Chris Pedersen's Blog, page 22

DIY Green Cleaning Products

Today's environment is full of chemicals that are known carcinogens, which are linked to health problems such as breast cancer. Stores offer an array of household cleaning products that contain health-damaging chemicals. But our home is one place where we can control exposure to chemicals. Have you wanted to cut down on chemicals in your house by making your own cleaning products? This week we're privileged to have a guest post by Jennie Zraick whose done a complete make-over in her cleaning products.



One of my goals this past spring was to implement the use of homemade cleaners. They have less chemicals and cost pennies compared to commercial brands. Follow my Do-It-Yourself (DIY) recipes to make your own.



General Cleaning

A friend who sells essential oils got me some Thieves Household Cleaner concentrate. Love it! No getting high while cleaning the shower plus leaves a nice scent in the kitchen and other rooms. Otherwise, I use baking soda for cleaning. I purchased a Parmesan cheese shaker for the baking soda, making it a little easier to sprinkle on surfaces than using a scoop.


Dishwashing Machine Detergent

I've been using this detergent recipe in my dishwasher and can't tell the difference between it and the store bought brand:



1C Borax {20 mule team? Do I get 20 mules to come and clean?}



1C Baking Soda

1C Hot water

3 drops essential oil {I used tea tree oil because I had it on hand and it's a disinfectant}



Put all the ingredients in a glass jar and stir until the ingredients are dissolved. Don't put the lid on and shake it. The hot water will make the lid pop off (painful lesson learned when making gravy one time). 





It does tend to gel and clump a bit so give the jar a good shake, then pour it into the dishwasher as directed.



Use white vinegar as a rinsing agent if you need one.



Laundry Detergent

This recipe is modified from The Frugal Girls:



1/2 C Arm & Hammer Super Washing Soda {not Baking Soda}

1/2 C Borax

1/3 Bar of Fels-Naptha Soap grated {Substitute Ivory soap, but use the whole bar}

Hot water



Divide the ingredients between 2 quart-size mason jars and fill with hot water to dissolve ingredients (you can put it in a blender to help everything dissolve). This makes it concentrated—use only 1Tbsp per load.



Add a couple of drops of essential oil (like lavender) for a nice scent.

If you use a fabric softener, try using white vinegar instead. Several women swear by it. You can also cut dryer sheets in half.



Hand Sanitizer 

One thing that gives me the willies is the obcessive use of hand sanitizers. Especially when kids use it. A common ingredient is propylene glycol, a known carcinogen. YIKES... and its absorbed through your skin! They have their place, but I see people slathering them on constantly! This hand sanitizer recipe makes me feel a little better:



1 C aloe vera gel {get the 100% aloe vera gel with no added colors}

1-2 tsp witch hazel

25 drops tea tree oil



Mix together, adding more witch hazel until you like the consistency.



I hope this is helpful.



Thanks, Jennie. You are the DIY Queen.



Any questions? Or perhaps you have your own DIY cleaning product you'd like to add.

Wisdom Wednesday

Tip:

Vitamin D is essential to your health so make sure you're getting enough. The sun is a great source for vitamin D, but if you lather on sunscreen to go outside you're not going to get any vitamin D. Fungus to the rescue. Yes, mushrooms are a great source for vitamin D. Slice up some mushrooms and add them next time you have a salad or cook up some veggies. Other sources include cold-water fish, rich in omega-3 fatty acids, like salmon, tuna and sardines.

Vegetarian Mexican Pasole Soup Recipe

If you've been afraid to go raw or vegan, this recipe just might convince you to take the leap. You might discover you're missing out on the rich flavors of simple spices and yummy taste of fresh vegetables. This Pasole recipe is missing the meat, but no flavor lacking here.



This recipe came from a raw food class I took with my friend Jennie Zraick, an avid fan of HJC. Becky at Whole Foods Market in Roseville in the Sacramento area teaches raw food cooking on a regular schedule. She wows the attendees with her vast knowledge of the health benefits of foods while she's chopping and blending her creations.



I made a huge batch and brought it to a Labor Day BBQ and it was a hit. I sent leftovers home with eager takers with a promise to post it soon. So here you go!




