Maybe I’m weird, but I love most veggies, and I’m passionate about making them taste good to everyone. If you haven’t already, making your own dressings and marinades is a great way to embrace vegetables. It’s super easy, you can make them taste however you like, and you avoid unsavory ingredients, like MSG and preservatives, found in many “over the counter” dressings. Why embrace vegetables? Because they represent an absolutely necessary whole, clean source of micronutrients, including antioxidants, vitamins, minerals, phytochemicals, and trace elements the Standard American Diet (SAD!) commonly lacks. 

Learning to love them and setting a positive example for our kids is a key component to helping our families achieve and maintain overall wellness—especially important for kids as their bodies are building and growing. Fake foods simply don’t fuel that growth at the cellular level. 

I could easily eat spinach for every meal, no lie, breakfast included.  Not recommended for a  #MOREin2014 lifestyle that encourages VARIETY, first and foremost, but I’d be in my own crazy kinda Heaven. Kale I’m still learning to love—it’s a texture thing. Cut the leaves in a chiffonade (remove ribs, stack leaves, roll them into a tube and slice perpendicular to the length of the tube into narrow ribbons), however, and massage this delicious dressing thoroughly into them to help break down the fibers, and I bet it would be delicious. I’ll have to try it. Maybe tomorrow. Right now “I needs to eats me spinach! Toot-toot!”

<--This spinach is sautéed, but I equally enjoy a breakfast salad. Just look at that beautiful farm-fresh egg with its vibrant yolk! 

What you will need:

1 Tablespoon Dijon mustard

1 Tablespoon Honey, preferably raw & local

Salt/pepper to taste

¼ cup balsamic vinegar

Extra virgin olive oil in a vessel that allows for drizzling

Place all but the olive oil in the bottom of either your immersion blender measuring and mixing container or a regular blender. You might want to double this recipe for a regular blender. And I would start with a few grinds of fresh cracked pepper and ¼ teaspoon salt, you can add more later if you like. Blend these ingredients together, then keep the blender going and sslllooowwwly drizzle in olive oil. Once you’ve added between a quarter- and a half-cup, turn off the motor, allow it to come to a complete stop, taste to adjust for balance of acidity with your particular vinegar (some are more tart and acidic in flavor than others) and your own taste. Keep whizzing and slowly drizzle in more olive oil if needed. Too bland? Add a spash more vinegar, maybe a pinch more salt and pepper.

My favorite kitchen tool is an immersion blender. It makes me feel like anything is possible. With it, I blend soups right in the pot and I make a number of delicious dressings and marinades. 

You can perform any of these tasks in a regular blender, but an immersion blender feels so much "chef-ier!" If you're using a regular blender for this recipe, you'll need one with a removable center port in the lid for drizzling, which is important for proper emulsification. It may work best to make a double recipe if you’re using a regular blender, which is great to do anyway. This is delicious thinned down a bit more and used as salad dressing. 



What you will need:

1 Tablespoon Dijon mustard

1 clove garlic, sliced

Juice of one lemon

Salt/pepper to taste

Extra virgin olive oil in a container that allows for drizzling


To the bottom of your mixing vessel, add the Dijon mustard, the garlic, salt/pepper (start with a few grinds of pepper and ¼ tsp salt), and fresh-squeezed lemon juice. Blend these ingredients together, then keep the blender going and ssllloowwwwly drizzle in olive oil. Once you’ve added between a quarter- and  a half-cup, turn off the motor, allow it to come to a complete stop, taste to adjust for balance of acidity with your particular lemon (for instance, Meyer lemons are milder in flavor and less acidic) and your own taste buds.

Does your family battled colds, flu, bronchitis, sinus infections, or other persistent maladies each season, despite what you’ve always thought was a healthier than average diet?

It’s no wonder we have the health problems we do in this country, when we are chronically misinformed about what it means to have a “healthy” diet, when we assault our immune systems with “whole grains,” such as wheat, wheat and more wheat, day in and day out. 

Did you grow up with the stack of “Wonderful” Bread on the table at dinner every evening, after you had a “Wonderful” Bread sandwich (likely made with processed bologna) in the lunch your mom lovingly packed for you, and likely after “Wonderful” Bread toast for breakfast?  That’s what I call “Stacking” (TM).  And even though we’ve perhaps graduated from “Wonderful” Bread-type products, many of us eat our “Wheatie-fuls” or a bagel for breakfast, think we’re doing something better than the local Burger Barn and get a “sub” for lunch, grab a soda and a crunchy Dorito-ey-licious snack mid-afternoon to battle the slump, and then go home to enjoy pasta with bread for dinner. 

