Carrot Almond Flour Muffins: gluten & grain free and naturally low sugar

Muffins can be one of the least healthy foods we eat.  Many of us are tricked by the words "blueberry", "pumpkin" or "7 grain" but in reality, muffins generally have a LOT of sugar and aren't so nourishing.  The Bountiful Blueberry Muffin from Starbucks, for example, has 55g of refined carbohydrates including 29 grams of sugar (that's over 7 tsp).  I've talked about sugar and carbohydrates in posts here and here and if you've read those posts, you know that Americans (and especially most children) are getting way too much sugar and that sugar is now thought to be a major (if not THE major) contributor to diseases from heart disease to diabetes and the inflammatory process behind those and many other issues.

These simple and delicious Carrot Almond Flour Muffins (adapted from The Sweet Beet) that my 4 year old and I made this morning are a great family-friendly healthy muffin.  Sam has had 3 today and said they are "super yummy" and he's a tough critic these days!

Carrot Almond Flour Muffins:

2 cups almond flour (I get this from the bulk section at Whole Foods for about $1.50/cup)

1 tsp baking soda

1 tsp cinnamon

1 egg

1 cup grated carrot

1/2 ripe banana

1/3 cup melted grass-fed butter or coconut oil

2-3 Tbsp real maple syrup or honey (we used honey)

2 Tbsp water

Mix the dry ingredients and wet separately, then pour the wet into the dry and stir to combine.  Grease the muffin tins and cook at 375 for 15-20 minutes.

This recipe makes about 9 muffins, each with less than 4 grams of sugar per serving and zero refined anything!  They would make a great breakfast or snack on-the-go.

Enjoy!

The power of touch for all ages

Valentine's Day is all about LOVE, and one of the best ways to convey love is through touch.  Here's just a little reminder about the amazing power of touch.  And as you go around today wishing a happy Valentine's Day to all, why not include a thoughtful touch (just keep it within reason ;)

* When a baby is born and is allowed immediate skin to skin contact with his mother, his temperature, breathing, heart rate, digestion and blood sugar regulate, his stress levels are reduced, he tends to latch on to breastfeed easier and his skin is even colonized with the same beneficial bacteria as the mother.  The mother also benefits: hormones to promote breastfeeding and mothering are stimulated and she is more relaxed.  My dear friend recently had her 3rd baby via  C-section and asked to be given the baby immediately.  The hospital where she delivered said they had never done this but agreed to it and recognized the benefits.  She said it was such a sweet time and was so glad she asked and they said okay.  She'll likely remember that moment forever.  This skin-to-skin contact is important throughout the first days and weeks and is ideally practiced with the father as well.  According to a recent study, the lasting positive benefits of skin-to-skin contact were seen in 10 year olds who were born premature and included a better response to stress, more mature functioning of the autonomic nervous system and better cognitive control than 10 year olds who were preterm and received standard care.

the week in inspirations: Relax and Revive

I'm obsessed with the Ro chair designed by Jaime Hayon for Fritz Hanson to be comfortable and obviously beautiful.  Ro is Danish for tranquility and the sculpture and coziness is very zen.  I'll take 2, please!
Nest/suite ny

And speaking of zen, have you read the Time Magazine Mindful Revolution article about meditation.  This new 'revolution' is showing up everywhere with classes from Google HQ to your local college and even middle schools.  The practice shows great results including increased productivity, academic performance, happiness and creativity as well as reduced stress, anxiety and depression.  I think most of us could benefit from a few moments of silence to reset.  I know I sure could!  Here's a simple 5 minute guide to meditation if you want to give it a try.  And below, a little more information on the what and why of living in the moment.

is fragrance bad for us?

You've probably heard or know from first hand experience that when you're pregnant, your sense of smell intensifies....dramatically. 

For me, the biggest offender is fragrance.  There is no way I could use perfume right now, and actually haven't been able to since I was pregnant with my 2 year old.  Any strong fragrance instantly gives me a headache and irritates my sinuses and throat.  My husband recently brought me the new InStyle magazine...so sweet, except that the sample perfume pages were making me so sick I couldn't read it for days after I ripped out the offending pages.  

 It's no wonder we want to smell fragrant.  These women all look so sexy/happy/irresistible!

So today when I popped into CVS to grab shampoo, I should have looked at the label a little closer.  I chose a product quickly (no time to really dig into a label with a 2 year old in tow) .  Since it read "sulfate-free" I figured it had to be among the best, "healthiest" options I would find at this particular store.  Later in the shower, I experienced the instant reaction mentioned above as soon as I applied the shampoo.  It left me wondering - what's really in this shampoo that's is causing this and what else is it doing to me besides making me uncomfortable... and what about the baby!!??!

It turns out that the fragrance that makes our shampoo, make-up, deodorant, scented candles etc. smell so nice is loaded with phthalates.  We've all probably heard the word before and know it has a bad connotation.  I know I've read about them and made a mental note to avoid them, but sometimes you just want to walk into a store and buy products without needing a doctorate in chemistry- so you forget about all those big words and just buy the product you're familiar with or that has pretty packaging.  But if you want an easy way to avoid at least some phthalates, look for a product that's fragrance-free.  And here's a quick little explanation why:

• A study by Dr. Shanna Swan, an epidemiologist at the University of Rochester Medical School found that the higher the level of phthalates in the mother's urine during pregnancy, the greater the problems occurred in young boys.  Asked what she found in babies, Swan said, "We found that the baby boys were in several subtle ways less completely masculine." 

• Dr. Howard Snyder, a pediatric urologist at Children's Hospital in Philadelphia, says Swan's findings line up with what he's seeing in newborn baby boys: an alarming increase in deformed sex organs. 

