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Archive for Healthy Food

March 6th, 2014

7 Natural Ways to Add Vitamin D to Your Diet

Groovy Green Livin Vitamin D

Most of us know the best way to get Vitamin D is through exposure to the sun.

Adding Vitamin D to my diet has been a top concern lately. I live in the cold North East where below zero temperatures have made it challenging to head outside this winter. Even when I do spend time outside (I’m an avid skier) I’m covered head to toe so there’s no chance of daylight hitting my skin. I used to be forced to head outside a few times a day when our dog was with us. Now I find myself in my office or at the gym, running from my car to a warm building.

Even when I’m more likely to spend time outside in the sun I’m still covered from head to toe in sunscreen. So the likelihood of the sun hitting my skin at any time of the year is slim.

What is a Vitamin D Deficiency?

It is estimated that  30 to 100% of Americans, depending upon their age and community living environments, are deficient in Vitamin D. And more than half of all American children are vitamin deficient.

How to Add Vitamin D to Your Diet

Vitamin D is essential for bone health, cold prevention, fighting depression and more. If sunlight isn’t in your future there are a few other ways to add this critical nutrient.


Groovy Green Livin Vitamin D

Salmon is my favorite sources of this nutrient. One serving of salmon contains more than the suggested daily value. Make sure to use wild caught salmon.


Groovy Green Livin Vitamin D

The Vitamin D in an egg comes from its yolk so it’s important to eat the entire egg to get a portion of your daily dose. Use organic eggs when you can.


Groovy Green Livin Vitamin D

Specific types of mushrooms are grown in ultraviolet light and will produce this vitamin. Sun-grown brands are the only mushrooms with this nutrient, with shiitake mushrooms being one variety with a high level of Vitamin D.

Cod Liver Oil

Groovy Green Livin Vitamin D

This one doesn’t sound appetizing, but one tablespoon of cod liver oil contains 1,300 IU’s which is about twice the recommended daily allowance.

Canned Tuna

Groovy Green Livin Vitamin D

I’m not a fan of anything canned because of the BPA concern. Also tuna can contain mercury. But three ounces of light tuna in water has 154 IUs of Vitamin D, which is about 1/3 of the daily recommended dose.


Groovy Green Livin Vitamin D

Although not high in this vitamin, cheese does contain some. On ounce of swiss cheese contains 12 IUs, which is about 4 % of the daily value.


Groovy Green Livin Vitamin D

This fish is another great natural source of Vitamin D.

Fortified Foods. As you can see, there aren’t many foods that naturally contain Vitamin D. There are plenty of foods on the shelves of your market that have been fortified including milk, orange juice, cereals etc… Please know that Vitamin D doesn’t naturally occur in these foods, and has been added during processing.

In my opinion it’s best to get your Vitamin D from natural sources and small amounts of sun.

How do you get your Vitamin D?

photo credits: MendezEnrique via photopin cc , ulterior epicure via photopin cc , pietroizzo via photopin ccMaggi_94 via photopin ccjustmakeit via photopin cckennymatic via photopin ccthenoodleator via photopin ccsynes via photopin cc

June 4th, 2012

5 Tips for Your Visit to the Farmer’s Market

Groovy Green Livin Organic Farmer's Market

It’s almost summer and farmer’s markets are popping up everywhere. They range from large to small, but they all have one thing in common: farmers selling directly to consumers without a middle man. It’s really a win-win situation. Typically farmer’s markets have a great selection of fruits, vegetables, flowers, soaps, breads and other local specialty foods and crafts. I recently visited a farmer’s market and discovered some pretty incredible, hand-made soap.

There are many reasons to visit a local farmer’s market:

  • Support your local economy
  • Buy produce with little to no packaging
  • Buy seasonal fruits and vegetables
  • Support local farming
  • Buy organic produce and products

On your next visit to your local farmer’s market here are a few tips to help you navigate your experience:

Bring reusable bags

Reusable bags aren’t just for the supermarket. Your local farmer’s market is the perfect venue for reusable bags. According to my friend Beth Terry of My Plastic Free Life there’s no excuse for using single-use plastic bags. If you don’t want to carry the large, supermarket reusable bags try a smaller version that fits into your purse or backpack. You might want to bring an insulated bag to keep items cold.

