SQUASH ROCKS

Squash ROCKS.  Squash is delightful and so easy to prepare. Cut it in half and lay it face down on a baking tray lined with parchment paper coated with organic coconut oil. Bake on low [250* F] and forget about it for a while as you get some chores done around the house. When it's cooked through scoop out the seeds and then scrape out the delicious insides. Add it to soups, curries or just eat it on its own. YUM.

Squash does not have to be cooked immediately - it can be stored for up to three months without losing its nutritional value. It is fat free, saturated fat free, sodium free, and cholesterol free, but the really good news is that it is an excellent source of Vitamin A and a good source of Vitamin C. Talk about The A Team!!!

These two vitamins - A and C - when joined together are ready to kick ass when it comes to protecting our cells. Vitamin A keeps skin and mucous membrane cells healthy and that means they are more resistant to fighting off cancers and diseases caused by viruses. Vitamin C acts as a natural antihistamine when fighting colds and allergies; aids in collagen production; has anti-oxidant properties that fight against cancer and protects cells from damage and mutation; and best of all, it helps to keep our eyes and hearts healthier so we can see and feel the beauty that is all around us. WOWZA! We all Gotta’ Delicata!!!

JUST UN-DO IT: Take the Slow Road

There’s A LOT of health and wellness information out there. It can be pretty overwhelming, particularly if you are looking for a quick fix or a silver bullet, but there is no quick fix. Committing to your good health and to your self-care is part of a life-long journey. Why not enjoy it? 

Good health and wellness doesn’t mean turning your life upside down. Developing a neurosis around food and exercise and "suffering" day in and day out is NOT the way to get healthy. Getting healthy is more about creating the time and space to look at your health differently and then setting up new patterns of self-care that work for you, not against you. 

THERE IS NO ONE SIZE THAT FITS ALL when it comes to self-care.  Slow down and Take the time to figure out what is right for you. Everyone is different. What works for another doesn’t mean it will work for you. 

Try to look at healthy choices as positive changes that you are in control of and not as punishments. Healthy choices come loaded with rewards - like happiness and energy and all sorts of warm fuzzies - that keep you pointed in the right direction, towards Healthy and Happy and Strong.

It’s always a little rough-going at the start as you get used to changes but don’t worry, those "early days" soon pass. Once you get in to the rhythm of it, feeling good is a whole lot of fun.  

If you're not exactly sure why you aren't feeling so good, then “press pause,” assess your life, and make some realistic changes where you know you can succeed. Did you know you can make yourself healthier in a matter of seconds? Yep, just by making that first positive choice. From there on, it’s just one healthy, happy choice after another. SMALL changes lead to HUGE improvements in your health and happiness, one step at a time. Take the slow road and enjoy the journey.

The slow approach to your health will give you time to monitor the impact of changes and figure out what works best for you. Only you know what makes you feel good and strong. Below are some “Slow Road” tips on how to "JUST UN-DO IT" from Good Girl Go.

PATIENCE

Give yourself the gift of Time. You deserve it. Good Health is not a quick fix so make sure to keep your expectations in check.

It takes a long time to get UN-healthy. Getting healthy can take a long time, too, but don’t be put off by a timeline: you really can enjoy the journey to wellness, especially when you take the slow road.

Savor the practice of getting to know your body, and indeed your soul better - one step at a time.

CHIP AWAY AT THINGS TO BUILD THEM UP

Focus on possible root causes, one at a time – your diet, your stress levels, your sleep patterns, your spiritual practices and your exercise routines. Don't overwhelm yourself by making too many changes all at once. Focus on one area and “JUST UNDO IT.” Experiment by adding or taking things away. Keep a journal and note what you eat and when; how you sleep and when; how you feel physically and emotionally...and don't forget to write about your poops, too. ;) 

POWER UP and POWER DOWN

TOO MUCH STRESS or NO STRESS AT ALL? Balance your ‘power ups’ with your ‘power downs’ so your body can stay aligned with a natural rhythm. You might love your go-go-go non-stop rhythm because it’s so thrilling. You might not even feel stressed-out because you totally love what you’re doing…and that’s a great thing. Don’t ever give that up. Having a passion for whatever you’re doing is soooo important, but it’s equally important to balance that passion with some UN-wind time every single day of your life. You’ll still get everything done - probably even more - because you've given your brain a chance to re-charge so that it isn't in a constant state of overload.

