Are You Frosting Kidding Me: Taking Valentine's Treats to Heart (Recipe Included)

Valentines Day 2013: my husband blew me away! Greeted early by this lovely display, I couldn’t help but swoon all day thinking of how much I love him. Yet, it was the magic Jeff performed in the kitchen the night before that really melted my heart.

A week prior, Brice's teacher requested “three cans of frosting” for class festivities. This simple task didn’t cause pause until it was time to read the label. That bit of supermarket literature takes you deep into the aisles of science fiction - far, far from the preschool nursery rhymes we should be reading our four-year-old. For your reading pleasure, we present a literary sample:

Now, definitions of healthy eating vary widely. You may be vegetarian, vegan, paleo, a clean eater, a locavore, a health nut, on a recent health kick, or simply someone who doesn’t want to kill themselves with food. No matter what kind of eater you are, knowing the truth about the contents of this frosting will greatly decrease your appetite and reduce your purchase impulse.

(Pardon in advance for the undercurrent of anger below, but it's hard not to be angry when you learn what companies will put in products to enhance their shelf lives and increase profit margins at the expense of our population, in this case our youngest child.)

Partially Hydrogenated Soybean and Cottonseed Oil: This is a trans fat. The same kind of trans fat that is banned in  Iceland, Sweden, Austria, Switzerland, and New York City restaurants. While trans fats increase the span of a processed product's life, they decrease the span of human life. Largely, trans fats negatively impact heart health. Arteries harden and clog after trans fat intake. Trans fats also cause insulin resistance and contribute to type 2 diabetes. The web is flooded with information as the impact of trans fats have been widely studied. Here's the link to one source that compiles information in an effort to promote trans fat bans.

High Maltose Corn Syrup and Corn Starch: Canned frosting is a highly-processed food. (Read: it contains a lot of corn.) The dangers of corn run broader than our bodies. It's our entire ecology. Michael Pollan writes extensively on the impact of cheap corn sweeteners on the rising obesity epidemic as well as the similarly catastrophic impacts to our environment. Check out his articles or, if you're really curious, read The Omnivore's Dilemma.

Color (Yellow 5 & 6): Just what preschoolers need this Valentine's Day - an added dose of ingredients linked to ADHD. The Mayo Clinic suggests avoiding Yellow 5 & 6 as a preventative measure against the increasing the effects of the disorder. The impacts of artificial food coloring run broader than hyperactivity, too. As reported on Livestrong, Yellow 5 has been associated with allergic reactions, asthma, and is even banned in some countries.

Cellulose Gel and Cellulose Gum: While I'm not aware of any studies linking cellulose byproducts to disease, you should know what it is before you feed it to your children. It's wood. Actually, it is a highly processed form of wood that the industry uses to add fiber, replace fat, alter texture, and generally produce products for less money. You can find out more in this WSJ article.

Polysorbate 80: This delightful addition to the canned frosting concoction has been linked to reproductive issues and anaphylactic shock, according to Dr. Mercola.

Natural and Artifical Flavor: This is a surprise party of potentially harmful guests. Sometimes, it can mean MSG, a chemical widely known to cause brain damage. Giving my kid MSG on Valentine's Day doesn't do much for my heart!

In short, a can of frosting contains ingredients that are known to contribute to heart disease, ADHD, diabetes, asthma, reproductive issues, anaphylactic shock, and brain damage.

Faced with a busy night of dinner, homework, Valentines prep, and packing for a long weekend trip, Jeff stood in the market and made the conscious choice that buying canned frosting is the wrong choice for our family. It would have been much simpler to pay for a product off the shelf, but it didn't sit well with his heart. Instead, he purchased a few simple ingredients to make his own frosting. He did it without complaint and with a heart full of love for his children (and his wife who embarrassingly couldn't stop licking the bowl!).

Before sharing the recipe, we offer that this still isn't a recipe we'd classify as "healthy". It has the major advantages that there are no preservatives or artificial (i.e. unpronounceable) ingredients. It is quick and easy; it took Jeff less than five minutes to make a batch. It is also kid-approved, thumbs up across the board! The cons of this recipe are that it is still a "treat", meaning it includes a lot of sugar. We definitely don't advocate making this (or any) frosting part of your daily diet. Also, there's dairy so it isn't right for those with an intolerance. However, with how quick and delicious this recipe is, we'll never buy canned frosting again! A few minutes of prep on our end is well worth avoiding all the harmful additives the manufacturer includes on its end.

