Raw Milk Cream my aunt bought for me in Ibarra

After reading Cure Tooth Decay, I’ve been looking for raw cream with no success. I’ve talked to local farmers, made calls and spread the word about my need to buy Raw Milk Cream for Carlos and I. All this with no success.

I forgot the basic rule of thumb when it comes to traditional food: Just ask my Aunt.

Last week I spent a good deal of time talking with her in my visit to Ibarra. She’s a good talker and we ended up talking about raw cream

I asked: Do you know where can I get raw milk cream?

She said something like: Near the market, I go there everyday. It’s very fresh and I always buy from them.

(laughs, dances, jumps…I finally found a source of raw cream!!!)

Next day she bought the cream for me. It was very cheap, like  US$4 per liter.

I’ve never seen a cream like this. It’s very thick and it tastes great, but most important, it makes me feel good and healthy when I eat it.

I brought the jar in my backpack to Quito and I’ve already consumed half of it. I need to plan another trip to the North soon!

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Here are some menu planning tips to help make dinner meals easy and even fun:

1. Schedule your meals. This is one of the most important planning tips for meals. Knowing what you are going to eat throughout the week means less chance that you will stop off at the closest fast food joint for a convenient, but unhealthy meal. Decide on the last day of the previous week what the menu will be for the following week. Create your shopping list from the list of ingredients. This way you won’t buy what you don’t need.

2. Look for bargains. Clip coupons, read advertising circulars and the like to decide where the best grocery to shop is for your menu items. If one ingredient is a common denominator in many meals, consider buying in bulk to save money. Plan your meals with seasonal food, which is cheaper and healthier.

3. Search online. After a while your family will get tired of the same menu every Thursday. You can get into a menu rut sometimes. Use the Internet to search for new and exciting recipes. Learn to put a twist on old recipes for a new taste.

4. Have a leftover night. After preparing meals for five or six days, there is bound to be some food left over. Get used to mix and match to create tasteful dishes. It saves mom from having to throw away any food.

5. Do preparation work in advance. Enlist your kids to help chop (give them the kitchen shears instead) vegetables, dice cooked meat and mix together dry ingredients. The night of the meal, all that is needed is to add the wet ingredients and bake.

Meal time doesn’t have to be all on mom. The entire family can help with dinner so it is a relaxing meal for everyone.

photo credit: BruceTurner

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Need more help meal planning? Check Menu Planning Central for a Free Menu Planning Basics Report and Printable Resources

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Today's yogurt

I get my raw milk from an organic food co-op, and usually transform most of if into yogurt to drink throughout the week.

Making my own yogurt is healthier, cheaper and greener (less waste).

How To Prepare Delicious Yogurt At Home

What You Need:

• Milk, preferably organic-raw. I’ve tried with pasteurized milk in the past and found that some brands would work and others don’t
• 1 tablespoon of natural yogurt per liter of milk
• A glass or stainless steel container with airtight lid. I use my stainless steel pressure cooker
• A hot/cool thermal bag big enough to fit your container

I know most recipes call for the use of a thermometer and oven or heater, but I’ve never used them.

Now I live in a just warm enough valley near Quito, but this worked when I lived in cooler Quito, and a similar arrange in cold Japanese winter (just add more covers to your container to keep it warm until next day)

Directions

The best time to prepare this is at night, after dinner.

1. Heat the milk a few minutes, so that it’s warm but not hot. A good measure is to put your little finger inside the milk and shake it. If it’s a bearable temperature, go to the next step;
2. If you’re going to use a different recipient, transfer the milk. I prefer to use the same container to heat the milk so it helps to keep the milk warm thru the night;
3. Put the natural yogurt or yogurt from a previous batch in the milk and stir well;
4. Cover and put the container inside the cool  bag. If you live in cold areas you’ll need to add extra covers like an old winter jacket. Put everything inside a basket or cardboard box;
5. Leave for about 8 hours. The container should be still warm after this time;
6. Ready! Keep the yogurt in the fridge and use it through the week.

Pressure cooker inside cool bag

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Staying in shape is one way to increase our life expectancy.  Weight bearing exercises are important also for increasing muscle mass and bone density as we age. Who, me?

However, with a busy lifestyle, making time for exercise is a challenge.

Weight bearing exercises aren’t just for bodybuilders.  For women, especially once we hit the age of forty, we begin to lose muscle mass and bone loss could become a problem.  When the body is in need of calcium it can rob it from your bones.