Get there when they open (or when they’re about to close)

It’s a bit hypocritical that I have this on the list. I’m far from a morning person. However, I do know that farmer’s markets tend to be less crowded when they first open. If you’re an early bird you will also have the best selections available to you. You might score a last minute deal if you head to the market when it’s just about to close down. The farmers might be willing to negotiate a discount so they don’t have to take it home.

Be flexible

Heading to the farmer’s market without a detailed list seems to work best. That will enable you to walk into the market and have the flexibility to choose produce and other items that look fresh and interesting.

Talk to the farmers

One of the highlights of a farmer’s market is the opportunity to talk directly to the farmer about the product you are thinking of buying. This is also your chance to ask how to store the product and how long it will stay fresh. We bought tomato plants last week and the farmer was so excited to share planting tips.

Bring cash

Many of the booths only accept cash so it’s important to be prepared. It’s no fun to find a really amazing product and then realize that you don’t have the cash to purchase it.

Finding a farmer’s market

No worries if you’re not sure how to find a local farmer’s market-there’s an app for that! Use your smart phone or iPad to help locate the closest market to you.

Another option is to use Local Harvest to find organic food that’s grown closest to you. This site will help find farmers’ markets, family farms, and other sources of sustainably grown food in your area.

Do you go to your local farmer’s market? Any tips to share?

Photo Farmer market © Baloncici #5457301

Linked up with Natural Mothers Network

April 26th, 2012

What is Baking Soda?


Baking Soda

Lately I’ve been receiving oodles of amazing green questions from Groovy Green Livin readers through Facebook, Twitter and email.  I love that so many of you are reaching out. While I try to answer each and every question individually, there are times when it’s impossible. There are also many times when your fabulous questions deserve to be shared. So in light of all of the above, I’ve decided to create a weekly post dedicated to your questions!

This weeks question comes from a longtime groovy green friend and was raised during our monthly book club.

Baking soda is touted as an all natural cleaner and we use it for so many things, but I have no idea what it is and where  it comes from. Can you help?

What is baking soda?

Baking soda is pure sodium bicarbonate. In its natural form, baking soda is called nahcolite, taking its name from its chemical formula.

Where does it come from?

It comes from Green River, Wyoming. What a claim to fame! The Green River area is known as the “Trona Capital of the World.” Trona is mined underground. So what is trona?

It is a naturally-occurring mineral that is chemically known as sodium sesquicarbonate. Trona is the raw material which is refined into soda ash. Soda ash, in turn, is used to make glass, paper products, laundry detergents, and many other products. It also is used in the manufacturing of other chemicals, such as sodium bicarbonate (baking soda) and sodium phosphates (detergents).

All of the baking soda used in the US, and 25% of baking soda used worldwide, comes from the vast trona mines of Green River, WY.

Is baking soda non-toxic?

Baking soda is considered very safe and non-toxic. So many foods contain baking soda. I use it to bake with constantly. It doesn’t taste very good straight up, but you technically could take a teaspoon of baking soda and eat it.

Any environmental issues with baking soda?

My friend Umbra over at Grist raises an interesting environmental issue with regard trona mining:

“…the wastewater is very salty, and when it is piped away to a holding pond, it can make the birds that visit said pond fall sick, and sometimes drown.”

What’s the difference between baking soda and baking powder?

Baking powder contains sodium bicarbonate (the only ingredient in baking soda), but it includes the acidifying agent already (cream of tarter), and also a drying agent (usually starch). You can substitute baking powder for baking soda, but you can’t use baking soda in place of baking powder.

Baking soda uses

There are so many amazing uses for baking soda. I use it for everything from baking to cleaning. Think outside of the cookie box and the baking soda options are endless. Here are a few great resources to help find ways to use baking soda that may not have crossed your mind.

How do you use baking soda?

Now I need some help from you: I would like to name my weekly Q & A post with a catchy title-something like Dear Groovy Green Livin (but much more creative!). Let me know if you have any ideas! Also, send your groovy green questions to me and you could be featured as next weeks question of the week!

[Photo used under Creative Commons from Deb Nystrom/Flickr]

Linked up to Natural Mothers Network

April 11th, 2012

{Giveaway} Organic Earth Day Celebration with Cascadian Farm!

Fresh organic vegetables food on market

On April 22, 2012 more than one billion people around the globe will participate in Earth Day 2012. Earth Day is a day earmarked for action; a chance to show how important the environment is to you.  The message of Earth Day can expand far beyond this one day-it can be a theme carried over into our everyday actions and efforts.

picnic basketIn celebration of Earth Day Cascadian Farm sent me an Earth Day Celebration Kit. It arrived in an awesome picnic basket and included Cascadian Farm products, VIP coupons for free products and recipe ideas, along with an extra kit for a giveaway to one lucky reader of Groovy Green Livin!

