2012 Goals: A Review

With the new year just one month away, I'm contemplating some new goals for the upcoming year. I set 12 goals for 2012 and have successfully met 7 of them.

1. Learn to grow wheatgrass. This was my first goal back in January. Lesson learned: Wheatgrass grows best in shallow glass containers. I have encountered no mold problems since watering under the soil, which is easy to do with glass.
   
   
   
2. Learn the craft of soapmaking. I discovered that I love the art of making soap. We even have our own family company, Just So, with our very own website. Here's a photo of our new Cafe Castile Soap.
   
   
   
3. Make natto. The biggest surprise is that I almost like natto! I can tell my body loves it. I'm going to try making it with lentils instead of soybeans next time.
4. Make a liver recipe that my family will eat. I stick to my raw liver and sneak it into meatloaf, but that's the extent of my liver usage.
5. Prepare a 15-meal menu planner. I did this. It's on my refrigerator, but I hardly use it.
6. Make pickles that taste as good as Bubbie's. Mine aren't as crispy as Bubbies, even with the grape leaves, but the flavor is delicious. I use this recipe from The Herbangardener.
7. Make a printable shopping list. The list includes items I order from the food co-op, online, Whole Foods, etc. I shared the list in this post from May.

Here are my remaining 5 goals:

1. Learn to compost. I tried this and discovered that I'm not ready to devote the time needed to compost in a dry, arid climate like Arizona. I'm definitely not putting this on my list for next year. When I try composting again, I will use earthworms.
2. Make cultured butter. I now have a source for farm-fresh cream and can't wait to try this. This is topping my list for 2013.
3. Make fermented salsa. I have no excuse. This looks pretty easy. It's going onto next year's list. If you have a recipe to share, I'd love to see it!
4. Expand my herb garden. I was hoping to include all of the herbs from Vinegar of the Four Thieves. I haven't achieved this but do have three thriving herbs: lavender, rosemary, and peppermint. I may add sage this year, but doubt I'll attempt wormwood or rue.
5. Make mustard. I tried this three times! The batches were either too spicy, too sticky, or too powdery. But I have finally had success! The key was soaking the seeds overnight before blending in the food processor. It is currently fermenting.
   
   
   

I learned some important lessons throughout this last year.

1. It helps to set goals. They were just the right push for me.
2. I can do more than I think I can.
3. It's okay to fall short of my goals.

The best lesson?

4. Mistakes make wonderful teachers. As Albert Einstein said,

"Anyone who has never made a mistake
has never tried anything new."

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Today's Toxic Talk

Have you ever noticed the way tempers flare and emotions run high during the holidays? Today on Toxic Talk Tuesday we'll be looking at ways to cut down on holiday stress with healthier food. It's certain to be a lively discussion as Chris and I consider the topic "Better Food, Better Mood" (see article below) today at 2:00 p.m. Central on Chris Fabry Live!

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Better Food, Better Mood

Ever wonder why little Jimmy is bouncing off the walls after a holiday meal? Or Uncle Henry is more argumentative than ever? How about those underlying conflicts that seem to escalate during the holiday season?

We know the shorter days, the consumption of alcohol, the high expectations, and other underlying issues contribute to holiday stress, but rarely do we consider the "food factor."

At one time in our history, holiday fare consisted of real food: Our buffets were full of fresh, organic vegetables, pastured and grass-fed meats, and good, healthy fats. Today our "traditional" meal offers a smorgasbord of chemically altered, sugary, starchy, processed foods.

What are the implications to our health? The long-term implications are evident. Obesity, diabetes, and other chronic illnesses have skyrocketed. The short-run implications, however, may be just as daunting.

In her book Deep Nutrition, Dr. Catherine Shanahan discusses the immediate, addictive, mood-altering effect of sugar on the brain, comparing its effects to that of heroin.

Though sugar doesn't actually contain opiates like heroin, it affects us in very much the same way because it makes us release our own endogenous opiates.

Often we experience the post-sugar letdown and resolve it by eating more sugar, creating a vicious cycle that easily escalates during the holidays.

