My Whole Food Journey | Wholesome Mommy :: by the Centsible Sawyer

Organic on a Budget: Scoring Cheap Fruits and Veggies

Written on May 5, 2011 by Denisesawyer in My Whole Food Journey, Organic on a Budget, Wholesome Food

If you’re making the switch to more wholesome foods like my family has been doing, you may have realized a change in your budget. If you were buying tons of processed foods and take out, you might have seen that you’re spending less. But, more than likely, if you’ve been doing “pretty well” before, using coupons, and now you’re dabbling in the land of organics, you’ve noticed an increase.

Well, I’ve been shopping this way for about a year now, and I’ve learned a few tricks during that time. Now, I’ll be the first to admit that it can be a challenge, and that organic foods are generally more expensive, but with a little discipline and a few tips and tricks, you CAN stay within your budget.

This week I’m sharing a few tips for how to score your fruits and veggies on the cheap.

First, download the EWG’s dirty dozen/clean fifteen lists. You can print a wallet sized PDF for your purse so you’ll always have it, or if you have an iPhone – there’s an app for that. =) The dirty dozen list shows you which 12 fruits and veggies have the highest pesticide load (either by frequent doses during the growing season or from multiple kinds of pesticides being used on the same plant). The clean fifteen is the opposite – the fruits and veggies that get the fewest pesticides and are thus, “the cleanest.”

Now, with that knowledge you can determine what to buy organic and what is safer to buy conventionally. My only other piece of advice is, if the fruit or veggie you would like to pick up this week isn’t on the dirty dozen or the clean fifteen list, think about how much of it you {or your children} will consume. For example, my son loves green beans. They aren’t on either list. I buy them organic 95% of the time because I know he eats a lot of them and thus HIS pesticide consumption would be high because he would be eating a lot of whatever chemical concoction they are using on the green bean plants. If your child is a picky eater and only eats a few kinds of fruits or veggies it might be wise to start there when determining where to spend your dollars on organic foods.

Next, buy what is in season. You’ll get the best prices on fruits and vegetables that are in season because they’ve traveled a shorter distance and they are in abundance.

If you find a REALLY good deal, stock up. How can you stock up on fresh fruits and veggies? Freeze them or can them! Last week I got a super deal on gorgeous strawberries. I bought about three gallons. I left some in the fridge to eat right away, and I flash froze the rest for later!

Buy local. If the items you would like to buy are cheaper at the farmers market, and they likely are, don’t hesitate if the items aren’t on the dirty dozen list. And, if they are in the dirty dozen list, just ask the seller if he/she can tell you about their farming practices. A lot of farmers use sustainable and healthy practices but aren’t certified organic. Being certified costs a lot of money and your small town local guy probably can’t afford to go that route.

Join a CSA. I haven’t had a lot of luck with this option – but I certainly know people who have! It can be a very cost effective solution. The basic idea is that you pay a set amount to the grower up front and then for a set number of weeks you get a box of fresh produce in return. My only advice is to shop around to make sure your getting a good price. Ask for references, and find out what kind of produce you can expect. You’ll want to be sure what your getting and what your family is willing to eat/try match or you’ll have wasted produce and wasted money.

Lastly, frozen and canned are always options too, so keep your eyes peeled for good sales. Reports have shown that canned fruits and veggies have a lower pesticide load than conventionally grown fresh-probably because they don’t have to worry so much about turning out a beautiful product or shipping long distances. But, remember, when buying canned foods you run into another enemy…BPA lined cans. There are a few companies that don’t use BPA, Native Forest and Eden Foods.

Of course, growing your own is always an option, but if you can’t grow enough to keep your family satisfied there are lots of ways here to help you get your bellies full without emptying your wallet!

How do you keep you budget low while still keeping your fridge full?

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My Whole Food Journey 11.17.10

Written on November 17, 2010 by Denisesawyer in My Whole Food Journey

It has been a while since I’ve done one of these posts! I have shared a lot about the changes my family has made up until now little by little. And, now my trips to the grocery store are easier and it seems like old hat. It isn’t so difficult to find exactly what I want (or not find exactly what I want depending on what store I’m in – pfft!). I can go straight to the items I am looking for and I know how to spot the stuff I want to stay far, far (I’m mean really far) away from. But, I’ve been thinking about what else I’m doing, and have been doing that I haven’t shared with you.

You get so used to doing things, or not doing things, that you don’t really think about it any more. And, that is exactly what got me into the mess of eating too much processed food before this journey started. I try to be conscious of my purchases and my food choices. The choices you make effect more than just you or your family … they effect everyone. That is why this week’s post is:

Vote with Your Pocketbook

One of the major complaints I here about eating more wholesomely is that people find that it costs more money. While I can’t deny that since I’ve been shopping this way, including eliminating processed foods, buying more fresh foods, buying organic foods, and grass fed and local beef and chicken, my food bill has increased. But, I don’t spend nearly as much as some people do who shop similarly to me. You really can make smarter choices for both your body and your pocket book.

