Growing Healthy Kids

Even if you don't have kids, you'll want to scroll down to the bottom of this post for my moist, delicious turkey burger recipe. But if you do have kids, it's important to acknowledge that feeding children natural, whole foods is just as important as ensuring your children's safety, teaching your children about responsibility, and affectionately loving your children. With each healthy food choice you provide your child, you really are setting a foundation for vitality, focused attention, and wellness.

The first order of buisness is to acknowledge that fast food, doughnuts, and pizza are food imposters made of highly processed, un-natural matter that should only be eaten in desparate circumstances, if at all. I know that some children are just picky and don't like vegetables from the get-go; however, as a parent you can accomodate picky palettes with healthful substitutes and clever disguises. I pride myself on being able to make any unhealthy food in a healthful way, so if you have any requests please comment to this post and I'll try to help. My 11 month old daughter will eat any healthy food I present to her, but some days she doesn't want to eat some of the options I provide to her. Even so, the next day I try again. If you don't present healthful choices to your child, he/she will never be able to choose it--so put it on their plate at every meal. I have been so surprized at the healthy food my baby will eat, so don't set mental limits on your child's preferences.

If you know your child is a blood type A, you need to always be prepared for a food melt-down. We A's need to eat every few hours, so always have a PBJ, yogurt, or some power snack handy when you're out and about. Also, watch the clock and give your child the food before you notice a downward spiral. This will help prevent the inevitable crash that is coming.

If you're a new parent, do not be intimidated by making "baby food." It is so easy to cook some vegies and puree them. I would mix spinach in with butternut squash (which was in season), puree carrots with tofu, and mash avocado into a silky texture. Be creative and ask other mom's--they are your best support.

Here are some foods that my baby eats. I started her on table food at 8 months old, and she has flourished as a healthy eater. The recipes to some of these dishes will be at the end of this blog.

Foods Mylah Loves to eat:
frozen blueberries, defrosted in the microwave for 15 seconds.
scrambled egg
egg salad
tofu teriyaki
tofu with dill
lentils and brown rice (sometimes I just heat up some cooked lentils and melt some
organic mozzerella in with some garlic salt and Mylah loves it)
beans (any type--I often give her whole pinto beans plain)
avocado (her favorite)
split peas
turkey burger
broccoli flouretts (I just cut off the stems)
sweet peas
pear
plain whole fat yogurt with a little maple syrup
almond butter and fruit preserve on ezekial bread
rice noodles
chard
carrots
apple sauce--unsweetened

TOFU TERIYAKI
1 T olive oil
1/2 tub of tofu, cubed
1/4 cup of teriyaki sauce

Heat oil over medium heat, when oil is hot add tofu. Cook for about 4 minutes on each side. Remove from heat and add sauce. It doesn't get any easier than this, and my baby eats it up with broccoli and avocado on the side.

TURKEY BURGER
1 lb ground natural turkey breast
1 slice of whole grain toast, ground in a food processor
1 organic egg
1/4 cup teriyaki sauce

Mix everything together in a large bowl. Form burgers and either cook them on the grill or heat 1 T of olive oil over medium heat, when hot add burgers, and then cook on the first side until you can see the meat begining to turn a little light/white on the top. Flip the burgers (the cooked side should be browned) and then cook until you see clear juices coming through. A delicious burger that your whole family will LOVE!

Miso Happy!

It's snowing on this cold Spring day here in Colorado, and there is no dinner I'd rather eat on a day like today than Miso Soup. And I'm not talking about the miso soup you get with Sushi; I'm talking about a bowl full of vegetables, ginger, garlic, tofu, rice noodles, and a tasty broth. There is no better meal that fills up your belly with so few calories and so many minerals and nutrients.

Miso is fermented soy or rice, and it's health benefits are numerous, including aiding digestion, boosting immunity, preserving beautiful skin, maintaining nutritional balance, and much more. In fact, adding any fermented foods to your diet can benefit your body in similar ways.

Miso can be used to make dips, salad dressings, soups, and sauces. Its sweet and salty flavor makes it the best low-calorie, nourishing addition to any meal. To make this soup below, you can really use any vegetables, but this is one of my favorite ways to eat it.