Mere moments in the kitchen can keep your loved ones' hearts happy and healthy. What a heart-loving message to take away from this Valentine's Day!


(Oh-So-Much-Better-For-You-Than-Canned!) Butter Cream Frosting
Adapted from Domino

3 3/4 cups (1 lb box) confectioners sugar
3/4 cup (6 oz) butter, softened
4 tablespoons milk
1 teaspoon vanilla

Combine all the ingredients in a bowl and beat with an electric mixer for approximately 2 minutes until desired consistency is reached.

Voila! In just a few minutes you've rescued your loved ones from loads of potential heart harm. As always, using high-quality ingredients improves taste and enhances health. Jeff used organic dairy from grass-fed cows as well as organic vanilla.

Detox Debrief

After a December noshing on home baked cookies and carboloading at celebrations with the family, our bods needed some fine tuning. Thankfully, it was January so who really notices those holiday pounds, right? Very true, except for a weekend jaunt to Puerto Rico where I became keenly, horribly, and embarrassingly aware of the physical effects of my nutritionally dismal December. My skin was in rough shape; my hair wouldn't cooperate with my desire not to look like the frumpy mother image I desperately resist; I felt like the lazy version of a sloth; and my glowy, shiny, radiant self decided not to join us on vacation. (I missed her dearly.) To remedy that Christmas cheer (the same cheer that left me with lingering dismay), we chose to cleanse.

I've been following Annapolis nutritionist Lisa Consiglio Ryan, of Whole Health Designs, since we moved here. Lisa offers ten day detox plans, private consults, juices, and cleaning eating meal plans. Her programs are popular, generating participants nationwide. To accomplish our cleansing, we chose Lisa's Winter Renewal 10 Day Detox.

The plan: ten days without meat, dairy, sugar, processed foods, gluten, soy, and alcohol. The verdict: we loved it!

Here's a recap of our experience: 

Day Zero: My husband is my hero!

Twas the day before detox and all through the house,

Stomped a stress-crazed wife and her supportive spouse.

On this day, I crumbled. Big time! The stress of changing my eating patterns always gets to me. Today was no exception. I hit Whole Foods during pre-Sunday supper rush hour. It was a mob scene that fried my brain! I missed ingredients leaving us without the ability to prepare Monday's planned recipes. Oops! With Jeff's help we cobbled together a plan for the next day, but I was a bundle of nerves about the whole thing.

Day One: Phew....we've begun. After the stress of yesterday, today felt much better. We were officially on the detox. After having weaned off caffeine a few days before, the morning went well, and I enjoyed the Start Your Day Oatmeal recipe. I wasn't sure that a vegetarian dinner would sate me, but Lisa's Spicy Lentil Bowl was lovely and filling.

Day Two: I feel like doo! Hooray for the detox headache that means this is working, is what I would have said if I was speaking in full sentences. Day two was my toughest day, but I kept reminding myself that the temporary bad feeling would soon fade way to a longer-lasting good one. Crossing my fingers that I feel better tomorrow, is what I would have done if I could have paused from massaging my temples long enough to manage that maneuver.

Day Three: Headache recedes, giving way to a healthier me. Thank you lord baby Jesus and every other deity anyone's ever prayed to that I don't feel like yesterday! Another bonus today: the scale was down two pounds. Yes, I know, I know, it's a detox not a diet, but come on, losing a few pounds is good news. In other good news, I ate a delicious kale salad for lunch. That seems like the true calling card of a healthy eater: using delicious and kale in the same breath. Lisa's creamy avocado dressing made kale work for me.   

Days Four through Seven: Eating and cooking veg feels like heaven! At this point we noticed we were spending LOTS of time in the kitchen together. The work of preparing meals for the detox was not overly complex, but it was work. Thankfully, we enjoyed sharing the toils together. Chopping, cutting, dicing, slicing, juicing, sauteing, roasting, and otherwise preparing vegetables was a nightly ritual for us. It was mindful - this process of feeding one another. The plan clicked along, and we worked it for all it was worth. We felt the shift from how are we going to eat like this to why would we not eat like this. Ah, the magic of transformation!

Day Eight: Feeling great! On Day eight, I bounded with energy. While we'd done yoga during the earlier part of the detox, today I hit the stairs for a cardio workout. I was raring to go! My mood was also bolstered by the fact that today included some of my favorite meals - leftovers of the veggie chili made for the Superbowl the night prior and a dinner of brown rice, butternut squash and toasted pecans that will continue to be a favorite of ours post-detox.