The broth contains tomatoes, half a red pepper, juice from one lemon, three large dried California chiles (seeds and stems removed), olive oil, salt, garlic powder and filtered water (enough to cover ingredients).



The best part about this recipe is that tomatoes are plentiful from the garden. I used a variety from our garden and from friends. Chop the tomatoes and remove the seeds and juice, then add to Vita-Mix or blender. I tossed in the cherry tomatoes whole. Add the remaining broth ingredients, cover with filtered water and blend until chiles are processed.



Transfer broth to a large bowl.



Chop the onions and remaining half of red pepper.



Cut the corn off the cob with a sharp knife. Chop the zucchini and cilantro. Peel and cut the avocado and slice the cabbage very thin using a mandolin. Add the oregano and garnish ingredients to the broth and stir.



Ole! You've got a delicious raw food soup that's ready to serve. I guarantee you'll never miss the meat.




Raw Mexican Pasole Soup




From Whole Foods

Yield Serves 6




Category Soup

Cuisine Mexican, Vegan






Ingredients

Broth:

4 large tomatoes

1/2 red bell pepper

3 large dried california chiles, seeded

1 lemon,  juice

2 Tbsp extra virgin olive oil

1 tsp salt

1 tsp garlic powder

filtered water

Garnish:

1 Tbsp Mexican oregano

1 ear fresh corn, sliced off cob

1 med zucchini, diced

1 avocado, diced

1/2 red bell pepper, diced

1/4 red onion, diced

1/2 green cabbage, shredded

1/2 bunch fresh cilantro, chopped




Directions

1. Cut tomaotes into quarters and remove seeds and juice. Add to blender with remaining broth ingredients.

2. Add filtered water to cover veggies in blender. Blend until smooth and warm.

3. Taste to test flavor. Add more salt, garlic or chiles if needed. Blend.

4. Tranfer to large bowl and add garnish. Stir until blended.

5. Serve in bowls with large spoons.


I've made this twice now and its a simple and quick soup to make—no heating up the kitchen.



Tell me if you like the idea of raw food recipes.

Wisdom Wednesday

Tip: 

Try chia seeds for a nutritional boost. Rich in iron, fiber, calcium, omega-3 fat and alpha-linolenic acid (ALA), these little black seeds swell up in water and when consumed provide hydration. Add 1 Tbsp of ground chia seeds to 3 Tbsp of water to replace eggs in recipes. Add chia seeds to your veggie smoothie. Sprinkle it on your salad. Add it to oatmeal. Even bake it in your favorite cookie. You'll enjoy lower blood pressure, reduced inflammation and improved blood sugar regulation. Not bad for a little seed that some used to plaster onto animal-shaped clay.

Mothers Across America March to Label GMOs

The day we celebrate our county's Freedom is the day we turn the tide. Tomorrow, at over 169 parades, thousands of moms are marching in hometown parades with Moms Across America. The Moms Across America March (MAAM) will connect with millions of our neighbors and community members who have never heard of GMOs, as smiling faces, festive cheer and patriotic gear deliver the message: Label GMOs. Parade viewers will wonder...
And when they wonder they will be open to finding out more.








I'll be marching in the Carmichael July 4th parade, beginning at 10:30 AM on Fair Oaks at Marconi. Look for me as I connect and share about health and freedom. Learning about GMOs and the importance of labeling brings knowledge that could have an effect on the behavior of a child, the memory of an elderly family member or the reaction of an allergic child.

"I am marching for the future of food, the health of our children and national right to know what is in our food." Zen Honeycutt, Founder MAA

Moms buy 85% of the food. We need them to know about GMOs. Tomorrow thousands of caring moms will let them know.



What are you doing for July 4th?

Benefits of Kombucha Tea

I've been learning so much about bacteria in our bodies. How important it is to our health and ways to get more good bacteria into our system. In What's the Scoop on Probiotics and Prebiotics? I mentioned Kombucha tea as a great way to enrich your microbiome. That post followed What's Bugging You?—a serious discussion about the state of an unhealthy gastrointestinal (GI) tract due to an imbalance of good vs bad bacteria.



