Hidden Sources of MSG

Every pregnancy I experience different aversions and/or cravings, and my current pregnancy is no exception. My first pregnancy I could not tolerate any onions at all--and I normally love them. The second time, I constantly craved fish and potatoes. This time, after a lot of trial and error and paying close attention, I figured out that I can't handle MSG (monosodium glutamate). Like a whole host of other people in this world, MSG gives me headaches, nausea, and a generally yucky feeling. Though for some people the reaction is much more dramatic, my symptoms are enough to steer me clear.

But avoiding MSG entirely, I'm finding out, can be more difficult than I thought (even when eating at home), because of all the hidden sources of MSG. And this is coming from someone who was already consciously trying to avoid MSG and eats almost exclusively home-cooked foods from scratch.

One reason is because "more than 40 different ingredients contain the chemical in monosodium glutamate (processed free glutamic acid) that causes these reactions." Can you believe that?! I had no idea before I started researching. Some of these ingredients include anything with "glutamate," "hydrolyzed," or "caseinate" in the label. (Click here for a more detailed list.)

And, get this: There are 3 ingredients that "work synergistically with MSG to enhance flavor. If they are present for flavoring, so is MSG" even if there is no MSG listed in the ingredients! I found this out when I ate a few croutons that I thought didn't contain any MSG. But they still made me feel yucky, so I investigated. And sure enough, they contained 2 of these 3 ingredients that work with MSG: disodium guanylate, disodium inosinate, disodium ribonucleotides.

Companies are very clever with labeling these days, so we've got to be even more clever.

Knowledge + action = improved health = power

Making and Canning Applesauce

My aunt and uncle's trees produced more apples this fall than they could handle, so they asked around the family for anyone interested in taking some of them off their hands. I ended up taking about 100 pounds, with the intention of doing a lot of canning. Since my family likes applesauce and could potentially eat a lot of it (just plain as well as in recipes) over the next couple years, I decided to make most of the apples into applesauce.

Because of my schedule I haven't been able to dedicate even one whole day to this endeavor and have to do it in a few hour chunks here and there. So it's a good thing apples save! Yes, it takes way too long, and no, I don't particularly enjoy the whole process.

But there is something so satisfying about seeing the results of my labors.

And there is also a lot to be said for the example this sets for my children, and how they learn that applesauce isn't just something you buy at the store. They are also learning from the experience of watching and participating, just as I did growing up.

Lastly, I love how none of the products of this process are wasted, since we compost it all.

Merry Christmas!

Before I take a Christmas break, I wanted to wish each of you a Merry Christmas! May you enjoy the warmth and joy of the season with your loved ones.

And the Winner is...

Carolyn! I did another random drawing of those who entered and I'm so happy Carolyn won because she is one of my most faithful readers and says she never wins these things.

So a big congratulations goes to our Christmas giveaway winner! I'll send you an email with the gift code, Carolyn, and you can get busy choosing your item. :)

Christmas Cranberry-Orange Bread

I used to try to make our family's traditional Danish pastries to have on hand for Christmas morning's breakfast--the authentic kind that was passed down from my Danish great-grandmother. While we really enjoy even the healthier version of these pastries, it requires such a time commitment on my part that I have come to realize I just can't plan on doing it each and every year. So over time I have come up with a different Christmas breakfast bread that we all love, that is healthful and way easier/faster to make than Danishes!

Christmas Cranberry-Orange Bread
Yield: 1 loaf

1 1/4 c. warm water
1/3 c. honey
2 Tb. butter, softened
2 c. bread flour (I usually just use whole wheat for all the flour)
1 1/4 c. whole wheat flour
1 1/2 tsp. salt
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/4 tsp. ground cloves
2 tsp. active dry yeast
1 c. sweetened dried cranberries
1 Tb. grated orange zest
Directions for mixer or for hand mixing:

Combine warm water and yeast. Let sit until yeast is softened.
Add salt, honey, and butter.
Add remaining ingredients while mixing, except cranberries.
When dough is correct consistency, add cranberries.
Place in greased bread pan, cook at 350 degrees for about 35 minutes, or until browned and cooked through.

Directions for bread maker:

Place all ingredients (except cranberries) in pan of bread machine in order recommended by manufacturer. Select Sweet Bread cycle; press Start.

If your machine has Fruit setting, add cranberries at signal, or about 5 minutes before kneading cycle has finished.

Tamale Loaf

This is a classic recipe in my family. I remember eating it as a child and I still really enjoy it. And this time around I even found a Jimmy Dean sausage with minimal processing and no MSG to use in it!

Tamale Loaf

Mix #1:

1 1/4 lbs. sausage meat (I used less than 1 lb.); cook thoroughly, then add onion below
1 large onion, chopped; cook till tender before adding following ingredients
1 can creamed corn (I used 1 1/2 c. frozen corn)
3 c. diced tomatoes (I used 1 1/2 cans)
2 tsp. salt
2 tsp. chili powder
1/4 tsp. pepper
1 can whole olives

Mix #2:

2 1/2 c. milk
1 2/3 c. cornmeal

Add Mix #2 to Mix #1.

Then separate 2 large eggs in another bowl and beat egg whites until stiff peaks form. Fold egg whites into the combined mixes.

Grease 9 X 13" pan and pour mixture in before cornmeal settles. Bake at 375 for 15 minutes, then turn down to 300 for 30 minutes.

My mom's note: With leftovers, either eat cold or warm in fry pan in a little butter.

Winter Neti: or My Favorite Product of 2010

A while back I told you about my neti pot. Since then, I have continued to use it whenever I have allergy symptoms, feel like I'm getting a cold or sore throat, or even (in the case of home repairs) to simply clear my system of dust. Since I'm one of those lucky allergy sufferers who is allergic to dust mites (as well as many of the seasonal airborne allergens), I have the potential of having allergies year round. And I have noticed lately that I am using my neti pot in the winter as often, if not more often, than I did in the summer. It has been a lifesaver in stopping my early sore throats (which, for me, is often my first allergy symptom), postnasal drip, sinus pressure and headaches, and just improving my general sinus (and probably overall) health. So, again, if you suffer from any of these symptoms and are ready to feel better using a healthier, drug-free method, I seriously recommend the neti pot! Mine has been my favorite new product of the year, hands down.

Scrumptious Herbed Salmon

Here's another recipe I've been in raptures over--but in this case, for a few years running. (Maybe one reason is that we don't get it that often, because salmon is expensive where I live.) It is just so, so good...