No Mojo? Stress build up is often a leading cause of No-Mojo.  If you've lost passion for what you are doing in your life and you can't find your get up and go-go-go, then don’t beat yourself up. Just take a deep breath and dive in! Start chipping away at possible causes with the aim to figure out what's bringing you down. From there, you can talk to your doctor about what you need to put the go-go-go back in to your spirit. 

JUST UN-DO IT 

Find some things you love to UN-do and enjoy giving your body and brain a chance to re-boot and balance out while making room for Meaning and Joy and Gratitude to grow in your life. 

JUST UN-DO IT with Good Girl and try to UN-do with some of these things:

• Get on up! Get away from your computer and shake it up, baby! Allow for some wiggle room for your legs and butt every hour throughout the whole day. This can be done alone, with friends or with your dogs - see below for inspiration ;)
• Take a breather from your mobile phone. Turn off your mobile, leave it in the car or in your desk or in your purse for a few hours. Check your messages every 1-2-3 hours, whatever you can manage without going into withdrawal. Anything is better than touching it, poking it, and staring at it every 5 minutes. Go and get some work done, already!!
• Go for a walk. Every day. Look up at the sky. Spin around slowly and see what’s all around you.
• Cook your own dinners in one big pot. There will be less clean up and more left-overs. 
• Bring your own lunch to work – this is one of the healthiest changes you could ever make in your life. Know what you are eating, and enjoy the act of nourishing your body and soul.
• Bake something – everyone loves the smell and taste of home-baked anything. If you haven’t graduated beyond Duncan Hines, don’t stress over it, but it’s probably time to push yourself a little further and discover how easy it is to make a home-made muffin or brownie from scratch with organic ingredients [and not so much sugar]
• Turn off ALL screens well before bed-time – 3 hours before going to bed would be a great goal to work towards. If you can’t do it in one go, don’t stress out over it – just take it in small bites. Start by turning off all screens 30 minutes before you usually would for one week and then gradually increase each week with half-hour segments until you’re totally turned off by 8-9pm... and keep those electronic devices OUT of the bedroom.  Sweet dreams, baby!
• While you’re turning all those screens off earlier and earlier each night, do something... nice...take an Epsom salt bath; make muffin batter for the next morning; or read something that is not work-related, something that will either "take you away" or "bring you closer to home." Just taking a step back from it all can give you a broader, refreshed perspective on your life and your family's.
• End the day with happy thoughts and hand-write a card to someone you have been thinking about but haven’t stopped to let them know. DO NOT send a text or an email or an instant message – just take the time to choose a card and pour all those lovely thoughts you have about another human being on to paper and get into the practice of holding a pen and writing, yes, writing – not typing - and go on, Good Girl, lick that stamp!!

Go on, Good Girl, sometimes you've just got to UNDO IT TO DO IT!    

photos courtesy of PDN 

Almond Joy

Photo courtesy of the adorable Road to Less Cake

I now love almond milk thanks to a recipe I found on nutritionist Kathie Madonna Swift's website.

For a delicious breakfast smoothie or snack, I prepare my own almond milk using the recipe below. I then add 1-2 tablespoons of organic coconut oil, a ripe organic banana or two [not over-ripe or under-ripe], and some organic cinnamon.

Soaking the almonds overnight in water is a must, but I don't bother to strain them with a cheese cloth. While I like the chunkier texture, not every one does.

I didn't know why almonds should be soaked so I emailed Kathie Swift and asked her why. She explained that "Almonds have toxic enzyme inhibitors which protect them from sprouting too soon. By soaking almonds you release these inhibitors and allow the almonds to begin the sprouting process. A sprouted nut additionally provides extra nutrients and soaking them greatly aids our ability to digest them."   

