CSA – now, if you know what that means, then those three letters will likely get you very excited! If you don’t know what those three letters stand for, allow me to explain.

CSA, or Community Supported Agriculture is the newest craze to hit the organic food world, allowing green thumbs and gardening novices to enjoy a farm-to-table lifestyle. Community Supported Agriculture is a commitment between a farm and a community of supporters which provides a direct link between the production and consumption of food.

A CSA is a mutual relationship in which a farm supports the community’s needs for fresh, nutritious, wholesome and organic food, and the community support further allows a farmer to devote his/her energies to gentle, conscientious and sustainable farming practices.

So here is the breakdown of how the system works. A farmer offers a certain number of “shares” to the public, where a typically share consisting of a box of vegetables, and, depending on which type of CSA you join, other farm products.

Interested consumers purchase a share or shares (aka a “membership” or a “subscription”), and in return receive a box of seasonal produce each week throughout the farming season.

The benefits of CSA

•  Eat ultra-fresh food, with all the nutritious benefits
• Get exposed to new types of produce
• Education in farming and vegetable rearing
• Develop a relationship with the farmer who grows their food and learn more about how food is grown – invaluable, in my opinion!

In my experience, there are various types of CSA membership opportunities. Some require only the upfront payment, which varies depending on region, size of box (whether it serves 3,6, 8 or more, for example); but, others, such as mine, require a minimum of six hours of work during the growing season in addition to the upfront payment.

The variations on the contracts are endless when it comes to CSA commitments, and, generally speaking, farmers are willing to accommodate.

So what’s the downside, you ask? Well, like farmers, our CSA haul is at the mercy of the weather. If there is a bad growing season, it will be reflected in your weekly CSA.

For instance, last year the rain in Edmonton wreaked havoc on my CSA crops and the only thing that managed to thrive was zucchini, so I ate A LOT of it. But it’s all part of the CSA game. This season, however, is prepping to be a good one, which means that the odds are slim of me having to visit a grocery store for any produce.

The CSA season is almost here, but it isn’t too late to get in on the action. To find a CSA near you, simply Google the term “CSA” or “community supported agriculture group”. If your location setting are enabled on Google (they are by default), listing for local groups should pop up.

Good luck!

…Algae

Smoothies are a big deal around here, as they have a presence in our nearly daily diets. But some people find that regular smoothies made with fruit, water and/or milk simply aren’t filling enough, especially among those who are the athletic and gym going types – which is why protein powders are an essential addition for people attempting to supercharge their smoothie efforts.

But not all protein powders are created equal; protein isolates, found in protein powders, are heavily processed, and their impact on health is the subject of many debates in holistic circles. And while I don’t believe that they’re terrible, there are less processed and more nourishing options out there.

Brown rice protein

Many vegans look to this allergen-free and high-quality protein powder for their workout and recovery smoothies. For people with sensitive stomachs, this type of protein is extremely gentle on the digestive tract. I have become rather fond of the Sun Warrior brand, as it comes in many delicious flavors.

Hemp protein

Hemp is a nutritional dynamo, and its oil is a rich source of polyunsaturated, essential fatty acids (the “good” fats). Hemp seeds contain all the essential amino acids and essential fatty acids, and hemp proteins are similar to proteins found in the human body. That  makes them easy to digest, providing us with an excellent alternative to whey and soy proteins, which are often heavily processed.

For vegan and raw athletes, hemp proteins are a solid choice for athletic recovery and muscle repair. And although the green color may put you off, hemp proteins are tasty, and come in several flavors. Unlike other protein sources, hemp protein is rich in fiber, boasting eight grams per serving!

Yellow Pea Protein

When I heard of this type of protein, I was initially shocked – I had no idea that there was such a thing as pea protein. This, however, is a favorite among raw athletes – and although I don’t know much about it, it appears to be a great vegan choice.

With so many healthy choices like this, there really is no need to consume highly processed and sweetened powders. Hemp protein, which is by far my personal favorite, is merely powdered hemp seeds. So if you’re looking for natural, it can’t get more natural than that!

The green smoothie movement is growing like a weed, but if you’re a first-timer, visions of chia seeds, hemp milk, dandelion greens, and garlic extract might make you feel a bit woozy and intimidated.

If you want to pack an extra serving of greens into your day, but you’re way too scared to find out what blended parsley tastes like, try this ultra-simple, foolproof green smoothie. It’s delicious—and totally intimidation-free.