Scrumptious Herbed Salmon
Yield: 4 side servings

1 1/2 pounds boneless salmon fillet, about 1-inch thick
1 tsp. lemon juice
1 tsp. mayonnaise
1/2 tsp. salt (optional--I think this makes it too salty)
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. lemon pepper
1/2 tsp. dried oregano
1/2 tsp. dried basil
1/2 tsp. dried dill weed
1/4 tsp. paprika

Preheat oven to 475 F. Make a tray out of a doubled-length of heavy-duty foil large enough for the salmon filet by folding a long piece in half and folding up all four sides, with the dull side up. Spray the entire inside of the foil tray with cooking spray. Place the foil tray on a baking sheet.

Place the salmon fillet in the foil tray skin-side down. Sprinkle lemon juice over salmon and spread mayonnaise over the top.

In a small bowl, mix together salt (optional), onion powder, garlic powder, lemon pepper, oregano, basil, and dill weed. Sprinkle the mixture evenly over the top of the salmon, then top with the sweet paprika.

Place baking pan with foil tray in oven. Cook for 10 minutes per inch of thickness of the fish fillet. Do not overcook or it will be dry and unpalatable. Turning is not necessary. Salmon is done when it turns a light pink color throughout and feels firm when pressed gently with the back of a fork. Use a spatula to lift the salmon away from the skin to serve.

Want to Enter my Christmas Giveaway?

The more the merrier! As I mentioned Saturday, CSN stores has given me another opportunity for a giveaway. They have a complete line of everything you could want, from counter stools, to kitchen products, to home decor, to stuff for babies and kids, at competitive prices. If you haven't yet, check them out!

Here are the rules for the giveaway this time around:

First, as before, if you are not already a follower of my blog, please become one.

Second, send your favorite Christmas recipe to me at katrinaskitchen35@gmail.com, which will imply permission for me to modify it, if needed, when I recreate it, and permission for me to post it on this blog for others' use at a later date, if I choose to do so.

Third, like last time, you will be given one entry for each comment you make the week of the giveaway period. But this time I will be retroactive and any comments you have previously made (as in, before you knew about this giveaway) in the month of December will be included, to hopefully give my faithfuls' an added advantage.

That's it!

Some time on Monday, December 20th, I will randomly choose the winner, who will receive $35 from CSN toward the purchase of any item at their stores.

So good luck, and I look forward to hearing from you!

Christmas Giveaway

Dear readers,

CSN stores has once again given me the opportunity to do another giveaway and I thought it would be fun to do it just in time for Christmas! So be looking for details on Monday (Dec 13th)...

Sincerely,
Katrina

I'm in Love...

With this salad.

I've had similar salads before, but something about this salad the last couple of weeks has had me in raptures. I enjoyed it so much at Thanksgiving dinner that I replicated it at home. And I even found some store-bought salad dressing that is MSG-free with all natural ingredients (Brianna's)--not that I couldn't have made my own. At Thanksgiving I enjoyed it with honey mustard dressing; at home I enjoyed it with poppy seed dressing. I love how versatile salads can be! And this one has such a pretty color combination as well...

Cranberry-Almond-Feta Salad

Salad base:

Green leaf lettuce, torn
Spinach, torn
cucumbers, sliced
tomatoes, sliced

Over the top sprinkle:

green onions, diced
original feta cheese, crumbled
dried cranberries
candied almonds, crushed
salad dressing of choice

Budget Saver Tip #18: Decorating for Cheap

I'm (unfortunately) not real into decorating, but at Christmastime I feel obligated to make our home festive and have been given many decorations over the years that help me do so. Plus, my kids enjoy it so much that it's fun to see how excited they get helping me. But this year I wanted to do a little more, so I went to Dollar Tree. They're a good place to find decorations for cheap. In fact, I almost wished we didn't already have all the tree ornaments we need because I really liked many of the ones they had at Dollar Tree. For $4 I was able to make a small wreath for our front door (we've never had one before), and another $1 added festive greenery to our wooden railing. So, if you're feeling the need to do a little more...on a little budget, why don't you check out Dollar Tree? (If there isn't one in your area, you can check them out online.)

Homemade Granola Bars

I've been having to eat several small meals every day for the last few months, instead of my usual three regular ones. But sometimes, due to my schedule or other factors, I just need a good, quick, portable snack. So a week ago or so I started looking at the selection of granola bars in the stores. I almost bought a box a couple times, but I just couldn't bare to do it, not with all the high fructose corn syrup, corn syrup, brown sugar, sugar, etc listed in the ingredients. After all, I didn't want dessert, I wanted a healthful snack. So I determined to figure out how to make my own. After all, I knew I already had the ingredients on hand and it couldn't really be that hard. I found quite a few recipes online and weeded them down to one I found on FoodNetwork.com. Then, of course, I modified it to include no sugar. We all loved the result and I felt good knowing I didn't give in to the easy, unhealthful option. :)
Plus, when you make them yourself, you can switch up the fruits, nuts, etc, so they are just the way you want them. I doubled the recipe and made two varieties: one with dried dates, papayas, and cranberries; and the other with sunflower seeds and raisins (though I didn't use nearly 1 1/2 c. of raisins).

Homemade Granola Bars

2 c. rolled oats
1 c. sliced almonds
1 c. shredded coconut, loosely packed (this can be found unsweetened to further reduce the refined sugar content)
1/2 c. wheat germ
3 Tb. butter
About 1 c. honey (I may cut it down a bit next time because it seemed a little too sweet to me, but the rest of my family didn't notice.)
1 1/2 tsp. vanilla
1/4 tsp. salt
1 1/2 c. dried fruit(s) of your choice (of course, varieties with less or no sugar are the most healthful)

Preheat oven to 35o degrees. Butter a 9 x 13 baking dish and line it with parchment paper. (I didn't have parchment paper and therefore can't vouch for its necessity, but I unfortunately did find out how necessary greasing the pan is! I know, I should've known better, but sometimes I space things...)

Toss oatmeal, almonds, and coconut together on a cookie sheet and bake for 10-12 min, stirring occasionally, until lightly browned. Transfer mixture to large mixing bowl and stir in wheat germ.

Reduce temperature to 300 degrees.

Place butter, honey, vanilla, and salt in a small saucepan and bring to a boil over medium heat. Cook and stir for a minute, then pour over toasted oatmeal mixture. Add dried fruit and stir well.

Pour mixture into prepared pan. Wet your fingers and lightly press mixture evenly into pan. Bake for 25-30 min, until light golden brown. Cool for at least 2-3 hours before cutting into squares. Serve at room temperature.

I wasn't sure how long these would stay good outside of the fridge, so after a couple days I wrapped the individual bars in tinfoil and put them in the fridge.

Apples Galore

We now have apples coming out of our ears, thanks to my aunt and uncle who loaded us up over Thanksgiving. I love, love, love fresh, free!, homegrown produce and was excited to get all these apples, but now I'm trying to decide what I want to do with them. They have blemished skins but taste great, and I would like to do some canning, in addition to just using them in my cooking. All you canning experts and apple aficionados, what do you suggest?