When considering mood and food, it's important to note that 90 percent of our "happiness" neurotransmitter, serotonin, is located in the gut. We know this intuitively. You're not "happy" when you're searching for the Pepto-Bismol. That "happy" feeling is simply not possible when in the throes of digestive tumult such as vomiting, diarrhea, or severe abdominal pain. It makes sense then to treat our gut lining with the utmost care, especially during the holidays.

Several years ago our family radically altered our diet, not only to improve our ailing bodies, but also to help with our mood issues. Our first Thanksgiving menu included dressing made with almond flour, crustless pumpkin pie, and mashed cauliflower. Here were some of the comments from our friends and family:

"This is the first time I don't feel sick after Thanksgiving."

"There was plenty to eat, and I still felt well."

"I woke up the next day and felt great!"

What can you do to avoid the sugar crashes and temper flares? Consider the following five suggestions.

Five Ways to De-Stress Your Holidays with Healthier Food Choices

1. Under eat. Do not fill your stomach to capacity. Our tendency to overeat (even good foods) can contribute to sluggishness, fuzzy thinking, and poor mood. Leave your stomach partially empty. Eat slowly to help notice when you begin to feel full.
2. Try a healthier appetizer. Consider a raw vegetable tray with a yogurt dip to help digestion in advance. Probiotic additions to your meal will go a long way to optimize your digestion and resulting mood. Other healthy appetizers include toasted pumpkin seeds, cultured carrot sticks, and deviled eggs featuring homemade lacto-fermented mayonnaise.
3. Consider a lower-starch alternative. Sugar and starch are one and the same. Sugar is a simple carb. Starch is a complex carb, which means a string of simple sugars. Starch may take a bit longer to enter your bloodstream, but too much starch has a similar effect to too much sugar. Consider red potatoes or mashed cauliflower. Add good quality fats such as butter, ghee, or coconut oil to any starchy vegetable to help stabilize blood sugars. Or, try your hand at homemade sour cream for a nice probiotic addition.
4. Add fermented foods. Gut bacteria plays a crucial role in the communication between our brain and gut. When healthy bacteria is introduced, our mood is directly impacted via our gamma-aminobutyric acid (GABA) receptors. GABA works to calm the nervous system, a big plus during the holiday season. Options for holiday probiotic foods include cultured cranberry chutney, water kefir, sauerkraut, and more. Cultures for Health offers a wonderful array of recipes titled Incorporating Cultured Foods into Your Holiday Dishes.
5. Experiment with a healthier dessert. Naturally sweet foods such as fresh fruit and winter squash can go a long way toward satisfying that post-meal sweet tooth. Coconut cream, coconut flour, and coconut oil offer wonderful opportunities for healthy, wholesome desserts. If this is new for your family, offer a healthier option in addition to your traditional fare. Helpful recipe sources include Free Coconut Recipes and Nourished Kitchen's Sweet Things & Desserts.

With some innovation, thought, and intention, you may find little Jimmy and grouchy Uncle Henry playing a nice relaxing game of chess after your holiday dinner!

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Fermented Cranberry-Orange Chutney

This Thanksgiving, consider adding a fermented food to your meal! The probiotic boost will aid digestion by adding good bacteria, enzymes, and yeasts to your system. One option is this easy substitute for cranberry sauce.

Cultured Cranberry-Orange Chutney

• 3 c. frozen or fresh cranberries
• 1-2 fresh oranges, peeled and de-seeded
• 1-2 tsp. cinnamon
• 1/4 tsp. salt
• 2-4 tbsp. whole cane or other unrefined sugar (honey will not work)
• 1/4 c. water kefir, whey, or coconut water kefir for use as a starter

Combine all ingredients in food processor or Vitamix. Pulse until desired consistency is reached. Pack into mason jar. Tighten lid and store at room temperature for 1-2 days. An airlock as pictured at right helps prevent mold growth.

After fermentation period, transfer to refrigerator and use within 3 weeks.

This recipe can be adapted to include any available fruit such as strawberries, raspberries, or blueberries. Consider adding finely chopped ginger and/or a pinch of ground cloves for extra flavor.

I often dehydrate this recipe and use it in energy bars featuring sprouted almonds. See momsAWARE's Rejuvenating Recipes for my Andy Bars recipe!

For more great ways to add a probiotic boost to your Thanksgiving fare, see Cultures for Health's helpful article on Incorporating Cultured Foods into Your Holiday Dishes.

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