Spring DIY's with the staff of The Healthy Grocer

Laundry DYI from Nancy, Director of Wellness

Hurrah! Spring has arrived, and we’re finally able to start hanging our laundry out again. Not only does this help conserve energy, but there’s something special about the smell of clothing and linens dried on the line.

Try this Lemon Fresh Linen Wash for soft, bright and sanitized laundry…

2 cups liquid castile soap

½ cup aloe vera juice

½ cup white vinegar

1 cup water

1 Tbsp powdered citric acid

2 tsp grapefruit seed extract

15-20 drops lemon (or lemongrass) essential oil

Combine all ingredients in a plastic container, preferably one with a pour spout. Give the formula a gentle shake to make sure all of the ingredients are evenly distributed before adding it to the washing machine. For an average load, use ¼ cup.

Spring Juice from Susan, General Manager

I love juicing, especially when I can get my hands on new produce to try out. 

Apples are a great source of fiber. Did you know that they are also high in antioxidants?

Kale is a nutritional powerhouse high in Iron, Vitamin A, Calcium, has anti-inflammatory properties, and is great for detox.

Dandelion greens are an amazing detox plant. They also are high in Calcium, Iron, Protein, and also have anti-inflammatory properties. 

Here's my latest juice recipe:

2 Apples (Red Delicious are great for juicing because of the amount of liquid in them. Try your favorite apple. For optimal juice, use apples left out at room temperature vs. refrigerated apples)

Several Kale leaves

Several Dandelion leaves

In a juice extractor, add apples, kale and dandelion. For a less bitter juice, add more one additional apple. 

Feel free to add other greens or fruit and make your own signature blend. I choose to use a juice extractor instead of a mixer like Vitamix or Ninja so that the juice is "pre-digested" without the body doing additional work to get all of the nutrients. 

How to Properly Grill a Steak with The Healthy Deli Cook, Derek

With grilling season finally upon us, I wanted to talk about how to properly grill a steak. While it is a simple procedure, it seems common to go to cookouts and bite into a steak that is overcooked, dry, and flavorless.  It doesn’t have to be this way.  With a few simple tips you can cook a great steak that will make your guests ask where you went to culinary school, or at least wanting more.

• Allow your steaks to reach room temperature to allow for even cooking.
• Brush oil on both sides of the steak for better grill contact, nicer grill marks, and to help the salt and pepper stick.
• Season both sides of the steak with coarse ground salt (I prefer kosher salt) and fresh ground black pepper. 
• The general rule of thumb is that it takes 10 minutes of cooking per inch of steak to achieve a medium doneness.  If you like medium rare (my favorite), aim for 8 minutes or so. 
• Once your grill is hot, find the hottest part and place the steak on it.  After a couple of minutes, rotate the steak about 90 degrees.  This will give you those nice diamond grill marks that improve the presentation.  After a couple more minutes you should flip the steak and do the same on the other side.
• Use the finger test to check if your steak is done. Open your hand and touch the fleshy part between the thumb and the base of your palm, this is what a raw steak feels like.  Now touch your thumb and index finger together and feel the same area, this is how a rare steak feels.  Thumb to middle finger equals medium rare, thumb to ring finger equals medium and thumb to pinky equals well done.
• Once your steak is cooked to your preferred doneness you have to let it rest (about 5 to 10 minutes).  And when I say let it rest, take it off the grill and don’t touch it, don’t even think about it!  This is the biggest mistake I see people make with steaks, and I know it’s tempting.  Resting lets the juices circulate and improve the flavor.
• The last thing you can do before serving to really amp up the flavor and presentation of your steak is to brush it with melted butter.  This is a trick many restaurants use and the reason why a lot of home cooked steaks don’t taste quite the same.

I hope these tips work for you and that your steaks taste delicious.  Have a happy grilling season!

Hemp for a Healthy Future

Hemp refers to a variety of Cannabis plant and its products. Hemp is a tall, slender, fibrous plant that has been cultivated worldwide for over 10,000 years. Industrial Hemp is remarkably beneficial and used in food, fiber, oil, seeds, soaps, lotions, and balms.

