"Kitchen Transition"

Spring is in the air!! We are thrilled to be on this side of the winter season!!

I have it on my schedule to get my garden seeds. I went down to the garden yesterday and I saw my spinach that was seeded last fall (it was coming so nicely when it got to cold) is turning green and it has new life!! The wood chips (Back to Eden gardening) will have me planting earlier this year since there is no need to wait until the soil dries up enough. The wood chips just absorb the moisture. I'm excited to see how this expanded garden will do this season. We are looking for an organic chicken compost to put on it yet.

I spent all day yesterday getting my house back...:) The boys did great at keeping house last week but the floors were so dirty and it just needed my touch around here again. I scrubbed the back porch and took it from the birds again.  We so enjoyed the birds over the winter months but they sure do make a mess. It feels nice to have the patio set back in working order again! Last evening Jordan grilled burgers and him and the Little's enjoyed their supper on the back porch for the first this season!..:)

Gluten/food sensitivity/healthy food journey/support group is planned for tomorrow. Here at my house at ten o'clock. Come on out and join us. Invite friends. It's always a good time when we have a great turnout! I will remind you... This is simple. We don't sell anything. We don't have speakers as of yet. We just share and exchange tips and ideas on how we shop, cook and eat and then we discuss ways that we could do it better for better health. It's educational for me along with all those that show up here. I always learn something that I can put into practice. Linda Lapp will also be coming and she will be bringing some "bean bread" along so if you want to try some this is your chance.

I found a copy of this "Kitchen Transition" paper among my many papers that I have laying around here to read. I was reading it last evening and I thought it interesting enough to type it out... It's just like anything else... Take some/Leave some. Whatever works for you. Baby steps are best for me but some choose to do it all at once and do it the real "Kitchen Transition" way!! I didn't have any major health problems and never felt bad so baby stepping works best here but for some that are just tired of not feeling good and deep down they know that junk food is one of the major things that is keeping them from feeling better they might choose to do the "Kitchen Transition" this way... all in an hour! Whew!


"KITCHEN TRANSITION"
For many people the concept of "eating healthy" means sticking to a temporary diet for a short period of time. But when you truly understand what it means to eat healthy, you realize this is not just something cool to do for a little while and then quit--it's something you need to do everyday. Eating healthy is a way of life. For most people this transition can be a little overwhelming at first. Many people are so afraid to change, they never do. Others make changes, but easily give up and go back to their old ways. Some jump in head first and change everything, but have no idea where to go from there. Sure, when it comes right down to it, most people want to be healthier, but just don't know how to really make it happen.
If you want to be healthy, it makes sense to stop doing things that make you unhealthy.! This article will help you get started making the "Kitchen Transition" by getting rid of six ingredients that compromise your health. You'll also learn why these foods should be eliminated from your diet and what foods to replace them with.
 Pick a day for your kitchen makeover. Get a big trash can and then open up the refrigerator and all your cupboards. Now you are ready to begin!...

#1
"Refined Sugar and Artificial Sweeteners"

In today's over-processed, sugar-crazed society, the average person consumes 154 pounds of sugar per year! That's 53 teaspoons of sugar per day! Now lets pretend that sugar actually has some benefits, eating one-half pound per day may not seem like such a bad idea. But the truth is that refined sugar has absolutely no nutritional value whatsoever. Not only does it completely lack nutritional value, it also robs the body of enzymes, minerals, and vitamin, especially B-vitamins. Symptoms of B-vitamin deficiency include: fatigue, depression, anxiety, inability to concentrate, poor memory, insomnia, rapid/irregular heart beat, swollen/inflamed tongue, dry skin around the nose and cracking around the lips. Considering the amount of sugar consumed in this country, it's no surprise so many Americans suffer from symptoms of a B-vitamin deficiency.
Eating too much sugar also creates blood sugar imbalances in the body. When blood sugar drops too low (shortly after eating a high-sugar meal or snack) the fuel supply to the body is impaired, with adverse effects on mental function, physical energy and emotional stability. Symptoms of hypoglycemia (low blood sugar) can range anywhere from headaches, irritability and shaking when hungry to explosive anger, panic attacks, or crying easily for no apparent reason. Not only can sugar affect the quality of your day but it can also make you sick. Many studies have shown that sugar is very affective in weakening the immune system and is a source of fuel for feeding cancer and tumors.
In an attempt to avoid the problems associated with sugar, many people have been convinced that the artificial sweeteners are a better alternative. The word artificial should give you a clue that they are not! Artificial sweeteners are associated with cancer, weight gain, increased cravings for sweets, impaired coordination, decreased mental function, diabetes, MS, Parkinson's, seizures and migraine headaches.