 The Ingredients

• 2 cups spinach
• 1 cup milk (your choice: cow’s milk, soy milk, almond milk, rice milk, etc.)
• 1 banana
• Ice
• Optional – 1 tablespoon flax (okay, we couldn’t resist throwing in a slightly fancy ingredient)

The Directions

Plop the spinach (and flax, if you’re bold) into your blender, and top with the milk and banana. Blend until smooth. Add ice and blend again. Pour, sip, and enjoy your beginner’s green energy!

The Benefits

Green smoothie fans cite increased energy, clearer skin, stronger hair and nails, and natural weight loss as a result of their smoothie addiction. The smoothies themselves are full of fiber and chlorophyll, are readily digestible, and their blended state means the nutrients are easy for your body to absorb.

And of course, green smoothies offer a convenient way of packing more fruits and vegetables into your diet, which—let’s be honest—we all need.

 The Nutrients

Spinach is one of the easiest greens to add to your smoothie. You can find organic spinach at almost any grocery store, you won’t taste it once it’s blended, and it’s packed full of vitamins, minerals, carotenoids, and flavonoids.

Notable nutrients include vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, and potassium. Note: when picking out your spinach, choose the brightest green leaves you can find. Studies show that paler spinach leaves have less vitamin C than their more vibrant siblings.

Bananas, as you probably know, are a great source of potassium, which helps maintain normal blood pressure and heart function. But don’t overlook their other nutrients—a surprising amount of vitamin B6, vitamin C, manganese, and fiber can all be found in these creamy yellow fruits.

Photo attribute: gimmesomeoven.com

This winter came and left in a blink of an eye. For most of the nation, our winter was especially warm. And now it’s getting warmer!

At our house, we’re playing outside almost daily, and my kiddos have started with their nonstop request of popsicles!

As a mother, I want to be able to give my children whatever their little hearts desire, but I don’t want to put junk into their bodies that doesn’t belong there. This includes most popsicles (bogus) ingredients: high fructose corn syrup, sugar, and artificial colors.

The amount of sugar we’re eating is alarming. The fructose in sugar and in high fructose corn syrup goes directly to our liver and is converted into fat, which can cause health issues like heart disease and diabetes.

Red Dye #40, Yellow Dye’s #5 & #6 have been linked to migraines and hyperactivity. Red Dye #40 has also shown to lower IQ levels and is banned in most countries in Europe.  We notice an immediate positive difference in our home when we eliminate these foods.

How to make your own healthy juice pops!

Even though it’s sometimes tough for me to get my kiddos to drink my juicing creations, I can ALWAYS get them to enjoy it in a frozen juice pop! You can find the frozen juice pop molds just about anywhere, even super markets. They are relatively inexpensive at about $5 for your basic set of 6 pops.

Simply juice or blend your favorite concoction and pour into the molds. Place the molds into the freezer for about 4 hours so they can set, and enjoy!

If you want to make a super fancy juice pop, try adding berries into the mold.

Or you can make a layered frozen pop by pouring one juice into the mold, filling it 1/2 of the way. Freeze for 2 hours. Pour another juice on top of the 1^st, filling the mold the rest of the way and freeze for 2 more hours. The variations on the layered pop are endless!

Try one of our favorite Juice Pop recipes!

Blended Strawberry Juice Pops (pictured)

• 2 cups Fresh Whole Strawberries
• 1 tbsp Sugar
• 1 tbsp Torini’s Sugar Free Vanilla Syrup
• 1 cup cold Water
• 1 tbsp Lemon Juice, freshly squeezed

Cut strawberries into thin slices. Sprinkle over with 1 tbsp sugar and 1 tbsp vanilla syrup. Leave in the fridge for two hours until the juice starts to come out. Process the strawberries with cold water and lemon juice in a blender. Strain the juice if desired and serve chilled.

Rise and Shine Pop

• 4 Carrots
• 2 Oranges

Cut the tops off of the carrots. Peel the oranges. Juice them up, pour into the molds and freeze!

Pina Colada Frozen Juice Pops

• 1 (5 oz) can pineapple chunks (with juice)
• 1 (10.5 oz) can coconut milk
• 2 bananas, peeled
• 1 tsp vanilla extract

Blend all ingredients and pour into molds. Place in freezer for 2-4 hours.

Don’t have a blender or juicer?

No problem-o! Simply mix these ingredients together, pour into the molds and freeze!

