Spice Bread

2 cups whole wheat flour
1/2 cup honey
2 tsp baking powder
2 tsp cinnamon
1 tsp cloves
1 tsp nutmeg
1/2 tsp baking soda
1 tsp ginger
2 eggs
1 cup soy or rice milk
1/4 cup molasses
1 Tbsp sunflower oil or melted butter
1 medium grated apple
1/2 cup raisins or diced dates
1/2 cup chopped nuts
1 cup oatmeal
In large bowl combine dry ingredients. In another bowl, combine moist ingredients. Stir dry ingredients into wet ingredients. Stir until moistened. Pour into 1 greased 9x5x3 inch pan or 2-3 mini-loaf pans. Bake at 325 degrees F for 60 minutes (25 minutes for small pans) or until toothpick inserted near center comes out clean. Cool 10 minutes. Remove from pan and continue to cool on wire rack.

Pumpkin Cookies

4 cups whole wheat flour
2 cups oats
2 tsp. baking soda
1 Tbsp. cinnamon
1 cup softened butter
1 cup honey
1/4 cup molasses
2 eggs
1 tsp. vanilla
1 1/2 cup pumpkin
1 cup nuts, raisins, carob chips
Preheat oven to 350 degrees F. Combine flour, soda, cinnamon. Set aside. Cream butter. Add honey and molasses beating until light and fluffy. Add eggs, vanilla and pumpkin. Mix well. Add dry ingredients a little at a time, mixing well. Stir in oats, nuts, raisins, carob chips. Drop onto lightly greased cookie sheet. Bake at 350 degrees F for 20 -25 minutes or until firm. Dough may also be frozen and thawed in refrigerator.

Healthy Holiday Date Balls

1 cup chopped dates
1 cup chopped nuts
1/2 cup honey
1 tsp. baking powder
3/4 cup whole wheat pastry flour
2 eggs
1 tsp. cinnamon
1/2 cup coconut flakes
Mix together dry ingredients. Add eggs and honey. Mix well. Stir in nuts and dates. Spread in 8x8 greased pan. Bake at 350 degrees F for 15 minutes. Immediately take portions of the cooked dough and form into balls. Before balls cool off roll in coconut flakes. Makes 12 - 24 balls depending on size.

Healthy Holiday Snacks

It's almost Christmas and in case you haven't had your fill of holiday baking and preparations I've decided to try and put a new recipe out each day this week that is a "healthy spin" on some favorite snacks for this time of year.
Party Mix - like Chex Mix - only better!
6 Tbsp. butter
1/2 - 3/4 tsp onion powder
1/2 - 3/4 tsp garlic powder
1/2 - 3/4 tsp chili powder (depending on your taste buds!)
pinch of sea salt
3 cups puffed rice cereal (health food store brand - hfsb from here on out!)
3 cups wheat squares cereal (hfsb)
3 cups puffed corn cereal (hfsb)
1 cup of your favorite nuts (raw is best)
1/2 cup raw sunflower seeds
1/2 cup raw pumpkin seeds
Heat oven to 250 degrees F. Melt butter in large roasting pan in oven. Stir in seasonings. Gradually stir in remaining ingredients until evenly coated. Bake 1 hour, stirring every 15 minutes. Spread on paper towels if excessively greasy to cool. Store in airtight container. makes 12 cups of snack mix.

Big Bad Bugs!

My son Colton is down with a very bad virus. I am so grateful and amazed at his immune system. Contrary to typical belief among those in the traditional medical community who work to stop the symptoms - we do our best to let them have at it. Let me put a different spin on it - instead of the virus making the throat sore, the tummy have a knot in it, the vomiting, the runs - consider instead that it is the body's response to getting rid of the bug that causes the symptoms. Oftentimes the stronger the symptoms - the faster and more aggressive the detox and removal of the bug- is occurring. Don't think for a second that we like to celebrate the misery - we do take medicine if it gets too uncomfortable or fever is too high - but for the most part it is best to let the body do what it needs to. If the body has the appropriate nutrition (fuel), rest and nurturing (for Colton that is Madden on xbox and Sports Center - when I was little I liked paper dolls and the Price is Right) then it can handle cleaning out the bug. If we interfere with the body's natural process of detox we can actually store remnants of the bug in our bodies which can lead to more chronic issues later in life or just a recurrence of the same infection.