MISO SOUP
1 T olive oil
5 crimini mushrooms, thinly sliced
(sliced Zuccini can be good when it's in season)
1 clove garlic, minced
1/2 T ginger (fresh or dried)
1 cup frozen broccoli flourettes (I use frozen for convenience)
1 block frim tofu, cubed
6-8 cups of water OR vegetable broth (or use half of each)
5 leaves of Chard, sliced
4-6 T miso paste (any kind will do--white, mellow, red, etc)
1/2 cup of scallions OR cilantro
2T flax oil (optional, but do not heat--add at the end)

In a large stock pot, heat olive oil over medium heat. Add mushrooms and cook until tender and moist (about 4 minutes). Then add garlic, ginger, and frozen brocoli. Mix together and then add tofu, water and chard. Bring to a simmer, and then add your chard. Then you'll need to ladel some of the hot water into a small bowl and dissolve your miso paste there. Mix and smoosh the miso around until it is mostly dissolved, and then put it back into the main pot. If you need more for flavor, repeat this step. Serve yourself a bowl, add your scallions, cilantro, and/or flax oil, and enjoy.

If you want this soup to be more filling, add some thin rice noodles to the stock pot and cook until tender (about 5 min). Yummy!

MISO SALAD DRESSING
2 T Miso
1 1/2 T honey or maple syrup
1 t fresh ginger, minced
1 T Tamari
1-2 T flax oil

mix together and enjoy--this also makes a great dipping souce for anything--including baked tofu.

Conscious or Compulsive?

I'd like to think I was a conscious eater; however, the truth is that my blood type is not the only thing "Type A" about me. I have a tendency to be very compulsive about many things, including food. I only venture off of the blood type diet a handful of times each year, and each time I am reminded why I don't eat foods that are not compatible with my body. Furthermore, when I'm losing weight, I write down everything I eat before I eat it, and I measure everything I consume.

I often wish that I could simply "listen" to my body, feed my body what it "tells" me it needs, and stop this mild obsession with what I'm eating. Unfortunately, I find that I cannot do this, and the more I try to do this, the more impulsive my relationship with food becomes. Just yesterday I was driving to work with a peanut butter and honey sandwhich (my dinner for the night) sitting in the seat next to me. I wasn't hungry, but I could not stop thinking about that sandwhich. The more I thought about it, the more I wanted it. I picked it up, placed it on my lap, and I thought about it for a few more moments. "Just a few bites," I told myself, and I proceeded to unwrap it and tear off a piece to munch on. I checked in with my stomach and noticed I was full, and then I found myself tearing off another piece.

By the time I got to work, the sandwhich was long gone, and my belly was bloated. "I haven't exceeded my caloric intake for the day, and I won't eat again tonight," I justified. Even though this justification was true, I still felt really bad about my behavior.

Why had I done this? Why didn't I wait? Why did I eat the WHOLE thing?

The only answer I can come up with is because I have been overeating the majority of my life, and it's a feeling I am addicted to. Addiction comes from a Latin word that means "devoted habits," and I am very devoted to the habit of trying to control what I consume, ignoring that attempt, and feeling remoresful in the aftermath. Those of you who have been thin your entire life probably cannot relate; however, if this cycle was not addictive, there would be no weight issue in America.

My favorite psychologist, Boulder's own Christine Caldwell, PhD, has developed a theory about healing addictive cycles like this; she calls it "The Moving Cycle." The idea is that "the only way out of addiction is through it," and the way through it is with Awareness, Owning, Acceptance, and Action. In order to make a shift, a person needs to move through these four states of being as needed. Every slip is another opportunity to become aware, own your behavior, accept what you have done, and take action to shift your energy.

Perhaps I'm not as conscious about my relationship with food as I'd like to be, but my hope is that the next time my mind insists that I eat something my body does not want or need I will consciously choose an action that is not part of this devoted habit.

HEALTHY TIP:
When the weather is warm, we all want a cool beverage to quench our thirst. My favorite healthy drink tastes like lemonade but has no calories or sugar. I take a 16oz cup and fill it with crushed ice, then I pour in 1 T of "Santa Cruz Organic Lemon Juice" (the only ingredient is lemon juice--not from concentrate) and then fill the cup with water. For some reason, it tastes better than a fresh lemon squeezed in a cup, but it has the same benefits. Drinking a glass of lemon water each day can help with digestion, liver functioning, mucus, and much, much more. Use a straw to spare your teeth enamel.

It's not only what you eat that matters...

The famous 1960's quote by Adelle Davis, "You are what you eat" has endured over time because it is so true: If you eat well, you feel well. If you eat crappy, you feel crappy. However, it's not only what you consume that matters, but how you consume it. This is what I love about the blood type diet: It takes into account that not all people are the same. Some people need to eat large meals less frequently; others need to eat small meals more frequently. Even if you don't know or care about your blood type, you certainly know your body well enough to know which category you fall under. Personally, if I don't eat every 2 hours, I feel so tired and grumpy.

