Chocolate and Child Slavery

Before you go out and stock up on Halloween candy, please read this. Do you have any idea that most of the chocolate that we buy in the United States comes to us via child slaves on cocoa farms on the Ivory Coast in Africa? Over 40% of the worlds farms are located in Cote D' Ivoire, where at least 12,000 children, some groups say up to 200,000, have been forced into slavery so we can enjoy our chocolate treats. Most of the children are under the age of 12 and work from 12-15 hours a day. They carry huge bags of cocoa beans that are often bigger than they are and weigh more. They are fed only bananas and are forced to sleep with 20 other children locked in a tiny room where they sleep on wooden planks and urinate in a can. The children are often beaten with cocoa tree branches. 

*I did NOT purchase this candy. It was collected by my kids at our community's Trunk or Treat

The following are companies that get their cocoa beans from countries that use child labor. This Halloween, please do your part. Take a stand and do not buy candy from these companies.


Hersheys
M&M Mars
Cadbury's
Ben and Jerry's 
Godiva
Kraft
Nestle
See's
Toblerone
Guittard


You can find Fair Trade chocolate at the following retailers:


Dunkin' Donuts
H E B
Fred MeyerWhole Foods
Wild Oats
Safeway (includes Tom Thumb)
StarbucksTrader Joe's
Target

Sweet Potato Fries

I grew up thinking I didn't like sweet potatoes. It wasn't until I had them while at a friend's for Thanksgiving 12 years ago that I realized I had been missing out all those years! Sweet potato fries have become a staple in our house. They are so delicious and full of vitamins and nutrients. I will often make a batch to keep in the fridge for snacking. They are great cold and with their natural sweetness, will even satisfy a "sweet" craving.

Here is my simple recipe:

Sweet Potato Fries


Preheat oven to 425 degrees

2 large sweet potatoes (or yams)
sea salt
pepper
paprika
cinnamon





Peel the sweet potatoes

Cut them into fries and drizzle them with about 1/4 cup olive oil. Toss.

Sprinkle with salt, pepper, paprika and cinnamon, to taste.

Arrange them on a baking sheet so that all fries are touching the pan.

Bake them at 425 for 15 minutes. Flip them over and bake another 15 minutes or until desired level of crispness is achieved.  (they will not get as crisp as a deep fried potato, obviously!)


Enjoy!

Pumpkin Oatmeal Cookies

I love when Fall rolls around each year because that means pumpkin pancakes, pumpkin bread, pumpkin cookies....I even saw a recipe for pumpkin chili this year! I made pumpkin pancakes the other morning and had lots of pumpkin puree left. I searched for some pumpkin cookies and found this recipe http://www.theppk.com/2008/10/pumpkin-oatmeal-cookies/. (I also got some yummy Pumpkin Chocolate Chip cookies from our neighbor earlier this week-thanks Aimee! Check out her blog at supermommoments.com)

I changed it a bit....instead of a 1 2/3 cup of white sugar, I used 1/2 cup brown sugar and 1/2 cup agave. I also used white whole wheat flour and used coconut oil in place of canola oil. I put raisins in but left out the walnuts.
Here is the recipe with my changes. Happy Fall!

Pumpkin Oatmeal Cookies

by IsaChandra

Makes 4 dozen cookies

These are soft out of the oven, but as they cool they are nice and chewy. They are a serious crowd pleaser, for crowds with taste buds.

Note: I use flax seeds because they make the texture a little chewier, but I’ve made them without and they’re still good!

Equipment
baking sheets
2 mixing bowls

Ingredients
2 cups flour (white whole wheat)
1 1/3 cups rolled oats
1 teaspoon baking soda
3/4 teaspoon salt
1 tsp cinnamon
1/2 teaspoon nutmeg

1 2/3 cups sugar 1/2 cup brown sugar, 1/2 cup agave
2/3 cup canola oil 1/2 cup coconut oil
2 tablespoons molasses
1 cup canned pumpkin, or cooked pureed pumpkin
1 teaspoon vanilla
optional: 1 tablespoon ground flax seeds (yes!)

1 cup walnuts, finely chopped
1/2 cup raisins

Directions
Preheat oven to 350. Have ready 2 greased baking sheets. (I used parchment paper)

Mix together flour, oats, baking soda, salt and spices.

In a separate bowl, mix together sugar, oil, molasses, pumpkin and vanilla (and flax seeds if using) until very well combined. Add dry ingredients to wet in 3 batches, folding to combine. Fold in walnuts and raisins.

Drop by tablespoons onto greased cookie sheets. They don’t spread very much so they can be placed only an inch apart. Flatten the tops of the cookies with a fork or with your fingers, to press into cookie shape. Bake for 16 minutes at 350. If you are using two sheets of cookies on 2 levels of your oven, rotate the sheets halfway through for even baking. You’ll have enough batter for 4 trays.

Remove from oven and get cookies onto a wire rack to cool. These taste best when they’ve had some time to cool and set. They taste even better the next day!