TRASH IT: It's fair to say that no other food contributes to as many health problems as sugar. So if you want to achieve your optimum health potential, avoiding sugar is the best place to start. You can begin your "kitchen transition" by throwing out that big bag of sugar and all those little packets of artificial sweeteners. Then get rid of all the products in your cupboards and refrigerator that are made with refined sugar (sucrose, high fructose corn syrup, dextrose, maltodextrin) This will include all commercial brands of cookies, candy, pop, ice cream, pastry, cakes and pies. It may seem like a good idea to pass these foods along to family, friends neighbors, or coworkers--but considering the problems caused by excess sugar consumption it's best just to throw them out. Even if it seems like a waste of money at the time, the savings in your health, and the health of those you care about, will be well worth it.

STASH IT: The best sweeteners to use are those that occur naturally such as raw cane sugar (rapadura) pure maple syrup, raw honey or molasses. These are best used for baking. Stevia, an herb that is much sweeter then sugar but does not affect the blood sugar levels, can be used for sweetening beverages (if necessary in the initial stages of transitioning your diet). Keep in mind that even natural sweeteners can affect your blood sugar and contribute to cravings for sweets. For this reason it's best to avoid eating sweets by themselves; instead include dessert made with whole foods as part of a balanced meal, no more then two or three times per week. Good fats and protein help to stabilize blood sugar and reduce cravings for sweets. A steak with some steamed veggies and butter, a salad topped with a dressing based on olive oil and a couple of naturally sweetened cookies would be a balanced way to include dessert. Avoid having dessert with a meal that is high in carbohydrates like pasta, bread or rice.

#2
"WHITE FLOUR"
Now that you've eliminated the sweet sugar from your kitchen, your next step is to get rid of the "other" sugar--white flour. White flour breaks down just like sugar in the body and can lead to many of the same problems as white sugar. During the process of turning whole wheat into white flour the B-vitamins as well as vitamin E, calcium, zinc, copper, manganese, potassium and fiber are removed. Due to the lack of fiber in white flour, it is a major contributing factor to constipation and other bowel problems. Wheat is also a major allergen and can cause reactions such as headaches, fatigue, malabsorption, irritability, upper respiratory congestion, nausea, diarrhea, and other bowel disorders like celiac and Crohn's disease.

TRASH IT: Search for anything in your kitchen made with enriched wheat flour and toss it out. That includes most commercial breads, crackers, pasta, bagels and stuff like pancake mixes. While you're at it. you can throw out white rice and all other processed grains such as corn bread mixes, instant oatmeal, and all processed grain cereals--even if they are organic. During the extrusion processing of whole grain flakes and puffed cereals, high temperatures and intense pressure destroy nutrients, cause fragile oils to become rancid, and make the processed cereals very difficult to digest.

