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This blog post is the second of a three-part post started April 12, 2010. You can find Part 1 here.

Organic Vs. Non Organic
This topic comes up time and time again with produce. Organic is sometimes twice the price of non-organic produce and you may wonder whether it is worth the spending the extra cash.

The rule generally plays out like this, for the "green" folk. If your fruit or veggies has a peel or skin which is discarded and not eaten, then feel free to buy non-organic. Bananas, citrus fruits, or certain tropical fruits would fall into this category. Those in which you may eat the peel or skin, i.e. apples, pears, carrots, cucumbers, etc. would be those in which you would consider buying organic.

In my quest to serve up the freshest of items, yet still maintain my product remains safe to eat, I choose a different method altogether. I stay away from organically grown items. OK, all you naysayers can insert your comments here................................................But let me explain why.

Organic produce has relatively low turnaround in the average grocery store. Since it is more expensive, the average consumer does not purchase it. Therefore, the non-organic items tend to be fresher because they are stocked on the shelves more frequently. If you insist on freshness and organics, try a local Farmer's Market for your best options and price.

Of course, Farmer's Markets are not always an option, especially the winter months. Therefore, try using more care to clean your produce.

My favorite item on the market today is Veggie Wash. It comes in spray form at your local supermarket but can cost between $3.99 and $4.99 a bottle. Not cheap, I know. So go to the source, and buy it in gallon size containers. Then just fill up your spray bottle as warranted.I find that 2 gallon-size containers will get me through a year. Plus, not only does this product work great on your fruits and veggies, but it works great as a non-chemical cleaner for your counter tops, cutting boards, and coffee maker!

If you have doubts about how well the product works, just take a look at the following two photos. One shows blueberries before the product use and the other shows the after. Just spray it on your produce (not recommended for mushrooms), let sit a moment, then rinse with cold water.

Veggie Wash removes all the waxy like coating on grapes and blueberries, plus removes dirt and outer surface residue from all others.

In the next blog post, we'll talk about how to stretch your produce dollar and prepare a fruit salad that will last just about a week. Really!

Blueberries after

Blueberries before

Fruit Salad. Yummy, yummy!

Ah, yes! That Wiggles tune is back to haunt those of us who cringed as our children listened to the song over and over again. But those Wiggles were much smarter than we gave them credit for.

Fruit salad is yummy and so good for you, if you make it from scratch. And it isn't as hard as you think. Not only is it healthy, but it looks so pretty and colorful. Put out a plate of fruit salad on the kitchen counter before the kids even walk through the door after school, and I guarantee you after they spot it, they won't ask for a different after school snack.

Fruit can be expensive. And I have been asked how one can fit it into one's budget. Well, quite simply, instead of buying a few of packages of processed foods or boxes of sugary cookies, one can buy fruit instead. Finding the freshest fruit is a science, not an art. It is all about getting to the grocery store at the right time.

Local grocery stores don't receive deliveries on Sunday. This means that Monday morning is quite literally the worst time to shop. The shelves have been raked clean from the weekend shoppers. Some will have Saturday delivery, but most likely it will just be the bigger chains. Your best time to shop for any kind of produce would be Monday afternoon or Tuesday morning. After that, they will be stocking up for the weekend, so Thursday evening or Friday morning will be your next best bet. Keep this in mind when you shop for your produce. I actually try to make it to the grocery store twice a week for fresh goods. Tuesday morning and Friday morning. If I make it to the discount warehouse that week, I may only make the one trip.
Speaking of the discount warehouse, I find the best produce at Sam's Club. The reason for this, I think, is that they have great turn around. Small restaurants, schools, cafeteria's, etc. buy their food at a discount warehouse. Because Sam's is the one here in my neck of the woods, it is the one I shop at. For you, it may be a Costco or a BJ's. But they all provide the same service. Because of this, there is a fast produce turnover. The other great thing about a discount warehouse is that you get a lot more for your money. For a dollar more, you generally get twice as much than you get at the grocery store. If you are afraid that you won't be able to eat that much, don't be. I challenge you to prepare a fruit salad the way I will tell you and fruit will become a main staple in your household. You will serve it at breakfast, blend it up with yogurt for smoothies, or use it as a side dish for Chicken Quesadillas at dinnertime!

In my next post, I'll tell you whether it is worth the extra price to buy organic fruit. I'll tell you how to clean your fruit. I'll also tell you how to stretch the life of your fruit so it doesn't go bad before you get the chance to enjoy it.

To be continued...