Kombucha is a fermented tea consumed for over 2000 years all around the world. It has been extensively studied and applied to several medical issues in Russia, Germany, China and other places. Many make their own Kombucha tea, but I'm happy to see it offered in the grocery stores by several companies. Its natural carbonation makes it a refreshing drink and perfect replacement for sugar-laden soft drinks that can ravage your health.



Why is drinking Kombucha tea, an all natural health beverage teeming with healthy bacteria and amino acids, a good thing? There are a host of healing properties* attributed to Kombucha tea:



Probiotics—healthy bacteria
Alkalize the body—balances internal pH
Detoxify the liver—happy liver = happy mood
Increase metabolism—rev-up your internal engine
Improve digestion—keep your system moving
Rebuild connective tissue—helps with arthritis, gout, asthma, rheumatism
Cancer prevention
Alleviate constipation
Boost energy—helps with chronic fatigue


Reduce blood pressure
Relieve headaches & migraines
Reduce kidney stones
High in antioxidants—destroys free-radicals
High in polyphenols
Improve eyesight
Heal eczema—apply topically to soften skin
Prevent atherosclerosis
Heal ulcers—kills h.pylori on contact
Help clear up candida & yeast infections
Aid healthy cell regeneration
Reduce gray hair
Lower glucose levels—prevents spikes


The probiotics in Kombucha tea re-establish the natural ecology of the gut (GI tract). Since the majority of your immune system exists in the gut, it's important to keep it healthy. That requires a rich diversity of healthy, good-for-you bacteria that you can get from eating fermented foods and drink. The body is equipped to heal itself, but only if it is treated well and given the proper nutrients.



What new healthy food did you try this week?



Please leave your comment below (If you get this post in your email inbox, please click the title link to comment online).




*Source: Down Dog Kombucha

Sweet & Sour Veggies

I've made this yummy dish twice now, tweaking it to perfection. As per my menu requirements, it's very quick and easy to make.



You may have seen that I use Bragg Liquid Aminos instead of soy sauce in my recipes. Reasons include no added salt or preservatives, and the soy beans used are certified non-GMO. Learn more about the benefits of Bragg Liquid Aminos here.





You may have trouble finding an apricot preserve with no added sugar. Here's one I found at Whole Foods. St. Dalfour from France. Made from 100% fruit. I avoid added sugar like the plague to keep my body slightly alkaline. But you may opt for a preserve that has some added cane sugar. St. Dalfour uses grape or apple concentrates to moderate the sweetness of their preserve. I know it's all still sugar (fructose), but I stay away from the processed sugar.




Cut the vegetables and prepare the sauce.








 Saute garlic and onion in olive oil. Add mushrooms and remaining vegetables.




Once the veggies are starting to cook through, add the sauce and stir until the sauce slightly thickens. Don't worry if the sauce doesn't thicken. More important that you don't overcook the veggies. The sauce will taste wonderful no matter the consistency.





Sweet & Sour Veggies




From Chris Pedersen

Yield 4 servings



Category Main Course

Cuisine Vegan




Ingredients

1/4 C low-sodium vegetable broth

1/4 C all-fruit apricot perserves

1 Tbsp Bragg Liquid Aminos (replaces soy sauce)

1 Tbsp rice vinegar

2 tsp cornstarch

1 Tbsp olive oil

1 C onion, sliced into half-moons

2 cloves of garlic, minced

4 C button mushrooms, trimmed and halved

1 C carrots, cut into matchsticks

1 C green cabbage, shredded

2 C broccoli spears

1 zucchini sliced into half-moons

2 kale leaves, spine removed and sliced thin




Directions

1. In a small bowl, whisk together the vegetable broth, preserves, Bragg Liquid Aminos, vinegar and cornstarch. Set aside.

2. In a wok or large skillet, heat  olive oil over medium heat. Add onion and garlic and cook until onions turn translucent (about 5 minutes). 

3. Next add mushrooms and the remaining vegetables. Stir until vegetables are heated.

4. Pour the sauce over the vegetables and gently stir. Cook until the sauce thickens slightly. Make sure to not overcook the vegetables.

5. Serve immediately in a bowl alone or over brown rice or quinoa.



What did you have to eat this week that you found inspiring?

 

Giveaway & Movie Review

Movie Review

Joe Cross had a successful career and everything going for him... except his weight had ballooned, his cholesterol was heading higher and he had chronic nagging illnesses that required medication. Could be almost anybody in America today. Even children are experiencing theses issues at an alarming rate.



