Mindful Momma

Power Bites: A Healthy & Sustainable Snack

There are quite a few reasons why I hardly ever buy energy bars. First of all, they are expensive. Second, I'm not always thrilled with the ingredients. Third, I don't like all the wasteful packaging. Still, I love the idea of a nutrition-packed snack to get me through the afternoon or to send with the kids to school or sports.

So I created my own recipe for what I call Power Bites. They are most similar to Lara Bars, which contain minimal ingredients and no GMOs. Power Bites pack a punch of nutrition, are inexpensive to make and involve no wasteful packaging. What's not to love?

Power Bites are super easy to make too. Here's why:

The ingredients are basic: Start with a base of dates - either whole or chopped (just make sure they are pitted). Add some type of nuts and something fun for added flavor - coconut, cherries, lemon, apples, blueberries, chocolate, vanilla, cinnamon, ginger - the possibilities are endless.

The prep is simple: Mix everything in a food processor and shape into balls or press into bars.

Here is the recipe as it was published in my book Practically Green: Your Guide to EcoFriendly Decision-Making:

 

What are your favorite healthy & sustainable snacks?

Looking for more healthy recipes and food ideas? Here ya go!

Naturopathica 30 Day Skin Transformation Challenge

I'm pretty picky about what I put on my face, but when Naturopathica asked me if I would join their 30 Day Skin Transformation Challenge, I immediately said YES! Having already tried their Sicilian Bergamot Body Lotion, I knew their EcoCert certified products were top notch.

The challenge involves using one of Naturopathica's new Regimen Kits for one month. I choose the Age Defense Kit because (ahem!) I am at the age to need such a thing. I've been using the kit for a week now and so far I'm really pleased. The natural, herbal scent of the products make me smile every time I use them. My skin feels soft and very smooth. My only complaint is that the moisturizers are a little light for my super dry skin. I need to add a second coat to keep my skin from feeling tight instead of moisturized.

Look for a more thorough review of the four products in the Regimen Kit closer to the end of the challenge. Meanwhile, would you like to try the Naturopathica 30 Day Challenge? Use the code NY2012 to get free shipping on your order.

Have you tried Naturopathica products? What do you think?

 

Green & Healthy Roundup

Welcome to the weekend friends! What kind of green & healthy plans do you have?

I have to get up early tomorrow morning (on a Saturday!) to be on the Fresh & Local radio show at 8:00am. The Director of Nutrition at the Minneapolis Public Schools will be there talking about new school lunch initiatives and I'll chime in about green & healthy packed lunch ideas. Listen in if you can or stream it later - they post the broadcasts.

Here's a little roundup of green & healthy news and info that passed by my desk this week, for your weekend reading pleasure:

Improving School Lunch

Speaking of school lunch, have you heard about the new lunch laws? Agriculture Secretary Tom Vilsack and First Lady Michelle Obama just announced a new plan for healthier school lunches, including less sodium and more fruits, veggies and whole grains. Yes, pizza will still be considered a vegetable, but this seems to be a step in the right direction. What do you think?

Chemicals in the News

Here's one more reason to chuck out your non-stick pans. A new study shows that perfluorinated compounds (PFCs),found in non-stick cookware, fast-food packaging and stain-resistant items, are linked to reduced effectiveness of childhood vaccines. Are chemicals in everyday products a concern for you and your family?

Green Moms Fight Climate Change

Amazing things happen when moms get together for a cause. This month the moms from the Green Moms Carnival joined forces to share ideas, thoughts and actions about fighting the very real, very distressing issue of climate change. Please have a look - I bet you'll come away with some climate change resolutions for yourself.

Pin of the Week

I've been having so much fun on Pinterest! Just as I feared, it is terribly addicting but I've found some great ideas out there! My favorite pin this week is a health remedy to treat colds that came from a blog called Health, Home & Happiness. It's a simple mixture of honey and cinnamon and it looks more like dessert than a health remedy. I'll be trying this with my kiddos next time I see a cold coming on!