The first step to buckling down and making the switch is just making up your mind. As easy as that sounds, you will be tempted to fall into your old ways when you see sugary cereal hit rock bottom prices, or chicken (that has been given antibiotics) cheaper than you’ve ever seen it before. I know I struggled! Right after I made up my mind I hit a big sale at my local grocery store and the chicken breasts were dirt cheap, I felt bad a first for not swiping them up! But, you just have to make up your mind about what is really important, and to me, it is the health of my family. Yes, it may cost me more – but what it really boils down to for me is that I’m making an investment in the most important thing in my life… my family. What goes into their bodies (and my own) is more important than many of the other things we put our money into.

But, you don’t have to go “organic crazy.” There are things that are more important than others and when you are first starting out you have to decide where to “make your investment.” For most people (including myself), the first step is switching animal products – specifically milk. I recommend switching all your dairy first. Sadly, it is the most expensive, but to me it is the smartest move you can make. Then, switch your meat and poultry. There aren’t really regulations on “organic” fish, so I just try to buy wild varieties (not farmed raised). This will get you away from antibiotics which act like hormones in our own bodies (and the animals). Finally, switch your fruits and veggies -but pay attention to the dirty dozen list. I try to buy the items on the dirty dozen list organically, all others I don’t worry too much about.

Yes, purchasing good, healthy, and fresh foods for your family might cost you a little more up front. But, I think in the long run, my family will be much better off eating this way. But, if you are smart, stick to a budget, and make a meal plan, you can still make good choices and you don’t have to go broke doing it! And, if everyone would begin to make these choices farms would be forced to grow and raise fruits, veggies, and animals this way. We’d begin to see more in our conventional grocery stores. AND, the prices would go down! Show what is important to you and your’s by “voting with your pocket book!” Make the switch to organic, 100% grass-fed, and local where you can and we’ll show the FDA, the USDA, and anyone else who will listen what is important to us – the health of our families!

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Local or Organic?

Written on October 24, 2010 by Denisesawyer in My Whole Food Journey, Wholesome Food

There is a lot of talk about buying organic and buying local produce. So which is better? Which one should you be looking for/buying? The short answer: both. Read on for the longer answer, and to find out how to make it work in your household and in your area.

:: Why buy local?

What is local? Well, there isn’t a legal definition, like there is for “organic” so local can mean a lot of things. But, generally you can think about it this way: your community, your region, your state. Obviously the most local is your community, but you might have to go a little further out to find the products that you need. There are countless reasons why buying local food is both rewarding and delicious, including enjoying the taste of fresh food, improved health and nutrition, environmental stewardship, support for family farms and rural communities, and ensuring animal welfare. There is also significant peace of mind in knowing where our food comes from. Purchasing locally often gives you the opportunity to talk to the grower, so you can ask important questions to learn more about the food you are consuming.

Another significant reason to buy local is to keep food miles to a minimum. “Food miles” refer to the distance a food item travels from the farm to your home. Not only does this save fuel and cut down on pollution, it also means you’ll be purchasing a fresher product. And, because it doesn’t have as far to travel, the produce is picked when it is ripe, so you’ll be purchasing a product that is richer in nutrients.

Buying local is a sustainable practice… but local produce isn’t always produced sustainably

Huh? Confused? Well, sustainable agriculture involves food production methods that are healthy, do not harm the environment, respect workers, are humane to animals, provide fair wages to farmers, and support farming communities. Sustainability includes buying food as locally as possible. Buying local food does not guarantee that it is sustainably produced. Pesticides, chemical fertilizers, factory farming, hormone use, and non-therapeutic use of antibiotics can all be involved in local food production, so it’s important to make sure that the local food you buy is from farmers or gardeners using sustainable methods. That is why buying local is important… because you CAN find out if the farmer is using sustainable practices – just ask! It’s important to be able to “shake the hand that feeds you.”

:: Why buy organic?

Organic is a legal term that means the item is not genetically modified and has been produced without the use of chemical fertilizers, pesticides, insecticides, herbicides, or fungicides. Pesticides are toxic by design and many pose health dangers to people. Obviously, avoiding ingestion of pesticides and other chemicals is always a good idea, but there are certain types of produce that receive a heavier dose of pesticides and/or several different types of pesticides and these are the items on the Environmental Working Groups “Dirty Dozen List.” You can lower your pesticide consumption by nearly four-fifths by avoiding the “Dirty Dozen” and instead eating the least contaminated produce, or the “Clean Fifteen” according to EWG calculations. Another option, of course is to purchase at least the items on the “Dirty Dozen” list organically.

What is the “Dirty Dozen?”

(In order from dirtiest): Celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, cherries, kale/collard greens, potatoes, and grapes.

