Kitchen Stewardship | A Baby Steps Approach to Balanced Nutrition

Five Keys to Weight Loss with Real Food

May 16th, 2012 · Natural Health, Special Situations

Welcome back! KS is back in the kitchen this week with a Real Food Weight Loss & Exercise series...don't miss it!

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We joke sometimes that we’ll launch a “Kitchen Stewardship Diet Plan” with weird taglines like “Eat nuts, all the time!” or “Eggs, eggs, and more eggs!” or “Make everything yourself so you’re too tired to eat!”

But truly, real food weight loss shouldn’t be a diet plan.

It should be a lifestyle, a change (series of many small changes, actually) that an individual or family can make over time, integrating them into regular daily living.

I always want to say that when you eat real foods, whole and in their natural form, there aren’t taboo foods like when you go on a “low fat” or “low carb” sort of diet. However. In the world in which we live, that doesn’t really work out, because there are so many things sold as “food” that just aren’t food.

In a real food diet, your taboo foods end up being things like trans fat, corn and soybean oil, white sugar, refined grains, and other junk that is just not food, at least not in its whole form.

Unlike other diets, you won’t have to avoid eggs, salad dressing, or cheese or buy low-fat everything. You probably will have to make homemade dressings, so there’s certainly a trade-off.

If you’re currently eating a Standard American Diet of processed foods, white flour bread (or even whole grain bread at every meal), and sugary goodies, just switching to eating whole foods – things that grow in the ground or animals that eat things that grow in the ground – in their whole form – will do loads of good for your health.

Which brings me to the first key to weight loss with real food:

1. Eat Real Food

This alone, especially when it’s a change in dietary habits (notice I didn’t say “diet,” because it’s not), often causes extra pounds to peel away.

Real food doesn’t have MSGs to make you want more food all the time or addictive and harmful artificial sweeteners or artificial colors. It takes longer to prepare, so hopefully you aren’t mindlessly eating. And your body can recognize and knows what to do with all the parts, unlike trans fats, which ravage your arteries like a bull in a china shop.

Many people find that skipping the “diets” and simply changing their diets results in weight loss automatically.

Here’s Marianne’s story:

real food weight loss reader shares

I have lost 73 lbs in the last year and real food has played a huge part, especially in the last two months after hitting a 2 month plateau. I am slowly but surely converting my family to more and more clean/real foods and spending a lot of time on menu planning and food budgets to try to control spending.

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Monday Mission: Can Real Food Help You Lose Weight?

May 14th, 2012 · Monday Missions, Natural Health

Your mission, if you choose to accept, is to determine whether you’re at your ideal/healthy weight…or not.

If the answer is “not” then you get a “part B” mission, OK?

This mini-series on real food weight loss and exercise was inspired by a few events in my house in the last few months.

First, my husband counted calories for Lent, remaining under 2000-2500/day. We learned a lot about the food we eat.

Second, during the same time span, a friend of mine who is doing some running training brought up a real food protein question. She had been told by other ladies at her gym that within 15 minutes of finishing a workout, one should have X amount of protein. Since she would barely be out of the shower and certainly nowhere near her kitchen, the common recommendation is of course a protein bar or shake, but she knew she didn’t want to mess with all that soy. We started brainstorming high protein sources found in traditional foods (and which ones are packable).

Finally, success in shedding my own last few pounds of baby weight (sort of) pushed me to open up a conversation about real food weight loss on the KS Facebook page, and now I’m excited to be able to share some real food weight loss success stories from KS readers who stepped up to the plate and told me their tale. They are awesome.

(photo source)

Your Ideal Weight

I’m sure there are myriad weight calculators and formulas out there to help you determine your ideal weight, BMI, muscle tone and width of your pinky finger.

Frankly, I’m not going to look them up. (Feel free to speak with Dr. Google if you need numbers.)

I quite like the measuring stick mentioned by one reader in a comment on Facebook: Do your pants fit?

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Cloth Diaper Wrap-up: What do I really recommend?

May 14th, 2012 · Green Living, What to Buy

Prepare yourselves for some brutal honesty here: I don’t like cloth diapering.