Organic feast

It’s baseball season for two of my sons, which translates to being out on a baseball field most nights of the week. Trying to squeeze in a decent meal is somewhat tricky, but with a little planning we are able to stick with our healthy eating habits. In keeping with the tradition of celebrating Earth Day every day, we decided to pick a random night and prepare an organic feast together.

My kids love to cook, so it was relatively easy to get them involved in the process. I’ve learned over the years that when they help out they are more likely to eat the final product. We picked out a few recipes from the recipe booklet that was sent along in the kit. Each recipe used   some of the great products from Cascadian Farm.

Cascadian Farm organic goodiesBuying organic is always the better option. Organic food is free of pesticides and other toxins commonly found in conventional products. It’s not always possible and can be cost prohibitive, but we try to buy organic as much as possible.  It’s also important to remember that organic doesn’t always mean healthy. It’s important to read the ingredients in every product, organic or conventional.

We started off with roasted vegetable pizza

organic goat cheese pizza

Added Spa Smoothies for dessert

Organic spa strawberry smoothie

If you want to join in the fun and create your own organic feast in celebration of Earth day hop on over to the Cascadian Farm Facebook page. You’ll find great recipes, including the pizza and smoothie recipes used in our feast.


Now’s your chance to try out Cascadian Farm products!  One lucky Groovy Green Livin reader will receive their very own picnic basket from Cascadian Farm filled with all sorts of goodies (Value $60!).

The giveaway is now over. Congratulations to Christopher S. and thank you to all who entered!

For another opportunity to win this kit, Tiffany at Nature Moms is also giving one away. Check that out HERE.

a Rafflecopter giveaway

Disclosure: Thank you to Cascadian Farm for a complimentary picnic basket filled with products and coupons in celebration of Earth Day. The opinions expressed in this post are my own.

Photos © benis arapovic, Janine, Jennifer/Flickr

April 9th, 2012

How to Buy Safe Seafood

Fish market sustainable seafood

Fish generally ends up on our dinner table once or twice a week. Salmon is a family favorite with other types of fish being hit or miss. About a year ago I was part of a fish CSA. I loved the concept of buying fresh fish from local fishermen, but what I learned quickly was that I had a lot to do before the fish was ready to eat. The fish were delivered whole-with everything intact. That meant I had to filet it and remove all the parts that weren’t edible. For those of you who don’t know me well, I’m a bit squeamish. I don’t do well with blood, gore and guts. I tried to be a trooper and gave fileting the fish my best shot. It didn’t end well and I turned to my husband, kind friends and neighbors who took over the fileting process. As a result, my fileting days were short lived. So now I frequent the market in search of safe and sustainable fish.

Walking up to the fish counter at the grocery store or at a farmers’ market can be a bit overwhelming. The signs placed in front of each type of fish are confusing unless you know what each term means.

Here’s a general guide to buying safe and sustainable seafood:

Buy wild when possible (in most cases)

Farm-raised fish are generally placed in crowded cages and given antibiotics and exposed to pesticides. Their living environment is less than desirable. Wild fish are out in the wild-living and swimming as they were meant to be. Wild fish aren’t exposed to the same toxins as their farm-raised cousins.

Smaller is better

Larger fish generally have a higher chance of being contaminated with mercury and other heavy metals. The reason for this is bigger fish tend to live longer and have more time to accumulate these toxins. Smaller fish  have a shorter life expectancy and are less likely to be polluted by heavy metals. Pregnant women and women of child-bearing age need to be careful of mercury levels in all fish, whether wild or farm-raised.

Buy local

Do you want to eat fish that traveled for days to reach your table? Think about all the fuel used for transport. Try to buy fish from a local source.

Avoid added coloring

Farm-raised salmon generally has artificial color added to give it that nice pink color. When salmon are raised in a farm-raised environment they are  fed “fish meal”, made up of ground fish parts, and as a result, the fish color is a shade of gray rather than pink. Coloring is added because consumers expect their salmon to look pink.

Ask questions

You have the right to know where your fish is coming from. Ask the person behind the counter or at the farmer’s market questions about added coloring, chemicals and anything else you might want to know before purchasing the fish.