Also, here is a tip for storing apples that my grandpa taught us when I was growing up, in case you didn't already know: You can keep apples tasty (and even crispy) all winter by enclosing them in a paper sack which is inside a closed plastic bag in the fridge. So I will definitely be keeping some of them that way for the long term.

Cranberry-Orange Caramel Corn

I came across this recipe in my November 2010 Better Homes and Gardens magazine (p. 222) and couldn't wait to try it. I did modify it (of course) to substitute healthier alternatives for the brown sugar and corn syrup, and include slivered almonds instead of whole, which I thought would be easier and safer for my children to eat. But the poor kids didn't get any because my husband and I ate it all (over a few days)--oops! Darn...now I'll have to make another batch...

Cranberry-Orange Caramel Corn

12 c. air-popped popcorn (about 1/2 c. kernels)
1 c. dried cranberries
1/2 c. slivered almonds
1/2 c. butter
1/2 c. raw sugar
1/8 c. honey
2 Tb. orange juice (I might even use more next time, since it wasn't very orangy)
2 tsp. vanilla
1/2 tsp. baking soda

Preheat oven to 275 degrees. In a very large bowl combine popped popcorn (be sure to sift out unpopped kernels), cranberries, and almonds; set aside.

In a 2-quart saucepan cook and stir butter, raw sugar, and honey over medium heat until butter is melted. Stir in orange juice. Bring to boiling over medium heat. Boil at moderate, steady rate for 2 minutes. Remove from heat. Stir in vanilla and baking soda (mixture will foam up).

Pour syrup mixture over popcorn mixture in bowl; stir to coat well. Transfer to a 15 x 10 x 1-inch baking pan (cookie sheet with a lip) or shallow roasting pan. Bake for 30 minutes, stirring twice. Transfer caramel corn to large sheet of greased heavy foil; cool. Makes 20 (1/2 c.) servings.

Thanksgiving Thank You

As many of us will be traveling over the Thanksgiving holiday or otherwise on holiday from our regular schedules, I just wanted to write a little thank you to my readers, for whenever you may read this.

I know there are some of you out there whom I haven't met yet (and I hope you will introduce yourselves soon!), but to all of you, thank you for reading my blog. And to those of you who leave comments, a big thank you. My motives for doing this blog are wholly intrinsic, but sometimes when I hear nothing from anyone for a while I wonder if I am doing any good. (However, I learn so much myself that I know down deep it already is worth it.) But I sincerely appreciate those comments that have let me know I've written something of interest, provided a recipe you're excited to use, posted information you didn't know before, or expressed interest in learning about something I haven't thought of yet, that makes it all worth it.

So with that said, I wish you all a very joyous and gratitude-filled Thanksgiving holiday!

Sincerely,
Katrina

Best Thanksgiving Yams

I have made this recipe for a couple different Thanksgiving gatherings and people have enjoyed it. As you know, there are tons of yam or sweet potato recipes for Thanksgiving, but if you're looking for something a little different, try this one. It doesn't try to disguise the tasty vegetable and fruit with tons of refined sugar and marshmallows. Instead, it enhances their natural flavors in a way that somehow still reminds me of pie. With so many other sugar-filled items served at the celebration, why not make a healthy, yummy yam dish? (By the way, I got the recipe from my aunt Kristen, an excellent and creative cook.)

Followup note: I made it for Thanksgiving 2010 for a family gathering full of people who don't like yams but eat the token spoonful each Thanksgiving. None of them seemed at all excited about my offer to make a yam dish, but they let me do it--and I got tons of compliments and several even asked for the recipe! I felt like that was mission accomplished because I love helping others rediscover undervalued/unappreciated healthful foods.

Best Thanksgiving Yams

Wash, scrub about 4 large yams. Place in pot with enough water to cover and boil until cooked all the way through but not mushy (check with a fork). Drain off water, allow yams to cool. Then carefully peel (you want them to look as nice as possible when you're done).

Slice yams into a 9 x 12 casserole dish. Slices should be about 1/4"-1/2" thick.

Peel and slice 2-3 apples over top of yams and arrange neatly. (I like to use Jonathan or another variety that has some tartness to it.)

Pour thickened juice mixture over that:

Juice mixture

2 c. apple juice concentrate (Other years I have used apple raspberry juice concentrate or apple cran-raspberry, which were also superb)
4 Tb. cornstarch - mix into juice before heating, then heat to boiling and stir till thickened and clear.

Add the following to juice mixture (all these delectable spices say "holidays" to me!):
1 tsp. cinnamon
1 tsp. nutmeg
1 tsp. cloves
1/2 tsp. allspice
1/4 tsp. ginger

Serve dish warm (so you may need to keep in a warm oven until time to serve).

Just before serving, sprinkle cashews over top.

Chili

Chili is such an excellent, nutritious comfort food for a cold day, don't you think?
My family has a Halloween meal tradition that to the best of my knowledge is now in its third generation. It's a meal we look forward to every year and which, while eating, triggers all sorts of pleasant memories for me (so I hope it is beginning to do so for my children as well). This meal includes my mom's chili, which I start craving as the weather cools anyway.

There are probably as many chili recipes out there as people who make the dish, and I have tried more than I can count. But I always go back to this traditional, classic recipe as my very favorite for southwestern style chili. (So those of you who are Cincinnati natives may not appreciate it quite the way I do. But then, I never did get to like either Skyline or Gold Star :).)

This is one of those recipes that you follow and then taste and add more spices, as needed, until it's just right.

Classic Southwestern Chili

Cook about 4 c. dry beans according to package directions and/or using my tip (#3).

When beans are cooked (about 3 hours), add other ingredients:

Brown 1 lb. ground beef, drain off grease and cook 2 onions and 1 clove garlic in same pan.
2 small cans tomato sauce
1 can diced tomatoes in juice
3 tsp. chili powder (or more, to taste)
4 tsp. salt (or less, to taste)
1/4 tsp. pepper (or more, to taste)

Serve with grated cheese or other toppings, as desired.

Budget Saver Tip #17: Shop Thrift Stores

While I know there are many people out there who wrinkle their noses at the thought of entering a thrift store, I am not one of them. Yes, I know, sometimes they smell funny, and you never know quite what you're going to find, but I get so excited over good deals that I love them! Of course, not all thrift stores are created equal, and you may not always find what you're looking for, but other times you'll hit the jackpot. When that happens to me it makes my whole day!