:: So when do I buy local and when do I buy organic?

Here’s what I suggest: For the items on the “Dirty Dozen” list, specifically, I look for items that are both organic AND local. If I can’t have both, I purchase those items organically – at the very least. One way to ensure you are receiving a quality product is to purchase locally – so obviously in the south you aren’t going to find local blueberries in December. So, the only way you’ll be finding both local AND organic is if you learn to eat seasonally – which has great benefits as well! The items on the “Dirty Dozen” list that we purchase often are potatoes, grapes, spinach, and apples. The other items on the “Dirty Dozen” list I either never buy or I only buy when they are in season.

For items that are not on the “Dirty Dozen” list, organic isn’t as important, so if given a choice – local OR organic, I choose local. This isn’t just for items on the “Clean Fifteen” list – this is for everything else that isn’t on the “dirty dozen” list.

:: Where can I find the produce that I need?

The best places to find local produce is your own backyard! Grow your own! But obviously, everyone can’t do that, and most of us are purchasing the produce that we need… not growing it all ourselves. So, a great start is a local farmer’s market, or get involved with a local CSA (community supported agriculture).

Here in Georgia I hit the local farmer’s markets and road side stands and am able to talk to the growers and find a lot of what I need. I find the other organic produce I need at my local whole foods store, Earth Fare. And, for other produce that I need (items that aren’t on the dirty dozen list or are on the clean fifteen list) I can get those just about anywhere at any local grocery store, conventionally grown. But that is a lot of stops, you say. Well, yes and no. I don’t go to all of these places all of the time! If I happen to drive by a farm stand, I stop and see what the offerings are that day. And, I shop at Earth Fare every other week. On the in between weeks I visit my local Walmart or other grocery store to purchase the items I need. So, I’m only visiting a grocery store once a week at most and I am able to feed my family lots of fresh and healthy produce.

I’m always on the lookout for where I can purchase the the fresh items I need at the lowest prices and I’m happy to report that because many of us are trying to educate ourselves on what is best for our bodies and we’re putting our money where our mouth’s are – we are beginning to see a trend with big business.

Big businesses are seeing availability of sustainable, local, and organic produce as something that is becoming more and more important to the general public. That means we’re going to see more of these items available where we haven’t seen them before. Take Walmart for example, they recently held their Global Sustainable Milestone Meeting, where they announced their goals and new initiatives to support sustainable agriculture around the world. The world’s largest retailer is finally joining the local and sustainable movement! Walmart announced that they intend to put more locally grown produce into their stores and that they intend to invest in training and infrastructure for small and medium-size farmers. (You can read more about their initiatives here). There is a really great (short) YouTube video about some of the changes Walmart is trying to make to their produce department here.

I’m very excited about these new initiatives, and although Walmart has a long way to go (especially in my area) it sounds very promising that Walmart is moving towards making smarter and more sustainable choices. They are taking on a huge responsibility to provide America with more local and sustainable foods at an affordable price – as always. And, although I’m going to go where I can purchase the things I need – organic and local – regardless of the price, I’m excited about the possibility of finding more of what I need under one roof where the prices are always low.

For more information on local or organic I recommend these two sites:

I am a participant in the Walmart Moms program. Walmart has provided me with compensation to blog about sustainability and the Global Sustainable Milestone Meeting at Walmart and what Walmart is working towards at the local level. Participation in this program is voluntary. All opinions are my own.

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My Whole Food Journey 8.9.10

Written on August 9, 2010 by Denisesawyer in My Whole Food Journey, Wholesome Food

Since my family has been making some new food choices in hopes of living a longer/healthier life we have adopted a few “food rules.” Make no mistake, we ENJOY eating, we eat meat, AND we live on a budget – but we are not deprived. This may or may not be similar to your life style… and that is okay. But, here I will share a rule that we have adopted. You can adopt this rule too, or not. Either way, it will be okay with me. =)

Trade Maple Syrup for Pancake Syrup

I’ve been talking a lot about sweeteners: artificial ones, natural ones, and even high fructose corn syrup. I’m trying to eliminate as much high fructose corn syrup from our diets as I can so I made the switch from pancake syrup to maple syrup several months ago. But, I’ve learned there are many other benefits to switching to Maple syrup!

Unlike pancake syrup, which is just a man made sugary thick liquid (high fructose corn syrup), maple syrup is an excellent source of manganese and a good source of zinc which is good for your health! Zinc and manganese are important allies to your immune system, and zinc is important for heart health and acts as an antioxidant.

Maybe you haven’t made the switch because you think maple syrup is too expensive. Well, it is true that maple syrup is a lot more expensive than pancake syrup BUT, what I have found is a little goes a long way with maple syrup. It has such a deep, rich flavor you actually need a lot less of it than you would pancake syrup. We treat this stuff like gold in our household (and rightly so – it IS expensive) and are very aware at how much we use. You can always add more, but you can’t take it back! We are always surprised at how little it takes in comparison to the way we used to slather our pancakes, waffles, and french toast in pancake syrup!