More fish info

  • Print out a pocket guide for buying seafood from Monterey Sea Aquarium Seafood Watch.
  • Download FishFone from Blue Ocean Institute. Text them the name of the fish in question and they’ll text you back with their assessment and better alternatives to fish with significant environmental concerns.
  • Check out the Environmental Defense Fund’s Seafood Selector. Their guide has fish broken down into eco-best, eco-ok and eco-worst fish.
  • The Food & Water Watch site is filled with information about fish.

Take action

Say no to GE salmon HERE.

Where do you buy your fish?

March 26th, 2012

Meatless Monday Menu: Pasta Bar

Pasta, Fusilli, Whole wheat

I jumped on board the Meatless Monday movement a few months ago.  Meatless Monday is a campaign encouraging people to improve their health and improve the health of the planet by lowering their meat consumption.   I don’t eat red meat, but turkey and fish are often found on our dinner table.

There are so many different ways to green your Meatless Monday and most are relatively simple to incorporate into a meal. My Meatless Monday can (and does)  happen any day of the week. There are so many great recipes out there that don’t include meat-thanks to Meatless Monday we have tried so many new foods.

We have a new Meatless Monday staple in our house. You’ll find this easy meal on our table at least once a week. My kids LOVE it and if you’re up to it you can get pretty creative with the add-ons.

Meatless Monday Pasta Bar

Instructions for your very own pasta bar:

Make pasta. Whole wheat pasta is our pasta of choice.

Whole Wheat Pasta in bowl

Put your favorite warm marinara sauce in a bowl on the table.

Tomato sauce

Set out a few different types of cheese.

organic Cheese

Now for the veggies. Our favorite: organic roasted broccoli.

organic brocolli

Add a few different types of organic beans.

Organic Beans

Now it’s time to have some fun. Give everyone a bowl and let them mix and match to make their own perfect pasta dish.

Bon Appétit!

What would you add to make the perfect meatless pasta dish?


Linked up to The Green Backs Gal

© Monkey Business

[Photos used under Creative Commons from Cookbookman17, Ben Mason/Flickr]


March 13th, 2012

5 Spring Gardening Tips

Groovy Green Livin Spring Gardening Tips

Gardening is top priority this year. Over the years I have been very diligent about planting a garden each spring with my three boys. Working together to create a vegetable garden has always been an incredibly rewarding process. One of my missions as a parent is to help my children understand that there’s a connection between the food they eat and the earth that grows their food. A garden is a perfect place for that lesson.

organic tomato plantNot much can compare to watching children tirelessly dig and craft a garden. However, after 6 years of this gardening ritual we gave it up. Our garden space was growing smaller and smaller each year as the trees grew in and the sunlight decreased.  I was also finding it difficult to find the time to make our garden work.

Last year was our first year without a garden and we all really missed it. So this year the plan is to bring our garden is back and make it the best one yet.

Gardening in the Spring

If you are interested in planting a garden here are a few tips to get you started:

  1. Scout out the perfect spot. I’m going to need a new spot this year. Sunlight is one of the most important elements in growing a vegetable garden. Most vegetables need an average of 6 hours of sunlight.  Your local climate will dictate which plants will grow well in your garden.
  2. Test your soil. Different types of vegetables require different types of soil. You can buy an inexpensive kit to test the PH of your soil. Once you have tested the soil you can determine what’s needed to enrich your soil. Having quality soil in place will help your garden grow.
  3. Use compost. Create a compost pile or use what you already have. Compost piles provide excellent nutrients for your garden soil. They also are a great spot for dumping your banana peels, grass clippings and apple cores.
  4. Buy organic seeds. Try to avoid buying conventional seeds since chances are those seeds came from a genetically modified crop. There’s also a good chance that conventional seeds were sprayed with pesticides while growing on the parent plant. If it’s too chilly out to plant consider starting your seeds indoors.
  5. Have fun! Turn gardening into a family affair.  Your garden doesn’t need to be perfect- enjoy what it has to offer.

Looking for a few more ideas to make gardening a fun event with your baby? Healthy Child Healthy World has a few extra tips.

Are you going to plant a garden this year? What tips do you have?

Photo © DLeonis –



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About Lori

I’m Lori Popkewitz Alper, a recovering attorney, mom of three and the Founder of Groovy Green Livin. Come along with me as I work hard to make the world a little safer for each of us.

Click HERE to contact Lori

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