Originally debuting in 2011, the documentary  Fat, Sick & Nearly Dead follows Joe on a trek across America. Accompanying him on the journey was a juicer for prepping the vegetables and fruit he consumed as his only food for 60 days. Encountering people "on the street" along his way, he proudly drank his liquid meals while highlighting the typical processed food that most ate.



If it isn't enough to witness the whittling down of Joe before our eyes in the film, wait until Joe meets Phil, a truck driver with the same autoimmune disease, and begins to help him turn his health around. At 420 pounds, Phil's story becomes the emotional grabber of the movie. You will not believe the transformation that occurs. The movie leaves you with a sense of hope, wellness, friendship and our ability to change.



The movie has led thousands to start juicing and subsequently enjoy the benefits of losing weight, feeling better and becoming healthier. My husband and I watched it and decided to incorporate more juicing into our diet as a way to get more greens into our bodies. Most who see the movie come away inspired to make juicing a part of a healthier lifestyle.







Celebrate & Reboot with Joe

To celebrate the two-year anniversary of Fat, Sick & Nearly Dead, promotions, contests and social media events have been ongoing to thank the audience of almost six million and growing who have made the film such a success.



Reboot with Joe  provides free tools, information, recipes and community to viewers of the film who want to follow in Cross’ footsteps. Visit Reboot with Joe to enter for a chance to win a Breville juicer | opportunities to attend Camp Reboot, a 5­‐day retreat with Joe Cross | and get Reboot with Joe books and merchandise. Reboot with Joe has also made the film available to view on YouTube for a limited time to help more people transform their lives as Joe did. Watch the video Fat, Sick & Nearly Dead for FREE and get motivated to change.



What's Reboot? A period of time where you commit to drinking and eating only fruit and vegetables, herbal teas, and water in order to regain or sustain your vitality, lose weight and kick-start healthy habits that recharge your body and get your diet back in alignment for optimal wellness.





Enter for Chance to Win

So let's get in on the celebration! I have cool SWAG to giveaway. Enter for a chance to WIN these great prizes:


Fat, Sick & Nearly Dead DVD with Companion Book and Reboot Nutrition Guide








Fat, Sick & Nearly Dead DVD










Two I Juice with Joe To-Go Tumblers - the perfect way to enjoy your favorite juice or smoothie on the go. These 16 oz. sturdy and stylish cups are clear and include a reusable straw, secure drink cover, and a no sweat exterior to keep your hands dry, making it perfect for any cold beverages. To-Go Tumblers are top-rack dishwasher safe for easy clean up and BPA free.  




a Rafflecopter giveaway

Kid-Friendly Persian Cucumber, Tomato and Green Apple Salad

This is a great kid-friendly salad. Doing my usual lunch salad prep, I found what I threw together pretty tasty. Of course... I think that about all my salads. Veggie salads are my favorite food. Seriously! But you may find your kids think it's yummy too.





For kids, I would leave out my recommended spice blend due to the amount of pepper, which kids may find too hot. Use only dressing and a dash of sea salt to finish it off for the little ones. They should find the sweet and tart of the apple appealing. Let them know the salad will make them grow tall and strong. Forget telling them it's healthy for them—that's not relative in their young minds. For more tips on getting your kids to eat healthy, read 11 Proven Ways to Get Kids to Eat More Vegetables.



There's lots more in this salad than cucumbers, tomatoes and green apples. You get sugar peas, kale and cabbage. Prepare the veggies per the Ingredients list.







To cut-up the kale, first remove the leaf from the spine by grabbing it and tearing down the sides as shown in the picture. Toss the spine in the compost or save for juicing later. Then cut the leaves length-wise into long strips then chop into small pieces.





Add all the ingredients to a bowl. Add dressing, seasoning, mix and serve.



When you prepare the dressing, make enough to have for many salads. Put it in a glass bottle with a cap and use on any salad or a base before adding rub to fish.