I mean, YUM!  But WOW! 

Eating that way twenty-four hours a day, seven days a week, nearly 365 days a year is extremely stressful (and/or over-stimulating) to the immune system, and can result in frequent bouts with allergies and seasonal illness—for my son, it was chronic croup that developed into mild asthma.  For me, over twelve years ago now, it was chronic sinus infections, yearly respiratory illness including bronchitis and progressive asthma, which resulted in a couple “Z-Pack” prescriptions per year, followed by dreaded yeast infections. 

For my husband, scarier, more progressive health issues persisted, exacerbated by the incredible job stress he was under.  As a former firefighter, likely with a compromised respiratory system because of it, the stakes were much higher.  He had two episodes of A-Fib (Atrial Fibrillation, which puts sufferers at a dramatically increased risk of stroke), and he battled walking pneumonia, often two to three bouts per season.  For him, the season seemed to start earlier and last longer year after year.    

Something my family discovered because we’re gluten free?  There's no difference if we’re assaulting our immune systems by “Stacking” with rice, rice and more rice.  Eating little in the way of fresh vegetables, not getting enough protein, and consuming tons of empty calories full of sugar and chemicals is a sure way to invite colds and flu to visit and revisit for the winter and to stay awhile.  Ahem.  If I fed myself as well as I feed my son, stopped skipping meals, got more sleep, reduced my portions, and got up from my computer for an hour each day, I’d manage to shrink my size.  Hmmm…it sounds so easy….

Weight alone, however, much to the befuddlement of the Dr. Ozes of the world, isn’t always a reliable indicator of wellness.  So for the purposes of this article, allow me to define wellness as getting through cold and flu season with no episodes of cold or flu, and NO antibiotics.  It is POSSIBLE, even if you aren’t considered ideal weight, and it’s something I’ve managed to avoid for over twelve years.  It's something my grandfather did for 100.  This is an idea I love, and one (knock on wood) we’ve managed to achieve thus far this season, my husband included.  This past winter was his second without walking pneumonia and without antibiotics. My son is ten-years-old and has been on antibiotics only once in his entire life.  That was during our first season in San Diego, when his body was likely adjusting to new and different regional pathogens.  Our family was under an incredible amount of stress with all the adjustments, which didn't help any of us, because stress has a chemical impact on our bodies.

I have discovered and incorporated some important dietary adjustments with my son, however resistant my husband remained to the same changes for himself (when I wasn’t watching).   So what do we do, what have we changed in order to achieve our definition of wellness?

Perhaps you’ve already gotten help that’s lead you to put your child on a gluten free diet, but it hasn’t exactly provided the magic solution you’d hoped for.  It's important to note that many of the gluten free swaps available are simply processed garbage of another sort.  They may not contain gluten, but they contain a variety of starches that offer very little in the way of good things (fiber, protein, essential nutrients) to put in the body, and they're often higher in sugar, fat, sodium, and empty calories to make up for what they lack in taste and texture. 

Whether or not your family needs to be gluten free, Clean Eating (as clean as you can manage and afford at least), whole foods and VARIETY are important components typically missing in the Standard American Diet (SAD) or in the Standard Gluten Free Diet (SGFD).  Equally detrimental, we tend to rely heavily on sodas, artificially flavored and artificially sweetened waters, diet drinks, sports drinks (c’mon, unless you REALLY are an athlete, actively participating in an intense sport that is at that moment producing sweat, it's not warranted, and coconut water is a far better source of electrolytes and hydration), cool-aides, and even fruit juices, etc., which not only contain loads of sugar (fructose is still sugar and needs to be balanced with fiber and a protein source at a minimum—and definitely kept to a minimum—water, folks!  Good old WATER!), but also artificial sweeteners, artificial flavors, food dyes, preservatives and high fructose corn syrup.  These are all empty calories that sap the body's energy stores, stress the liver and kidneys (the body's detoxifying organs, which the skin is also a big one--so put only good things on and in), and wreak havoc on a tiny body especially, and even more so, an unborn one.  