(waits for sky to fall on head)

Since I’m still here, I guess I get to tell you more.

For me, cloth diapering has been “one more thing” to add to a very busy household and scattered, out of balance schedule. I don’t love the extra laundry. I don’t love that every time I get caught up and stuff/pair up all my diapers, it’s back on the to-do list 24 hours later.

I miss being able to say, “He’s just medium squishy,” which, with disposables, meant the diaper had something in it but wasn’t full and could probably wait an hour for a change. Finally, I don’t love the thought investment.

By “thought investment,” I mean that, like so many things in the natural living/real food lifestyle, cloth diapering is not something you can do by rote without any conscious thought. You need to troubleshoot leaks, figure out washing details, get diapers into the sun to get stains out, and, as you saw in the cloth diaper rookie post from yesterday, there’s a pretty steep learning curve.

I am a person who appreciates knowledge and seeks to be a lifelong learner, but sometimes my brain gets tired. Smile It must be said that disposables are much simpler than cloth: put on, take off, throw away, order/buy more.

It is also true that I applaud our tiny garbage bags each week, and I used to be uncomfortable knowing how much I was throwing away with ‘sposies. Disposable diapers are absolutely horrible for the earth, with the non-biodegradable waste and the toxic human waste combined. They don’t belong in landfills, and it was truly silly that I’d go to great pains to reuse plastic bags, recycle every 2×2″ piece of paper I wrote notes on, and avoid disposable tissues, while still throwing away a half dozen diapers every day.

I know cloth diapers are the better way to go.

I know this is an important practice for the earth and for my children’s and grandchildren’s generations.

That’s why I’m still doing it, and I’ll keep it up – I’m too darn stubborn to let the fact that I hate it get in my way.

Don’t let me scare you off now…there are many, many women who absolutely love cloth diapering, who find a sort of calm solace in hanging their diapers to dry, who love seeing those cute fluffy buns on their babies.

A little part of me loves the “fluff” too. That part is going to take over the post now and put the cranky part in time out so we can talk about what diapers you should really buy and why!

Reviewing 25 different diapers from about 20 brands is totally crazy. I’m going to do my best to distill the options into a few best choices for certain situations/budgets today, and I’m also going through the cloth diaper review post thoroughly to make sure I was fair and consistent on my scoring.

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Can the Government Help us Avoid Toxins?

May 12th, 2012 · Uncategorized

I’m over at Green Your Way this week with Will the Safe Chemicals Act be Enough?

I don’t usually get political, but more and more, there are issues worth exploring (at least) and writing legislators about (sometimes). Are toxic chemicals one of them? Can the government regulate them properly? Will they do it correctly? An excerpt:

Did you know that of the 84,000 or so chemicals floating around the American marketplace, the EPA only has “sufficient health and safety information” on 200 of them?

In classic backwards logic, the 35-year-old law governing chemicals gives them the same amount of credit and leeway as human beings: innocent until proven guilty. Only they forget to take any of them to court to make sure they didn’t commit any crimes or harm any citizens. If a certain chemical is proven to be harmful, the law makes it very difficult for government agencies to restrict its use.

It’s time for a change.

The Safe Chemicals Act, introduced in May of last year and due soon for a vote in the Senate, offers much-needed reform to our toxic world.

Find out what’s being offered in the act by clicking HERE to read the rest of the article…also includes links to write your legislators and sign the petition.

Two of KS’s May sponsors for whom I’m very grateful are GREAT places to shop if you want to avoid chemicals, because you can trust these guys to do the hard research for you. You won’t find anything with a sliver of toxins in them at Radiant Life or Mighty Nest – give them a "hello" and "thank you!" for being a safe haven for crunchy folks who want to do the best for their families!

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A Cloth Diapering Rookie’s First Steps: the Routine, the Laundry, the Vocabulary

May 11th, 2012 · Green Living

This is the post I was hoping someone would send me back in July before John was born, or December when I was about to jump into cloth diapers and was scared out of my mind.

I couldn’t quite visualize what cloth diapering would be like, and that was a major psychological roadblock for me.

cloth diaper routines from a rookie

I’m a planner, the type of person who spends two days in the new house with post-its in the kitchen, mentally putting away all the dishes, then testing out what cooking would be like to make sure it’s efficient. I feel much more comfortable in a situation when I know what to expect.