Day Nine: A little less fine. I'm not sure if my workout yesterday caused my system to flush out some more toxins, but on this day I felt less than wonderful. In fact, I felt a big ugh-ly! But, the end was so near I could taste it...in all its veggie goodness.

Day Ten: When can we start again? Two delicious banana oat muffins kicked off this last day of detox. I couldn't believe the ten days was already over! I thought it would be an agonizing day, that the anticipation of eating whatever I wanted tomorrow would gnaw at me. But, it was just a normal day filled with healthy eating. Easy, breezy, and b-e-a-utiful!

Detox Plus One: Vegan fun! I woke up on the day after the conclusion of detox and stared at the contents of my kitchen for a long time before deciding what to eat for breakfast. I thought I would revert to eggs and toast, but I wasn't ready. My body told me "no" unequivocally. I continued  with the detox plan all day, in fact. We ate dinner at a vegan restaurant with some new friends, shared our experience on the detox, and talked healthy eating long into the night. A perfect way to cap the experience! Plus, Jeff notes this dinner marks our entry into the healthy eating club: conversing with the waiter about the undermassaged kale in my salad. (Yes, you can just imagine the dirty jokes that followed.)

Overall, the detox was a wonderful thing – I can still hear our bodies chanting "thank you"! We each lost more pounds than I thought possible in only ten days (I know, I know, it's not a diet, it's a detox!). We've implemented some of the changes permanently; we're now completely off caffeine. We've also reduced our meat consumption to a few times a week instead of every day. We owe a big THANKS to Lisa for the wonderful plan. You can check out her programs at Whole Health Designs or follow Whole Health Designs on Facebook.



UPDATE:  We're back in for another round. Spring Renewal starts April 22nd! Feel like trying it yourself? Get in on the detox goodness here!

Crazy Sexy Kitchen Review

Kris Carr's latest, Crazy Sexy Kitchen, is a hit for us, less for the recipes and more for the inspiring introductory information. She's a wellness warrior, straight up! You can feel the energy pulsing off her fingertips as she promotes the virtues of produce through her powerful prose. Kris's insights into alkalinity, the dangers of dairy, and the amazing benefits of an anti-inflammatory, plant-based diet have changed our lives, for sure and for better!

As for the recipes, many are well-suited to serve to vegetarian company gracing your table on a weekend. For example, the Black Bean and Roasted Sweet Potato Burger was uber-delicious, but took hours to prepare. It doesn't suite our busy, working family weeknight grind, but we would certainly pull out this book when healthy company comes calling! While some of the recipes are gourmet (read: lengthy), others are handy plant-based basics like nut milk, hummus, kale chips, and avocado toast that will appeal to newbie healthy eaters and busy parents. (If you are a soy-free eater like we are, be warned that this book is not soy averse.)

If you are interested in the benefits of plant-based living, this beautiful book is definitely worth the read. Kris is energetic and engaging, and her message is important and powerful. Enjoy with an open heart and an empty belly, waiting to be filled with healthy treats that reduce inflammation and promote wellness!

Note: Hay House gave us a copy of this book to review. We're grateful for it and Hay House! And, no, getting the book for free didn't sway the opinions expressed herein. (Pardon the legalese, it's my native tongue.)

INSIDE 2013

As I focus my intentions for 2013, here's what resonates:

-  Increase connection with my husband,
- Nourish my family,
- Seek and embrace friendships,
- Inspire by setting a positive example,
- Delight in my children, and
- Explore creativity.

I kid you not- I wrote my intentions with no acronym in mind. With some minor wordsmithing, this is what emerged. And, yes, that is what really resonates. The message to look INSIDE to love and support myself as I prepare to do the same for other surrounds me now. Kris Carr recently wrote that your purpose may have nothing to do with your vocation or avocations, but rather with your journey to connect with your inner light. Brilliant! Also, today I finished Marianne Williamson's awe-inspiring book A Return to Love - a manifesto for acting with love towards yourself so that you may be loving in the context of the world at large. All this amazing knowledge pouring forth is definitely having an impact. Yes, Universe in all your wonder, I'm listening!

Setting the acronym of my intentions aside, you may notice that I tend to be ambitious with my goals. It's my overachiever nature, I say smiling proudly. No worries here, the plan is already in place. I'm investing time and energy in a project that hits many of these intentions in one fell swoop.