Here’s another trick: Grade B actually has more maple flavor than Grade A syrup and it is much less expensive too! So, save some of that cold cash and go for Grade B.

If you are a new reader you might want to read some of my older “My Whole Food Journey” posts HERE.

Have you got questions? Are you on your own quest to eat wholesome and/or organic? If you’ve been shopping a little differently as well and the labels have got your brain in a fog… email me or drop me a comment here and I’ll be happy to help you find the answers your looking for! Sometimes shopping in a whole foods store can be overwhelming and leave you with more questions than when you came in!

*Thanks to Michael Pollan and Sustainable Echo for some of the research here.

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My Whole Food Journey 8.2.10

Written on August 2, 2010 by Denisesawyer in My Whole Food Journey, Wholesome Food

Since my family has been making some new food choices in hopes of living a longer/healthier life we have adopted a few “food rules.” Make no mistake, we ENJOY eating, we eat meat, AND we live on a budget – but we are not deprived. This may or may not be similar to your life style… and that is okay. But, here I will share a rule that we have adopted. You can adopt this rule too, or not. Either way, it will be okay with me. =)

Extra Virgin Olive Oil, Grapeseed Oil, & Coconut Oil

Last week I wrote about why my family chooses butter over margarine and other spreads. My reasons for choosing butter (besides being a REAL & natural food) are that it contains vitamins, minerals, and linoleic, lauric and butyric acids (all needed in our bodies), and, yes, cholesterol – which is also needed for brain development, cell elasticity and healthy intestines. So, butter in moderation is the choice for me! But, Melinda, one of my readers left a comment about how she also uses extra virgin olive oil (EVOO) instead of butter. This triggered this weeks post! In addition to using butter I also use other natural oils that have health benefits too!

When choosing fats, olive oil is a healthy choice. Olive oil contains monounsaturated fat, a healthier type of fat that can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL, or “bad”) cholesterol levels in your blood. According to the Food and Drug Administration (FDA), consuming about 2 tablespoons (23 grams) of olive oil a day may reduce your risk of heart disease. You can get the most benefit by substituting olive oil for saturated fats rather than just adding more olive oil to your diet. All types of olive oil contain monounsaturated fat, but “extra-virgin” or “virgin” olive oils are the least processed forms, so they’re the most heart healthy. Those types contain the highest levels of polyphenols, a powerful antioxidant that also can promote heart health.

I use extra virgin olive oil for sauteing vegetables and chicken. I also use it for making hummus and salad dressings. Some people are leery of frying in olive oil or have heard that you can’t because it has a high smoke point but I fry fish in it all the time and it is delicious and light! I just pour a little in my skillet and then pop my floured fish fillets right in. It is fabulous in my fish piccata!

I also use organic coconut oil for frying in my deep fryer. One of the “good fats” that makes up about 50% of coconut oil, is lauric acid. Lauric acid is a rare medium-chain fatty acid found in mother’s milk. It is now being shown to have anti-fungal, anti-viral, and anti-bacterial health-protecting properties. Besides being a healthy oil to fry in, coconut oil is also good for the skin! Coconut oil is a safe solution for preventing dryness and flaking of skin. It also delays wrinkles, and sagging of skin which normally become prominent with age. Coconut oil also helps in treating various skin problems including psoriasis, dermatitis, eczema, and other skin infections. Therefore coconut oil forms the basic ingredient of various products such as soaps, lotions, creams, etc., used for skin car and can be used to create your own skin care!

One of the newest oils in my repetoire is grapeseed oil. It is a great oil for salad dressings and sauteing because it has a mild, clean flavor, it doesn’t impart it’s own flavor allowing the other ingredients to shine. Grapeseeds are a very good source of antioxidants. It also contains other key nutrients such as flavonoids, linoleic acid and vitamin E, though in small quantities. Since grapeseed oil contains antioxidants, it is best known for its anti-cancer effects. Studies have revealed that grapeseed oil may help prevent the growth of cancer cells in the colon, stomach and lung. One more benefit of grapeseed oil is that it is very effective in lowering LDL cholesterol.

I have some grapeseed oil, but since it is an expensive oil, I mostly use it for “finishing” foods and things like salad dressings where it can really be enjoyed.

If you are a new reader you might want to read some of my older “My Whole Food Journey” posts HERE.

Have you got questions? Are you on your own quest to eat wholesome and/or organic? If you’ve been shopping a little differently as well and the labels have got your brain in a fog… email me or drop me a comment here and I’ll be happy to help you find the answers your looking for! Sometimes shopping in a whole foods store can be overwhelming and leave you with more questions than when you came in!

*Thanks to Michael Pollan and Sustainable Echo for some of the research here.