October Newsletter

The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into manageable tasks, and then starting on the first one.

-Mark Twain

Time Management

Have you ever wished for a few more hours in the day? Why is it that some people seem to get everything done effortlessly and others feel that time constantly eludes them? The secret to managing your time well isn’t working more hours. It is about prioritizing the important things and learning to use the time you have more efficiently and effectively. The secret is working smarter, not harder.

Some of us, by nature, organize and get tasks out of the way before we relax, while others of us play first and work later. It is important to first recognize which type you are and whether your style is allowing you to have the life you really want. Maybe you are super-organized at work, but burned out because you don’t know how to make time for yourself. Maybe you are naturally a less organized person who knows how to relax, but you are dissatisfied because you aren’t fulfilling your goals and dreams.

Rather than labeling yourself or beating yourself up, realize that time management is an area of your life that you can strengthen. Like a new muscle, it takes practice and repetition to make it stronger. To help you get started, here are some steps to streamline your days at work and at home. Try the first one or two that jump out at you:

• Allocate time for planning and organizing.
• Create to-do lists that are realistic, not intimidating. Use only one to-do list.
• Under-schedule your time: Leave time for the unexpected and for interruptions. When you estimate how long something will take, add on a third of that time.
• Schedule your time in a way that reduces interruptions that lower your productivity.
• Practice the art of intelligent neglect: Eliminate trivial tasks.
• Prioritize what is most important and do that first.
• Consider your biological prime time: At what time of day do you work best? Plan to do your most important work at that time.
• If you say yes to everything that comes your way, learn to say no.
• Ask for help and delegate.
• In the evening make your to-do list for the next day, so it will be out of your brain and on a piece of paper. Leave work with a clear head and a clean desk.
• Acknowledge yourself daily for all that you have accomplished.

Also take a look at the two biggest hindrances to using time effectively: procrastinating and lacking purpose. We usually procrastinate when a task seems too daunting, too large or too complex, or when we feel we won’t be able to handle it. When you get that “deer in the headlights” feeling, try “chunking”: break the large task into smaller, manageable action steps and start with the first one. We also often drag our heels or use our time inefficiently because we are bored, unengaged and uninspired. The most effective people will tell you that they love what they do and are aligned with a greater purpose. When it comes to managing your time, you may need to ask the larger questions, “Am I doing what I love to do? Am I doing something meaningful to me?”

As you strengthen your new time management muscle, keep your focus on getting organized so that you can live the life you came here for. Instead of being a chore, good time management can be your ticket to more fun, greater satisfaction and a vibrant, exciting life.

 Food Focus: Root Vegetables

The roots of any plant are its anchor and foundation; they are the essential parts that support and nourish the plant. Root vegetables lend these properties to us when we eat them, making us feel physically and mentally grounded and rooted, increasing our stability, stamina and endurance. Roots are a rich source of nutritious complex carbohydrates, providing a steady source of necessary sugars to the body. Instead of upsetting blood sugar levels like refined sweet foods, they regulate them. Since they absorb, assimilate and supply plants with vital nutrients, roots likewise increase absorption and assimilation in our digestive tracts.

Long roots, like burdock, carrots, parsnips and daikon radish, are excellent blood purifiers and can help improve circulation in the body and increase mental clarity. Round roots, like turnips, radishes, beets and rutabagas, are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar and moods, and alleviate cravings.

Recipe of the Month: Roasted Root Vegetables

Prep time: 10 minutes

Cooking time: 25-35 minutes

Yield: 4-6 servings

Ingredients:

1 sweet potato

2 parsnips

2 carrots

2 turnips or 1 large rutabaga

1 daikon radish (or substitute/add in your favorites, like squash)

olive oil

salt and pepper

herbs: rosemary, thyme or sage (fresh if possible)

Directions:

1.   Preheat oven to 375 degrees.

2.   Wash and chop all vegetables into large bite-sized pieces.

3.   Place in a large baking dish with sides.

4.   Drizzle with olive oil; mix well to coat each vegetable lightly with oil.

5.   Sprinkle with salt, pepper and herbs.

6.   Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.

Note: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.

Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.

September is National Disaster Preparedness Month. In light of the black out in Southern California and the numerous tornadoes and flooding across the country this year, I thought I would come up with some healthy alternatives to the typical pantry fare of processed foods.

It is always a good idea to keep your pantry stocked with plenty of nuts, dried beans and grains. I keep all of my dry goods in glass jars that I refill from the bins at one of a couple of local health food stores. In the event of a blackout, most likely the gas would still work. Assuming you have a gas cooktop or a camping stove, you would be set to make a meal of beans and rice, and snack on nuts and popcorn.

I always keep a supply of Barilla Plus pasta on hand. It is made with a grain and legume flour blend of: lentils, chickpeas, flaxseed, barley, spelt, oats and egg whites, so it is a good source of protein and has plenty of fiber. Both of these are important to keep you feeling full longer and regulating your blood sugar. The great thing is, they taste no different than regular pasta. My kids love this! Keep a jar of marinara in the pantry and you will be set for dinner.