When I'm losing weight, I need to eat a little bit all day long...I'm not talking about 6 small meals a day; I'm talking about 8-9 tiny meals. This makes it that I feel just satiated, but a little hungry 1 1/2 hours later. Along with this, I need to eat any animal protien in the morning, and eat vegan at night. This makes it so I am burning my fuel while I sleep and wake up hungry and ready for my protien-filled breakfast the next day.

A typical day on a weight loss journey for me looks like this:
6:30 am 1 hard boiled egg with garlic salt and a piece of toasted ezekial bread
8:00 am Nori with one leaf of chard layed on top of it, 1/8 c brown rice, wheat- free Tamari, 1/4 c raw tofu all rolled up like a burrito
10:00 am 1/2 c LF Plain yogurt with some blueberries
12:30 pm A salad of mixed greens, grated carrot, chopped celery, black- eyed peas, 1/4 avocado, and my special salad dressing (1T
dijon mustard mixed with 1 T honey or maple syrup)
2:30 pm Cinimon Raisin ezekiel bread with 1 T Almond butter
4:00 pm Tofu stir-fry with rice noodles (RECIPE IS BELOW)
6:30 pm 1 T Peanut Butter with 3/4 cup "Puffins" original flavor (they taste
like vanilla wafers and are so healthy)
7:30 pm 2 T dried cranberries and 1 T Pumpkin seeds

If it looks like a lot of work, it's because it is; however, it is so worth it. Eating this way keeps my hormones balanced all throughout the day, which makes my metabolism burn everything I eat, along with excess fat.

TOFU STIRFRY WITH RICE NOODLES and Miso Sauce
1 Package of Rice noodles, cooked be following the directions on the box
1 T olive oil
1 yellow onion, chopped
3 cloves of garlic, miinced
1 package of firm tofu, cubed
8 crimini mushrooms, sliced
2 carrots, sliced
1 cup of frozen broccoli
6 leaves of swiss chard or kale
1/2 cup of cilantro OR scallions, chopped
3 T miso paste
3 T Tamari
2 T Maple Syrup or Honey

In a large skillet, heat oil over medum heat. Add onion and cook for about 7 minutes, then add garlic and cook for about 1 minute. Add the tofu and rais the heat to you can lightly brown it (about 5 minutes). Add the mushrooms, carrots, and frozen broccoli. Stir together until broccoli is defrosted. Add the chard or kale, then place the cooked noodles in the dish. Before mixing together, in a separate bowl mix the miso paste, tamari, and maple syrup together until the miso is dissolved. Then pour the mixture over the noodles and veggies, and mix together until everything is saturated (you may need to make more sauce depending on your taste buds).

Even my 10 month old baby loves this dish. Before having her, I would add some curry powder in when I sauteed the onions.

Beans, Beans, the Magical FOOD!

For those of you who know me well, it is no secret that I love beans...and what's not to love? They're full of fiber, they're a healthy plant-based protien source, they are a slow digesting carbohydrate, and they're naturally fat-free. If you add beans to your diet, you will feel the benefits in your digestive tract, waist line, and energy level. It is true that the complex sugars in beans cause gas, but if you eat beans frequently you will encourage the growth of the bacteria that aid in digesting beans, which minimizes gas--so the more you eat, the less you toot.

When I'm trying to lose weight, I eat beans at least once a day. To save money and your sodium intake, buy your beans dried in bulk (you can add salt to taste). Before cooking, you'll need to soak your beans overnight in room temperature water OR for 1 hour in water that has been boiled (legumes do not need to be soaked). If you want to buy your beans in a can, read the ingredients to make sure there are no additives--beans and salt should be the only ingredients.

Bean salad is my favorite warm weather bean dish. With some fresh herbs, raw veggies, and a little citrus, this dish is worthy of a main course in my book.

BLACK BEAN SALAD
2 T Lime Juice
1 T Flax Oil
1 t (teaspoon) salt
1/2 cup of chopped cilantro (the taste of freshness)
1 cup of cooked black beans
2 carrots, chopped
1/4 red onion, chopped finely
2 celery stalks, chopped
1 cup corn kernels (either sliced off of raw fresh corn, defrosted, or from a can)
3 leaves of Swiss Chard, chopped

Whisk the lime juice, flax oil, and salt in a large bowl, then add everything else. Mix it all together and you're finished. This is a fresh, satisfying, healthy meal.