Hemp is an easily digestible vegan protein which is gluten free and has no known allergens. Hemp contains all 20 amino acids and all 9 of the essential amino acids that our bodies cannot produce. Hemp seed oil provides the highest plant source of Omega essential fatty acids with almost no saturated fat. It has a perfect 3:1 ratio of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid which is helpful for cardiovascular health and immunity. Hemp is rich in fiber, vitamin E, trace minerals, and phytonutrients.  Phytonutrients help protect your immunity, bloodstream, tissues, cells, skin, organs and mitochondria. Hemp seed doesn’t contain phytic acid which is an anti-nutrient that prevents us from absorbing minerals.

Photo courtesy of en.wikipedia.org

One handful of hemp seed per day will supply adequate protein and essential oils for an adult. The light, nutty flavor of hemp seeds make them a perfect raw ingredient for breads, cereals, waffles, nut butters, protein powders, nutritional oils, non-dairy milk, and ice cream.

Hemp is cost effective, earth friendly, and grows well almost everywhere.  Hemp can be grown organic, without pesticides or fertilizer chemicals. Hemp is an environmentally sustainable solution because it has deep roots, which is good for the soil, and when the leaves drop off the plant, minerals and nitrogen are returned to the soil and it requires less water that other crops.  Therefore, it has been grown on the same soil for twenty years in a row without any noticeable depletion of the soil, making it a preferred rotation crop.

Agricultural considerations may make hemp the food crop of the future because it resists UV-B light, which is a kind of sunlight blocked by the ozone layer. Soy beans do not take UV-B light very well. If the ozone layer were to deplete by the predicted 16%, soy production would fall by 25-30%, while hemp would not. Hemp has been used to provide food in many instances of famine. 

Hemp is grown legally in just about every industrialized country except the USA. Hemp seeds do not contain any marijuana and they do not get you “high”.  To grow marijuana you have to have special seed that grows a plant high in THC, the property responsible for the drug response. Commercial hemp seed contains very low amounts of THC, plus they contain a substance that counteracts THC.

Hemp Seeds and Oils blend into smoothies well. You can stir into juices, add to cereal, yogurt, and batter mixes. 

Mark your calendars for the 5th Annual Hemp History Week – June 2-8, 2014. It's Time to get involved and celebrate. Every day, more and more Americans discover the benefits of hemp. Here’s a healthy recipe to get you started.

Hemp Banana Smoothie

Ingredients:

2 tbsp Hempseeds

2 tbsp Nutiva Protein Shake

1 banana

A dash of vanilla

1 cup water or almond milk

Directions:  Blend the hemp seeds and 1-2 oz water into a thick cream and pour into the blender.  Add the cream, ice, and remaining ingredients into the blender. Mix well.

Lose Weight with Yacon Syrup

Yacon is a large root that looks similar to the Yucca root. It has been a staple food in South America for the Andean Indian populations for centuries. Fresh yacon has the taste of  watermelon with the texture of an apple. It can be eaten alone or in a fruit mixture. The plant can be stir-fried, roasted or baked as a vegetable. The leaves can be used a wrap or made into tea.

The yacon root is now available in health food stores in syrup form. Yacon syrup tastes similar to caramelized sugar, raisins, figs or molasses.

Yacon syrup is high in prebiotics, such as inulin and fructooligosaccharides (FOS). FOS is a sugar found naturally in many plants. This natural sugar can not be broken down by the enzymes that are present in our digestive systems. This means that these sugars are sent out of our body instead of being digested. Inulin acts as a soluble fiber that helps improve bowl movements and constipation.

You should use yacon syrup that contains 50% Fructooligosaccharides (FOS). Yacon syrup should be extracted directly from the yacon root, not the leaf or seed. The yacon syrup must have no fillers, binders or any artificial ingredients. The recommended serving is 1 teaspoon, 2 to 3 times a day.

Studies have shown health benefits from yacon, including weight loss. One 2009 study published in Clinical Nutrition* followed 55 obese Argentine women who took about 3-4 teaspoons of yacon syrup per day. The women were instructed to slightly reduce their caloric intake and to walk for 45 minutes twice a week. Over 120 days, the women who did not take yacon syrup did not experience significant changes, while the women who did use yacon lost an average of 33 pounds and 4 inches of waist circumference. They also experienced improved insulin levels, lower cholesterol, and less constipation.