Healthy Home Cooked Meals

This month on the Clear Conscience blog over at J.R. Watkins, I shared my favorite cookbooks and websites for healthy dinner inspiration. What are your go-to resources for healthy recipes?

See you next week!

 

 (image credits: bookgrl via flickr and Health, Home & Happiness) 

Mama Jess Pasta Sauces: Organically Good

 

Raise your hand if you have a convenience food or two (or three or four) that you rely on regularly to get a meal on the table for your family. My hand is up there with the rest of yours! Even though I love to cook (and cook a ton), it can be a trade off to spend time in the kitchen vs. working, playing with my kids and oh so many other things....

 

One of my pantry staples is jarred pasta sauce because it's such an easy starter for a meal the kids will love! I usually add extra veggies to the sauce to make it a tad more healthy. Imagine how happy I was to discover a pasta sauce that was already packed with extra veggies and nutrition!  Mama Jess was started by a mom of 2 boys with a passion for nutrition, and a background in the food industry. When her two year old announced that he didn't like carrots and sweet potatoes, she embarked on a mission to make a more nutritious pasta sauce.

So far Mama Jess makes two varieties of healthy, organic pasta sauce:

• Bean Good - Organic white bean puree blended with tomato, garlic and onions, making it a great source of protein and fiber.
• Garden Good - Organic 5 veggie pasta sauce including carrot, sweet potato, red bell pepper, squash and of course, tomato.

Eco  & Health Strengths

• Certified USDA Organic (means ingredients are at least 95% organic)
• Loaded with 92% RDA Vitamin A (Garden Good) and extra protein and fiber (Bean Good)
• Tastes as close to home-cooked as you can get in a jar
• Recyclable glass jars

Second Thoughts?

You'll pay a premium for this organic, fresh-tasting pasta sauce. Mama Jess Pasta Sauces cost about $7 a jar vs. $3 to $5 a jar for conventional jarred sauce. Hopefully demand will bring prices down in the future 'cause this sauce deserves to be tasted!

Favorite Products

I was most excited to try the Bean Good (and it proved to be very tasty indeed) but it was the Garden Good that impressed the heck out of me! The flavors were so bright and vibrant , I immediately had my husband and kids try it, right out of the jar! Garden in a bottle would be an appropriate description.

Sale - Today Only!

Pick up a 2-pack of Mama Jess Pasta Sauces at Abe's Market for 50% off - today only (Thursday, January 26, 2012)!!

(Full Disclosure: I received 2 free jars of Mama Jess Pasta Sauces in exchange for my honest opinion.)

What are your favorite, healthy convenience foods? 

Easy Eco-Tip: Turn Diapers into Dusters

Calling all cloth diaper users! What do you do with your prefold cloth diapers when the baby stage is over? You could pass them on to another parent of course. But if you still have some laying around in your cupboard somewhere, I suggest pulling them out and repurposing them as dusting cloths. That's what I do!

Most cloth prefolds are 100% cotton (although some are bamboo) and are super-absorbent and perfect for dusting. Other reusable dusting cloth ideas include:

• Bath towels that are too shabby for the bathroom
• Dish towels that are stained or otherwise unworthy of display in your kitchen
• Old cotton t-shirts cut up into smaller pieces (approximately 10 x 12 works well)

Instead of the ubiquitous yellow can of dusting spray, try an eco-friendly furniture polish or make your own homemade Lemon Olive Oil Furniture Polish.

Looking for more Easy Eco-Tips?

Buy Soap without the Box

Give Sponges One Last Dirty Job

Buy Meat from the Butcher

(image credit: hannah8ball via flickr)

Homemade Furniture Polish

Yesterday I asked my Facebook readers if they had ever come across an eco-friendly dusting spray. I was thinking of something to replace the ubiquitous can of Endust or other such conventional sprays that so many people grab automatically. I don't think anyone makes an actual aerosol spray (not that I think anyone should - I was just curious) but there are certainly some greener, safer products available to use for dusting. Earth Friendly Products makes a Furniture Polish which I recommend and Vermont Soap Organics makes a product called Liquid Sunshine that reader Meg swears by for dusting.