......I'm now a book reviewer for Hay House! Sassy scholar me is positively glowing with delight that I can be of service by reading books and writing reports on them. Yes, Sassy Scholar, I love you and thank you for all the hard work you put into your school years. You may now read and write with purpose. My nerdyness is radiating through my smile!

Even more radiance-inducing, however, is the fact that at 7 AM one morning I was writing in Louise Hay's You Can Heal Your Life Companion Book to uncover my dream job of writing for Hay House, and before noon I discovered this opportunity. Poof!  Life can really be this magical. Thank you and wow!

Hay House is a haven for spiritually-minded folks who seek the wisdom of amazing authors. The publishing house offers free books to bloggers who review them. That's where I fit in. I can't wait to bury my nose in their awesome works and expand my knowledge of wellness for the mind, body, and soul!

My first assignment is Kris Carr's new cookbook, Crazy, Sexy, Kitchen. Kris is a NY Times best-selling author and champion of plant-based eating. Her new book is poised to provide both knowledge and recipes.

On this end, I'm looking forward to getting playful in the kitchen with Jeff and the kids, connecting as a couple over delicious dinners, nourishing the whole family in whole health style, and chronicling the adventure through writing. (See, I told you I could hit lots of my intentions with this project!)

Before hitting the books, I need to acknowledge my partner. He's the "we" in "I' am now reviewing books. I hereby count my blessings that I'm married to a man with culinary and photographic talents - talents I don't share but heartily admire. On the other hand, Jeff would never get excited about reading and writing like me. His inner child would blaze four runner trails through the woods while mine would spend an entire weekend reading past bedtime and writing in my journal. We completely compliment each other which makes the project a way for us to enhance our relationship as we rely on each other's respective strengths, while giving us each an individual energy boost as we utilize our own creative talents. The chance to share this with one another is also radiance-inducing.

So...draw the blinds neighbors, it's about to get Crazy, Sexy in the Roche Kitchen! (Fade to hysterical laughter, rosy blushing, and the thought that I really shouldn't have said that.)

Dragging Up Old Rag

Last Sunday my husband and I dragged each other up Old Rag. Sadly, this isn't a metaphor! We hiked 9.63 miles up and down a rocky Shenandoah mountain on a cold, wet October day. The trek, marking our eighth anniversary, was a fitting analogy for our marriage.

We started early, leaving the house pre-dawn and our families of origin by age twenty-two. In both beginnings we set out quickly and easily, holding hands, smiling, excited with starting a momentous journey together. Soon, it was uphill. Our pace slowed, but the views got better and the feeling of achievement grew. We relaxed and enjoyed each other’s pleasant company, celebrating small successes along the way. Then, amidst all this peaceful progress, came...THE SCRAMBLE.

We knew part of the "fun" of this hike was the rock scramble, we just didn't know how very much "fun" it would be. We'd read a blog or two in preparation. We'd known people of lesser physical ability who summited. Like newlyweds, we were over-confident, ignoring the warnings of experienced park rangers.

On a dry day, it might have been easy, but our day was not dry. There are all sorts of comparisons between this and our marriage. Life is rich with complications. Our hearts break from the ordinary and the extraordinary, and this year saw lots of heartbreak for the Rambling Roches. Many of them, like the rocks on the trail, we should have seen coming. But, that isn’t ever enough. Twenty-twenty hindsight doesn’t alleviate pain, nor does the promise to do better next time absolve fault.

After I thought we’d nearly completed the dreaded scramble with ease, my heart sank. It hadn’t even begun. When I saw a blue-blazed arrow pointing eight feet straight down a narrow crevasse, I dropped my jaw and stared back blankly at Jeff. While I had kept our pace steady and swift to this point, Jeff now took the lead to steer us through this difficult challenge. I think this is how our marriage works, too. I am driven and determined to succeed and achieve, raised with the mantra “it’s not a race, but I won.” But, on the foggiest of nights, I couldn’t get anywhere without Jeff as my beacon.

As we continued, the rocks were slick making it difficult to secure footing. Jeff was sometimes in front reaching for my hand, and sometimes behind reaching for MY behind. There were times when I used all of my muscles (kegels included!) to reach the next rock. Jeff remained a patient force, guiding us both up the scramble. Without his strength, I could not have made it through.