Brown rice is a great staple as well. Throw 1 cup of rice and 2 cups of water in a pot, bring it to a boil and then simmer for 40 minutes. It takes longer than white rice but the benefits are worth it. White rice is brown rice that has been stripped of all the the nutrients and just the starch is left.

Steel cut oats are my favorite breakfast these days. I like to add some vanilla and mashed banana while they cook and top them with fresh fruit, cinnamon and almond butter. In the event that you don't have fresh fruit to work with, you could always add cinnamon with raisins or any dried or canned fruit you have on hand.

When stocking your pantry for emergency food, be sure to have plenty of canned fruit and vegetables, dried beans and grains and nuts. Canned soup is a good emergency staple, but be sure to look for low sodium varieties. It goes without saying, that any well stocked emergency stockpile will have plenty of bottled water, and candles with matches or battery powered candles (great in dark kids rooms!) with plenty of batteries. A battery powered AM/FM radio is a good thing to have on hand for emergency updates. Have extra blankets available, a first aid kit and make sure you always keep your cell phones charged. You never know when the power could go out!

Healthy lunchboxes

As a mom, one of my top goals is to make sure my kids eat a healthy diet, full of plenty of whole grains, fruits and vegetables. I try to avoid artificial flavors and colors and most processed foods. I say "most", because at times, I do send processed snacks that my daughter picks out. I don't want her to feel left out at the lunch table when all of the other kids are opening their pre-packaged Oreos, Cheetos and the like. I buy the Annie's brand Cheddar Bunnies, Chocolate Bunnies and Graham Bunnies. They come in small, kid size portions and are made with whole grains. They don't use artificial colors or flavors and the sugar content isn't horrible. It is also important to watch the sodium content in processed foods.

For my daughter, meat is not an option. Most days, she has a peanut butter sandwich. We use whole grain bread and sandwich thins. Since she doesn't like jam, some days I slice fresh strawberries or bananas into the peanut butter. I am happy to sneak in more fresh fruit! I try to mix it up and give her hummus and flat bread as well. She always gets a vegetable and fruit (organic when possible as pesticides have been linked to ADHD) with her sandwich as well as some nuts and/or a "treat". For her, the treat is one of her Annie's bunny packets, a chocolate rice cake, trail mix or a few chocolate cat cookies from Trader Joe's (yum!). The vegetable is usually carrots, but sometimes she requests frozen peas. The fruit options are a little more plentiful-apples, grapes, mandarin oranges, strawberries and peaches. My daughter is a little picky, so my options are a bit limited. I let her help pack her lunch each night which is a real key in getting your kids to eat what is in their lunch box. I am happy to say that she never comes home with wasted food in her empty lunch box!

Here are some healthy options that your child might like:

Nut butters with jelly/fruit on whole grain bread
Hummus with flat bread
Nitrate free turkey breast with cheese
Whole wheat bagel with cream cheese
Pasta salad made with Barilla Plus multigrain pasta (a favorite around here!)

Carrot sticks
Sugar snap peas
Cucumber slices
Broccoli or cauliflower with ranch dressing
Sliced sweet bell peppers
Grape tomatoes

Apples
Pears
Peaches
Mandarin oranges
Orange Slices
Grapes
Bananas
Raisins
Mangoes

Annie's Bunnies
Chocolate rice cakes
Trail mix
Trader Joe's Cat Cookies

Whatever you choose to put in your child's lunch box, please be sure it is a whole food, the less processed the better. We really are what we eat, so give your kids the best!

September Newsletter

 Nobody can give you wiser advice than yourself.

-Cicero

Deconstructing Cravings

The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.

No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.

The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:

·      Have a glass of water and wait 10 minutes.

·      Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.

·      What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?

·      When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time. 

Food Focus: Natural Sweeteners

Who among us doesn’t love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda. Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.

Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.

Raw Honey

Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.

Agave Nectar

Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a "sugar rush." It has a delightfully light and mild flavor.

Maple Syrup

Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.

Adapted from "The Cane Mutiny," New Age Magazine, March/April 1999.

Recipe of the Month: Maple Fruit Compote with Honey-Ginger Toasted Nuts

Prep time: 10 minutes

Cooking time: 20 minutes

Serves: 4

                                                                                                                       

Ingredients:

2-3 apples

2-3 peaches or pears

2 tablespoons maple syrup

1/2 cup raisins

juice of 1 lemon

1 teaspoon cinnamon

1 cup walnuts or nuts of your choice

1/2 teaspoon fresh ginger, minced

2 tablespoons honey

Directions:

1.   Wash, core and chop fruit into slices or chunks.                                        

2.   Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.  

3.   Cook over medium heat, stirring occasionally, for 10 minutes.

4.   Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.

5.   While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often, for 5 minutes.

6.   Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn.

7.   Top warm fruit with toasted nuts and enjoy!

Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.