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My Whole Food Journey 7.26.10

Written on July 26, 2010 by Denisesawyer in My Whole Food Journey, Uncategorized, Wholesome Food

Since my family has been making some new food choices in hopes of living a longer/healthier life we have adopted a few “food rules.” Make no mistake, we ENJOY eating, we eat meat, AND we live on a budget – but we are not deprived. This may or may not be similar to your life style… and that is okay. But, here I will share a rule that we have adopted. You can adopt this rule too, or not. Either way, it will be okay with me. =)

Please Pass the Butter, I’ll Pass on the Margarine.

When it comes to deciding which to use, butter or margarine, it can be a very heated (and very personal) debate. I will always and have always chosen to stand on the side of butter – organic butter. Butter is a REAL food, margarine is a chemically created food product. That is all the information I need to make my decision. I’ll choose organic butter in moderation every time. But, if you’re not as easily convinced I’ll share a little more research on why butter rules and margarine drools.

First, a little history.
The Food and Drug Administration was started in 1938 with the Food and Drug Act. Part of this Act said that there are certain foods that people recognize as food like bread, pasta, sour cream, butter and that if you are going to change their make up by substituting one nutrient for another you had to call them imitation and label them as such. If you look at the ingredients of something like no-fat sour cream, you will find all sorts of things that have nothing to do with sour cream. You will find carrageenan and guar gum. These are parts of seaweed and beans. These are all substitutes for the fat in sour cream.

In 1973 the FDA repealed the imitation rule without going to Congress. They repealed the rule as requested by organizations like the American Heart Association, who thought that this would be a good thing. That the imitation rule was standing in the way of reengineering the food supply to make it contain less fat. Because no one would buy products called “imitation sour cream.” But, you would buy a product called “low fat or fat free sour cream.” Would you buy imitation butter? Probably not; but you would buy margarine touted with claims of “heart healthy.”

In the late 1900s, several states passed laws saying you had to dye margarine pink so people wouldn’t be confused and would know that that’s an imitation food and not butter. But, the industry got the Supreme Court to throw this out. So margarine was elevated as the more modern, more healthy food. And it turned out that we replaced this possibly mildly unhealthy fat called saturated fat with now a demonstrably lethal one called hydrogenated oil. This trans fat that margarine contains has since been shown to cause heart attacks and cancer. This is why so many products proudly display the “no trans fat” claim. Now, I know that many margarines have been “reformulated” so as not to contain trans fat, but who knows what science will prove next about the ingredients and preservatives in margarine. I’m sticking to natural butter. God gave it to us and I’m positive that He knew what He was doing. I can’t say the same for every food scientist.

But isn’t butter bad for me too?
Butter has earned a lot of negative press due to being high in saturated fat. The same happened to coconut oil. In fact, coconut oil has anti-viral and many other healing properties. And butter? Well, it seems we have gone full circle and began to realize some positive facts about butter. Here are just some of them:

Butter is completely natural
Butter is rich in natural vitamin A, also good source of vitamins D, E, K
Also contains mineral selenium, an anti-oxidant, iodine and lecithin
Linoleic, lauric and butyric acids play important roles in our body and butter contains them all
And yes, it contains cholesterol – a very important ingredient for brain development, cell elasticity and healthy intestines. Children especially need it in their diet!

If you are a new reader you might want to read some of my older “My Whole Food Journey” posts HERE.

Have you got questions? Are you on your own quest to eat wholesome and/or organic? If you’ve been shopping a little differently as well and the labels have got your brain in a fog… email me or drop me a comment here and I’ll be happy to help you find the answers your looking for! Sometimes shopping in a whole foods store can be overwhelming and leave you with more questions than when you came in!

*Thanks to Michael Pollan and Sustainable Echo for some of the research here.

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My Whole Food Journey 7.19.10

Written on July 19, 2010 by Denisesawyer in My Whole Food Journey, Wholesome Food

Since my family has been making some new food choices in hopes of living a longer/healthier life we have adopted a few “food rules.” Make no mistake, we ENJOY eating, we eat meat, AND we live on a budget – but we are not deprived. This may or may not be similar to your life style… and that is okay. But, here I will share a rule that we have adopted. You can adopt this rule too, or not. Either way, it will be okay with me. =)

Eating Out… Is There Good Fast Food?

In our fast paced life it is a fact of life that there are times when the only way to sustain ourselves is through fast food. We try very hard to stay away from fast food by preparing meals and freezing them, having quick/no thaw meals up our sleeves, keeping our schedules as thinned out as possible (not over sheduling ourselves and get involved with too many outside activities), and cooking most meals at home. But, the fact of the matter is, sometimes you just have to grab food away from home.

So, what is a parent to do when you’ve tried so hard to feed your family wholesomely and then you succumb to the powers of fast food? Do you throw caution to the wind and try to not think about the chemicals and preservatives in your food…just for one day? Maybe. But, I’m happy to share a few tricks and ideas for feeding your family away from home and sticking with your goal of feeding your family wholesomely.