Now, that's a swift reply! Kathie lives and works right here in Lenox, Massachusetts as a registered dietitian nutritionist in the field of integrative and holistic nutrition. She is one of the many trusted health and wellness super-stars that "we locals" are lucky to know.  

Almond Nut Milk recipe by Chef Caroline Nation

This is a FODMAPs - Foundation Recipes [Click here, if you'd like to learn what a FODMAP is.] 

Fresh homemade almond milk is easy to make from scratch. Use your homemade almond
milk in smoothies, shakes and soups if you like.
Servings: 3 cups
Prep Time: 5 minutes plus soaking time
Ingredients

• 1 cup raw almonds
• Water for soaking nuts
• 3 cups water
• ½ teaspoon vanilla (optional)

Preparation
Soak the almonds in water overnight or for at least 6 hours.
Drain water from the almonds and discard. Blend 3 cups water, almonds and vanilla until
well blended and almost smooth.
Strain the blended almond mixture using cheesecloth or other strainer.
Homemade raw almond milk will keep well in the refrigerator for three to four days.

Variation: Once coconut milk is made, add in blender 1-2 tablespoons of organic coconut oil, a ripe organic banana or two [not over-ripe or under-ripe], and some organic cinnamon. 

FODMAPs: For Healing Your Gut

Lately, I've been hearing a lot about FODMAPs. What the heck is a FODMAP anyway? To learn more, I visited nutritionist Kathie Madonna Swift's website. Kathie lives and works right here in Lenox, Massachusetts as a registered dietitian nutritionist in the field of integrative and holistic nutrition. She is one of the many trusted health and wellness super-stars that "we locals" are lucky to know. 

Kathie is the Education Director for Food as Medicine, a professional nutrition training program for physicians and other healthcare givers and a lead teacher in the Healthy Living programs at Kripalu Center for Yoga & Health in Lenox, Massachusetts.   Her message is clear and simple: Whole Foods. Whole Person. Whole Life. If anyone could explain FODMAPs in a clear and concise way, then it would be Kathie. Sure enough, Kathie offered up a straight-forward explanation and my eyes didn't glaze over once. Here's a snippet...

Developed in 2005 by researchers at Monash University in Australia, “FODMAPS” is an acronym for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols -- types of carbohydrates that are difficult to digest and become fermented by bacteria, causing bloating and discomfort. 

FODMAPs is an elimination diet plan for digestive distress specifically designed to identify food triggers that cause digestive symptoms such as bloating, gas, and abdominal pain. If you're suffering from any of those things, check out the really helpful FODMAPs diet & meal plan and download it from Kathie's site. It's a concise, informative print out that provides lots of great recipes, too. As with any diet, make sure you check with your doctor or nutritionist to make sure it's right for you.

FODMAP refers to certain foods that exacerbate bowel symptoms. A low-FODMAP diet eliminates or minimizes these foods and can be particularly effective in healing and alleviating symptoms while the autoimmune component of a disease is brought under control. While I am enjoying greatly improved health and sustained pain management as a result of all the changes I have made to my life and to my diet, I still suffer debilitating flare ups of fibromyalgia. They are random episodes and I don't yet know what sets them off. My journey to wellness is not over yet. As part of effective self-care, it's critical to keep exploring the clues my body sends out in order to find answers. FODMAPs presents a new perspective when translating dietary choices and patterns.

The FODMAPs food list is divided into three columns - AVOID, LIMIT and ENJOY. I've spent years reducing-eliminating most of the foods in the 'avoid' column so it was not a scary list to me, but I can see how it could be daunting for some one starting at square one. The reassuring news for anyone starting out is that self-care has to start somewhere. With the help of a good doctor or a nutritionist, the first step can be less scary. The first step is always the biggest, scariest step [leap], but it's that first healthy choice that leads to more and more healthy choices and ultimately, to your good health. 

You will be surprised by what you can and cannot eat on the FODMAPs Diet. Good Girl is no stranger to taking things out of her diet, but was completely surprised to learn what could be added back into it - Brie, Camembert and Cheddar cheeses!! but I didn't dive back into cheese. Instead, I set my focus on some new food "suspects." I admit, it was a little heartbreaking to see some really healthy things on the FODMAPs list of foods to avoid. Asparagus, celery, garlic, leek, and onions are all in the HIGH FODMAPs foods to avoid. Yikes, I eat these foods ALL the time.

