mushrooms, halved
- 1/4 onion, cut in 1 inch squares
- 1 cup of grape tomatoes
- 1 cup of fresh pineapple, cut in 1 inch squares
- Balsamic vinegar (to taste)
- Grapeseed oil (to taste)
- Dash of Himalayan Sea Salt
- Course ground black pepper
- 1 Tablespoon fresh rosemary


Combine all vegetables in a bowl.  Put the pineapple aside.  Add in the grapeseed oil and balsamic vinegar.   Next season with Himalayan sea salt, black pepper, and rosemary.  Let marinate for at least 30 minutes. Place on skewers alternating vegetables (and include pineapple) so you have an even amount of each piece of goodness on each skewer.  Grill, and enjoy!

What is your go-to summertime recipe?

Be well,

Janelle

Interested in learning more?  Please visit my website.