Persian Cucumber, Tomato & Green Apple Salad




From Chris Pedersen

Yield 4 servings




Category Salad

Cuisine Vegan




Ingredients

2 Persian cucumbers, sliced in rounds

handfull sugar peas, 1/2 inch slices

1 leaf kale, chopped

1 1/2 C chopped cabbage

1 tomato, seeded and chopped

1/2 granny smith apple, chopped small



2 shakes of spice blend


salt to taste


Dressing


equal parts olive oil and apple cidar vinegar


splash of balsamic vinegar

dab of dijon mustard






Directions

1. Add ingredients to bowl.

2. Add dressing ingredients to small bowl and whisk to blend. Then pour into glass bottle with cap.

3. Add about 2 Tbsp of dressing to salad bowl and mix til dressing is distributed.

4. Add spice blend (e.g., TJ's 24 Seasoning Salute) and sea salt. Stir and serve. 



What's your favorite dressing?

7 Personality Traits for Healthy Kids

There are many traits that make-up a healthy-minded person. Developing these traits (I call attitude) as kids contribute to a well-adjusted, long-living, healthy adult as much as diet, exercise and sleep—the remaining roots of health. Parents who nurture their children with these in mind will launch a healthier person into adulthood. This is one of our most important jobs as parents.



Let's look as these traits and how parents can help their children cultivate them.


1. Social Connection

We're not talking Facebook type of social, but real honest relationships. The type you can count on when others may not want to get involved. Friends that will stand-up for you. Tell you when you're doing something unhealthy, like smoking.



Studies have shown that people with close friends are less likely to get sick and recover from illness or surgery faster.



Cultivating: Set-up play dates when your children are young. Encourage older kids to develop relationships with others. Let them call friends and arrange get togethers. Send them outside to play in the neighborhood with other kids. Allow your kids to fail in their relationships so they can learn.



2. Mindfulness

Being thoughtful, disciplined and conscientious covers a lot in life. People who live life with a determination and drive, exercising common sense, will do well and likely make good choices that lead to healthy habits.



Cultivating: This may be harder to cultivate unless being organized and planful already comes naturally. Help your kids plan out their week. Encourage them to think about why they might make a certain choice over another. Guide them in setting goals, then help them take the steps to achieve them. Start young with a simple task such as putting toys away when done playing and establish consequences when they don't.



3. Worry-Free

We're talking about being worry-free not being care-free. Worrying about stuff you can't control or getting emotional about things taken personally can be detrimental to relationships and health.



Cultivating: Don't sweat the small stuff. If your nature is not to worry, chances are your children will not either. Help your kids determine what's important and encourage them to let go of things they can't control while being mindful to provide emotional support if necessary.



4. Optimism

Positive thinking is an age-old key to getting the best results. It is certainly the antithesis of worry. Even when life throws a bad deal your way, optimism will get you through because optimists are fighters and less affected by stress.



Cultivating: Help your kids see the bright side of a bad situation. Walk them through an example of something they view as "awful" so they can see, "That wasn't so bad, was it?"



5. Laughter

Laughter is good medicine. Some have claimed they laughed themselves to better health. We've all felt the effect of a good belly laugh when stomach and face muscles may hurt from the "exercise."



Cultivating: Watch funny movies with your kids. Some humor, even in kid's movies, may be over their head, but your laughter can be infectious and they may join in. Don't take yourself so seriously and neither will your kids. Kids like to be silly—join them in being silly.



6. Joyfulness

Although happy people are great to be around, there is something deeper in having joy. Whereas happiness can be event driven and thus external, joy comes from within and exhibits a contentment that can be shown even when there may not be happiness.



Cultivating: Children are naturally joyful. It comes from their spirit. As a parent it's important to keep that joy alive. Help them see the good in people and things to nurture that contentment.



7. Self-Confidence

Being self confident helps us develop a comfort when we're out among people we may not know well. Most people are not naturally comfortable in a room of strangers, but even an introvert can learn to take steps to "break the ice."



Cultivating: Help your children feel comfortable in a group of kids or adults they may not know. Teach them social graces—the basics, like please and thank you, plus how to introduce themselves. Teach them the art of conversation. Give them questions they can use to begin a dialogue.



Check out the time-honored book by Dale Carnegie,  How to Win Friends and Influence People , to learn more ways to build these traits.



Your turn. Tell us a story where you cultivated a healthy personality trait in your kids. Or perhaps they did for you.