Take, for example, last week when I went to my local thrift store and, on a whim, decided to check out the shoes (even though I hadn't found anything the last couple times). Now, I know there are professionals from stores like Stride Rite that would be horrified to learn how many secondhand shoes my family wears, but that's how it's always been for me/us and I have no problem with it. If the shoe fits... Well, much to my surprise, I found two pairs of brand-new looking shoes that fit me very well--for $8 total! I figure I saved at least $35 and these shoes have lots of wear left. Plus, they're cute. After over two years of not buying any new shoes for myself, such a purchase was a treat, particularly because I spent so little.

I think my favorite thing to find at thrift stores, though, is children's/baby clothing, since kids grow out of clothes so fast. You can get a whole pile of cute, good quality children's clothing for a fraction of the cost of buying them new. That was certainly a lifesaver while my family was going through the Great Depression of graduate school but our children kept growing!

Curry Vegetables (Crock Pot Recipe!)

Thanks to my friend, Carolyn, for this delicious recipe! I heard she was making it the other day and it sounded so good I asked her for the recipe. The picture didn't turn out very well, but I love all the cheery colors of this combination, in addition to its great taste and nutrition--and that it's a crock pot recipe is a bonus. (Note: it's not spicy if you follow the directions as written, just flavorful.)

Curry Vegetables

2 cans drained and rinsed garbanzo beans
1 diced red pepper
4 tiny potatoes or 1 large sized potato (I used 3 medium potatoes)
1/2 c. diced carrots
1/2 c. diced celery
3 cloves, crushed
2 Tb. curry
1/2 tsp. ground coriander
1/4 tsp. red (cayenne) pepper
1 tsp. salt
1 can tomatoes and juice
2 c. vegetable (or chicken) broth
3/4 c. plain yogurt (or sour cream)
1 c. frozen peas (added later)

Directions:

Pour drained and rinsed garbanzo beans in to crockpot.
Cover with diced vegetables (if you have other veggies you want to use besides those listed, change things up).
Add spices.
Add tomatoes, yogurt, and broth.
Stir to mix flavors.

Cook on low for 8-10 hours. (I started it on high for an hour or so, then turned it down to low and cooked it for a total of about 4 hours, and it turned out great.)

20 minutes before serving, stir in frozen peas and turn to high heat.

Serve over hot (brown) rice.

Dinner Menu

Monday night we had such a yummy dinner I thought I would share...

I made that creamy pumpkin soup I wrote about the other day (minus the cinnamon) and a new breadstick recipe that we enjoyed, which is a variation on our usual, best-loved breadsticks:

Garlic Breadsticks

1 1/4 c. warm water

2 1/2 tsp. yeast

3 c. whole wheat flour (or 1 c. cracked wheat, 1 c. wheat flour, 1 c. white flour)
1 1/2 tsp. salt
1Tb. vegetable oil
1 c. freshly grated Parmesan cheese (or 1/2 c. bottled variety)
1 clove garlic, crushed
2 Tb. butter, melted
sesame seeds (to be sprinkled)

1. Coat a baking sheet with vegetable cooking spray; set aside.
2. Combine warm water and yeast, allow yeast to soften.
3. Add salt, flour(s), and oil. Combine until well mixed and dough is proper consistency (should be stiff).
4. Mix in Parmesan cheese and garlic.
5. Remove dough from bowl and with rolling pin roll out into rectangular shape until flat and thin (about 1/4 inch--or about size of large cookie sheet). Cut into finger-width strips.
6. Brush top of dough strips with butter and sprinkle with sesame seeds. Allow to rise while oven warms.
7. Bake at 400°F until lightly browned, 12 to 15 minutes.

Turn it Down!

I'm probably preaching to the choir here, but I found the following information interesting about how to better protect our hearing (or our children's). In the November 2010 issue of Reader's Digest (p. 76) I was shocked to learn that "One in five adolescents now suffers from hearing loss--a 30 percent jump from just two decades ago. The loss is mild, but it means more teens are hearing only about as well as a typical 40- to 60-year old." Wow. I don't want that to be my kid!

So here are the article's suggestions for protecting this precious sense most of us take for granted:

• 60 - You can listen all day if you keep the volume at 60 percent of the max
• 80 for 90 -You can boost the volume to 80 percent for 90 minutes a day
• 100 - If you want to crank up the volume as high as it'll go, keep it short--just five minutes a day.

This is particularly referring to iPods, but I'm sure the same principle applies for other modes of music listening.

Pumpkin Puree

If you have any pumpkins left over from Halloween that haven't been carved, you should seriously consider doing what I started doing last year: Make your own pureed pumpkin. It is wonderfully delicious in all kinds of recipes. Last year it made me feel so good to use as much of our pumpkins as I possibly could--the meat and the seeds--and thereby also be very cost effective. It was somewhat of a time commitment, but simple to do, and I found it worth it.

As I recall, we tried pumpkin muffins and pumpkin pancakes, which were excellent, but our favorite recipe (surprisingly) was Creamy Pumpkin Soup.

If you've never made your own pumpkin puree (which will keep for a while in the freezer if you make too big of a batch), here are directions:

1. Select a ripe and firm medium pumpkin. Larger pumpkins can be used, but they begin to take on a grainy texture the larger they get.
2. Cut open the pumpkin and remove the seeds and fibrous strings.
3. Cut the pumpkin into four to eight pieces.
4. Line a large baking pan with aluminum foil. This will minimize the cleanup task.
5. Place the pumpkin pieces onto the baking pan.
6. Bake in the oven at 375 degrees for one to 1 1/2 hours, or until pulp is soft.
7. Remove the pulp from the rind with a spoon and discard the rind.
8. Blend the pulp until smooth using a blender, food processor or mixer.

I also learned the following nutrition facts about a simple, ordinary pumpkin:

• No cholesterol.
• Low in fat.
• Low in sodium.
• Particularly rich in beta carotene, which converts to vitamin A in the body. "Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging." (quoted from this informational site)
• A good source of Vitamin E, Thiamin, Niacin, Vitamin B6, Folate, Iron, Magnesium and Phosphorus.
• A very good source of Dietary Fiber, Vitamin C, Riboflavin, Potassium, Copper and Manganese. (quoted from Nutrition Data)

I love that something so good for you is also so delicious and versatile!

Healthier Alternatives

Tomorrow night I will be giving a short presentation at my church on nutrition. My topic is healthier alternatives--which is much of what this whole blog is about. It was a bit difficult to condense everything I thought of to discuss, but I managed to fit onto one page what I felt were the most important things to cover (it doesn't fit quite the same here). I include it below for those who are new to my blog or those who may appreciate a refresher, complete with links to places where I talked about them (or found the information) in more detail.