First, there are some restaurant choices that are better than others.
Jason’s Deli is a top pick. They were named the second healthiest fast food restaurant in the country in the March issue of Health Magazine and the second-best, fast-casual restaurant in this month’s issue of Parent’s Magazine. About a fifth of the ingredients used at Jason’s Deli are organic, and the restaurant has rid itself of all trans-fats, high-fructose corn syrup and Monosodium glutamate, a food additive and flavor enhancer commonly known as MSG. Children’s side dishes include broccoli and organic carrots with ranch dressing, blue corn chips with salsa, and apples and celery with peanut butter, each for 99 cents. Instead of a soft drink, kids can choose organic milk or apple juice. Jason’s Deli also only uses antibiotic-free chicken now! And, by August 1st no artificial colors or dyes will be in the Jason’s deli children’s menu or on its salad bar.

Au Bon Pain is another great choice. A pioneer in healthy fast food, Au Bon Pain serves up sandwiches, soups, salads, and hot entrées made with whole grains, veggies, and hormone-free chicken.

Buffet-style Chipotle gives every customer complete control over her burrito, taco, or salad. (Take that, Taco Bell!) And you get to build it with fresh, local ingredients. In fact, Chipolte won high marks for its commitment to organics, hormone- and antibiotic-free meats, and produce sourced from local suppliers, which is revolutionary in a chain this big.

Panera is another large chain that where most of the chicken is antibiotic- and hormone-free. Panera also has great options for kids like squeezable organic yogurt, PB&J (with all-natural peanut butter), and grilled organic cheese on white whole-grain bread.

If these restaurants aren’t an option, or you’ve just got to make do at a local greasy spoon or other national fast food chain there are a few things you can do to make healthier choices.

Choose vegetarian dishes
Choose fruits for children that are low on pesticides (skip apples, grapes, and peaches – go for oranges, bananas, and pineapple).
Skip the milk unless they offer organic – choose water
Choose whole grain breads if they are available
Diners have better options because they offer vegetables – like Cracker Barrel – choose vegetables that are not on the dirty dozen list (skip carrots and bell peppers and go for sweet potatoes, beans, asparagus, or broccoli)
Think ahead and bring some of your own items (especially for picky or very young children) to supplement. I bring along my own toddler cup of milk, single cups of packed fruit, or toss in my own apple). Restaurants don’t think twice about this behavior especially if you are feeding small children and you’re ordering meals for adults. I’ve never had any trouble.

If you are a new reader you might want to read some of my older “My Whole Food Journey” posts HERE.

Have you got questions? Are you on your own quest to eat wholesome and/or organic? If you’ve been shopping a little differently as well and the labels have got your brain in a fog… email me or drop me a comment here and I’ll be happy to help you find the answers your looking for! Sometimes shopping in a whole foods store can be overwhelming and leave you with more questions than when you came in!

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My Whole Food Journey 7.14.10

Written on July 14, 2010 by Denisesawyer in My Whole Food Journey, Wholesome Food

Since my family has been making some new food choices in hopes of living a longer/healthier life we have adopted a few “food rules.” Make no mistake, we ENJOY eating, we eat meat, AND we live on a budget – but we are not deprived. This may or may not be similar to your life style… and that is okay. But, here I will share a rule that we have adopted. You can adopt this rule too, or not. Either way, it will be okay with me. =)

Use Up What You’ve Got

The most important thing you can do to save money when trying to purchase wholesome and organic food is to make sure to use up what you buy! This may seem obvious to some but most people throw away more than they realize. The more obvious things are like eating up fresh produce early in the week and save frozen vegetables for the days later in the week when fresh produce would otherwise go bad. Also, don’t buy more fresh produce than you can eat before it goes bad, unless…

If you find a great buy and it is something you can freeze, but a lot and do just that! Or, if you accidentally purchase more than your family can eat, prep it and freeze it too. Things like celery and onions can be chopped and frozen to saute for soups or other dishes. Slice green peppers and freeze for fajitas. Bananas can be frozen with the skins still on, so if you have a few on your counter that are past their prime but not bad, throw them in the freezer and use them in banana bread or banana pancakes. Or, peel them and slice them and flash freeze them.

If you are unfamiliar with flash freezing, all that means is you chop them up and spread them out where they are not touching on a baking sheet lined with waxed paper. Put the whole baking sheet in the freezer and leave for a few hours, until they are firm and frozen solid. Then, peel them up and toss them in a ziploc bag. These are great for smoothies!Just try to think about how you will use the fruit or veggies later and go ahead and prepare them so they will be easy to use, that way you’ll be more likely to actually use them.