Remember, your body was not created in a day. In fact, it took precisely 9 months in your momma's belly. When anyone begins a fitness routine, I tell them to give it 9 months to see drastic results. It seems, however, the last place those results are seen are around the mid-section...you know...the 'love handles'. Why do they call them 'love handles', anyway? Exactly what is there to love about them? Your middle is normally the first place the weight goes on and the last place it comes off, so patience where that's concerned is key. If you are looking to jump start the midsection loss or finalize your goals by shedding those love handles, I can give you a few tips.

1-Increase your cardio. P90X is a great workout, but it may fall short of the anaerobic cardio routines for those who are looking to drop some serious weight. On the days where you do your muscle workouts, add 20-40 minutes of a cardio routine. It could be as simple as a brisk walk or jog, or something more intense if you have the energy. I like to add a ChaLEAN Extreme Interval routine or a Burn it Off video. They are quick but intense.

2- What made the big difference for me was adding Rev Abs. It is another program that Beachbody offers which really targets the core, but in cardio fashion. So, on my off muscle days, I add a Rev Abs program to my routine.

3- Keep your diet as simple as possible. The proteins are great! But add in some roughage for quick digestion. Try big green salads, fresh fruits (especially first thing in the day), and fibrous breads if necessary. Keep the carbs to a minimum, but don't leave them out entirely because it can lead to cravings.

4- Try a neoprene tummy trainer. You can get them on Amazon, like this one. It helps to keep you aware or your abs (so you can keep it tucked in) and gives added support to your back. When this happens, your posture changes, and those love handles magically start to shrink. You also sweat vigorously under the trimmer!

5-Drink plenty of water. I prefer iced green tea. I find it works wonders. Also, Shakeology is a huge option. It really helps to reduce the midsection by cleaning out your inners. Belly bloat and the like starts to disappear. Again, this is a great quick fix. Stay away from carbonated beverages, sugared waters, and beer.

I think you'll find that after your first month of any exercise routine, the changes will be more apparent. But any of the above suggestions will help you bring it up a level!

This recipe came to me through my first issue of Clean Eating Magazine. I'm discovering a whole new way of eating and this magazine is exactly what I need to help feed myself and my family healthier foods. Tonight I tried a reader submitted recipe but with a few small changes of my own. The family was fooled by what was really in there. But it didn't stop them from digging in!

Pasta...Surprise!
4 Jenny-o Turkey Sausage Links (I used 2 hot sausage and 2 sweet sausage links)
1-13 oz. package of whole-grain pasta like Barilla Whole Grain Rotini
1 small onion, finely chopped
1 clove of garlic, minced
1/4-1/2 cup carrot shreds
1 Roma Tomato, cut into chunks
1 zucchini, finely diced
1 roasted red pepper, chopped (to roast a red pepper, simply place it in the broiler and turn it every few minutes until it turns black. Remove it from the oven and place in a saucepan and cover. Let sit for 5 minutes. Then remove the skin and the seeds.)
15 oz. can of pumpkin puree* (I use Farmers Market Organic Pumpkin)
*According to NutritionData.com, one cup of canned pumpkin without salt contains 83 calories, 1 gram of fat, 20 grams of carbohydrates, 7 grams of fiber and 3 grams of protein. Pumpkin has also been deemed low in cholesterol and sodium, and a good source of vitamins E, C, A and K, magnesium, copper, potassium and iron. A significant portion of the calories from carbohydrates in each serving comes from natural sugar.
10 oz. or a cup and 1/4 of Light Ragu Tomato and Basil Sauce
1 tbls. low fat cream cheese

Cook pasta according to pasta directions.

Remove skins from sausages. In a skillet over medium heat, brown sausage meat until no pink remains (about 7-9 minutes). Add onion and garlic and saute until onions are translucent. Add carrot, tomato and zucchini and saute for 3-5 additional minutes.

Add red pepper, pumpkin and pasta sauce. Cover and simmer 7-10 minutes or until vegetables are soft. Add cream cheese, then turn off heat and allow cheese to melt.

Drain pasta and return to pot. Add veggie sauce and allow to stand for 2 minutes.

Serve with Alexia Hearty Whole Grain Rolls and a big green salad.

(Serves 6)

This question came up on my Facebook page and I just had to share it with all of you, especially the Shakeology skeptics. How much sugar IS in Shakeology and will they ever make a LOW SUGAR version? The question is a valid one, because reading the label tells you that 9 grams of sugar per serving is nothing to sneeze at. That would typically be the amount of sugar in a bowl of kid’s cereal (a low sugar cereal, believe it or not), and by all standards would be quite a bit of sugar.

The difference between your Shakeology and your kid’s cereal, however, is the TYPE of sugar that is used. Your kid’s cereal uses white, refined sugar or Sucrose. This would likely be on your list of “bad for you” sugars. Shakeology uses fructose. Fructose is a simple sugar commonly found in fruits and honey. It is NOT HFCS or High Fructose Corn Syrup. High fructose corn syrup (HFCS) is a sweetener made from corn and can be found in numerous foods and beverages on grocery store shelves in the United States.