If you want to try yacon syrup for weight loss, take one teaspoon of 100% pure yacon syrup before or with each meal or you can use it as a sugar substitute in drinks like coffee or tea.

Yacon syrup has a glycemic index of 1. This is one of the lowest glycemic indexes among sweeteners and is excellent for diabetics. Yacon syrup has about 20 calories per tablespoon with a sweetness index of 0.5.

Yacon is such a complete plant with so many benefits. I always find it interesting that one region in the world has used a plant like this for over a thousand years, yet in many parts of the world no one has even heard of it.
Whenever a recipe calls for brown sugar or molasses, you could substitute yacon. 

Chocolate Chip Cookies with Yacon

Ingredients

2 ½ cups blanched almond flour

½ teaspoon celtic sea salt

½ teaspoon baking soda

½ cup grapeseed oil

1 tablespoon vanilla extract

½ cup yacon syrup

1 cup chocolate chunks

Directions:  Combine dry ingredients in large bowl and combine wet ingredients in smaller bowl. Then mix wet ingredients into dry.  Form ½ “ balls and press onto a parchment paper lined baking sheet. Bake at 350 degrees for 7-10 minutes.  Cool and serve.

Yacon Salad Dressing

Ingredients

2 tbsp extra-virgin olive oil

3-4 tbsp yacon syrup

1 tbsp Dijon mustard

1 tbsp apple cider vinegar

2 tbsp ginger

Sea salt and pepper to taste

Directions

Mix all ingredients together in a bowl.

*http://www.clinicalnutritionjournal.com/article/S0261-5614(09)00030-2/abstract

Superfood Smoothies

A smoothie is a blend of single whole foods that take minutes to make.  They are an excellent way to start off the day.

Smoothies can be nutrient packed and still taste great.  They can result in increased energy, strength, stamina, anti-aging, heart healthy, stress, detoxing and brain health.  The combinations of ingredients are limited only to your imagination.  

A perfect serving size is approximately 12-16 ounces. If you have left over smoothies you can store it from 4 to 8 hours in a glass container (like a mason jar) with a lid.  If you are storing your smoothie for more than eight hours, I recommend putting it in the freezer. 

You can use smoothies either as a meal replacement or healthy snack. The fact is, if you’re trying to lose weight or gain weight, the smoothie is an excellent source of success. 

Smoothies can help to retrain our bodies to eat correctly without a lot of meal planning. They are a great choice for those on the go. We can’t eat perfect all the time, so we need fast, healthy, nutritious, low calorie options.

Having healthy fats and protein in a smoothie is a wonderful way to control blood sugar, and help with cravings, hunger and help with mood disorders. It’s never a good idea to skip breakfast. A protein smoothie for breakfast helps burn body fat while keeping your blood sugar levels balanced, which can increase your energy level. 

The average adult should get about 45 to 56 grams of protein a day.  If you exercise regularly, you may need a little more protein than people who aren't as active.  If you exercise, you want to add a protein boost within 40 minutes after completion of your workout to help with muscle repair and growth.  Research out of Johns Hopkins University has shown that people who eat a diet of about 25% lean protein have lower blood pressure, lower bad cholesterol, and better triglyceride scores.  Protein also inhibits muscle loss that comes with age. 

Here’s a general exercise smoothie guideline:

Runners - use a protein powder with higher carbohydrates.

For weight training - use higher amounts of protein with less carbohydrates and zero fat.

For weight loss - use a protein powder with 50% protein content or higher

Here’s a simple tip: weight loss occurs when your metabolism gets moving and you put out more calories than you take in. So, if you were to replace your 750-calorie bagel and orange juice meal with a 155-calorie protein shake you would naturally see the scale go in the right direction pretty quickly.

There is a basic flow to making a smoothie in a blender.  No one wants a clumpy smoothie. You begin your smoothie with a base in the bottom of the blender; add bulk, then powder and lastly liquid. 