Healthy Kid Food

Kid Food – 2 years and beyond

Breakfast

• Fresh fruit or melons
• Fresh juice
• A complex carbohydrate such as oatmeal or whole grain bread/cereal

Lunch

• Fresh fruit
• Fresh veggies – leaf lettuce, carrots, cucumber, cauliflower, broccoli, spinach
• May add steamed veggies
• Whole grain bread, pasta or rice

Bag lunch ideas:

• Whole grain pita pocket with fresh veggies cut up
• Celery sticks with nut butter
• Fresh fruit – an apple is the first and most authentic fast food!
• Veggie sticks
• Whole grain bread with nut butter and bananas sliced or a fruit spread
• Salad
• Cheese sticks or cheese with whole grain crackers
• Whole grain bread with veggies and natural turkey slices

Dinner

• Raw fruits or melons
• Raw veggies
• Steamed veggies
• Fish or fowl – broiled, baked or grilled
• Raw nuts or seeds

Snack ideas:

• apple and string cheese (remember to limit dairy)
• yogurt or kefir with fruit
• baby carrots & hummus
• Wasa bread & flavored hummus
• toasted Ezekiel bread dipped in extra virgin olive oil
• cottage cheese with fruit & flax seed oil
• rice cake with almond butter & raw honey drizzled over the top.
• almonds and apple or other fruit
• brown rice cakes with cream cheese and tomato

Gimme Five

I love my boys. They are the greatest gifts sent straight from heaven. They never fail to keep me on my toes and fill up my life with laughter and adventure. My oldest son is six and he is a health nut. He’s gone out for company lunches with my husband and the co-workers are shocked that a kid would order salad and water for lunch at Olive Garden. My youngest son who is two, on the other hand, keeps me on the phone with Poison Control as he loves to eat toothpaste, cough syrup and even Icy Hot. Recently he was banned from all refined sugar for a week when I discovered he was half way through a bag of mini-marshmallows his older brother got from a birthday party where the party favors were marshmallow guns and a bag of mini-marshmallows. I obviously have much more training to do with my two year old on what is considered healthy and nutritious.

Have you ever heard the difference between broccoli and boogers? Well, the difference (and punch-line) is that little kids will eat boogers. Gross yes – but mostly true.

It is recommended that we all get at least 5 servings of fruits and vegetables a day. You may find this particularly hard when it comes to feeding your children. Unfortunately this doesn’t mean a glass of Sunny Delight for breakfast, a fruit cup from the school cafeteria at lunch (you know the diced pears in heavy syrup), and a leaf of Iceburg lettuce with extra ketchup on the burger for dinner. Ideally you should serve fresh and raw fruits and vegetables – if you go organic…even better! Serve them first at every meal for two reasons – they digest faster and you can fill them up on the good stuff from the start.

Raw fruits and vegetables are essential for vitamin, mineral, carbohydrate, protein, fatty acids, antioxidants water, and enzyme content – a complete array of nutrients every body needs. If you have trouble getting your children (or spouse) interested in raw fruits and veggies then purchase a juicer and begin making delicious and nutritious fruit and veggie combinations. We have juice mixer parties and make “special juice” every day. Getting your kids excited about eating healthy is all part of training them for a lifestyle of health, fitness and vitality.

Even if you absolutely must do a McDonalds run to get the Ninja Turtle or Idol iPod in the Happy Meal – you can still easily make sure your kids get their five or more fruits and veggies a day. Besides, the original fast food– was the apple!

Marlene has a heart for helping people reach their health, wellness and fitness goals. She enjoys sharing her knowledge of natural health and nutrition.

Joie de Vivre

Experiencing ~ a love of life and the joy of living ~ through natural health, fitness and a little soul food too!

Simple and practical tips on improving health and increasing vitality in your life…

Food for thought for the family:

• Consider making meal time a precious time for the family to be together and share about what each has experienced throughout the day. Do not invite the television to your dinner table. Not only is this a time to slow down and build relationships – a meal should be celebrated and enjoyed. Plus it will do wonders on the body’s digestive capability.

• In raising your children – food should not be used to bribe or comfort. Yes it is easier to offer a treat to calm a fussy toddler or to get them to mind while you are shopping. (If it is time to eat or child is hungry – choose something nutritious)

• Consider the implications of how we associate our emotions with food. It has proven to become a vicious cycle – people eat when they’re depressed about their weight and around it goes.
  Instead, reward your child or comfort your child with words, hugs and kisses – personal praise and love. Food is for fuel and nutrition – our bodies were not designed to receive food to mend emotional hurt.

• The best way for your child (or spouse) to learn proper nutrition for health and healing is by watching you! Introduce a diet change (if needed) slowly and be excited about it! As you are taking steps in the right direction for more raw (salads, fruits, veggie sticks) and nutritious food choices at home – your family will begin to crave these foods – soon you will notice your kids even (wow! imagine that) by-passing the pizza and heading to the salad bar – asking for water to drink instead of soda!