Here are four easy toning exercises that can be done anywhere and whenever you have time.  These are easy yet extremely effective exercises.

1. Squats – Squats work the butt, the hamstring muscles and the quadriceps.  If you aren’t sure of proper form, you can use a chair.  Stand with feet shoulder width apart and feet firmly planted.  Push your butt back as if you were preparing to sit in a chair.  Keep your abs tight and your upper body straight.  Once you reach chair level stop and hold the position for a count of two to five and release.  At the lowest point, place all of your weight on your heels for balance and maximum toning (ouch!).

2. The Bridge Butt Lift – It’s an easy way to tone your buttocks.  Lay down with feet flat on the floor, legs shoulder width apart.  Place your hands, palm side down, on either side of your body.  Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor.  Hold the position for a count of five to ten and release down to the floor.

3. Pushups – This is a classic toning exercise that works all areas of the arms plus the chest muscles.  If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees.  Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

4. Reverse Lunges – Lunges work the quadriceps muscles.  They can be hard for people with knee problems.  A reverse lunge still tones the right muscle groups but with less pressure on the knee.  Stand with feet together and arms at your sides.  Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot.  From this position lower yourself down until the back knee almost touches the floor.  Hold for a count of two and return to starting position.

Even 5 or 10 minutes of doing these simple exercises would be good for your body.  Try to do them slowly, while taking enough air into your body. The best thing about exercise is that its effects are cumulative. So there’re no excuses not to exercise because of lack of time. We all deserve healthy bodies and mind!
photo credit: sun dazed

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This alternative medicine is based on three basic principles.  The most important principle of homeopathy is that like treats like.  Instead of treating based on the disease doctors think you have, treatment is done based on the symptoms you know you have.  The second principle is that there is only one treatment, not two or even ten like a traditional doctor might give you.  The third principle is that everything is given in extremely small doses.

To treat yourself homeopathically, you must figure out all the symptoms.  Once you know your symptoms, you (with the help of an expert) find a substance that causes the exact same set of symptoms and take a small amount of it.

For some people, treating symptoms with something that causes your symptoms seems counterintuitive. However, this is a concept that’s used in modern medicine as well as more ancient cures.  Even in allopathic medicine (western medicine), shots commonly used to treat allergies contain a small amount of whatever you’re allergic to.  Many vaccines contain a small amount of the disease they’re designed to protect against.

Homeopathic medicine is not only considered effective, but also found to have many benefits over modern medicine.  Like many other natural medical treatments, most homeopathic remedies are totally natural.  Of course, this doesn’t necessarily make them safe, but these remedies tend to cause fewer side effects, have little drug interactions, and are generally better for your health.

Homeopathic medications are also a better alternative for your body because they work with it. Many modern medicines work to suppress symptoms like fever or coughing, which are the body’s natural ways to get rid of disease.  Instead of suppressing symptoms, homeopathic medicine works to cure the problem itself while addressing the specific symptoms.

When the right treatment is found, homeopathy is considered very effective.  The problem is that if you don’t pick exactly the right one, it won’t work.

While you can buy homeopathic remedies over the counter, just like herbal and other alternative medicines, that doesn’t mean it’s 100% safe to treat your specific symptoms.  Therefore, if you’re not an expert, it’s very advisable that you  talk to a doctor who is specialist in the area.

photo credit: distillated

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Power bars are common in these days among people looking for extra energy. The truth is a balanced diet should provide your body with its nutritional needs. Should you feel the need for additional power to get more done, check this list of 10 power packed foods. They’re designed to give you energy and vitality, while being all natural and easy to prepare.

1. Yogurt –Yogurt contains calcium, Vitamin B, and protein.  It’s a great alternative for those who can’t drink milk.  Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

2. Beans – As a general rule, get used to soaking them overnight before cooking. It improves digestion and nutrients abortion.  Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein.  If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

3. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Allium vegetables help guard the body against the risk of cancer and many other health issues.  They also help lower blood pressure and prevent blood clots.  Eating these power packed vegetables in their natural state especially garlic increases their health benefits.

4. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol.  You can make it yourself with rolled oats (try soaking them as well, for an instant breakfast).  Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

5. Fruits and vegetables – Fruits and vegetables are filled with antioxidants such as Vitamin C and A.  Antioxidants fight free radical damage in the body and reduce the risk of cancer.  However, be cautious not to eat too much fruit because of its sugar content.