Reader Laura had a great suggestion for a homemade furniture polish made with 2 ingredients: olive oil and lemon. I whipped up a batch right away this morning and I think it's fabulous!

 

 

Lemon Olive Oil Furniture Polish

1/4 cup olive oil

2 T lemon juice

Combine ingredients together in a spray or pump bottle. Be sure to shake before using as the oil separates from the lemon juice. Squirt polish onto a dusting cloth (I use old cloth diapers!) and notice how your wood shines!

I recommend using this up within a week or so because fresh ingredients could go rancid. I'm keeping mine in the refrigerator so it will last longer. As Laura joked - if you don't use it all up, use it as salad dressing!

What do you use for dusting around the home?

Looking for more homemade cleaning recipes or other DIY ideas? Check my Make It Green page!

(this post is shared on Healthy Child Healthy World)

Dolphin Organics Baby Products are Naturally Simple

 

The parents who launched Dolphin Organics were tired of hearing the same complaint over and over: that many natural and organic brands just couldn't be trusted not to include artificial and potentially toxic ingredients in their products. So when they developed a line of personal care products for babies and kids, they made it simple to tell exactly what was in the products. Check out the easy to read ingredient list (note - there's nothing in the artificial column):

 

 Eco Strengths

• Products score 0-1 on the Skin Deep cosmetics database (very low hazard)
• The Quality Insurance International seal certifies that all organic ingredients are truly organic
• The NSF Made with Organic seal assures products contain at least 70% certified organic content
• A trusted partner of Healthy Child Healthy World
• Packaging made with post-consumer recycled material

Second Thoughts?

I found the Baby Bubble Bath to be on the thin side and it was easy for me to squirt in more than was needed (and you really don't need much). Since prices are higher than what you'll pay for drug store bubble bath ($12.99 for a 12-oz bottle), I didn't want to waste a drop.

Favorite Products

My boys aren't babies anymore but the Baby Shampoo and Body Wash works great for their hair. I love that it's tear-free and it just takes a dollop to get a head full of lather!

Sale!

Dolphin Organics Baby Lotion is on sale for $9.99 for the month of January. Shipping is free on orders over $50. You can find Dolphin Organics online or at specialty stores around the country.

Have you tried Dolphin Organics?

(Full Disclosure: I was sent free samples of Dolphin Organics Bubble Bath and Baby Shampoo in exchange for my honest opinion.)

 

How to Buy a Natural or Organic Mattress

 

Our mattress was a wedding gift. It served us well but after 20 years, our backs were telling us it was time for something new. I know a little bit more about mattresses than I knew 20 years ago and this time around, I wanted something greener and safer than the typical, conventionally produced mattress.

A new mattress is a big investment - both in money and in health - something that we didn't take lightly. It took a lot of research to finally find a mattress that we were comfortable with (and on!) and that fit within our budget.

The problem with conventional mattresses

Most conventional mattresses are made with synthetic foam, treated with chemical flame retardants and covered in PVC vinyl. Basically, a conventional mattress is a chemical-laden contraption that releases toxic fumes while you sleep. These off-gassing fumes have been associated with a whole host of health disorders including thyroid, reproductive and behavioral problems, as well as cancer. Unfortunately, current law states that all mattresses must be able to resist open flames, which usually means a chemical treatment.

Criteria for a "better" mattress

One thing I've learned for sure is that the mattress industry is complicated and confusing. The number of options and differences between products is overwhelming and every brand has their own "proprietary" way of doing things. I recommend starting with some online research and then visiting a small, local store that specializes in natural and organic mattresses, rather than visiting a mega mattress store. Here are some things to look for:

• No chemical flame retardant chemicals - this was my #1 criteria
• Non-chemical flame retardants include wool and a combination of baking soda and hydrated silica
• No synthetic, polyurethane foam
• If you want latex, make sure it is natural latex rubber, not synthetic
• Made with a high percentage of certified organic materials including cotton, wool and latex
• Covered in organic cotton or food grade polyethylene (waterproof) instead of PVC vinyl
• GREENGUARD certification - 3rd party testing for low-emitting products

Choosing the mattress that's right for you

Choosing a mattress is complicated. Determine your top priorities for a mattress, shop around and by all means test out the product! That means taking off your shoes and getting comfy in a public space. Embarrassing but necessary!