Base - Hard chunky ingredients

Ice, nuts, seeds and frozen items

Bulk – Soft chunky ingredients

Leafy greens, nut butters, fresh fruit and veggies

Powders

Spirulina, flax, chia, cacao and protein powders

Liquids

Milk, milk alternatives, fruit juice and water

Sweeteners

Agave, yacon syrup, stevia and honey

Flavoring

Vanilla, spices, lemons, limes and herbs

If you want to thicken your smoothies you can add banana, yogurt or some frozen flavored ice as a last ingredient added in. (to make flavored ice, you just pour coconut water or almond milk into ice cube trays and freeze)

If you’re feeling a little bored of drinking the same shake, I recommend “Super food Smoothies” by Julie Morris. This book gives 100 quick, easy, delicious smoothie recipes.  It explains nutritional benefits for all the ingredients you could use. 

To start, try one of my favorite recipes:

Piña Colada

Ingredients

20 grams protein powder

3 oz low-fat coconut milk

3 oz pineapple juice

1/2 frozen banana

1/2 cup frozen pineapple chunks or ice

Directions:  Blend all ingredients together & serve

Pick of the Month with The Healthy Grocer staff

Pick of the Month for The Healthy Deli with Baker, Victoria
Spring is finally in full swing and I find that, out of all the delicious smoothies that we have to offer at the deli counter, nothing celebrates the sunshine quite like my favorite: Beet the Heat. Our Beet the Heat smoothie is a sweet and spicy blend of red beet, pomegranate and apple juices; rice milk; bananas and ginger. I'm kind of crazy about ginger, so I like to make mine with extra kick! If you haven't yet tried this scrumptious concoction, I recommend giving it a whirl today. I wouldn't be at all surprised if Beet the Heat becomes your favorite smoothie, too!

Pick of the Month for Food with Assistant Buyer, Paige

“NEAT” is not only the name of my Pick of the Month product, but was also my reaction after reading the ingredients, hearing the background story on its origins, and tasting this deliciously simple creation. Not only is this product a wonderful meat substitute, but it is also gluten free and soy free! Pecans, garbanzo beans, gluten free whole grain oats, and various seasonings are blended to create the Original, Italian, and Mexican mixes. You simply add water and eggs (or egg substitute) and mix to form patties or meatballs, or should I say NEATballs.  Finally we have found the Holy Grail- an easy, healthy replacement for meat that appeals to vegans, vegetarians, and meat eaters alike.

Recently, I have been attempting to eat vegan as much as possible. After many failed attempts with other meat substitutes and feeding many unsalvageable dinners to my dog, I was elated when I heard we were bringing NEAT into The Healthy Grocer. This has been the best tasting and most nutritious source of protein I have discovered thus far. So, if you barbeque with friends or family over the summer, I entice you to introduce everyone to these NEAT products. Just don’t be alarmed if you find your friends licking their plates by the end of the night and asking for thirds, maybe fourths.

Pick of the Month for Personal Care with Supervisor, CJ

I always used a body butter combo – typically shea or cocoa with coconut and olive oils, but now I use straight shea butter. It really softens up skin and helps heal dry, cracked skin from the harshness of winter. With sandal season just around the corner, what better way to prep those feet! Simply rub on dry areas just as you would lotion. My pick is Lifeflo Shea Butter.

Shea butter comes from the shea nut from the Shea tree – these trees are found in Africa where they are still harvested the old fashioned way. Shea is extracted from the fruit of this tree by crushing it and then boiling it – this process opens up the nut inside the fruit! This process can take over ten hours to produce even one cup of shea butter. Shea butter is often called “Women’s Gold” in many parts of Africa. I chose shea butter primarily because I was making lotion bars and it was an ingredient. I fell in love with the silky texture and the warm and inviting aroma of it. I will gladly recommend shea butter to any customer or friend who needs a little skin TLC. 

The Secret of the Perfect Nut

Found throughout tropic and sub tropic parts of the world, the use of coconut oil is an ancient practice. Coconut is known for its great versatility. The oil and milk are commonly used in cooking and frying. Coconut oil is also widely used in soaps and cosmetics.