COOKING WITH HEALTHIER (AND USUALLY CHEAPER) ALTERNATIVES

• Try to do most of your shopping around the perimeter of the store (or better yet, produce as much of your own food as you can). (See Michael Pollan's book In Defense of Food.)
• Cook from scratch - Get as close to possible to the natural source. Ex: Kroger’s All Natural sour cream has only cream, milk, and enzymes. Use butter instead of margarine. Even make your own spice mixes and cook desserts from scratch too.
• When you do buy prepackaged/prepared foods, check ingredients: The fewer the ingredients the better--and if you don’t know what some of them are, it’s probably better to opt for something else. (Again, see Michael Pollan.)
• Avoid MSG (monosodium glutamate). It’s added to many bottled sauces, salad dressings, canned soups, premade spice mixes, bullion, prepackaged foods, and even some sausages (not to mention many restaurant foods).
• Eat more vegetables. Try planning some dinners more around vegetable (and bean) dishes than meat dishes. This can also be cheaper.
• Limit or cut out white flour and refined grains. Bake with whole wheat flour and whole grains, including whole grain pastas and brown rice. Whole wheat flour is best ground fresh, since wheat begins losing its nutritional value (particularly its protein content) 72 hours after it is milled. You can also save a lot of money by grinding your own.
• Add more beans to your diet (preferably cooked from scratch). Ex: Substitute hummus for your vegetable or chip dip. If you do use canned beans, be sure to rinse off the sodium. Beans are super nutritious and very inexpensive. (Tips on how to get rid of much of the gas when cooking dried beans.)
• Refined sugar: Cut it down or out! Examples:

- Use healthier substitutes like honey, fruit juices, or raw sugar.

- Drink 100% juice instead of punch or soda.

- Replace fruit snacks with dried fruit.

- Instead of pancake syrup, use honey. Buy items such as peanut butter and

applesauce without sugar.

- Conscientiously check for corn syrup on labels and limit intake (there’s even some

new ketchup without it!)

The Oiling of America

A few years ago a friend of my mom's introduced her to an online article, which completely changed her view of fats. That was something quite remarkable, since my ever-health-conscious mother had always done everything low fat she possibly could, and up to that point had raised us all with margarine and very little animal fats. She urged me to read the article as well, which I did, and it amazed me. (I mentioned it briefly here.) It took all the "facts" we had been fed by health experts and turned them on their heads, and forced me to really think about the whole concept.

Since then, that obscure article has grown into a non-profit charity called The Weston A. Price Foundation with a multitude of topics ranging from the importance of natural animal products, to how dietary guidelines should be, to the truth behind heart disease. I have quoted from it several times before and will continue to use it as an important resource because I keep finding how much sense it makes! If you have any interest in these topics at all, I urge you to take a look too.

Winner!

While I had particular reasons for hoping each of you would win, the drawing was completely random. I wrote all your names on small pieces of paper, one for each time you commented during the giveaway period, and mixed them up in a bowl. Then my 6-year-old closed her eyes and picked one.

And the winner of my giveaway is...Liz. Congratulations! I hope you have a great experience with this gift and with CSN stores (and we'd love to hear about what you get!). Please email me at katrinaskitchen35.blogspot.com and I will forward you the information from Alexandra with your gift code.

This has been so much fun for me, I hope to have another giveaway in the future. I have enjoyed the past 10 days immensely, appreciating the higher number of comments and my contact with you. Please continue to share your comments and help me know how the contents of this blog are helping you (or what would help you more). And, as always, if you have questions, ideas, or recipes for me, please email me at katrinaskitchen35.blogspot.com.

Budget Saver Tip #16: Reevaluate Your Phone Needs

For the last few years we have been paying about $85 per month for a land line and DSL internet, with unlimited long-distance, caller ID, and voice mail as part of the package (along with other things we don't use). It always seemed like a lot of money to fork out each month, particularly when we lived in the Great Depression that was graduate school. When we found out about Ooma I was very excited to convert, as I expressed in a previous post. It seemed the perfect solution for us, but I held off purchasing it since I knew we would be moving and didn't know if there would be Ooma service where we were going (since I didn't know where we going yet). Unfortunately, while we theoretically could have Ooma service, the small town we moved to has only one phone company and they don't allow you to have the internet without also paying for a land line (lame, I know). So Ooma was officially out as an option, since we don't use long-distance enough to justify paying for Ooma on top of the land line cost. But we were sick of paying $85 every month. So, we reevaluated our phone needs.

We decided that we could deal with the inconvenience of a phone card again, since we now live in the same state as most of our family and don't call long-distance a whole lot anyway. Next, we admitted that we could sacrifice caller ID for the good of our budget (and after a couple weeks, we did get used to it). Lastly, we made the easy decision to buy a new phone with a built-in answering machine rather than pay an extra $5 a month for the phone company to provide us with that service (since doing so pays for itself after six months)--and actually the manual VM is much faster and easier to use. Now our phone bill is down about $20 per month, which adds up to a savings of $240 a year. Not a ton of money, but I can think of a lot of things we could use that money for instead!

Giveaway Ending Soon

If you would still like an opportunity to win my giveaway, this is your last chance! It ends tomorrow, and Friday I will announce the winner.

Good luck to all have entered so far!

Garbanzos

Remember my post a while back about my love affair with hummus? Well, I'm on another hummus kick, so I decided to find out what exactly is in garbanzo beans/chick peas. I'm sure it's the combination of everything in the hummus that give it its appeal, but I'm also just as sure that this craving of mine has a lot to do with my body needing something that's in the beans themselves. Here is what I found out (see the link for all the details, including graphs):

Garbanzo Beans/Chick Peas are -

• Low in saturated fat (2% Daily Value)
• Very low in cholesterol (0% DV)
• Very low in sodium (0% DV)--assuming we don't add a lot of salt to them
  
• High in fiber (of course) (50% DV)
• High in iron (26% DV)
• Have a glycemic load of only 17--the total target per day is 100
• Good source of protein (15 g per serving)
• Good source of copper
• Very good source of folate, the natural form of folic acid (70.5% DV)
  
• Very good source of manganese (84.5 % DV)
• Have an amino acid score of 106--a score of 100 or higher indicates a complete or high-quality protein

So, really, what's not to love about garbanzos?

Ranch Dressing from Scratch

Have you ever noticed how many ingredients are in those bottles of Ranch dressing you buy at the store? How about soybean oil as a first or second ingredient? And do you regularly add these ingredients to your meals?: autolyzed yeast extract, tapioca dextrin, calcium lactate, caramel color, "artificial flavor" (don't you love that?), xanthan gum, sodium alginate, sodium metabisulfite, maltodextrin, phosphoric acid, sodium benzoate and sodium sorbate (preservatives), calcium disodium EDTA (to protect flavor). Bon apetite, anyone?

I've known for a long time that such dressings really have more gross ingredients than good ones, and that has bothered me even while I eat them, but I never got around to figuring out how to make my own Ranch from scratch. Now I have, thanks to this site.