If these are things that typically land in your grocery cart, there's so much more to solving the puzzle than simply going gluten free, or than simply looking for the pseudo “whole grains” on processed and packaged foods.  If the nutrients are first stripped from the ingredients, and then must be artificially added back in or "fortified," that’s not real food, and it shouldn’t comprise the majority of anyone’s diet.  

We chose in early infancy not to rely on drugs with our son, and we successfully support behavior issues and improve his function in school with diet and by limiting sugar and avoiding many chemicals that pose as *food*.  We put lots of good things IN, and avoid all the bad we can.  That’s not to say we don’t buy cereal or kid snacks or indulge in pizza, hot dogs (OM Selects—no nitrates or nitrites, which are very bad for the heart, Natural Choice is another option with no nitrates or nitrites), or cupcakes on occasion, but one key thing for my son's wellness is knowing that he requires a good source of animal protein with his carbs, or his body simply can’t process them in a way that allows him to be in control of his choices and his focus.  

Maybe once a week or less, my son used to choose Chex cereal, for instance.  I'd mix that with Perky’s Crunch Flax with Chia to reduce the sugar grams he was getting per serving, and the chia boosts the protein grams.  And no, I didn’t love the GMOs, but sometimes we must pick our battles, it wasn't something he ate daily because VARIETY is our focus, and we balance those carbs with protein, always, especially at breakfast.  We've since compared labels and both reduced sugar grams and chosen a corn cereal that's a member of the Non GMO Project in Enviro-Kidz Amazon Flakes. My son gets a local, farm fresh egg (including duck eggs when they’re available) and some varied source of meat with a SMALL bowl of cereal or with his small serving of gluten-free pancakes (with added milled flax) or waffles with a little pure maple syrup (no HFCS fake stuff of the appealing “Aunt” variety) for breakfast every morning.  He still gets to be a kid, but we’ve always fed him more like an adult and his palate is sophisticated and varied because of it. These are the most important ways I keep my particular kid well, and may be helpful to keep in mind with your kids, too. Ours is a kid who eats a veggie-filled omelet on occasion, breakfast tacos, fish that isn’t breaded, craves salad, eats sautéed spinach, beans, and a variety of vegetables …but not broccoli, and not mushrooms, he hates those, and says, “My taste will never change on mushrooms, Mom.  They’re disgusting!”

There are two more important factors for our family, which I will discuss in my coming book. My son has taken supplements all his life, and in fact since before he was born.  As well, physical activity improves his brain/body connection and self-discipline—for us, Taekwondo has been extremely beneficial.  Once it was safe for him to do so, my husband began working out four days a week.  I was doing a good job walking on a regular basis last fall, and hoped to get back at it as soon as winter released it’s frigid hold on our region (I really need to do it anyway, but motivating myself to exercise alone has always been a huge struggle for me, something I have plans to get your help with in the near future), but I haven't yet managed to make it a priority. I love and miss yoga, and hope to come up with a way to incorporate yoga classes into my life again.

A great deal of my energy goes to grocery shopping, to sourcing and preparing food.  I go to a great deal of thought and effort to incorporate VARIETY into our diet, in particular where carbs are concerned, but we also consciously rotate the meats we eat.  If I get lazy, my son and husband tend to get mild to not-so-mild illnesses. We work hard to eat whole food blends and we vary our intake of brown rice, certified gluten-free oats, organic corn, quinoa, teff, millet, buckwheat, etc. (buckwheat is gluten free and is not related to wheat.  If you're not gluten-free, you can work-in organic sources of 100% whole wheat, spelt, and kamut).  We rotate meatless meals, as well as several meals a week that don’t contain any grains, including experimenting with things like coconut flour and almond meal, and we vary the brands of the products we typically buy.  This practice keeps us all much healthier, and my son hasn’t had an episode of croup in ages.  The last time he did, I knew exactly why.

Does it take thoughtfulness, work and planning?  It does.  Was it difficult to get my husband to participate in these ideas? It was for him personally, but never for our son.  He was always more than willing to do whatever worked best to help our son succeed in school, remain unmedicated, stay well, and he's always supported my experimenting.  There’s nothing like being defibrillated six times, however, to make a man sit up and take notice on his own behalf. I hope that will never be necessary for the ones you love, and I hope I’ve given you something to think about to help keep your family well during cold, flu, and allergy season.