High fructose corn syrup is composed of either 42 percent or 55 percent fructose, with the remaining sugars being primarily glucose and higher sugars. In terms of composition, high fructose corn syrup is nearly identical to table sugar (sucrose), which is composed of 50 percent fructose and 50 percent glucose. Glucose is one of the simplest forms of sugar that serves as a building block for most carbohydrates.

HFCS is certainly something that you want to limit if not discard completely from your diet. This article from the Mayo Clinic will tell you more.

Shakeology leaves out the refined sugar or Sucrose, leaving behind just Fructose. Fructose is a monosaccharide (simple sugar), which the body can use for energy. Because it does not cause blood sugar to rise tremendously (it has a low glycemic index), fructose is a good substitute for sucrose (table sugar). Here is a great link explaining fructose.

A small amount of fructose, such as the amount found in most vegetables and fruits, is not a bad thing. In fact, there is evidence that a little bit may help your body process glucose properly.

I repeat, fructose and HFCS are not the same. Fructose is sweeter than sucrose so less is needed to achieve the same sweetness, offering calorie savings. Fructose has a low glycemic index and does not cause surges and dips in blood glucose levels. Pure crystalline fructose offers many functional benefits when added to a wide range of foods and beverages, improving product palatability and stability.

Shakeology uses fructose for the obvious reasons, but in order to keep the taste standards to your liking, its developers resisted using the artificial sweeteners found on the market today. Here is a quote from Steve Edwards, Nutritional Expert at Beachbody.

"Fructose is a natural sweetener from fruit. It's not high fructose corn syrup, which is categorized as an artificial sweetener because the fructose in it is chemically altered sucrose (table sugar). High fructose corn syrup is controversial as it's not even really fructose but converted glucose. We use non GMO fructose from beets (amount on label). It's not controversial at all. It's a low glycemic index fruit sugar that works in the formulation as a transport vehicle for the nutrients and for taste. Unless we were going to eliminate sugar altogether we can't do much better. Perhaps agave or honey but they have their naysayers as well. Beyond this we're in to artificial sweeteners or a natural flavor and believe me when I say that if we left the taste natural none of you would touch it."

I hope this answers your questions about sugar and Shakeology. Consider yourself educated. Fughetaboudit and enjoy it instead!

Quinoa (pronounced KEEN-wah /ˈkiːnoʊ.ə/ or /kwɨˈnoʊ.ə/, Spanish quinua, from Quechua kinwa), a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a grass. As a chenopod, quinoa is closely related to species such as beets, spinach, and tumbleweeds. Its leaves are also eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is currently limited. Find the nutritional facts here.


My take on Quinoa:
After taking on the chore of looking up Quinoa and searching it out in the grocery store (Super Target sells it in the baking isle)or you can buy it here on Amazon (which, by the way, is a great deal since you get 4 bags for that price! One bag at Target runs around $12), I then started searching for recipes on the internet. You know how most of these recipes you find have ratings? I was intrigued to see that any recipes involving Quinoa received 4 1/2 or 5 stars out of 5. It seemed to me that this may be the new, healthy food I had been looking for!

It is surprisingly easy to prepare. Much like rice, it is simmered at a low temperature until the water is absorbed, then it is allowed to sit and soften, the way cous cous would be prepared. In total, about 25 minutes. Although it tastes very interesting on it's own...not too bland, not too chewy...it does need to be livened up. The recipes I found did everything from cooking the Quinoa in different kinds of broths or fruit juices, to using it as a base for muffins and puddings (I can't wait to try those)! The add in's are endless. It can be served hot, warm, or cold, tossed into salads, main dishes, entrees, breakfasts and deserts!

Last night, I baked up some chicken, and tried a Mediterranean Quinoa dish side dish. I cooked up 1 cup of Quinoa in 2 cups of water. After it simmered and sat for 14 minutes (it expands tremendously, so don't be fooled by the seemingly small amount), I added 2 tbls. of Avocado Oil, 1/2 cup Feta Cheese, 1/2 cup pitted Kalamata and Green Olives, sliced, and 1 tsp. Greek Seasoning from Penzey seasonings. It was the most amazing thing I ever tasted! In fact, my newly turned 10-year old twins couldn't get enough of it! They kept looking at me as they helped themselves to more, wondering if I was going to stop them! It still amazes me that as I continue my journey to feed my family better, the foods that they are not afraid to try...and enjoy!

Quinoa will be a staple at our home now. I plan to try a recipe I found with carrots and raisins...plus a muffin recipe that looks outrageous!

To be continued...