Like my Italian Dressing mix, this recipe makes a large batch of the mix so that you have it on hand and can easily use 1 Tb. of it at a time to make the dressing. (Which isn't really that much harder than pulling that bottle of syrupy, preservative-filled stuff out of the fridge!) This is definitely a keeper recipe and I'm so glad I found it.

Homemade Ranch Dressing
Makes 12 batches (use 1 Tb. at a time)

2/3 cup dried parsley flakes
1/3 cup dried minced onion
3 Tbsp. garlic salt
2 Tbsp. onion salt
1 Tbsp. garlic powder
1 Tbsp. onion powder
1 Tbsp. dried dill weed
1/4 tsp. pepper

In a medium mixing bowl, combine all ingredients and mix well with a wire whisk. Store in airtight container in a cool dry place.

To make Ranch Dressing, combine 1 Tb. of mix with 1 c. mayonnaise* and 1 c. buttermilk**. Note: If you want it for vegetable dipping instead of drizzling over a salad, use about half as much buttermilk.

Refrigerate until serving. Yields 2 cups

*I used a combination of mayonnaise and sour cream and really liked it.
**Click here for easy buttermilk substitutions (if you're like me, you don't often have the real thing on hand)--for dressing I preferred to use vinegar rather than lemon.

Giveaway!

If you've been thinking about adding new console tables to your home decor, are looking for new shoes for one of your children, or simply need a new knife for your kitchen (this is my favorite that I use multiple times a day, and it's so inexpensive!), this may be your chance.

Thanks to the generosity--once again--of CSN stores, I am happy to announce a giveaway. A couple months ago I did a review of one of their products and was completely satisfied with the whole experience. This time they will give the winner $35 toward any product of his/her choosing (and if you're as frugal as me, you'll find something you like that is mostly, if not entirely, covered by the amount, including shipping). So now it's your turn to try them out.

The giveway begins today, October 18th and ends Wednesday, October 27th.

During those 10 days if you wish to be considered for the giveaway:

1. First become a follower of Katrina's Kitchen (if you aren't already), and

2. Post a comment to any of my posts during that time. For each comment you make (and please make them relevant, of course) I will enter your name into the drawing. So the more comments you make, the more chances you have to win.

It's that simple.

On Friday, October 29th, after randomly drawing a name, I will announce the winner and get you in contact with Alexandra at CSN who will give you specific instruction on how to claim your prize.

Good luck!

Don't Throw Those Leaves Away!

Here the "Garden Girl" gives three ideas for using your fallen leaves this autumn. As she puts it, having your leaves hauled away by the garbage truck is "energy misplaced." Why not use what Nature has provided (so often perceived as a nuisance) to help, protect, and feed your yard and plants? I think I'll add ours to the compost...

Winks and Weight

Last week we received this article as part of my husband's employee wellness program and I thought it valuable to share:

Want another reason to get your forty winks?

How about this: Not getting enough sleep may hinder the effectiveness of your diet.

A new study funded by the National Institutes of Health found that dieters who got an adequate night’s sleep (approximately seven and a half hours) lost more fat than those who slept about two hours less.

While both groups lost the same amount of weight, only one-fourth of the weight loss in the less-sleep group came from fat.

Those who slept less also felt hungrier, as their bodies produced more of the hormone ghrelin, which triggers hunger and reduces energy expenditure, reports Science Daily.

If your goal is to lose fat, sleep may be your secret weapon, helping your body to burn more fat and keeping hunger under control so that you’re better equipped to stick to your diet.

The National Sleep Foundation lists other potential dangers of too little sleep, including increased risk of motor vehicle accidents, increase in body mass index (caused by increased hunger from sleep deprivation), increased risk of diabetes and heart disease, increased risk of psychological problems such as depression and substance abuse, and decreased ability to focus and retain new information.

Probably most of us are already aware of much of these facts, but it's good to make all the connections.

Employee Wellness Programs

Many companies, in an effort to help their employees be healthier (and therefore be more productive and cost them less money), have instituted wellness programs that have incentives for improving their health in specific ways. My husband's job has one such program, which includes spouses, and we think it's great. But we found it interesting that there is no alternative for the weight loss program. Unfortunately, such a high percentage of Americans are overweight that apparently in this program they didn't consider the possibility that some of us simply aren't. And we're not the only ones. At a weekly weigh-in, a very tall, thin teacher commented to my husband that he honestly can't lose any weight, that it would be bad for his health. So...while this weight loss program doesn't benefit a small percentage of us, I guess it'll be easy to "reach" our "goal." And we're still glad for the program, which helps us keep our health a priority and motivates us to get those incentives. If your place of employment doesn't have a wellness program, it couldn't hurt to ask about it and see if there's a way to get one started.

Soda Bread

Here is another classic family recipe. I realized the other night that I hadn't made it for quite some time, so I was gratified that my kids really liked it.

Soda Bread

2 1/4 c. whole wheat flour
2 Tb. honey
1 tsp. baking soda
2 tsp. cream of tartar
4 Tb. butter
1 c. buttermilk*
1/2 Tb. salt
1 egg, beaten

• Mix dry ingredients.
• Cut in butter until mixture resembles small peas.
• Pour in buttermilk and egg at once and stir with wooden spoon till moistened.
• Turn on floured board, shape into ball (frankly, I skipped this step and it turned out just fine).
• Gently pat into greased 8" pie plate (mine is 9"). Cut quarters an inch deep on top.
• Bake at 375 degree for 30 minutes.
• Serve warm with butter and any other desired toppings (such as honey or jam).
  

*If you don't often have buttermilk on hand, which I unfortunately don't, you can use an "emergency substitution": 1 Tb. lemon juice or vinegar plus enough milk to make 1 c. Let stand 5 min before using. Or you can use 1 c. plain yogurt.

Bountiful Baskets

If you live in the western section of the United States*, your area may have a wonderful produce program you can be involved in year-round, called Bountiful Baskets. And if you don't live here, I know there are similar programs in other areas as well. I was finally able to participate this past weekend and was delighted with the results! For $15 I got a huge basket of a great variety of fruits and vegetables, all fresh and in good shape, and all as locally grown as possible. There's no way I could get that kind of variety or quantity for $15 at my local grocery store! But this program doesn't just help those who purchase the produce, it also helps small farmers and cuts down on environmental waste, not to mention promoting healthier eating.

If you're interested in starting a Bountiful Baskets program, you can find the details here about what is required.

Does your area have a similar program? What is it called and how can someone obtain more information about it?

*2012 update: This program has now spread throughout the U.S. with new areas opening all the time, so check out the website for more information.