If you have leftovers in your fridge and everyone is sick of them, freeze them in containers for lunch later. One day you’ll be glad to have it again, especially when there is nothing in the fridge to grab and take when you’re in a hurry! Or, if you’ve got one serving of vegetables left – like corn, green beans, etc. freeze it in a ziploc and then you can dump it in a pot of vegetable soup.

If you have meat left over like chicken or roast these things are great to “remake” into new meals like quesadillas, burritos, sandwiches, or – use you’re imagination! Not only is this using what you’ve got, it is often a time saver too; when your meat is already cooked it is easy to throw together a casserole in a snap!

I’ve also talked about using up the leftover “parts” of the chicken to make your own organic chicken stock. You can use raw chicken or the leftover carcass of a store bought roteisserie chicken. Read my how to HERE.

There are lots of things in your fridge or on your counter that are easy to forget and later toss into the garbage without a second thought. With a little dilegence, you can save your hard earned dollars and stretch your grocery budget.

If you are a new reader you might want to read some of my older “My Whole Food Journey” posts HERE.

Have you got questions? Are you on your own quest to eat wholesome and/or organic? If you’ve been shopping a little differently as well and the labels have got your brain in a fog… email me or drop me a comment here and I’ll be happy to help you find the answers your looking for! Sometimes shopping in a whole foods store can be overwhelming and leave you with more questions than when you came in!

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My Whole Food Journey 7.5.10

Written on July 5, 2010 by Denisesawyer in My Whole Food Journey, Wholesome Food

Since my family has been making some new food choices in hopes of living a longer/healthier life we have adopted a few “food rules.” Make no mistake, we ENJOY eating, we eat meat, AND we live on a budget – but we are not deprived. This may or may not be similar to your life style… and that is okay. But, here I will share a rule that we have adopted. You can adopt this rule too, or not. Either way, it will be okay with me. =)

No Nitrites/Nitrates

There is a lot of controversy on whether or not nitrites are harmful for us. Some studies indicate that they are cause for cancer. First, let me explain what nitrites are: Nitrates (NO3) are naturally occurring compounds that are created when plants break down nitrogen during photosynthesis. When nitrates come in contact with certain bacteria they break down into nitrites.

It is not the nitrates that cause damage; your body metabolizes and converts them into nitrites. In adults, the conversion takes place in the saliva. In infants, it takes place in the gastrointestinal tract.

During the cooking process, nitrites combine with amines naturally present in meat to form carcinogenic N-nitroso compounds. It is also suspected that nitrites can combine with amines in the human stomach to form N-nitroso compounds. These compounds are known carcinogens and have been associated with cancer of the oral cavity, urinary bladder, esophagus, stomach and brain.

Many foods, especially cured meats such as bacon and hot dogs, use nitrates to preserve color and maintain microbial safety.

Nitrites are also commonly found in many green vegetables, especially spinach, celery and green lettuce. However, the consumption of vegetables appears to be effective in reducing the risk of cancer. How is this possible? The explanation lies in the formation of N-nitroso compounds from nitrites and amines. Nitrite containing vegetables also have Vitamin C and D, which serve to inhibit the formation of N-nitroso compounds. Consequently, vegetables are quite safe and healthy, and serve to reduce your cancer risk.

So, vegetables are safe, and cured meat is questionable. Although there are studies that show both sides, (some say they cause cancer, some say we don’t consume enough to worry) I am taking a “better safe than sorry” approach. Also, we do know that added nitrates/nitrites in meats isn’t something naturally occuring – unlike those found in the vegetables mentioned above. So, I also have the opinion of whole foods are better and anything man-made or “tweaked” should be avoided or consumed in small quantities. That said, my family is choosing to avoid cured meats that have added nitrites/nitrates.

If avoided hotdogs, cold cuts, or other cured meats is just out of the question for you (as is for my family) you’ll be happy to know that there are lot of products on the market that are uncured and/or do not contain nitrites/nitrates.

Because of modern refrigeration methods, nitrites are now used more for the red color they produce (which is associated with freshness) than for preservation. It is also used to lengthen the products shelf-life. Nitrite-free hot dogs, while they taste the same as nitrite hot dogs, have a brownish color that has limited their popularity among consumers. When cooked, nitrite-free hot dogs are perfectly safe and healthy.

When we began buying natural products without nitrites/nitrates the first thing I noticed (as far as differences go) is that the nitrate/nitrite free products go bad much faster. In my opinion this isn’t a bad thing. It is much scarier to think that your meat takes weeks to go bad because of all the chemicals in it. We purchase nitrite/nitrate free lunch meat, hotdogs, and turkey bacon. Applegate Farms and Earth Fare both have products that are organic and nitrite/nitrate free that are tasty. There are other brands that are great too, I’m sure, but these are the brands available to me and are great.

If you are a new reader you might want to read some of my older “My Whole Food Journey” posts HERE.