• A three-fold increase in hypospadias, a birth defect that causes problems in urination. 

• A two-fold increase in another abnormality: un-descended testicles. Snyder says something seems to be interfering in the womb with the production of testosterone, causing the male organs to form improperly. And he suspects it may be phthalates.

• Phthalates in fragrances consist mostly of chemicals called volatile organic compounds, or VOCs.  Some VOCs, such as formaldehyde, ethanol and d-limonene, cause eye, nose and throat irritation, difficulty breathing, allergy symptoms and headaches. Formaldehyde is considered a probable carcinogen by the U.S. Environmental Protection Agency (EPA).

• Women of childbearing age had the highest levels of phthalates. Since phthalates are particularly dangerous to fetuses, this is of great concern.

• Phthalates are added to cosmetics and perfumes for multiple reasons. For example, their oily texture helps lubricate other substances in a formula. Phthalates also help lotions penetrate and soften the skin. They’ve become essential to scented products, however, because phthalates help fragrances last longer, according the American Chemistry Council.

• Phthalates aren't required to be listed as an ingredient by the FDA because they're claimed as "fragrances" or as a part of trade secret formulas, and are exempt from federal labeling requirements."

So I'm not suggesting that we all stop using our favorite perfumes.  Just maybe eliminate fragrance where you can and indulge when necessary :)

To read more information on this topic check out these where I found many of the facts listed above: healthy child blog, CBS News

Why choosing grass fed and pastured meat is important

I know I don't do a lot of recipes on Green & Plenty that feature meat or poultry but I want to start adding more!  I try to be picky about where my meat comes from and so recently I signed up to join a buying club through Wallace Farms to supply us with most of our grass fed meat, butter and poultry.   And here's why:

The group of farmers who supply the products for this buying club believes in raising grass fed animals without antibiotics, hormones, pesticides and using sustainable farming methods.   Sure you can get some grass fed products at grocery stores and either way it's more expensive than conventional, but I like the idea of supporting a local trusted farm (and it's a bit cheaper than Whole Foods).  If you can't afford grass fed for all your animal products, choose a few items each week if you can as a start.

The benefits of grass fed meat and poultry that should have you asking questions next time you're at the butcher counter:

Jamie Oliver's Food Revolution: the fight is back on!

Jamie Oliver is awesome!  His cooking show is fun and inspired and his dishes real yet simple enough for any home chef to master (and he has a certain British charm that I find hard to resist).  But it's his food philosophy that I truly love! 

Jamie Oliver's Food Revolution started tonight and it's eye opening!  If you haven't seen it I would highly suggest checking it out!   He's trying to make us aware of what our children are really eating and transform school lunches into something that will actually promote the health and nutrition of our children...what a novel idea!! 

Here are his 3 ideas for starting your own food revolution at home...

Know what you’re eating. In addition to making school lunches healthier, Oliver wants to help Americans become savvier about food — including where it comes from and how it affects your body. He emphasizes fresh, locally grown foods instead of packaged, processed ones that may contain filler ingredients with no nutritional value. Although it may be cheaper or easier to load your freezer with ready-to-serve foods, Oliver encourages families to invest in their health and take the time to cook fresh meals as often as possible. If frozen chicken nuggets are one of your grocery-list staples, for example, consider making your own with fresh chicken cutlets. Offer the kids oatmeal for breakfast instead of pop-in-the-toaster pastries.

Don’t obsess over fancy food labels. Sustainable, organic, free range: While these are all hot trends now in the food world, Oliver would rather see families just focus on buying more fresh foods than get caught up in deciphering such "healthy" labels.

Cook with your kids. Eating meals as a family has proven benefits (studies have shown kids who eat with their families get better grades and are less likely to use drugs and alcohol than those who don’t), but preparing meals together may be even better. Cooking can encourage kids to try healthy ingredients they otherwise wouldn’t touch and teach them about proper portion sizes. It’s also a fun way for you to bond. And you'll arm teens with skills they can use to prepare healthy meals after they’ve flown the coop for college or to live on their own. Give each kid their own age-appropriate job: For example, little ones can rinse vegetables while older kids saute them.

Bravo Jamie, Bravo!!

food & mood

The April issue of Vogue (covered by the gorgeous and talented Rihanna) contains a story about the use of food as a natural alternative to antidepressant medications.   It seems that some doctors are finally considering the nutritional status of a depressed patient when determining the best treatment plan for their patients.  Antidepressant drugs can have serious side effects and can be expensive.  Recent research has found that patients taking 1,200 mg of fish oil a day had similar benefits as those they would see from taking medication.

image by Annie Leibovitz via Vogue

The concept behind the "food-as-antidepressant" theory is that without certain amino acids (the building blocks of proteins) such as tyrosine and tryptophan, we can't make the feel good neurotransmitters serotonin and dopamine.  Vitamins and minerals like Zinc and some B vitamins as well as the omega-3 fats are also needed for our brains to function optimally.   So whether or not your mood could use a little lift (it was a long winter) or you think there is a serious concern of depression, talk with your doctor and consider what's in your diet.  Try to include more fruits, vegetables, nuts, seeds (chia and flax particularly), fish and lean meats.  An omega-3 supplement is another thing you may want to consider as it can be difficult to get enough from the diet if you're not a big fish eater (I take about 2000 mg of Nordic Naturals omega 3 fish oil supplements daily).  Also consider asking your doctor or a dietitian about supplementing with amino acids or B vitamins.  And when in doubt, a little sunshine and a good Rihanna tune can't hurt!