Homemade Barbecue Sauce

There are so many pre-made barbecue sauces out there, and many you can buy for cheap. But many of them also have extra ingredients that aren't desirable. If you make your own you can tweak it anyway you want to, make it hotter or more mild, according to your family's taste. This is a classic family recipe that makes the best barbecued spare ribs ever!

BBQ Sauce (for spare ribs)

1 onion
1 c. ketchup (preferably corn syrup free)
1 1/4 c. cider or water
1-2 Tb. vinegar
2 Tb. brown sugar (or 1 Tb. honey)
1/2 tsp. salt
1 tsp. chili powder
1 tsp. dry mustard
2 Tb. Worcestershire sauce
dash cayenne pepper

Why Salad Costs More than a Big Mac

I saw this in the October 2010 Reader's Digest and was disgusted all over again. To quote the article:

"A new report shows that the great American waistline continues to expand. In 1991, not a single state had an obesity rate above 20 percent, but now the rate tops 30 percent in eight states."

This graphic explains, in part, why this is the case, and also why healthy foods tend to cost more than that Big Mac. (Yet another reason to grow your own healthy food, in my opinion.)

Budget Saver Tip #15: Pay Yourself First

Now that my husband is finally receiving a regular paycheck again that provides us enough to live on (and not just scrounge out an existence), we have re-instituted our 10% fund, our "paying ourselves first" fund. Even if you don't make a lot of money (which we don't), 10% of your income every month--or whatever percentage you can manage--adds up more quickly than you think. The trick is to do it as soon as you get your paycheck, then forget it's there. After a while it provides a nice cushion for emergencies or safe investments like CDs or money market accounts. If the term "pay yourself first" doesn't hook you, then think of it as insurance for a rainy day--and you get all of the money back.

Here are some great resources on the topic:

Suze Orman

About.Com- Investing for Beginners
"When you set down to pay your bills, the first check you write should be to yourself. Decide on an amount you can commit to for at least six months and immediately pay that 'bill.'"

MoneySmarts
"It’s important to understand that this money should be untouchable. It’s a good idea to make “the payment” part as painless as possible by automating your savings (talk to your banker) so that you never see a single peso. Try to set up two bank accounts – one for your expenses and one for long-term savings."

Pie On A Stick

I read about this last week in Family Fun magazine and thought it sounded like a great idea! We haven't tried it yet but hope to soon (though probably with raw sugar). The article can be found on p. 92 of the October 2010 issue.

Pie on a Stick

• Mix 1/2 c. sugar (or raw sugar) and 1 tsp. cinnamon in a wide-mouth container. (It seems to me that a wide-mouth glass jar would be perfect for this).
• By the campfire, skewer a tart, firm unpeeled apple on a sharpened stick.
  
• Slowly rotate the apples close to the hot embers until the skins blacken and begin to split. Remove the skins with a fork.
• Roll the still-skewered apples in the cinnamon sugar until well coated.
• Can either be slid onto a paper plate or eaten right off the stick!
  

It's much healthier than s'mores--and probably quite a bit less messy too.

Renaming It Won't Change What It Is

This isn't the first time a company has renamed something to try to remove the negative connotation associated with it. But this time they're trying to do it with corn syrup.

If the change goes through, I'm afraid it will be perceived as more healthful--which is why it is so important to educate people. "A rose by any other name..." and all that.

What do you think?

The Barefoot Controversy

"Scientists, professors and foot specialists are now all singing the praises of going barefoot." (see link)

Those of you who lead a very active lifestyle and/or play sports, are probably aware of the barefoot controversy. StrideRite, Nike, and other shoe companies are, I'm sure, hoping not too many of us buy into the idea that bare feet are better--although some of them are smart and are buying into the idea. But what I am learning makes so much sense!

During the summer, my children and I typically go barefoot at home full time. I also do my daily exercises (in my living room) with either bare feet or socked feet. In the winter, we vary that by wearing socks or, if it's really cold, soft house shoes. I worry about my kids stepping in broken glass or unsavory substances outside, so in the summer we live outside in our sandals. But what I am learning about the barefoot movement is making me want to even do more.

First of all, did you know this? (Check it out: I didn't know all the facts at this site!)

Also: "The rise in joint problems, bunions, hammertoe conditions, and painful feet can all be attributed to wearing inappropriate footwear in many cases, and if we were all going barefoot many health problems related to the feet would see their prevalence dramatically fall. Athlete’s foot and fungal infections would not have the moist environment to proliferate and the feet would be a lot better off. The change in gait which results from running barefoot sees the foot land flatter, which lessens the stress on the heel and prevents jarring of the foot, ankle, knees, hips and lower back. Barefoot is as nature intended..." (see link)

Interestingly, extensive research was done long ago about the differences between people who go barefoot and people who wear shoes. One article I read discussed the findings of a study done of people in India and China who had never worn shoes (118 of which were rickshaw pullers who ran on hard roads for several hours each day):

"People who have never worn shoes acquire very few foot defects, most of which are painless and non-debilitating. The range of their foot motions are remarkably great, allowing for full foot activity. Shoes are not necessary for healthy feet and are the cause of most foot troubles. Children should not be encouraged to walk prematurely and should not wear any footwear until absolutely necessary. Footgear is the greatest enemy of the human foot."

Another article relates a study done not nearly so many years ago on the occurrence of flat feet in Europe and America, in contrast to the occurrence in India. The contrast is considerable, since:

"In India children are seldom brought for treatment for flat foot. The few children who do attend with this complaint are from affluent urban families and they all wear shoes. In our clinic we have never seen a child from the farming community or from the family of a manual labourer who complained of flat foot.

"The high concentration of flat foot among six-year-old children who wore shoes as compared with those who did not, implies that the critical age for development of the arch is before six years.

"Our cross-sectional study suggests that shoe-wearing in early childhood is detrimental to the development of a normal or a high medial longitudinal arch. The susceptibility for flat foot among children who wear shoes is most evident if there is associated ligament laxity. We suggest that children should be encouraged to play unshod and that slippers and sandals are less harmful than closed-toe shoes."

Another site states:

"Various myths persist about foot behavior due to poor understanding of its biology.

"The modern running shoe and footwear in general have successfully diminished sensory feedback without diminishing the injury inducing impact, a dangerous situation.

The solution to the problem of running-related injuries could be as simple as promoting barefoot activity..."

But what if you're like me and don't really want to have skin contact with everything in your environment? Or your feet aren't quite callused enough to enjoy a hike in the mountains without shoes? Well, that's where those weird-looking, but cool, Vibram fivefinger shoes come in. Seriously, after all I have learned, I want some of these. (But they're out of my budget for now.) Here is what their website has to say on the topic:

"The typical human foot is an anatomical marvel of evolution with 26 bones, 33 joints, 20 muscles, and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, to keep our feet healthy, they need to be stimulated and exercised." (Contrast that with proponents of the supportive shoe who lead you to believe that the foot is just a delicate appendage to be protected at all costs.)