6. Nuts and seeds – Nuts are high in fat but those fats are the good kind.  Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein.  Eat them right out of the shell with no additives. You can soak overnight in salty water and toast them in the oven for better digestion and taste.

7. Flax seed – It contains omega-3,  omega-6 and omega-9 fatty acids.  Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix, among other uses.

8. Peppers – They contain antioxidants like beta-carotene and Vitamin C.  All peppers contain a substance called capsaicin.  Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease.  Taste great in salads, salsa and all sorts of dishes.

9. Salmon and fatty fish– Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis.  Fatty fish contains good fats that has been proven to improve health.  Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

10. Açai – This berry is rich in antioxidants and increases energy.  You can probably get Açai supplements in your health food store.

Building a better healthier body begins with what you eat.  Try to incorporate some of these super foods into your daily menu. You can get more done and look better while doing it.

photo credit: avlxyz

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Even in warm months or places, people traditionally eat a hot breakfast. However, modern living makes us forget good healthy habits and go for a cold breakfast, that usually is too sweet to be healthy. On those hectic days that you didn’t make time for your first meal, don’t let your family leave without a warm breakfast to eat on the go. Not the healthiest thing but much better than nothing.

Time for preparation: 10 minutes or less

Pancake Roll Ups

Use pre-made pancakes, frozen or refrigerated. After re-heating, spread your favorite ingredients like peanut butter, honey or butter. Roll up and go. You can also use a sausage link or a slice of bacon if you have some already cooked in the fridge or freezer.

Quick and Easy Breakfast Sandwiches

You can use pre-cooked bacon that you’ve saved. While the bacon is heating in a small oven, toast two halves of an English muffin or a round bread. Then place two slices of bacon and a slice of cheese between the muffin halves. Wrap in a paper towel and go. This breakfast sandwich is easy to handle and delicious! You can do the same thing with a sausage patty if you so desire.

A Different Bagel

Instead of just spreading cream cheese or butter on your bagel, top it with a slice of warm ham, pre-made sausage or bacon. You can also scramble some eggs with cheese if you prefer. It makes a warm and tasty on-the-go breakfast.

Egg Roll Ups

Scrambled eggs take only a few minutes to make, like 5 or less, making for a quick and healthy way to start the day because they are packed with protein. Roll scrambled eggs into a flour tortilla or a slice of bread. Add other ingredients on hand for flavor and nutrition, like shredded cheese, chopped onion, chopped green pepper, diced ham, fresh green leaves, crumbled sausage or sliced jalapenos while cooking.

Breakfast doesn’t have to be skipped or cold incorporating the ideas above. With a little planning and imagination, you can start your family off with a hot breakfast that is faster and healthier than going through the drive through.

Note: Need a lunch box for packing a hot breakfast? I love my stainless still bento box, the right size for any of the above recipes.

photo credit: Mikael Miettinen

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photo credit: Spicy Bear

Consuming organic meat means we’re not ingesting potentially harmful antibiotics, hormones or herbicides and pesticides.  However buying organic is not only good for our health, it’s better for the environment:

#1  Manure

Manure on large industrial farms is nothing more than pollution.  It’s a health risk that runs into our water supply and contaminates the land for miles around. However, smaller farms that produce organic meat use the manure to fertilize soil, the same soil they’re using to grow the grass and food for their animals.

#2  Chemical pollution and contamination

Organic farms do not use synthetic pesticides and fertilizers on the food they feed their animals nor on the land they’re raised on.  This means not only are the animals, and those who subsequently consume them, saved from ingesting these chemicals, but our soil and water supply remain healthier as well.

#3  Diversity

Large industrial farms typically raise one or two species of cow, pig or chicken however smaller organic farms typically raise a variety, which promotes healthier equilibrium for the environment.

#4  Resource Conservation

Industrial farms consume vast amounts of resources to keep their farms running.  They go through thousands of gallons of water each day and the processes to automate the processes consume large amounts of electricity and fuel.  Not to mention the cost of fuel to distribute the grain and feed for the animals.

However, organic farms typically use about 70 percent less energy than industrial farms.  They’re about sustainability and renewable resources, not mass production, and are therefore generally more aware of their environmental impact.

#5  Sustaining Your Local Economy

When you buy local and organically grown meat, you’re generally supporting your local farmers.  These same farmers employ local residents and you contribute to the overall quality of life for your neighbors.