WHITE BEAN HUMMUS

1c dried white beans
2c Imagine “No-Chicken” Broth
3T fresh lemon juice
¼-½ c sesame tahini
1 clove garlic, minced
½ t ground cumin
pinch of paprika
salt to taste

Rinse and pick through beans, place in a large mixing bowl, cover with water, and soak for 8-12 hrs. (You may also pour boiling water over beans and soak for one hour if time is an issue). When beans have thoroughly soaked, drain and place in saucepan. Cover with stock and bring to a boil. Place lid over sauce pan, and reduce heat to low. Simmer for about 45-60 min., or until beans are tender. Drain beans, reserving the liquid, and set aside to cool—you may want to cook beans ahead of time and place in refrigerator.

In a food processor, combine lemon juice, tahini, and garlic. Place lid on machine, turn it on, and gradually add the beans. Once beans are all mixed in, slowly add the oil while machine is still on. Turn off the machine and us a spatula to get all of the hummus off of the sides of the mixing bowl. If the dip is too thick, add reserved broth in moderate amounts until desired consistency is achieved.

Add cumin, paprika, and salt, mixing it well in the food processor. Taste your dip, and adjust seasoning as desired. Place in an airtight container and sprinkle paprika on the top. Allow it to sit in the refrigerator for at least three hours, and enjoy!

Hint: even though beans can be cooked in water rather than broth, these bland beans taste better when they are cooked in a tasty broth.

BEAN BURRITO
1 cup of cooked pinto beans
1 T olive oil
1 yellow onion, chopped
1 T cumin
1 T paprika
2 t salt
2 t garlic or garlic powder
1/2 cup crimini mushrooms, sliced
2 carrots, chopped
1 cup frozen broccoli
4 leaves of chard or kale, chopped

Heat oil in large skillet over medium heat, add onions. Cook for about 5 minutes, then add all of your spices, included garlic and salt. Add your mushrooms, and cook until moist. Then add your carrots and broccoli; cook for about 5 minute. Add your greens, mix it all together, and put it in your favorite tortilla. I prefer brown rice torillas--they are high in fiber (which I clearly don't need any more of) and they are delicious when toasted in a skillet (with NO oil)


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Two beans that are all too often overlooked are adzuki beans and black-eyed peas. I live at altitude, so everything takes longer to cook up here; therefore, cooking times may vary, and you'll need to check your beans every once in a while to see how they're doing. Adzuki beans cook for about 1 hour, and black-eyed peas for about 90 minutes.

BLACK-EYED PEAS
1 cup cooked black-eyed peas
1 T Olive oil
1 t corriander
1/4 t allspice
1/2 cauliflour head, washed with the flourettes cut into small pieces
1 carrot, sliced
2 cloves garlic, minced
4 leaves of swiss chard (delicious!)
1 6oz package of feta cheese

In a large skillet, heat oil over medium heat, and add cauliflour. Cook for about 5-8minutes, stiring frequently. Add a tablespoon of water for steam. Next add your spices, carrots, and garlic, and cook for about 1 minute--only until you can smell the aroma of garlic. Add your beans, and cook until your vegies are soft but firm. Remove from heat and add your chard and feta. Yummy!

ADZUKI SQUASH CHOWDER (A winter and fall dish)
Adzuki-Squash Chowder
1 ½ c dry adzuki beans
2 T olive oil
1 large white onion, chopped or 2 medium leeks, thinly sliced
2 t tarragon
1 ½ lbs butternut squash or sugar pumpkin, peeled, seeded, and cut into chunks
6-8 c Imagine “No-Chicken” broth veggie stock
2 c corn kernels, canned or frozen
salt to taste (optional)

Rinse beans, and soak them for 4-6 hours in water. Drain, rinse, and set aside.

In a large soup pot, heat oil over med-high heat. When oil is hot, add the onion. Sauté until onion is translucent, about 2-5 minutes. Add tarragon, and stir to release flavor. Next add the squash, stirring in to coat with oil. Add the beans and the stock, making sure that the squash is covered in liquid.

Bring soup to a boil, cover and reduce heat to low. Simmer for about 60-90 minutes or until beans are tender.

Stir in corn and salt to taste. Adjust seasoning if necessary and enjoy.