STASH IT: Although many commercial brands offer "whole grain" breads available at the grocery store, there are none that I really recommend. Most cases, the bread is still made from enriched wheat flour with a few whole grains added in. And even if the bread is made purely from whole grain, it most likely still contains unhealthy ingredients like high fructose corn syrup and partially hydrogenated oil. To get good quality whole grain bread, you're going to have to take a ride to your local health food store. Look for bread that is made from whole grains, even better organic, sprouted whole grains. My favorite brand of bread is Alvarado St. Bakery, which is available at most natural food stores. If yours don't carry it, ask them to. It's a light bread with a chewy texture, a perfect sandwich bread! You can also find whole grain pasta and bagels, however, they are extremely high in carbs and have a major affect on blood sugar. So unless you can use control to limit the portion of those foods and eat them sparingly, it's best to avoid them all together.
Despite the fact that 98 percent of the wheat consumed in this country is refined wheat flour, surprisingly it is pretty easy to find whole wheat flour at almost any grocery store. Keep in mind, however, that shortly after wheat is ground it begins to lose it's nutrition and quickly goes rancid. So if you plan to do any baking with whole grains it's best to grind them yourself.

#3
HYDROGENATED VEGETABLE OILS
For many years the media have told us to replace saturated fats with unsaturated fats, like those from vegetable oils. This is not very good advice considering that, in the process of producing vegetable oils, toxic chemicals and high temperatures are used to extract the oil from the seed or bean. In this process virtually all of the nutritional value has been destroyed, not to mention the fact that high temperatures turn the oil rancid before you even bring it home. Even worse, most vegetable oils in processed foods have been hydrogenated, a process that rearranges the fatty acid molecules and creates trans fatty acids. Not only are trans fats difficult to digest, but they have also been implicated as a cause of cancer, heart disease, diabetes, obesity and sterility.
TRASH IT: Since most packaged food that contains sugar and white flour, also contains hydrogenated oil, you should have already eliminated those foods from your kitchen anyway. Hydrogenated oils are found in almost all processed foods, commercial salad dressings, sandwich spreads and, of course, margarine.
STASH IT: A "must have" in your kitchen is real butter! Butter is a rich source of fat soluble vitamins A, D, E, and K. and contains important minerals like manganese, zinc, chromium, and iodine. The saturated fat in butter enhances our immune function, protects the liver from toxins, provides nourishment for the heart in times of stress, gives stiffness and integrity to our cell membranes, and aids in the proper utilization of omega-3 essential fatty acids. Butter will add extra nutrients and flavor to your vegetables, whole grain breads and sautéed dishes. Organic butter produced without the use of hormones, steroids, and antibiotics is available at natural food stores and even many grocery stores.
Another important oil to stock in your kitchen is olive oil. Olive oil is a rich source of antioxidants, relieves the pain and inflammation of arthritis, normalizes blood fats and cholesterol, stimulates strong gallbladder contractions, and is known for increasing longevity. Olive oil can be used for sautéing at moderate temps and is perfect base for salad dressings.
Another one...(my favorite!) Coconut oil!! Coconut oil is a rich source of medium-chain saturated fatty acids, especially lauric acid, which has strong antifungal and antimicrobial properties. Coconut oil is extremely heat stable and can be used for baking, frying, sautéing, and especially for making popcorn! I recommend unrefined, organic coconut oil.

#4
COMMERCIAL DAIRY
We have been told for years to drink milk because it is good for our bones and makes us strong and healthy. But milk is only as good as it's source. Unfortunately, it is common practice for commercial dairies to keep their cows in confinement with little or no access to pasture. Instead of their natural grass diet, cows are fed a diet of grain. Grain feeding leads to digestive disorders in the cow and diminishes the nutrient content of the milk, particularly vitamins A, D and CLA (conjugated linoleic acid, a fatty acid naturally occurring in grass-fed beef and milk that reduces body fat and protects against cancer) Furthermore corn and soy, which make up the bulk of a cows grain diet, are commonly genetically engineered foods that receive heavy doses of pesticides. Commercial dairy cows are also given hormones and antibiotics, which ultimately affect the consumer. Another thing to consider is the processing of milk. Once the milk is exposed to heat through pasteurization, enzymes and beneficial bacteria are destroyed, and the availability of nutrients like B-vitamins, vitamin C, calcium, and fat-soluble vitamins A, D and E is greatly diminished. Consumption of commercial milk has been linked to many health conditions, such as allergies, asthma, atherosclerosis, diabetes, chronic infections (especially upper respiratory and ear infections) obesity, osteoporosis and prostrate, ovarian, breast and colon cancer.
TRASH IT: Considering where commercial milk has been and what it has been through, it's best to avoid it altogether. Clean out your fridge and get rid of commercial milk and all other commercial dairy products such as yogurt, sour cream, and cottage cheese.
STASH IT: To avoid unnecessary hormones, antibiotics, and pesticides in dairy, it's best to buy organic dairy products. Stock up on raw cheese and good quality whole milk yogurt. These foods are available at natural food stores and even at many grocery stores. even if you can find organic milk at the stores, it has still been pasteurized or even ultrapasteurized, destroying many of the nutritional benefits of the milk. So unless you can get milk in it's natural state, raw and unprocessed, just skip it.