Coconut oil is one of the few foods that can be classified as a “super food.” When purchasing, look for organic virgin coconut oil. The organic virgin coconut oil is grown without pesticides and is extracted from fresh coconut without using any chemicals or high temperatures.

All coconut oil comes in the form of a white solid and looks much like shortening.  Stored at room temperature, it will last for years, it does not need refrigeration, and it will liquefy at temperatures above 75 degrees. Coconut oil contains a unique combination of fatty acids with powerful medicinal properties. Full of antioxidants and heart healthy nutrients, this healthy fat is an Oz-approved nutrient for a healthier lifestyle.

Virgin coconut oil is composed of medium-chain-length fatty acids, or MCT’s, which are shown to have many health benefits. Coconut’s chemical compounds create a powerful tool to help with many health issues:

Anti aging                                 Thyroid

Brain function                           Blood sugar control

Metabolism                              Insulin use

Antiviral                                   Antifungal                                

Energy                                     Endurance

Antibacterial                             Improves digestion

Weight balance                         Vitamin absorption

Fat loss                                    Alzheimer’s

Fighting weight balance can be easier with coconut because the saturated fats aren’t like what you would find in cheese or steak. Coconut contains MCT’s which are fatty acids of a medium length which metabolize differently. MCT’s have been shown to help boost your metabolism and help your body to burn fat more efficiently. It has been shown that breaking down these types of healthy fats in the liver leads to efficient burning of energy. One study showed that women who consumed about two tablespoons of coconut oil daily for 12 weeks reduced their belly fat and did not gain weight.

You can use coconut as a face cream, leave in conditioner or body moisturizer. With high amounts of vitamin E, coconut oil helps provide deep moisture which protects and helps strengthen tissues.  A little goes along way for body and hair care.  Use coconut as a moisturizer for hair, for shine and to eliminate. Coconut is safe for babies too, so if your little one has a rashy bottom, scaly dry skin, or cradle cap, massage into their skin.

Here are some home remedies that experts claim to really work.

• Here’s one for dandruff: Dr. Oz suggests warming the coconut oil, then dabbing the liquid on your scalp. Let it sit, then rinse.
• How about sanitizing your hands? Dr. Oz says that it's a relatively unknown holistic health miracle. Just combine 10 drops of oregano oil with two tablespoons of coconut oil. Rub it into your hands as a natural hand sanitizer. In addition, the coconut oil can make your skin smoother.
• Acne troubled skin? Just combine equal amounts of oregano oil and coconut oil and apply it to your problem areas with a cotton swab before you go to bed.
• Oil Pulling: It’s easy to do, just use one tablespoon of coconut oil and swish it around your mouth for five minutes. This activates enzymes that have a detoxifying affect on your entire system. 

Let’s talk about my personal favorite topic - food. Coconut oil works in baked goods like zucchini and banana bread.  It’s excellent with sautéed vegetables and is especially tasteful when paired with bitter greens like kale. You can use it as part of an onion and garlic sauté, where it offers a surprisingly different and pleasant full-bodied taste. It is also a wonderful addition to oatmeal to make it even creamier, while staying healthy. Coconut oil can withstand the heat – making it a better cooking option without any side affects. Here’s an excellent coconut recipe:

Buttermilk Pancake with Coconut Flour

1 cup White Rice Flour

1/3 Cup Coconut Flour

2 Tbsp Potato Starch

1 Tbsp Baking Powder

1 Tbsp Sugar

2 Tbsp Oil

2 Eggs

1 ½ Cups Buttermilk

 

Now that we know the secret of the perfect nut, here’s something to think about: Populations that eat a lot of coconut are some of the healthiest people on earth!

I recently tried a new item here at The Healthy Grocer. It’s an excellent blend of Raw Organic Flax, Chia and Coconut by Barlean's. This delicious blend is a perfect way to get more fiber, Omega -3, protein, antioxidants and minerals into your diet. It is a great fuel for the body and tastes great! I use it on my oatmeal, smoothies, yogurt and salads.

-Mona Claypoole, Director of Marketing and Wellness Support