Baked Goods that are Good for You

Since we all love a good treat now and then, it's good to have a few go-to healthy recipes to indulge your craving. As a general rule, though, when I'm losing weight (as I am right now with my final 10 post-partum pounds) I do not eat baked goods or sugar. Also, I am niether a gluten free or vegan consumer of foods. However, I just found out that my talented teenage cousin, Madeline, is sensative to glueten and lactose, and this was my first blogger request so here is what I know.

For gluten free baking, you can use a combination of rice flour and tapioca starch, with a ratio of 2 to 1.

To substitute butter in baking (if you do not want to use coconut or canola oil), use the same amount of apple sauce that recipe calls for in fat.

To substitute egg in baking, use ground flax seed mixed with water. To replace 1 egg, you'll need to mix 1 T (tablespoon) of ground flax seed with 3 T of water.

To substitute sugar in baking, you can soak some date pieces and mince them finely and add some maple syrup or honey.

I'm not going to lie, your baked goods will not taste like their fattening, glutenous counterparts; however, once your expectations and palett shift, you will be pleasantly surprized at the delicious, healthy goodness that you can create.

Here are two recipes that I created a few years ago, and if you use gluten free oats and follow my substitution guidelines, they are naturally gluten free.

These cookies are dense, but they are really yummy:

OATMEAL COOKIES
About 10 cookies
2 cups oats (Irish oats)
½ cup brown sugar
2 T ground flax
1 ½ tsp cinnamon
¼ cup chopped walnuts
2 T raisins
1 Egg, beaten
4 T vegetable oil
2 T maple Syrup

Preheat oven to 350 degrees. Lightly oil a baking sheet.

In a large bowl, add oats, sugar, ground flax, cinnamon, walnuts, and raisins. Mix well, breaking up and clumps in the sugar. Next add egg, oil, and syrup. Mix well and let sit for 15 minutes.

Use a spoon to place the mixture on the prepared baking sheet. Press each mound into a
2 ½ inch round with your finger.

Bake the cookies for 10 to 12 minutes until golden brown. Leave to cool for a few minutes, and then transfer to a cooling rack or a plate using a spatula. Store in an airtight container and enjoy!

APPLE CRISP
Apple Crisp
5 Granny Smith Apples, pared, cored, and sliced to ¼” slices
1 cup Spelt Flour
¼ cup brown sugar
2 tbsp maple syrup or honey
1 tsp cinnamon
½ tsp nutmeg
¼ cup walnuts, chopped (optional)
¼ vegetable oil

Preheat oven to 350 degrees. Arrange apple slices in an ungreased 8 x 8 baking dish. In small bowl, combine flour, sugar, syrup or honey, cinnamon, nutmeg, walnuts, and oil. Mix well until crumbly. Sprinkle evenly over apple slices. Bake until tender, about 45 minutes.

This next recipe is compliments of Amber. I have not had the chance to try them yet, but she says they are so good:

APRICOT OATMEAL BARS

1 cup flour
1 cup oats
1/2 tsp baking soda
1/2 cup applesauce
1/2 cup agave

Apricot filling- in saucepan combine 1 cup of snipped dried apricots and 3/4 cup of water, bring to boil; reduce heat and simmer covered for 5 minutes. Add 1/4 cup agave adn 1 tbsp flour- cook 1 min more til thickened and bubbly.

Combine flour, oats, agave, applesauce and baking soda- reserve 1/2 cup or so to put on top. Press mixture into bottom of baking dish- spread filling and add remaining mixture on top. Bake 350 for 30-35 min.

You can also do a cranberry apple filling- 1 cup of chunky applesauce, 2/3 cup dried cranberries, 1/2 tsp cinnamon and a dash of cloves.

I hope these tips help to expand your baking repitiore and quench your cravings!

Getting Started

As I get started on my very first blog, I think it's appropriate to reflect on how I got started with my healthful lifestyle. I was raised on pizza, fast food, and tuna caserol. Not only did I eat poorly, I also overate at every meal. After years spent suffering in my body with obesity and illness, my dad, Dr. Michael Kwiker, introduced me to a diet that is tailored to my specific metabolism. 11 years ago I started following the Blood Type Diet for the "A" blood type, and my health, mood, and weight have benefited enormously. When I changed the way I ate, I began to cook for myself, appreciate the beauty of food, and become conscious of my relationship with food. In short, the nutrition of my meals became important to me, and I thoughtfully chose each calorie I consumed.

Now that I am a new mom, shedding the baby pounds has reconnected me with the importance of eating with awareness, and I plan to share with you here the meals, snacks, and menus I use to keep myself and my family healthy, happy, and well nourished. I also plan to share with you my process of having a relationship with food that is conscious and honest.