#5
CAFFEINATED BEVERAGES
Caffeine addiction is  serious problem for many people, even those who are health conscious. But no matter how good your diet may be, that innocent little cup of coffee in the morning can wreak havoc on your health for the rest of the day. Caffeine stimulates the adrenal glands, leading eventually to adrenal  exhaustion and symptoms like fatigue, lack of physical endurance and stamina, impaired ability  to deal with stress, depressed immune system, allergic reactions, weight gain, low blood pressure, dizziness and lightheadedness or blacking out when standing up. Caffeine also stimulates the liver to release more sugar in the blood stream and further stresses the body's delicate sugar-regulating mechanism. Besides creating major hormonal imbalances in the body, caffeine also impairs calcium absorption. This is a major concern for children who consume a lot of soft drinks while their bones are still developing.

TRASH IT: So if you still haven't kicked your caffeine habit, there's no better time then now! Simply get rid of all caffeinated coffee and tea and soft drinks. (if you haven't already) But it may not be so simple if you are seriously addicted to caffeine. You may actually need a little time to wean off of it. But you can do it, in fact, you need to if you want to achieve your true health potential. So, start by cutting your caffeine intake in half, do that for one week, and then cut it in half again and continue until you are no longer consuming caffeine. This will probably require you to make huge changes in your life style, both at home, at work and even in your car.
It's important to understand why you liked caffeine so much in the first place. If you are like most caffeine addicts, chances are you rely on caffeine to pick you up when your energy starts to fizzle out. This can be resolved by eating balanced meals at regular intervals throughout the day. Eating protein based meals with carbohydrates and plenty of good fats will keep your blood sugar stable and reduce your cravings for both sugar and caffeine. Also, it's important to get enough rest at night, which is sometimes easier said then done! But, if you plan ahead and use your time more wisely during the day, you will most likely be able to squeeze some more, well deserved time into your sleep schedule! Finally, if you are feeling sleepy in the afternoon, there is nothing wrong with dozing off for ten minutes or so--a short nap can be extremely refreshing.
STASH IT: The best way to kick a bad habit is to replace it with a better one! Don't just stop drinking caffeinated beverages, start healthier beverages- and there is nothing better then water! Not drinking enough of water can lead to symptoms like: dizziness, feeling light headed, nausea, stomach ache, muscle cramping, confusion, headache, and fatigue. Ideally, we should drink half our body weight in ounces of water each day. So if you weigh 150 pounds you should drink 75 ounces of water a day, and even more if you are physically active. That may sound like a lot of water, but your body really needs it. We all understand the importance of taking a shower. Well drinking water is like an internal bath that bathes every single cell in the body. Without enough water it would be difficult for the body to eliminate waste- kinda like flushing a toilet without any water in it! Now that's something to think about!
The cleanest water available is filtered through reverse osmosis (R/O). Serious water drinkers should consider investing in an R/O unit that can be installed under the sink. If clean refreshing tasteless water is to boring for you, try adding lemon, lime, or essential oils work great to (cinnamon, tangerine, peppermint, etc.).