Have you got questions? Are you on your own quest to eat wholesome and/or organic? If you’ve been shopping a little differently as well and the labels have got your brain in a fog… email me or drop me a comment here and I’ll be happy to help you find the answers your looking for! Sometimes shopping in a whole foods store can be overwhelming and leave you with more questions than when you came in!

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My Whole Food Journey 6.21.10

Written on June 21, 2010 by Denisesawyer in My Whole Food Journey, Wholesome Food

Since my family has been making some new food choices in hopes of living a longer/healthier life we have adopted a few “food rules.” Make no mistake, we ENJOY eating, we eat meat, AND we live on a budget – but we are not deprived. This may or may not be similar to your life style… and that is okay. But, here I will share a rule that we have adopted. You can adopt this rule too, or not. Either way, it will be okay with me. =)

Know when to eat Organic, Local, or Conventional

If you’ve been making changes to your families diets and just beginning to purchase things organic you already know that it can be costly. But, even though you hear me talking about eating some of our groceries organic, it isn’t always the best choice. “WHAT!?!! How can that be!?!” you ask.

Organic food is usually well grown in healthy soils without pesticides – and this is GREAT. However, because there has been an increase in the amount of food we as shoppers have been purchasing organically, there has been an influx in the amount (and variety) of foods and food products that companies are making and selling at your local supermarket. (Remember supply and demand?) Well, this isn’t all bad news, more can be great for those of us who are trying to find organic items in rural areas where it can be difficult as there seems to be less demand. However, some of these products are processed. Processed organic foods (like frozen meals, cookies, sodas, etc.) are hitting the store shelves and although they are still made with organic foods, they are little better, at least from a health standpoint, than their conventional (not organic) counterparts. Let me give you the same example I give my cookie monster husband: organic chocolate chip cookies are still cookies – they are not a health food.

You may be laughing at my example right now, but you’d be surprised at how many people are purchasing these items. Most consumers automatically assume that the word organic is synonymous with health. I’m not saying you should never purchase cookies, or that we don’t all need a little junk food every now and then, I’m just saying don’t waste your precious grocery money on a bunch of organic processed food. (I’ll be the first to admit that during the summer months when my baking decrease I have been known to purchase organic animal crackers -when they are on sale- for my little one). Save those dollars earmarked for healthy foods for just that – healthy unprocessed foods, like vegetables, meat, dairy, and baking goods (flours, oils, sugar). You can still make organic cookies from the unprocessed ingredients you purchase, or that lasagna – without purchasing the one labeled organic in the freezer case. The mark up on organic is high – but the mark up on PROCESSED organic is even higher.

When it comes to buying produce especially, there are some items you will want to buy organically, others you can buy locally (local organic and local conventional), and still others that are fine to purchase conventionally. It is all about determining which ones fall into which categories, and knowing this will help ensure you the best products for your family as well as the best price for your wallet.

First, go check out the Environmental Working Groups dirty dozen list. If your budget is limited start by purchasing these items organically. The next thing I did is look at the whole list of 49 to see where the other fruits and vegetables that my family eats a lot of fell, things like sweet potatoes, green beans, and spinach. Then it is up to you to determine how “dirty” they are and if your budget allows, purchase them organically.

The next thing you can do to keep your pesticide intake and your cost low is buy local. If the item is on the dirty dozen list it is best to stick with organic, unless you are buying at a farmers market (or other local distributor where you can talk directly to the grower). In this case you can talk to the person who grew the produce. Some farmers aren’t certified organic for one reason or another but they do not use pesticides and are exceptional at what they do. In this case you might be able to get a product that is like organic at a much better cost – and since it is local it will be fresher. Even organic produce deteriorates when riding across country in a a truck and loses its nutrutional quality.

If items are not on the dirty dozen list and especially if they are on the clean 15 list it is fine to buy them conventionally. But, I would still stress that these items will still be better nutritionally if bought locally. Buying local and in season ensures you are a buying a good product – and even if there isn’t a farmer’s market near you, your local supermarkets are stocking some local produce – just check the labels.

One last tip, buying produce that is domestic (or grown in the U.S.) is almost always going to ensure you a superior product. Our FDA has stronger regulations on which (and how much) pesticides can be used on crops than do foreign nations. So, even when choosing organic produce it is best to make sure your organic strawberries or blueberries, etc. are grown in the U.S. instead of Mexico or Guatemala (and others).

To know more about which products my family feels strongly about purchasing organic read the article HERE.

To know when fruits and veggies are in season read the article HERE.

If you are a new reader you might want to read some of my older “My Whole Food Journey” posts HERE.

Have you got questions? Are you on your own quest to eat wholesome and/or organic? If you’ve been shopping a little differently as well and the labels have got your brain in a fog… email me or drop me a comment here and I’ll be happy to help you find the answers your looking for! Sometimes shopping in a whole foods store can be overwhelming and leave you with more questions than when you came in!