Broccoli and Brussels sprouts are on the list of items to limit and I've always gobbled them up, too. Yet, for the past month, I have successfully managed to avoid them all. How I managed to do that in January - the height of soup season in New England - I will never know, but has my bloating gone down? YES. Absolutely. I've also added two sixty-minute cardio TK-Fit classes each week for the past month so I can't say for sure if it's all down to FODMAPs. I reckon it's a combination of the two in addition to all the previous life changes I have made over the years. As always, I will keep an eye on this and discuss it with my doctor, but for the moment it looks like a Cardio + FODMAPs is a step in the right direction. 

Sometimes, you've just got to keep chipping away at things so that you can build them up. Go on, Good Girl, build yourself UP!

Taking the Tricky out of Picky Eater

Kelly Dorfman, MS, LND [aka The Nutrition Detective] has written a really handy book, Cure Your Child with Food, that reveals the hidden connection between nutrition and childhood ailments. It offers up solutions to a long list of things your child might be going through … Picky Eating, Reflux, Stomachache, Ear infections, Failure to grow, Constipation, Rashes, Sleeplessness, Mood disorder, ADHD and SPD, Hyperactivity, Dyspraxia, and more.

Your child might not suffer from any of the above, but every parent should get their hands on a copy of this book. Read it and refer to it regularly because Kelly Dorfman’s approach teaches parents new ways to look at and interpret outward symptoms presented by your child. Even if the symptoms are not severe, it’s good to know what the clues could mean. She also guides parents towards ways to communicate more effectively with your child’s doctors. Above all, her book offers up some simple, yet profound solutions to common problems that when left untreated can grow into much larger ones.

Take for example one of the most common questions Dorfman receives - what to do about a picky eater? This question is so often brushed off with a “she’s fine” or worse, blaming parents for over-indulging their children.  Dorfman advises a parent not to worry, but to do something about it. Gather information and make a plan because...

“A child who restricts herself to eating an empty-calorie, low nutrient diet [often made up of pasta, bread, cheese, French fries, sweets, and other bland comfort foods] is not getting enough nutrients to grow and develop optimally. Because these kids rely on high-starch, high-fat foods that often lack essential nutrients and the bonus healing substances found in fruits, vegetables, fish, and whole grains, they can tend toward moodiness, irritability and fatigue…[and]…they can become easily overwhelmed, sleep poorly, and not perform up to physical or academic potential.” [pg. 35]

Apart from making kids irritable and the insufferable drama and stress it causes for everyone at every meal, Picky Eating can be a signal of an underlying medical condition such as reflux and colon impaction or dairy intolerance. There are many variables to consider when getting to the root of your child’s problem [medical, physical, emotional, behavioral, all of the above] so each case needs to be figured out individually. Dorfman teaches parents how to be "nutritional detectives" and offers up easy-to-follow case studies and flags clues along the way.  

In the case of Picky Eating, Dorfman tells us about Tom, whose mood swings went from “wonderful to evil in a nanosecond.” By following Tom's clues, Dorfman gives the reader an example of how parents can become familiar with the “detective process.” Here are Tom’s clues:

• Tom looked unhealthy and had a history of getting sick frequently [pasty pallor and dark circles under his eyes]
• Of the five medical specialists who had seen Tom, none found a single medical explanation for his sleep problems, irritability, frequent illnesses, and picky eating.
• Tom’s twin sister was fine
• Crazy mood swings. A child who feels bad often acts bad. Children do not have the strong ability to regulate their emotions the way adults do.
• Tom had difficulty sleeping [whatever was bothering him followed him into the night]

At this point I will paraphrase Dorfman’s analysis for you, but I assure you it's far more interesting to read her book. Dorfman doesn’t bang on too long. She’s clear and concise. You won’t yawn or glaze over.  Promise.