• Above all enjoy your lifestyle of health and nutrition!

“Nothing I've ever done has given me more joys and rewards than being a father to my children.”

Bill Cosby

Seasonal Allergies

Ahhh—the wonders of spring! Fresh rain, birds singing, flowers blooming, trees pollinating... Ahhh–choo!! For some people the joy of spring can be a challenge if dealing with allergies and asthma - particularly for our children.

Allergies may involve the mucous membranes of the head (hay-fever), the bronchial tubes in the lungs (asthma) or involve a skin reaction such as hives. Allergies are sometimes the result of adrenal gland fatigue. When the body is trying to rid itself of toxins via the bloodstream, adrenalin tells the body to increase cellular metabolism to deal with the toxins. If this continues, the adrenals will become overworked and look for other avenues to deal with the toxins. Allergy symptoms arise when the body produces antibodies to take care of the toxins in the bloodstream. It sees them as foreign invaders and wants to get rid of them. Getting rid of them involves cleansing through the sinuses, lungs and/or skin.

When asthma is an issue, the liver may be congested and the adrenals fatigued. The lungs may then be required to help eliminate toxins from the body. This may cause the bronchial tubes to become burdened with mucous discharge causing them to spasm, inducing an asthma attack.

Asthma can be brought on by environmental factors. If you are living in Green Country (Northeastern Oklahoma) you are obviously exposed to more airborne allergens than most anywhere else in North America and trying to provide you and your family with air free of allergens can be a real challenge. In your own home are there toxins, allergens, molds or bacteria present? Is there anything that would further stress the body and its ability to properly breathe? Air filters, ozone generators and ionic air purifiers help in providing a “cleaner” air environment. These purification systems can be easily installed in your home. Some specialized units now have the technology that include an air ionizer, HEPA filter, germicidal ultraviolet light, carbon filter and ozone sanitizer all in one machine.

To help ease stress on the body, consider adding fresh juice to the diet to help cleanse and detoxify the liver. Choose to add supplements which support healthy adrenal function and help alleviate symptoms involving the sinuses, lungs and skin. You may also want to invest in an air purification system to help cleanse the air in your home.

Springtime ideally should be a time of fresh new life, having fun with your family and friends out at the ball field or playing in the park—preferably without allergies and asthma getting in the way.

My Top 5 Nutrition No No's:

1. Using food as a reward. I’m all about celebrating over a great nutritious meal. However, many of us from the time we were toddlers were often having our emotional needs met via food. Got a boo boo? Having a temper tantrum? Have a cookie while mom shops for groceries or a piece of candy for a skinned knee. Whether you are in physical or emotional pain or are anxious or angry – we may have been programmed to feel better through food – generally not of nutrient value.

2. Eating when your body wants to cleanse. This may be eating too early in the day when your body still needs to fast or eating to “keep your strength up” when you are sick. Animals and young children are smarter than we are. They listen to their bodies and allow them to fast while the body needs to cleanse.

3. Buying the wrong food. Whether you are in a restaurant or grocery store the best thing you can do is buy the right stuff. If it is in front of you while eating out or in your pantry – you will eat it.

4. Eating stuff that’s dead. I’m not just talking about brisket from a cow carcass here - but eating processed or overly prepared and cooked foods. Try to eat fresh and raw foods as much as possible. Ideally this should comprise 70% off your diet. I’m not just talking sushi either – but fruits, vegetables, seeds and nuts.

5. Eating at weird times. Eating on a schedule works well for your body just like having an established sleep schedule does. Listen to your body and if you aren’t too hungry eat light and healthy but try to keep it on track so your food metabolism is consistent and your blood sugar is balanced. If you wait too long to eat – anything sounds good – and you’ll reach for the easiest thing - which is generally fast food.

Detox Diets

Hot off the press is Dr. Wootan's, "Detox Diets for Dummies." So far this book is a must read for every person on the planet. Why? Well because we're all full of... well you know... toxins.
I am excited to have landed a book that discusses my journey and philosophy of natural health and wellness. Plus Dr. Wootan's clinic is just down the road from me. Nice to have a family doctor who also believes in natural healing methods. Many of you have asked me where to start because there is so much information out there. I feel comfortable enough in suggesting this book as a good foundation.
BTW I thought it appropriate to entitle my new blog, "The Detox Diva" - I think it is a well suited and very glamorous title...don't you think?