With cloth, even though I had had a few conversations with cloth diapering mamas about what they did, I just couldn’t quite wrap my brain around wet vs. dry pails, how to do the laundry, how messy it would be, if the toilet was involved, and so forth. And the number of different kinds of diapers absolutely blew me away.

I’m hoping I’m still green behind the ears enough to be able to speak through the eyes of a total rookie, explaining things from the most basic level (since that’s where I am after only 4 months!), yet covering all the bases so that someone who knows nothing about cloth diapers could leave this post feeling empowered to jump into cloth with confidence.

Different Types of Cloth Diapers

Whether you’re just getting into cloth diapers or have done it for years, it’s easy to be overwhelmed by the sheer quantity of options on the market today. Obviously, I’m going to tell you to check out my big old cloth diaper review to really understand the difference between various styles of cloth diapers. There you can see photos, descriptions, video tutorials, and honest reviews of 25 different diapers, about 20 brands, in 5 different categories, including:

  • All-in-one cloth diapers (AIOs): These have the absorbent layer and the waterproof layer in one piece. They go on and off like a disposable and can be a great cloth diaper solution or a mess, depending on the brand.
  • Pocket diapers: The waterproof cover has a pocket, usually made of a fleece material to wick away the moisture, into which you stuff one or two inserts. They are easy to put on but usually need to be taken apart to wash on the way off.
  • All-in-two diapers (AI2): Typically the absorbent insert snaps into the waterproof cover, meaning they can stay together in the wash if you’d like, and no pocket stuffing.
  • Fitted cloth diapers: A diaper shaped like a disposable, but 100% absorbent, usually snapping together around the baby. You need a waterproof cover separately for fitteds.
  • Prefolds: Those things that many of us used as burp cloths for our babies. Prefolds are the old-fashioned “cloth diaper” that you can buy in a 12-pack at Babies ‘R’ Us, but I understand that you don’t really want to get them there as those aren’t very high quality. With a prefold, you need some sort of waterproof outer cover. Some people pin the diaper on the baby under the cover, some use “Snappis” which are neat little apparatuses that close the diaper up without pins, and some people (like me) just cram the cover on over the cloth diaper prefold and hope for the best.
  • Flats: There’s a reason prefolds are prefolded; flats are what they used to look like before machines folded them up. I’ve never used a flat, but I think you can imagine either 3x or 9x the size of the burp cloth prefold – one large, thin piece of absorbent material that you then fold into thirds and thirds again before putting on baby. The advantage over prefolds is that they’ll dry really, really fast and you can customize the fit to baby. You do need a cover for flats.
  • Specialty diaper styles: Some cloth diapers on the market have two pieces, a cover and insert, but they aren’t fitteds, prefolds, flats, or pockets. Some examples include the Flip, Tuck and Go, and Sprout Change. You can usually reuse the cover if the insert is only wet.

What did I miss?

Some Cloth Diaper Vocabulary

  • Cover – waterproof layer, usually separate from the absorbent part, made of either PUL or TPU, both plastics. I don’t know the difference. Winking smile
  • Insert – the absorbent layer, usually microfiber, bamboo, cotton/hemp or cotton fleece. These come in all shapes and sizes.
  • Doubler or Soaker pad – describing an extra insert usually added to the diaper for nights or naps, very absorbent
  • Double gusset – an extra layer of fabric around the legs designed to hold in waste; see them on the Thirsties brand video at the cloth diaper review and in the photo above; also on Go Green and the Marvel cover from Kissaluvs.
  • One-size – a diaper that uses snaps to alter its size to grow with the baby; often from about 12-35 pounds. Very cool for frugality because you don’t have to replace your diaper stash as baby grows. Most peolpe say that newborns just need a separate diaper until about 12 pounds, but some brands boast “newborn to potty trained.” I don’t know how well and of these one-size diapers work for newborns.
  • Blowout – when poo goes everywhere outside the diaper. Common with breastmilk poop, but amazingly, hardly ever happens with cloth. I promise – this is a huge benefit of cloth diapering that really does come true! Winking smile

Don’t forget to check out this awesome guest post from Calley of the Eco Chic, 7 Tips for the Cloth Diapering Newbie. She shared these cloth diaper vocab resources: Cloth Diaper Terminology, Cloth Diaper Terms and Definitions, and Cloth Diaper Slang.