First, Dorfman puts together crankiness + poor sleep + frequent illness + pasty complexion and ended up with the usual suspect: intolerance of dairy protein. [nb, few people have every symptom of intolerance so it is not significant that Tom did not have bowel issues or eczema].

80% of protein in milk is casein, a protein that is difficult for many to digest. As it irritates the lining of the digestive track, the body soothes the irritant by producing mucus. If mucus is produced in response to dairy then the body becomes a perfect breeding ground for bacteria and viruses. Germs are everywhere, but Dorfman points out that if you “offer them a welcoming growth medium [mucus], poor sleeping patterns, and a lousy diet” then those germs become yet another illness. She adds that when you’re stuffed up and your entire digestive and respiratory systems are lined with mucus, food doesn’t smell or taste good.

She suggested that Tom’s mom take out dairy completely and that she give Tom a calcium and multivitamin supplement for 6 weeks. Dorfman did not suggest adding milk alternatives because kids don’t like them and they offer little nutritional value. In one week, two things changed for Tom almost immediately: 1) his appetite had increased and he was eating more red meat and chicken and 2) his sleep improved and he became calmer with fewer outbursts.

If your child is a picky eater, then she is not getting a balanced diet and needs to change her habits. Dorfman wisely advocates trial and error in order to discover an irritant in disguise. It’s all part of her approach to being your child’s nutrition detective, learning how to pick up on clues, and taking control of meals to make sure your child is getting the nutrients she needs. If you think your child is a picky eater, then Dorfman lists some questions to ask in order to find valuable clues that you can then share with your doctor:

1. Does your child lack vitality?
2. Does your child look sickly or unhealthy?
3. Is your child moody or overly sensitive?
4. Does your child eat a mostly white diet – bread, pasta, crackers, white cheese?
5. Do you find yourself wondering in the morning if this will be a “good” day or a “bad” day?
6. Does your child complain that many foods taste or smell funny?
7. Is your child unable to eat foods or dishes that are mixed, such as meat loaf, or salad with various vegetables included?
8. Are mealtimes stressful because of food negotiating/refusal?
9. Do you have to prepare a separate dinner for your child most nights?

Parenthood is not a straight line and sometimes, it can get pretty darned complicated. Cure Your Child with Food is a really helpful tool for parents as they work their way through a child’s health issues and learn to interpret the clues a child sends out. A child who feels bad often acts bad and that’s about the best reason to reach for this book and get to the bottom of whatever ails our children. 

Now, there's a happy eater! 

GO NUTS! Gluten Free Low Sugar Low Carb Really IS Delicious

Whether you are buying or baking your own, finding a great tasting, low glycemic, longer-lasting Gluten Free muffin with tantalizing texture and great taste that won't go stale overnight is a long process of trial and error. Top quality organic, whole grain, gluten-free, wheat-free ingredients are expensive so it's important the recipe works.

Here's one of mine that I've tried and tested for you to spare you the trouble and wasted expense. This recipe offers up a fluffy, wonderfully textured, full-flavored muffin that can be served with any meal. It's perfect for breakfast, lunch or dinner and delicious with butter, honey, goat butter, or with a savory goat's cheese.  Try it with a salad or soup or along with a slow cooked stew. This recipe is Gluten Free, Low Glycemic, and loaded with whole grains and sustaining nutrients.

Whole Grain Gluten Free Chunky Nut and Date Muffins

Dry ingredients:

• 1/8 cup Bob's Red Mill Organic Whole Grain Amaranth Flour * [If you don't like the 'earthy' flavor of Amaranth, substitute it out for one of the other grains or try coconut flour].
• 1/4 cup Bob's Red Mill Garbanzo Fava Bean Flour
• 1/4 cup Bob's Red Mill Organic Whole Grain Buckwheat
• 1/4 cup Bob's Red Mill Whole Ground Flaxseed Meal
• 1/2 cup Bob's Red Mill Whole Grain Brown Rice Flour
• 1/2 Cup Bob's Red Mill Oat Bran
• 1/2 tsp Xanthan Gum
• 1 tsp Baking Soda
• 1 tsp Salt

Wet ingredients:

• 1/2 cup Organic Brown Rice Syrup
• 1/4 cup Organic Date Syrup
• 1/2 cup Coconut Oil  [I use La Tourangelle, Virgin Unrefined ]
• 2 tsp vanilla extract
• 1/4 cup HOT water [not boiling, you might need a bit more to keep the batter loose, not sticky]
• 2 extra large organic eggs, beaten first then added

Finishing Touches:

• 1 cup Bob's Red Mill GF Old Fashioned Rolled Oats
• 1/2 cup Walnuts and Pecans loosely chopped [ feel free to add more if you like ]
• 1/2 cup Organic Deglet Dates, chopped
• Preheat oven to 350. Grease muffin tins with coconut oil [or butter or whatever you prefer].
• In a medium bowl, measure and mix together all the dry ingredients. Note: This recipe can be made with or without salt. 
• In another medium bowl, mix all the wet ingredients. Then add dry ingredients to the wet - a bit at time, not all in one go, stirring in between.
• Depending on consistency, add approximately 1 cup Rolled oats - you might need more, or less. Then add chopped nuts and chopped dates.
• For small and medium size muffins cook for approx 12 minutes, check to make sure muffin is nicely brown on top.
• For larger muffins, cook for approx 15 minutes until muffin top is nicely brown.
• Nut allergies: This recipe can be made without nuts, just substitute more chopped dates to the batter.

To keep your Gluten Free muffins fresh for longer, wrap each muffin individually in wax paper and keep in a glass container with lid. If freezing, wrap muffins in aluminum foil and place in freezer bag. [I know, it's lots of wrapping but this Gluten Free Treat will stay moist and fluffy for longer].

Have You Had Your Shot? This Winter Fire Cider in Your House Rules

Need Some Pep in Your Step? Got a Sore Throat? Heartburn? Feel a Cold Coming On? Has the Weather Got You Down? 

Friends, it's that time of year and every morning could get a little brighter with a shot of Fire Cider. Whether you are ready to repel wolves, cure boredom or a hangover, don't forget to take your winter daily dose, or a baby dose will do ya'. No matter how much, or how little, Fire Cider will get things going in the right direction.

Fire Cider is a certified organic, 100% raw, living food dietary supplement based on a centuries old traditional New England cure-all of apple cider vinegar and honey.

Fire Cider is definitely on Good Girl's list of Good things made by Good People.  Amy and Dana make every batch with the best organic ingredients and a whole lot of love! If you would like to read more about the Fire Cider story, please read Good Girl's feature story on Amy [and Dana's a big wonderful part of the story, too!] 

For all ye locals, the small 8oz bottle is now on sale at both Guidos locations for $9.99. The large [16oz] bottle is on sale for $18.99. Stock up for the winter or load up on stocking stuffers. It really makes a great Christmas gift, especially if you buy the shot glass to go with it. For those of you who are not local, never fear, Fire Cider offers a $7.99 flat rate shipping on any order to the continental US. Go on, Good Girl, Get Your Daily Shot!

Good Girl Asks Herself: What's in Your Kid's School Lunch Box?

What's in your kid's school lunch box? If some one asked me that question right now I could probably give an informed answer thanks to the recently launched Environmental Working Group's Food Scores. It's a helpful website that allows you to search over 80,000 foods that have been rated on a scale of 1-10 [1 being healthiest].  I recently tested some of the regular staples I feed my 9 year old son and started with his lunch box. While my scores weren't bad, there is always room for improvement. Here's why...

My son loves it when I pack my home-made, organic guacamole or salsa in his lunch box, along with chips. The ingredients I pick for the guacamole and salsa are all healthy and organic, but how healthy are the chips I serve with it? 

Food Should Taste Good makes yummy Blue Corn Chips and they are a regular house-hold item but gosh darn it, they only scored 4.5. That's a disappointing score after putting all the time, effort and extra cost into making my own organic salsa or guacamole.

I wanted to find a chip with a better score. The EWG site makes it sooooo easy to "shop around" and offers comparisons to encourage healthier choices. I discovered that Way Better Black Bean Tortilla Chips [equally yummy] score a healthier 3.0.  The healthiest score of 1+ only offers 2 options, and the one with the lowest score of all is not gluten-free. 