#6  No Antibiotics or Added Hormones

Industrial farms argue that they have to inject their animals with antibiotics to keep them healthy and they have to inject them with hormones to increase meat production.  However, what happens to those antibiotics and hormones?  We consume them and then flush them into our waste treatment facilities where they become part of our water supply and our soil.

photo credit: iLoveButter

#7  Offspring

One great thing about organic farms is that they tend to be smaller.  Smaller farms are more sustainable and thus more profitable.  However this means they cannot house or care for large numbers of animals.  What to do with the babies?  Offspring are often sold to other small farm owners thus spreading the diversity of livestock and helping other small farmers start and grow their businesses.

If you make a conscious decision to buy organic meat you’re not only affecting your family, the farmer who raises the livestock and the folks they employ, you’re also bettering the environment.  However, your influence reaches far beyond that when you talk about your decision to other people.  The end result…a better environment, better farming practices, and better health for everyone.

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Fortunately actually making effective beauty products yourself isn’t too difficult. Here are 3 quick and easy recipes you can make at yourself.

Face Mask

Combine a teaspoon of each: a mashed carrot, a mashed avocado, a beaten egg, and honey. These create a great face mask that provides vitamins, and improves the tone and texture of your skin. Just stir well, apply, let sit for about 15 minutes, and then wash off with cool water.

photo credit: AdamKR

After you’re washed and nourished your skin, you can use grated cucumber or diluted lemon juice as a toner to help tighten your skin and close up your pores.

Hair Treatment

Mix an egg yolk with a tablespoon of castor or olive oil and apply to hair. Let sit for about ten minutes and rinse out. You can use this every so often as a conditioning treatment for healthy shiny hair. If you like to experiment, you can try mixing other kitchen items, herbs, and natural items with eggs for healthy, shiny hair.

photo credit: Katelyn Fay

Hand and Foot Exfoliating Cream

Use ½ cup of olive oil mixed with natural sea salt and massage into your hands and feet. Leave a few minutes to soak and then rinse off with warm water. You can use brown sugar instead of salt.

Remember to use organic eggs and other ingredients. You want to nourish skin and hair  using the best quality natural products for best results.

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It’s understandable. Modern families are busy. Both parents work and sometimes get home at different times. Children have activities to go to, and Mom’s got to drive them all over the place.

However, if we just look back to a few decades or at most two generations before us, eating together as a family was a common practice in most families.

photo credit: jakeoneil

Researchers have found many benefits to home-cooked meals. Watch this video to learn about some of them.

Here are 20 reasons I have found to share family meals more often:

1. Families who eat together eat healthier, because home-cooked food is healthier than fast food.

2. Family meals allow busy families to catch up with each other.

3. Young children learn a lot of verbal skills just by eating with their family members. (*very* true for my 4 years old boy)

4. Having family meals more often forces you to end your working day and other obligations in time for dinner.

5. Home cooked are also cheaper than takeout food or eating out.

6. Cooking at home motivates you to be creative with your meal planning and cooking.

7. Children can get involved in cooking meals.

8. Cooking and eating together creates happy childhood memories.

9. Eating together is an opportunity to explore different cuisines.

10. Eating together gives parents a chance to talk about current events from their point of view, injecting their personal values without giving a lecture. (that’s how unschooling kids learn most things!)

11. Eating together helps family members bond and get to know each other better.

12. You’ll be surprised what your kids reveal when you’re in a relaxed environment, such as a family meal.

13. Family meals can be good learning moments, even for small children. Want to start homeschooling or unschooling? Start at the dinner table!

14. Eating together is a good opportunity to model good manners.

15. Family meals are also good times to share music together.

16. Family meals teach everyone valuable life skills, such as sharing and taking turns.

17. Family meals provide an additional occasion for family members to pray together.

18. Eating home is more eco-friendly than eating out or ordering food – less waste!

19. Kids are less likely to become picky eaters when frequently eating home prepared meals together with the rest of the family.

20. Meal time is a good time to relax and carefully watch your kids grow at their own peace.

If the whole planning, shopping and preparation of meals is something you feel you need some help, maybe it’s possible to try a Menu Planner. Check out Dine Without Whine for kid-tested, quick recipes that will help you put together family meals with less effort. Dine Without Whine’s weekly shopping lists will also help you get food shopping done much faster, and even save money on groceries.

As you can see from the list above, the extra time and effort you spend to have family meals more often are worthwhile.

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