After several miles at a twenty - thirty minute per mile pace, the mile containing the scramble took us one hour and forty-one minutes. Even more than the summit, this was the most memorable, most remarkable, and most enjoyable mile of our journey. Through the adversity of slick rocks, we showed our care and concern for one another. We stayed together. We loved each other through it and despite it. I wouldn’t have it any other way.

The end of the hike was a picturesque, slowly-descending trail through the woods. It was beautiful, though the scenery was unvaried. Eventually, the serenity of the tree-lined path seemed only a taunting reminder of how far away the car remained. By now, we were fatigued and the view that we were both longing for was that of our Subaru containing dry clothing and the means to deliver us to a massive cheeseburger.

While we enjoyed the descent together, it wasn't what spoke to our souls. In our marriage, we're not there yet. When we are, I hope it is like our hike: holding hands, smiling, and peacefully reflecting on the wonder of our journey together. For now, we’re still managing the scramble: alternating leads, encouraging one another, guiding one another, and using all our skills, abilities, and muscles (even kegels!) to make it…together.

Processed Food: Irony and Love

The irony of October Unprocessed is the increased usage of our food processor. In decreasing our reliance on factory processing and artificial ingredients, our kitchen is brimming with fresh foods that require...processing. In just over a week now we've broken out the Cuisinart to assist in:

Giada's Marinara Sauce - which we adored over Spaghetti Squash,

Lara Bars - I added raw vegan protein powder for the perfect accompaniment to our 9.63 mile trek/scramble up Old Rag last weekend,

Zucchini Apple Spice Muffins - which I loved but the kids didn't appreciate,

Pop Tarts - which were a big breakfast hit with the kids when served with peanut butter, and

Strawberry Jelly, a recipe Jeff indicates was modified so intensely that he's not sure he can replicate it.

While I've never considered myself much of a cook, my husband's bright culinary light outshines mine even on an off day, I have found joy in "processing" food for the family, much like I used to find joy in baking as a girl. When you bake, you feel love and joy as you are assembling and mixing the ingredients. It comes back to you when you see someone's face brighten while tasting what you've created. In not allowing a conglomerate-owned factory (or anyone else for that matter) to process my family's food, I get the privilege of putting love and joy into creating healthy meals and snacks. Thoughtfulness and consideration are built into the process as I adapt recipes to suit the dietary needs and taste preferences of my kin. Sometimes the love and joy I expend while cooking is reciprocated when deliciousness is appreciated with smiles or glowing words of affirmation. Sometimes I receive it simply with the knowledge that my family has been fed and nurtured in a healthy, nutritious way. Processing food at home allows love to be part of the process again. Many thanks to October Unprocessed for reminding me what the process of feeding others is all about.

Food Thoughts - Roasted Spaghetti Squash and Homemade Marinara

It’s 10 AM. I’ve finished my morning snack and have taken to dreaming about food. Ahhhh, food! But, it’s not sweets that have me swooning. It’s the radically delicious roasted spaghetti squash and homemade organic marinara Jeff made last Friday that’s making my mouth water. It sounds crazy that of all the foods that could fill a gal’s thoughts, vegetables are what’s gripping my attention.  

(After a few more minutes of daydreaming about this meal and the dreamy man who cooked it, I’m back.)

The sauce was boss, coming from a Jersey girl with an Italian grandmother. Okay, she was only half-Italian and largely raised in foster homes of unknown ethnic origin, but to anyone who knew her she was pure I-talian! She might be rolling in her grave, but Jeff’s sauce was the best I’ve ever tasted. Neither boring nor overpowering, it’s just perfect to make any Italian classic a homerun.

While the sauce was the feature, the squash endeared itself to my taste buds. The sheer health of it delighted us both, while not detracting from this comfort food classic. I attempted spaghetti squash once in college, but denied it a second date. I wasn’t ready; my diet largely consisted of beer, bagels, pizza, and grilled cheese. Now that I pass for an adult most days, spaghetti squash = awesome!

One final reason this meal lights up my heart is unabashed sentimentality. Italian food on Fridays reminds me of my childhood. My working mother pleaded for my father to lighten her load by handling one dinner per week. He chose Friday and ordered pizza every week. She was thrilled just not to be cooking. I am lucky to have a husband who cooks more (and better) than I and never orders takeout when it’s his turn. This meal and its timing reminds me just how lucky I am through it all – for pizza Fridays as a kid and veggie-filled Italian nights as an adult.