We had a tight budget for our new mattress. While I was willing to spend extra to get a safe, organic mattress, I did not have the option to buy the ultimate green mattress I was dreaming of. We ended up buying a quilted, organic cotton innerspring mattress from Naturepedic, at our local green store, Moss Envy. It is super comfy and we love it!

Other options

If a natural or organic mattress is simply not in your budget, here are a few things you can do to lessen the negative effects:

• Let your new mattress off-gas in a well-ventilated area for awhile before using it.
• Cover your mattress with an organic cotton cover or a natural latex, wool or cotton mattress topper.
• Consider buying a less expensive natural futon instead of a regular mattress.

Are you in the market for a new mattress or have you purchased one lately? Any words of wisdom to share?

(Note: I purchased my new organic mattress with my own money and was not compensated in any way to write this post. There are affiliate links in this post which may put a small amount of money in my pocket. Thank you!)

{image from SaavyRest.com} 

Highlights from The Non-Toxic Avenger

Not everyone has the gift of writing about serious topics with humor and wit, but Deanna Duke has quite the knack for it. Deanna, well known for her irreverent environmental blog, Crunchy Chicken, tackles the very personal topic of her family's exposure to environmental toxins with grace and levity in her new book, The Non-Toxic Avenger: What You Don't Know Can Hurt You, published by New Society Publishers.

Throughout the book, Deanna shares more than most people would be willing, about the health of her family as well as her own hypochondriac tendencies and personal struggles. Shortly after starting her blog, her son was diagnosed with Asperger's (a form of autism) and her husband with multiple myeloma, an incurable form of leukemia. Instead of retreating into martyr mode, Deanna dove head first into uncovering the health implications of the day-to-day chemical exposures that might have caused these problems in the first place. Eventually, Deanna undertook what might seem an impossible mission - to drastically reduce the level of chemicals in her environment, and ultimately in her body, by overhauling her life, product by product, using body burden testing as the measure of success.

Part of the draw of the book is to find out what ultimately happened to Deanna and her family (you'll have to read it, I'm not telling!) but the journey is compelling and believe me, you'll want to start applying much of what you learn to your own life, immediately! Here are a few highlights from the book:

• The "No-Poo" Experiment - After learning that most conventional shampoo is filled with parabens, fragrances and other unhealthy ingredients, Deanna decided to try the popular "no-poo" method of washing your hair with baking soda and vinegar. The results were disastrous and "For the rest of the day, my head itched like crazy and smelled like rotten bacon."
• The Off-Gassing Chess Set  - When her son Henry became interested in chess, Deanna's husband immediately ran out and bought a new chess set. Unfortunately, the board was made from PVC and "smelled like someone had unrolled an inflatable raft on the table". Deanna played mean mom and packed up the board to let it off-gas in private, before it was used again.
• The DivaCup - What's the one thing Deanna would bring with her on a deserted island? Her silicone, reusable menstrual DivaCup, of course! It's better than subjecting her body to chlorine and dioxin from conventional menstrual products and Deanna considers it "one of the greatest inventions known to womankind."

While I've never met Deanna in person, we've been blogging buds for years. Her humor keeps us "green moms" from diving too deeply into eco-despair and her pioneering ideas push us to keep trying something new (have you joined the Freeze Your Buns Challenge?) When Deanna asked me to write an endorsement for her book, (which you can find just inside the front cover), I happily obliged.

Bottom line? If you are at all concerned or even mildly curious about the effects of daily chemical exposure on our bodies and what you can do about it, I highly recommend getting yourself a copy of The Non-Toxic Avenger: What You Don't Know Can Hurt You. It's quite an intriguing story but you'll find yourself referring back to it as a reference manual again and again.