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Cloth Wipes: DIY, Free, or Fancy?

May 10th, 2012 · Green Living

Paper or plastic?

reusable wipes for cloth diapers

No, I’m not putting plastic on my baby’s bottom, but the question for grocery shoppers might as well be the question for young moms: Cloth or disposables?

Just as we used to be asked again and again at the grocery store, “Paper or plastic?” we now encounter the “disposable or reusable” question multiple times a day: when blowing our noses, wiping dirty fingers, cleaning up a spill, loading up those groceries, and of course, diapering a baby.

Even if you’ve already decided between cloth or ‘sposies for the diaper itself, there are still other parts to the elimination routine that need to be addressed.

When I diapered two babies with disposables, I used homemade baby wipes almost exclusively. Spending about $12/year on wipes instead of $12 every few months was a no-brainer for me, even at first when I wasn’t doing anything particularly “natural” with my wipes solution.

Now that we’ve been using cloth diapers for about 3 months, I’m still in this weird limbo between reusables and disposables as I settle into a routine. I usually have both on hand, which means I have a pretty good idea of which is easier.

Here’s my official opinion to help you make your decision: Use wipes that match your diapers.

Not to be fashionable, but to be practical.

If you have disposable diapers, it’s much easier just to make homemade baby wipes from paper towel. You’re not doing diaper laundry, so cloth wipes are a major burden on the cleaning end, even though they’re equally as little work on the prepping end.

Similarly, if you’re using cloth diapers, it’s easier to use cloth wipes. They just go in the wet bag along with the dirty diapers and through the wash without even thinking about it.

What Kind of Cloth Wipes are Best?

wipes for cloth diapers (5) (475x356)

As usual, I have plenty of opinions to share.

A few companies who participated in the massive cloth diaper review also sent some wipes, so I’ve tried cloth wipes from Babykicks, Kissaluvs, and Wooldins (all pictured above). They’re mostly made from nice organic materials, some of which are more absorbent and some of which are more cute. I also had a set from a small Etsy seller than I won years ago in a blog giveaway – they’ve been happily tending to stuffy noses after trying them once or twice on a baby’s bum and learning the “use wipes that match your diapers” lesson for the first time.

Wipes available for purchase have been one of two styles: made much like a baby washcloth, soft and supple, or nice and thick with two layers of fabric.

I don’t like any of them.

Cranky sounding, I know.

But let’s keep it simple.

wipes for cloth diapers (4) (475x356)

My favorite cloth wipes are an old T-shirt, cut into squares with pinking shears. Here’s why:

  • They don’t take up as much space in the wipes box as the rather bulky purchased wipes I have. Far, far less, which means we run out less often.
  • I can make them the size I’m comfortable with.
  • No sewing, no fraying.
  • I like thin – I’ve always opted for the thinnest baby washcloths for highchair cleanup, too, and I think it’s the same philosophy. Just as I want to be able to feel the peas jammed along the side of baby’s nose, I want to be sure I’m getting all the crevices where poo might hide, and I have trouble with bulky cloths that just seem to get in my way. When I first jumped into cloth diapering, I asked on Twitter and Facebook if people thought I could use an old T-shirt, and some thought I should sew them in 2 layers because they’re so thin. I left the sleeve doubled, and I don’t like it. Too bulky for someone who’s used to thin homemade wipes (and who would cut purchased wipes in half when she used to buy those, way back at the beginning of parenthood!).
  • No fuzzies. I don’t like when the soft velour or flannel wipes leave fuzzies on the rump that I then need to make another pass (or two or three) to clean up. Keep it simple; cotton T-shirts are soft enough (better than adult toilet paper, probably!).
  • FREE. Free! I can’t emphasize that enough. I know you have an old T-shirt around (or, for more softness, flannel shirt). I used ones that were personalized such that no one I might donate it to would really want to wear it anyway – so if you attended the Christian Leadership Institute in 1995 with me, thank you very much, your kind words written on my back are now gracing my baby’s bottom doing very important work.
  • If it stains…or smells badly…I don’t feel terribly about just pitching it in the trash. But actually, they go through the diaper laundry remarkably well.