Cinnamon Pops

• 1 cup plain nonfat yogurt
• 1 cup applesauce
• 1 tbsp honey
• 1/2 tsp ground cinnamon

What is your favorite DIY Frozen Juice Pop recipe?

Juicing is quickly becoming all the rage, with juice bars popping up all over the place. Not to mention the juice cleanse craze that seems to be sweeping the nation. I bet small appliance stores are having a hard time keeping juicers on the shelves, with everyone wanting to get in on the action.

But before you up and buy a juicer of your own, there are few housekeeping rules to know.

The organic versus non organic war rages on, and I don’t intend to weigh in here; however, there are a few things you should be concerned with when juicing.

There is a term called the “Dirty Dozen”, and it refers the fruits and vegetables with high levels of pesticide residue. Sometimes eating organic can get pricey, especially in winter climates. But with this list we can be sure that we at least know what we’re getting into, and therefore can make educated decisions about what we should be consuming organically.

Whether you eat organically or not is especially important if you’ll be juicing your fruits and veggies.

The Dirty Dozen, in terms of the highest to the lowest pesticide residue measured on average:

• Apples
• Celery
• Strawberries
• Peaches
• Spinach
• Imported Nectarines
• Grapes
• Sweet Bell Peppers
• Potatoes
• Domestic Blueberries
• Lettuce
• Kale/Collard Greens

When I first came across this list, I was surprised and a little bit saddened as some of my favorite fruits and vegetables have the dishonor of being named dirty. But I also felt empowered that at least now I knew.

Immediately I began buying the aforementioned produce organic or local, via the farmer’s market, because I believe buying local and knowing my produce purveyor provides me the luxury of asking key questions, such as “is this sprayed?”

I also set out to find what fruits and vegetables were more safe, containing less pesticide residue. Luckily I also found “The Clean Fifteen”- such cute names they give these lists! Happily, this list contained some of my favorites as well!

• Onions
• Sweet Corn
• Pineapples
• Avocados
• Asparagus
• Sweet Peas
• Mangoes
• Eggplant
• Domestic Cantaloupe
• Kiwi
• Cabbage
• Watermelon
• Sweet Potatoes
• Grapefruit
• Mushrooms

So many options, no?!

How to juggle between buying organic and non-organic

Now when I am feeling the budgetary pinch, for whatever reason, I tend to stick with the clean fifteen for my juice and smoothie contents. Also I have found that frozen organic varieties tend to be cheaper and last longer, due to the nature of them being frozen.

So the next time you juice, ask yourself, am I being “clean” or am I being “dirty”?

One of the biggest myths out there is that in order to lose weight and sleep tight, you need to stop eating after 7pm. This simply isn’t true. What is true is that you have to make healthy choices, count your calories, and watch your portion sizes. And if you select the right foods, you actually improve your sleep quality.

If you’re following the eating schedule of 6 mini-meals a day (to boost metabolism, a schedule most used by those on a weight training program) then a bedtime snack is a necessity. Same might be said for those who are a diabetic monitoring their blood sugar levels overnight.

What are some healthy bedtime snacks?

First let’s talk about the foods to avoid. Here’s what you don’t want to have happen: You don’t want to have heartburn and/or indigestion and you don’t want to send your sugar levels through the roof. So it’s wise to avoid trigger foods such as spicy foods, sugary foods, citrus foods, tomato sauce, etc. 

What you do want to do is select foods that are easy to digest. You also want to choose foods that are high in fiber, protein, calcium and healthy fats, that way you can burn fat faster while you sleep.

Also, a new study out of the University of Wisconsin shows that foods high in potassium will help you maintain normal slow wave sleep (which is most refreshing wave of sleep to be in).

• Berries: All berries are low in sugar, and high in fiber. They help calm my sweet tooth. I love to pair my berries with a Deep Chocolate Vitalicious Vitatop (muffin tops that are low calorie, low fat, high fiber, good protein and nutritionally packed with vitamins and minerals).

• Almonds: A large handful is about 24 almonds. They are high in protein, fiber and omega 3’s! A perfect metabolism boosting, fat burning combo.

• Light/Nonfat Yogurt (I prefer Kroger’s CarbMaster Yogurt): The more calcium you consume, the less fat your body stores. Yogurt is also a great source of potassium.