• A healthy sandwich:  Years ago we switched to Food for Life's Ezekial 4:9 a flourless, sprouted whole grain bread. We have never looked back.  We alternate between our two favorites - Cinnamon Raisin and Sprouted 7 Grain Bread. Both received great scores, 2.0 and 1.3 respectively. I am sticking with Food for Life, especially now that they've introduced a Gluten Free range that I can enjoy, too. 
• Meat: Applegate Uncured Black Forest Ham comes in second place with a 4.0 compared to the top score, a 3.5. We buy sliced, not packaged, organic sandwich meat from the deli counter so I am not sure if that makes a difference? Something to look into. 

• Cheese: My boys LOVE cheese. the stinkier the better, but for sandwiches we use packaged Organic Valley Muenster, Organic Valley Raw Jack, or Organic Valley Raw Sharp Cheddar. All three scored 5, beaten only by a 4.5 score from Skinny Cheese Pepper Jack, but that's never going to make the cut in our house. Looks like I need to shop around to find healthier organic cheese options. That surprised me. I thought organic cheese would score higher. The site informed me that typically cheeses don't score very well. Here's what EWG writes about cheese:

Cheese can be a good source of calcium and protein, but a little goes a long way. Cheese usually packs in a lot of calories, saturated fat and sodium in a small amount. In fact, cheese is the number one source of saturated fat, and one of the top sources of both sodium and calories in the American diet (USDA & DHHS 2010). Antibiotics are often used in dairy production, primarily to treat sick animals, which poses a moderate concern for breeding antibiotic resistant bacteria. Milk-boosting hormone injections (rBGH) are injected into about 20 percent of American dairy cows. Neither treatment is allowed in Europe due to public health and animal welfare concerns.

• Fruits and veg: Organic tomatoes, cucumber slices and lightly cooked carrots. Organic apple or some washed organic berries.
• No juice: We invested in a water purifier at home, so it's filtered water from the tap in a BPA free water bottle that supports the school PTO.

• Save the best for last. There's room for a Sweet Treat, too:  Ginny Bakes is not listed on the EWG site but it's a favorite in our house. Their products are gluten free, organic, and non-gmo. My husband and son love the Coconut Oatmeal Bliss Cookie. From the packaging, I can clearly read and understand every ingredient listed. Each cookie has 3.5g total fat and 3g total sugar, which when compared to other snack options is not so bad.   

The Whole Fruit and Nothin' but The Fruit?

What's the difference between a smoothie and a fresh pressed juice? Is one better for you than the other?

I love kale smoothies. True commitment to the leafy green came when after years of buying delicious smoothies from a local shop every day, I felt confident to make my own and bought my first Vitamix. From there on, I've been making smoothies with fresh, organic, seasonal produce. The Vitamix is amaaazing for a million healthy reasons - like soup! and sauces and desserts - and it's VERY easy to clean up. 

When it comes to the morning routine and getting ready for school and work, I confess, I don't always have time to make a smoothie. I often end up making smoothies on the weekend, when things aren't so rushed. During the week, it's just easier to leave ten minutes early and belly up to the local smoothie bar.

As far as the juicy facts about green juices, make sure to enjoy yourself and the many delicious flavors out there - but remember to read labels, check for sugar content, and switch it up by enjoying both FRESH juices and smoothies so you can get as much FIBER out of the whole fruit and nothin' but the fruit!  

The F-Word: Don't forget the fiber! Make sure to mix it up and alternate between smoothies and juices. Our body absorbs liquids faster than solids and some juices can cause a more dramatic spike in insulin levels than when we are just eating a whole fruit.  When we consume just the juice we lose valuable fiber that fills us up and slows digestion just enough so that our body isn't overloaded all at once.