"Stimulating the muscles in your feet and lower legs will not only make you stronger and healthier, it improves your balance, agility and proprioception."

And for my last interesting tidbit from the latest research:

"Researchers reporting in the Jan. 28 issue of the journal Nature show that runners who run without shoes usually land on the balls of their feet, or sometimes flat-footed, compared to runners in shoes, who tend to land on their heels first.

"Most people today think barefoot running is dangerous and hurts, but actually you can run barefoot on the world's hardest surfaces without the slightest discomfort and pain."

"...A few calluses can help runners avoid injuries.

"Modern people have grown up wearing shoes, so running barefoot is something to be eased into... Modern running shoes are designed to make heel-striking easy and comfortable. He suggests runners who want to shed their shoes do so slowly, to build strength in the calf and foot muscles."

Anyone else want to go barefoot now?

Another Benefit for Breastfeeding Mom

There are so many reasons to breastfeed that when I read in TIME magazine's September 13, 2010 issue that "only 14% of mothers in the U.S. do so" (p. 20), I was incredulous! Yes, it is a learned art, but it very worth it for the the health and bonding of mother and baby (not to mention finances) that it's a shame so few women do it.

But what was most interesting in this TIME article was the the latest research: "Scientists report that among a group of 2,233 women ages 40 to 78, those who breast-fed their newborns were half as likely to develop Type 2 diabetes 30 years later as were mothers who used formula" (p. 20, emphasis added). That's a pretty significant health finding for women, I'd say!

Why you SHOULDN'T do Kegels!

This is truly revolutionary, folks! And it's important for both men and women. So check out the link and make a change for the better.

Deviled Eggs

There are a lot of deviled egg recipes out there and everyone probably has their favorite. I have tried a few different ones but always come back to this very simple one from my Better Homes and Gardens cookbook. (The vinegar is the "secret" ingredient, I've decided.)

Deviled Eggs

6 hard-cooked eggs
1/4 c. mayonnaise
1 tsp. prepared mustard
1 tsp. vinegar
paprika or parsley springs (optional)

• Carefully halve hard-cooked eggs lengthwise and remove yolks. Set whites aside.
  
• Place yolks in bowl; mash with fork.
  
• Add mayonnaise, mustard, and vinegar; mix well.
  
• Stuff egg white halves with yolk mixture. If desired, garnish with paprika or parsley.
  

Budget Saver Tip #14: Get Out (or Stay Out) of Debt

Unless you live under a rock, you know our country has gotten into a lot of trouble because of the "D" word. Most of us can't do a whole lot about America's debt, per se, but we can do something about our own debt.

Joseph B. Wirthlin said: “All too often a family's spending is governed more by their yearning than by their earning. They somehow believe that their life will be better if they surround themselves with an abundance of things. All too often all they are left with is avoidable anxiety and distress” (providentliving.org).

The average American has $8,000 of credit card debt and 3/4 of American households carry multiple credit cards. Unfortunately, it seems that most credit card holders don't understand (or practice) how to make credit work for them, instead of letting credit enslave them. And so, as a result, our country--collectively and individually--is a slave to debt. Which means a major lack of freedom.

Of course, there are specific things--namely shelter, education, and (sometimes) a vehicle--that are important enough in the long-term, or increase in enough value over time, that going into moderate debt for them may be a wise thing. But such decisions are not ones to jump into spontaneously or without educating yourself first.

This clever illustration shows just how ridiculously shocking the situation has gotten for the average person. (For example, did you know that the average American will pay $600,000 in interest over a lifetime?! No wonder creditors want you leashed to them for a very long time!)

"We must learn to distinguish between wants and needs. We should be modest in our wants. It takes self-discipline to avoid the 'buy now, pay later' philosophy and to adopt the 'save now and buy later' practice" (providentliving.org).

My husband and I are naturally frugal people and we both grew up without a lot of money, but we were rich in wise teachings, such as the statement above. So we worked to develop our talents and get good grades in high school, then worked for and were blessed with various scholarships to pay for our college degrees (including my husband's recent Master's degree). This resulted in zero education debt for me and a small student loan for my husband, which we payed off as quickly as we could after his undergraduate degree. While it may not be possible for everyone to pull this off, particularly those who obtain very advanced degrees that take many years to complete, the statistic that the average student getting his/her first degree accrues $20,000 in debt seems painfully unnecessary from our perspective. After all, once you finish that degree, you still have to find a job--which is taking longer than it used to in this economy and may not at first pay you what you're worth. You also have to pay your other bills, of course, and--if you're like us--provide the necessities for your family. Paying off a large student loan on top of all that can really put a damper on everything, to say the least.

"We should avoid debt. There is nothing that will cause greater tensions in life than grinding debt, which will make the debtor a slave to creditors. A specific goal, careful planning, and determined self-discipline are required to accomplish this" (providentliving.org).

Getting out of debt can be a painfully slow and difficult process, but it is so worth it! Of course, staying out of debt is preferable. And where there's a will, there's a way. For example, my husband and I are now on our third vehicle since we met, but we have never bought one on credit (except to my parents for a few months). If we had had a monthly payment to make on a vehicle, it probably would have broken us. Another example from our lives is recently "buying" a home for the second time. (I put buying in quotations because, of course, we won't have actually bought it for many years.) I can't tell you how gratifying it was to hear our loan officer's incredulity and congratulations when he realized that, while my husband was a recent graduate and we didn't have much, we didn't have any debt. Right before my eyes, his respect for us, strangers, rose in a giant leap, which told me more than anything just how rare this debt-less condition is. And this simple yet profound fact increased our home-buying possibilities. In our house search, we had figured out a conservative amount we weren't comfortable going above, and stuck to it. And largely, I think, due to our determination in this financial goal that would affect the next many years of our lives (and our prayers that God would help us do it), we found the right house (albeit a work in progress) within our price range that is worth a lot more than we "got it" for. So I repeat: Where there's a will, there's a way!

Educating yourself about finances, budgeting, building a reserve, and the truth about credit, etc, also goes a long way in you make wise financial decisions and living within--or below--your means.

N. Eldon Tanner said: "Those who structure their standard of living to allow a little surplus, control their circumstances. Those who spend a little more than they earn are controlled by their circumstances. They are in bondage” (providentliving.org).

The World's Killer Diet

If you haven't yet seen this short talk by Dean Ornish about how diet directly and drastically affects health, check it out!

Of course I knew that a healthy diet prevents many diseases, but I was amazed to learn that changing to a healthy diet can actually reverse many of these diseases, particularly the "lifestyle diseases." If that's not exciting and crucial information to take to heart (pun intended), I don't know what is!