If I were to buy wipes instead of DIY, I’d probably just grab some cheap baby washcloths. If organic material is really important to you (I prioritize stuff that touches skin for more than 30 seconds and still have a long way to go in that area), then you’ll love the sustainable options from all 3 companies mentioned above.

How Do you Make Cloth Wipes?

I make cloth wipes the same way I make homemade baby wipe s with paper towel.

  1. Boil water. (I haven’t thought to use my Berkey water, but I wonder if that too would help resist mildew?)
  2. Add some natural soap like castille soap or Shaklee Basic H.
  3. Add some white vinegar or tea tree oil for antibacterial properties and to help resist mold/mildew.
  4. Pour over wipes in a box.

Simple! Because cloth wipes take up so much more space than my disposable ones, they do run out faster, so I’ve taken to making extra solution and storing it in a bottle or jar near the changing table. Then I can just cram a few clean cloth wipes in there and pour the solution over top when I need a refill.

What About When You’re on the Go?

One part about cloth diapers that I’ve struggled with is that it’s harder to have a bunch of diapers in the diaper bag because of the bulk. Similarly, cloth wipes take up a lot of space, and I prefer to have a small wipes container so I don’t need a huge diaper bag.

Thus, I’m still in hybrid mode, like this:

wipes for cloth diapers (1) (475x356)

Homemade paper towel wipes in the middle, cloth wipes on the sides. That way, I can still have some for on the go (and we defer to them when the cloth ones run out, which reminds me of that rule that it’s easier just to match up diaper and wipes!).image of dermah2o pack

Another option for on the go might be these Water Wipes, made with only 99.9% water and 0.1% fruit extract, and no preservatives. With no preservatives, I’m not quite sure how long they’ll last, but mine have been open a few weeks and are still doing okay. My only problem is with the packaging, at least the travel size – the opening is so small, it’s nearly impossible to extract just one wipe, and then another feat to get the extras back in the bag. I’m not exactly sure if the material is bleached or what (they are white), but the website says they’re at least biodegradable.

Just promise me you won’t buy Huggies or other mainstream brands – they’re heavy-laden with chemicals, including even parabens in some! Yuck.

For more on cloth diapering and all my strong opinions, be sure to check out:

If you cloth diaper, what’s your wipes routine?

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I’d love to see more of you!  You can also follow me on Twitter, get KS for Kindle, or see my Facebook Fan Page.

If you missed the last Monday Mission, click here.

Kitchen Stewardship is dedicated to balancing God’s gifts of time, health, earth and money.  If you feel called to such a mission, read more at Mission, Method, and Mary and Martha Moments.

Disclosure: I received samples at no charge for my review, but clearly, that doesn’t change my opinion! See my full disclosure statement here.

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How Fast Do Cloth Diapers Absorb?

May 9th, 2012 · What to Buy

What 3-year-old wouldn’t love sitting on top of the kitchen table pouring water all over things?

Mine had a blast.

Dear Leah helped me pour a Tablespoon of water on two dozen different cloth diapers, all reviewed individually for performance in the cloth diaper review. I taped the results close up for you to view. I think it’s fascinating:

Note: I recommend starting at about 1:50, since the focus is  horrid the first 2 minutes – I’m no professional videographer – and I typed below the important parts of the introduction anyway. I’m trying to edit it, but I’m no You Tube professional, either… Winking smile

If you can’t see the embedded video, click cloth diaper absorbency tests to see it on You Tube.

In the first video, you’ll see 8 pocket diapers + 2 AIOs, a microfiber cleaning cloth as a control (to see how fast microfiber that is not a diaper insert and has never been through the dryer absorbs), plus a 7th Generation size 3 disposable diaper.

For a moment, I wondered if perhaps my diaper inserts were messed up, since the microfiber inserts and fleece pockets were not absorbing anything. At all.

To answer the questions on the tips of your tongues:

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