If you really want to up the ante with consuming a food that will work for you, select one that is high in tryptophan. Tryptophan is an amino acid that promotes feelings of calm and relaxation. It also contains serotonin to help you sleep! These snacks include:

• A handful of sunflower seeds
• Turkey slices wrapped around mozzarella cheese.
• Apple slices dipped in a spoonful of peanut butter
• A cup of warm milk sprinkled with nutmeg
• Scrambled eggs
• A cup of plain oatmeal sprinkled with cinnamon

Try this bedtime smoothie!

Tofu not only contains a large amount of tryptophan, but it’s soy content provides an ample source of potassium for a double sleep whammy! 

Tofu Strawberry Banana Smoothie 

• 3/4 cup silken tofu
• 1 cup frozen strawberries
• 1 frozen banana, cut into pieces
• 1/2 cup soymilk, or low fat milk
• 2 tablespoons peanut butter (optional, for more flavor, protein & potassium)
• 2-3 ice cubes

Blend and enjoy!

Share your other favorite bedtime snacks by leaving me a comment below!

 I first discovered tofu when I was learning how to calorie count, which had me paying attention to other food options available at restaurants. I realized that tofu vs. meat had less calories, less fat, less sodium, and almost the same amount of protein.

I fell in LOVE with tofu, though when my baby was diagnosed as anemic and was put on a high iron diet.

Tofu is an excellent source of iron, providing 33.7% of our daily requirement (in a 4oz serving). While tofu is low in fat, it does provide 15% of our daily requirement of Omega 3’s! It’s also high in calcium at nearly 40%.

100g of tofu contains an average of 17g of protein!

What are other health benefits of Tofu?

While some adults and children should be aware that they might have a food allergy with tofu due to soy (just like some people can’t handle gluten), the health benefits of tofu can’t be ignored. Tofu contains isoflavones, which are plant hormones that does our body good, including fighting breast and colon cancer.

The FDA just approved packing of tofu (with quantities of 6.25g of soy per serving) to be labeled as a HEART HEALTHY FOOD with the ability to help reduce the risk of coronary heart disease thanks to its ability to lower your bad/lousy LDL cholesterol.

Isoflavones can directly scavenge free radicals, which prevents premature aging. It also may help prevent bone loss, which lowers your risk of osteoporosis. And ladies take note: it’s believed that isoflavones may play a role in the reducing menopausal symptoms. Yahooooo!

Isoflavones are so fantastic that they were the primary ingredient in University of Minnesota’s scientist “smart bomb” drug which has the potential to cure childhood leukemia.

Blending with Tofu!

The thing that I love the most about tofu is that it takes on the flavor of whatever you’re mixing (or cooking) it with. This makes tofu extremely versatile in the kitchen. We add tofu to our smoothies to up our nutritional content and add great texture!

Orange Breakfast Dream (pictured)

• 1 1/2 cups orange juice, chilled
• 1 cup milk, or light vanilla-flavored soy milk, chilled
• 1/3 cup silken tofu or soft tofu
• 1 tablespoon dark honey
• 1 teaspoon grated orange zest
• 1/2 teaspoon vanilla extract
• 5 ice cubes
• 4 peeled orange sections

This tastes just like an old-fashioned Creamsicle! Remember that the orange sections at the end are going to add pulp, so it you’d prefer a chunk-less smoothie, than simply omit the orange sections.

Tofu Energy Smoothie

• 1/2 cup of soft silken tofu
• 1 cup of fresh strawberries (sliced or quartered)
• 1/2 cup of low fat milk, or light vanilla soy milk
• 1 large banana (peeled, sliced, frozen)
• 2 tablespoons of pineapple juice concentrate (frozen)

Put all the ingredients in a blender and blend until smooth!

Tofu can be saved up to a week in your refrigerator by submerging the tofu in water inside an airtight container with a lid. Make sure you change your water daily.

I’m always looking for new tofu recipes. Leave me a comment below with yours!

You already know that breakfast is the most important meal of your day, so why are you polishing off a doughnut along with that Venti cup of coffee? (Okay, no judgment—we’ve been there, too.)

If the thought of green things in the morning turns your stomach, these delicious, avocado-filled recipes might change your mind.  Avocados are creamy, sweet, heart-healthy, and full of good-for-you, anti-inflammatory fats.

They’re also loaded with fiber, vitamin K, folate, vitamin C, vitamins B5 and B6, and potassium. And these recipes? The ingredients list is short, the process is simple, and they’ll get your day started off on the right foot. Promise.