Check out more great, green book suggestions from the gals of the Green Moms Carnival, hosted by Best of Mother Earth.

(Full disclosure: I received a free copy of this book in exchange for my honest opinion. There are affiliate links in this post. Any purchase you make helps keep this blog in business. Thank you!)

How to Make a Green & Healthy Bagged Lunch

Have you joined the ranks of people vowing to eat healthier this year? There are so many ways you can start and one of the big ones is with lunch. It's pretty easy to overdo it at lunch, especially when you are eating away from home. If you have a cafeteria at work or have fast-food joints nearby, the temptation to eat out is high, and we all know how unhealthy that can be. Even when you do pack a lunch, the standard ham & cheese on white bread and a bag of chips, may be the easiest way to go, but not the healthiest.

Whether you have always been a brown bagger or you are just getting started with home-packed lunches, here are some tips for making appealing lunches that are healthier both for you and the planet:

Switch out (or skip) the bread:

• If white bread is your habit, it's time to make the switch to whole wheat or at least multi-grain.
• Try sandwich thins or whole wheat tortillas as a less calorie-laden alternative to regular bread.
• Skip the bread completely and use healthy crackers or rice cakes as a sandwich base.
• Instead of ham & cheese, try a healthy BLT made with nitrate-free turkey bacon.
• Instead of egg salad, try a hummus & veggie sandwich.
• Instead of the standard peanut butter & jelly, try almond butter with sliced bananas and agave nectar.

Add plenty of fruits & veggies:

• If you are a salad fan, mix up a big bowl of salad at the beginning of the week (undressed, of course) and pack a serving each day. There's nothing wrong with buying those organic salad mixes either if the convenience gets you to eat healthier!
• Pack cut-up veggies in every lunch. If you fill up on veggies, you'll be less tempted by the candy jar!
• Keep a small basket of fresh fruit at your desk to quell your hunger between meals.

Give leftovers a chance:

• My husband is famous for his yummy leftovers at work. That's because I make extra food at dinner so that I have plenty left for lunches!
• Soups, stews, spaghetti and stir-fries all make great lunch material.
• If all you have is leftover rice, add some frozen veggies and a dash of soy sauce and call it a meal.

Mix it up:

• Instead of a sandwich or main dish, bring a lunch made up of a mix of healthy foods.
• Healthy protein sources include hard-boiled eggs, Greek yogurt, nuts, avocado, cheese and lean meats.
• Pack whole grain crackers or pretzels instead of chips.
• Pick up a bag of trail mix and divide into snack-sized portions. Or make your own trail mix with a variety of dried fruits, nuts and seeds.
• Grapes, clementines and baby carrots are easy to grab if you don't have time to prep.

Try something different:

• My latest lunch time treat is a baked sweet potato. Topped with raisins, unsweetened coconut and a dollop of almond butter, it is both nutritious and delicious!
• Baked potato topped with cooked veggies and cheese.
• Hummus or other bean dips with veggies.
• Homemade burritos or quesadillas with beans, veggies and cheese.

Bring a healthy sweet:

• To avoid an afternoon trip to the vending machine, bring a little something sweet from home.
• Home made cookies like my favorite, peanut butter oatmeal chocolate chip.
• A little bit of dark chocolate (it's good for you, right?)
• The Healthy Snacks To Go eBook has some great recipes for healthy sweets.

Pack in reusables, not disposables:

• Instead of a throw-away, brown paper bag, use a reusable lunch bag every day.
• Pack individual items in reusable containers and snack bags.
• Skip the temptation to hit up the vending machines and bring water in a reusable bottle.
• Invest in a stainless steel thermos for soups and other leftovers.

Do you bring your lunch to work? What are your ideas for a greener and healthier bagged lunch?

(Full disclosure: there are affiliate links in this post. Any purchase you make helps keep this blog in business. Thank you!)

{image credit: EssjayNZ via flickr}