How can you stay GREEN when you're on the road and in the fast lane? Some times we're all super-organized. Some times we're not... and some times, we are just soooo far behind on practically everrrrrything, but no matter where you are on the trajectory of preparedness, don't sweat it. Just do your best. Here are some simple ways to do that: 

Make the time. Before travelling to a new city, google "organic juice and smoothie bars" then visualize and set the time aside in your out-of-town morning commute to explore a new neighborhood, a new route, a break in the hum-drum routine of your personal hamster wheel. Enjoy the Breathing Room! It's fun to discover new places and experience how different places prepare and present their juicy craft. I love it when other people make juices and smoothies for me...what a treat! Plus, we share health tips and engage in the larger dialogue of Healing and Wellness and how we can all help each other find new ways to Health and Happiness. 

Take it slow. Life is full and fast these days. Inevitably, we fall behind on things and end up in the position to "take what we can get."  Try to create the time and space for a hand-made juice or smoothie but don't stress over it if you're on the road and can't find anything "pure and honorable." Just accept it for what it is - no need to create a "first-world" dilemma. Simply make the best choice you possibly can in the moment and relax: you are not going to die if you don't get your special, organic, fresh-picked, fresh-pressed, super nutrient dense, smoothie or juice. Worst case, drink water ;) 

Ask for what you need! Most places are totally happy to adjust recipes and make you whatever you want...I usually order a Pina Kale-ada and love a few fresh chunks of pineapple but I need to keep the sugar content down, so I ask to leave out the bottled pineapple juice and add extra home-made coconut milk. Then I pay extra for add-on scoops of Green Vibrance and Hemp. 

Try new things. I recently found myself in a Starbucks - a rare occasion - and in the absence of a fresh-pressed juice bar, I tried Evolution brand cold-pressed bottled juice. Whatever we may personally think of Starbucks, the addition of cold-pressed bottled juices to its menu is a step in the right direction. Starbucks is helping to build an awareness of the importance of daily fruits and greens and right now, Americans are NOOOO where near the recommended daily dose of 4-6.5 cups of FRESH fruits and veg.

Starbucks is poised to grow with an ever-evolving business model - no wonder they named the juice "Evolution" - but are Evolution cold-pressed juices any better for us than a home-made smoothie blended with a Vitamix? Probably not. because NOTHING beats FRESH and nothing is better than knowing first-hand what goes into your body, but that doesn't mean that it's all bad.

Evolution's Essential Green tastes great and is made with celery, spinach, romaine, kale, lime and parsley. Plus, it's s pacKed with Vitamin K which helps the body absorb calcium and contributes to healthy bone health.  If you are on a low glycemic diet and need to watch your sugar intake then you might not like the 6g sugar in every 8oz. It's your body, your choice, and isn't it nice to have a choice?!

What's so great about fresh cold-pressed? The process of cold pressed uses high pressure pulverization [HPP] instead of traditional heat pasteurization to kill off microbes and extend shelf-life. Many contend that this process delivers more flavor, vitamins and nutrients. The down-side to a bottled juice is that the "extended shelf-life" you get from the bottle automatically negates the FRESH.

I whole-heartedly subscribe to the practice that when juice is made fresh it needs to be consumed fresh. Otherwise, it loses its nutritional healing properties after one hour when enzymes are no longer active. Not everyone agrees with me - there are many who believe that if the jar is tightly sealed then those enzymes are protected and thriving and may, in fact, be multiplying.

If you're going fresh cold-pressed [I believe] it's better to watch it being made FRESH, just the way you like it. That said, a bottled juice is still super-healthy and is a far better choice than a carbonated beverage or sport drink. Some times, bottled juice is the best and only option you might get and let's face it, having options is a good thing. so don't sweat it.

Another layer to juicing and nutritional benefits is that food science researchers agree that cold-pressed delivers on flavor but not always in terms of delivering on its promise of more vitamins and nutrients. The nutrition of some fruits and vegetables could be increased or decreased after they've been heated or pulverized so it's relevant to factor in whether or not a vegetable is better consumed raw or cooked. My oft-quoted and favorite go-to source on this very subject is Eating on the Wild Side by Jo Robinson.

Wherever you are, mix it up and Say Yes! to the juicy truth and enjoy the whole fruit and nothing but the fruit.