#6
COMMERCIAL SALT
The salt that you find in table salt and most processed foods is sodium chloride. Salt in this form has been processed at high temperatures, which changes the molecular structure and removes vital minerals from the salt. Table salt also contains additives, anticaking agents, and even sugar. Excess salt consumption with high blood pressure, fluid retention, heart and kidney disease.
Trash it: Dump out your salt shaker and toss out all other packaged foods with a high sodium content. This should be pretty easy for most people.
Stash it: We have been told for years to avoid salt, but following this advice can lead to even more problems. We are all salty on the inside--our blood, sweat, tears and even our urine--it's all salty. It's important to replenish the salt in our body, using the right salt is what makes all the difference in the world. The best way to put salt back into your body is by using Celtic sea salt. This high quality salt contains over 80 balanced minerals from the sea. Celtic sea salt is essential for maintaining proper fluid balance and utilization in the body. It also normalizes blood pressure, enhances digestion, and nourishes the adrenal glands. Celtic sea salt is available at many natural food stores!

NEW BEGINNINGS.... Well that was easy, right? Now that you've made the "kitchen transition", you have built a solid foundation for your health. It can only get better from here--let the journey begin!!

That is an interesting article to me. I find so much truth in it. I don't know what all those big words mean nor do I live by everything on this list 100% of the time but I think it's a great guideline that one could use to make "Kitchen Transitions". I did it the baby stepping way and I don't recall throwing out much food. I think I just started to replace the bad with better until I got us to where we are and I'm still tweaking as we journey!

Two foods that are on my "Poison List" are two that my kids have even learned to pick out on the labels. They know if these ingredients exist in the product then the answer will be a "No" to the "Can I get this?" question! These are dyes (red 40's, yellow so and so's, blue 6 etc.) and the other one is high fructose corn syrup! I refuse to buy things with these ingredients in them anymore, EVER! (UNLESS I'm HAVING A PARTY WHERE JUNK FOOD IS JUST THE ONLY OPTION TO KEEP MY SANITY! it's still just easier to prepare the junk food for crowds, and we love to host! It's cheaper to!)

 I have changed out our salts awhile back already. I traded our white sugar for natural sweeteners like honey, maple syrup, sucunant, cane sugar and stevia and we really don't even know the difference! We have not been drinking milk for the past few months now. We still use some cheese and butter but as far as the milk goes we replaced it with coconut or rice milk. It took adjustment and even tears since a few of my kiddos were addicted!! I might even one day buy real milk again if I can find a good source since their is just nothing like it! Of all the things we have cut out of our diets we probably miss real milk the most! Jenika still loves to sneak it any chance she gets!! She don't find it here but the other week at Sunday School they were served chocolate milk and she gorged!..;) She was one that drank milk with every meal if I let her and a large glass often went to bed with her!! She is so much better since we have cut this out of her diet!! She gets moody, whiny and grumpy when she drinks milk...

White flour, we have replaced with Jordan's GF flour and it makes great goodies! We hardly miss it at all. The GF flour of course needs to be eatin in moderation as it's still not classed as "Healthy".

 The oils are not a problem to substitute here, I leaned how to read labels and we simply avoid them altogether. We use coconut oil by the buckets and olive oil is our "go to" oil as well. The snacks that have the bad oils in them, we just do without them. When we snack it's mostly fruit or something like corn chips and salsa or other healthy dips.  I try to load up the tummies with good whole foods at meal time and their is really no need or want for much snacking.

The coffee... We are still working on this one..:) At least I am. Dave rarely drinks coffee but I still have my one cup of black coffee after breakfast every morning and then if we go out on dates or meals out I always have coffee with dessert... Maybe I'll switch to herbal tea one day soon but it's one of those baby steps I just haven't taken yet...;) I do cringe though when I see people dump in those awful fake coffee creamers that seem to last an age in the fridge!! If you look closely there is not a stitch of real cream in those! (thus the reason they last so long!)

How does your kitchen compare to the above list? If you are overwhelmed with making the "kitchen transition" all in one day just start with baby stepping. It's better then avoiding the obvious all together!

I'm off to greet the school kiddos... We got some garden seeds today!!! Yay for spring in the air!!