Basic Avocado Toast

This is one of the simplest meals you can make, and you’ll be shocked at how delicious it is! Toast two slices of good bread. While the bread is toasting, slice up an avocado. Place the slices on the toast, mash slightly with a fork, drizzle with olive oil, and sprinkle with salt and pepper. Yum.

Spicy Tomato Avocado Toast

Make a few slices of Basic Avocado Toast, and top with sliced grape tomatoes, a squeeze of lime, and red pepper flakes.

 Avocado Smoothie

Craving something sweet and cool for muggy mornings? Freaked out by the thought of a blended avocado? (It might make you feel better to know that avocado is technically a fruit—also known as the “butter pear.”) This 3-ingredient smoothie is sweet and creamy enough to convince the most hardened avocado-skeptic.

Blend one avocado with a handful of ice cubes and a cup of milk (regular, rice, almond, soy, etc.). Sweeten with a generous drizzle of agave or honey. You could also use  condensed milk, like they do in Vietnam, which will make it extra sweet and thick.

 Scrambled Eggs + Avocado

Scramble your eggs until they’re beginning to set, but still soft. Toss in a cubed avocado and stir until the avocado is warm and the eggs are cooked. Top with diced herbs, if you have any (a sprinkle of cheese wouldn’t hurt, either.)

 Leftover Breakfast Burrito

If you have any of the following lying around your kitchen, turn that Scrambled Eggs + Avocado recipe into a simple breakfast burrito:

• tortillas
• cooked black, red, or pinto beans
• cooked rice
• shredded cheese or queso fresco
• red or green pepper
• onion
• fresh tomatoes
• salsa

Briefly warm the tortilla in the microwave or oven. Add the scrambled eggs (with avocado), and top with whatever you like. Roll up the tortilla and dive in!

photo attribute: thekitchn.com

When you take a look around at the waist lines of America, what’s the one of the main things you notice? For me personally, I notice that the “muffin top” is no more. Instead of a little extra fluff flowing over the sides, the whole stomach is round and solid. We’ve lost our top.

Did you know that the belly is actually the WORST place to store your fat? Fat stored here isn’t simply surface deep (also known as subcutaneous fat). Belly fat actually goes below the muscle line to build up around our organs (known as visceral fat).

Visceral fat is dangerous because it produces hormones and other substances that lowers your good/healthy HDL cholesterol, increases your bad/lousy LDL cholesterol (and remember that heart disease is the #1 killer of men and women!) It also raises our blood pressure, and makes it harder for our body to properly use insulin. All fat leads to cardiovascular disease, stroke, type 2 diabetes, breast cancer, colorectal cancer, or worse.

The real kicker about belly fat is even if your weight falls within the healthy BMI range, if you have a thicker midsection, then you have an increased chance of premature death.

To find out if you’re at risk, take a soft tape measure and wrap it around your waist just below your belly button. Relax and exhale. If your measurement is 35 or above for women, or 40 and above for men, then it’s time to trim the belly.

Get your blood pumping!

 The quickest and easiest way to break up belly fat is to get moving. You need to feel your heart pounding and shortness of breath. Interval training is a great way to go about this. When exercising, try 4 minutes on, 4 minutes off. Run for 4 minutes, and then walk for 4 minutes. If you don’t want to time it, jog a song and then walk a song. Aerobics classes follow this timing technique and it proves most effective.

Take a look at your diet.

Juicing, blending and dehydrating are perfect place to start when it comes to lowering your belly fat. Those who eat primarily plant-based diets (fruits, veggies, and whole grains), lean proteins and calorie count are thinner in the middle. Whenever friends of mine are struggling with their midsection, I always suggest one other thing – cut out Partially Hydrogenated Oil and Hydrogenated Oils. 

This food ingredient is created by adding hydrogen to oil. It’s done so to extend the products shelf life, which unfortunately leads to trans fat. This ingredient is being added to more and more of our food, yet most countries in Europe have now banned its use. Look for it in margarine, shortening, crackers, cakes, cookies, chips, peanut butter and coffee creamers (boo!)

Especially watch out for Partially Hydrogenated Soybean Oil because it depresses your thyroid, which lowers your energy. Also, look out for Mono-and Di-Glycerides, which is a fancy new name for trans fat that don’t have to be reported on the labels.

What are your favorite tummy trimming tricks? We’re all in this together, so leave me a comment below!