photo courtesy of Highview Pastures

Although I don’t buy 100% organic produce (probably closer to 85-90%), I do try to buy 100% organic and grass-fed or free-range meat. Not only does it offer significant nutritional advantages over conventional meat, I believe it provides a better life for the animals.

Conventionally raised animals are typically fed a diet comprised mainly of grain and corn. Like humans, animals that eat a high carbohydrate diet are less healthy than those that eat more vegetables. The animals are also usually crowded into factory-like farms, whereas grass-fed and free-range animals are allowed to move around more freely and maintain their natural behaviors.

Grass-fed meat is healthier. It contains higher levels of omega-3 fatty acids than grain-fed meat while its overall fat content is lower. Grass-fed meat also contains higher levels of conjugated linoleic acid (CLA), which has been linked to easier weight loss and reduced risk of heart disease and cancer.

Additionally, overuse of antibiotics in livestock can result in antibiotic-resistant strains of infections. (Actually the issue isn’t even confined to livestock.  A study published in the Journal of Environmental Quality found that when vegetables were grown in fertilizer derived from the manure of antibiotic-fed livestock, the vegetables absorbed antibiotics.) And, although it has not been clinically proven, many believe hormones in meat and dairy contribute to early onset of puberty in girls (early puberty has been associated with increased risk of breast cancer later in life).

To protect us as much as I can, I buy all of my beef  from Cedar Summit farm in New Prague, Minn., my Thanksgiving turkeys from Highview Pastures farm in Farmington, Minn.(by buying directly from the farm I end up paying pretty close to what conventional meat sells for at the grocery store), and my chicken from either The Wedge co-op or Kowalski’s.

Recently, however, I was at Super Target getting some other things (Super Target has great prices on Amy’s Organic Kitchen line) and noticed the Gold’n Plump Natural chickens. Hormone and antibiotic-free (but not free-range), I decided to give it try. It was priced well and I figured it would save me a trip to the co-op. And, it was hormone and antibiotic-free–which seemed to me the most important things to avoid.

(Side note: I make a whole roasted chicken almost every week. Not only do we love it, I use the rest of the meat for pasta, quinoa, pizza and other dishes through the week. I freeze the carcasses to make chicken stock (which I use to cook brown rice, quinoa, wild rice, etc) and soups. I’ll be teaching/presenting this concept of  “A Week in the Life of a Chicken” on Sunday May 1 with my friend and colleague Jen Antila of Catalyst Cooks.)

I didn’t really give the source of the Gold’n Plump chicken much thought as I prepared it for roasting (easiest recipe EVER–see below) nor as I brought it to the table. As soon as I began to carve it though, the difference was obvious. The chicken was far fattier than the free-range ones I usually buy. Once we started eating, the difference was even more clear. It had far less flavor than our usual chickens.

So, while I saved myself about a $1.50 on the Gold’n Plump chicken, I got less actual meat, less flavor and less nutrition. I won’t be doing that again!

Easy Easy Roasted Chicken

  • whole chicken
  • olive oil
  • salt & pepper
  • carrots
  • onions
  • potatoes

Drizzle bottom of roasting pan with olive oil and then place the chicken into the pan (I truss my chicken, but it’s not necessary.). Chop veggies into approximately 1-1/2-inch pieces and place around the chicken. Drizzle veggies and chicken with olive oil and generously salt and pepper. Place in preheated 380-degree oven for approximately 1-hour (depending on size of chicken–internal temperature should be 180F). About 15 minutes into baking time, I add 1 cup of water to the roasting pan which keeps everything moist.

Enjoy and be well!


Yesterday was my first day back to eating solid foods after three days of only vegetable broth. I am now into the third and final phase of CorePower Yoga‘s Seasonal Wellness Cleanse.

The first phase was eliminating all processed food, caffeine, sugar, alcohol, dairy, wheat, gluten, soy, corn, meat and dairy for 5 days.

The second phase–designed to continue cleansing your system, restore the ph balance in your gut, and provide rest to your digestive system–was making and eating several nutrient-dense vegetable broths for three days.

The broth phase went really well for me and I didn’t feel at all overwhelmed with hunger. Unfortunately, the skies dumped almost 20 inches of snow on the Twin Cities so I wasn’t able to get the rest that is recommended for the phase–someone had to shovel the driveway (four times, but who’s counting). Still, I felt good.

Yesterday, as I started Phase III, I was back to hyper-clean eating. In Phase III, we begin introducing the foods we’ve eliminated back in our diets one at a time to determine whether any of them cause discomfort or other issues. Incredibly, I ate very little yesterday despite having not eaten solid foods for more than 72 hours.

I just wasn’t hungry. And, I recognized that.

One of the things many of my wellness clients have shared when we begin working together is that they don’t really know when they are hungry. They either don’t feel it or can’t recognize it. I’ve done a fair amount of reading on the subject, and I believe the lack of hunger recognition has two main causes: 1) We, especially women, spend so much time thinking about how much and what we should be eating, we can no longer separate our brain’s messages from our body’s. Thus we don’t recognize our body’s hunger or cravings; 2) We consume so much stuff our bodies don’t recognize as food (food processed beyond recognition, preservatives, perticides, etc), that our bodies send mixed messages.

When I cut out most processed food several years ago and went back to eating organic whenever possible, I definitely noticed an improvement in my hunger and thirst recognition. It still wasn’t totally clear though. I have often recognized that I need water because of a headache or feeling tired rather than because I felt thirsty.

Since beginning the cleanse, I actually feel thirsty. And hungry. My body’s hunger and thirst signals are clearer than they have been in years. There is no questioning when I feel hungry or thirsty.

So last evening, even though I’d found what looked to be a fabulous recipe for slow cooker chicken chick pea stew that fit the parameters of the cleanse, I had some blackberries and a peach instead. I just wasn’t hungry enough to eat the stew. (Actually, I did take a bite just to taste and it was an amazing recipe–I’ve posted it below.)

The stew can wait. Be well!


Slow Cooker Chicken and Chick Pea Stew (from

Prep Time: 15 minutes   Cook Time: 6 hours


  • 1 tsp paprika
  • 1/2 tsp turmeric
  • 1/2 tsp ginger
  • 1/2 tsp cinnamon
  • 1 1/4 pounds boneless, skinless chicken thighs, trimmed of fat, and cut into pieces
  • 1 large onion, thinly sliced
  • 2 carrots, sliced on the diagonal
  • 4 cloves garlic, crushed
  • 1 15-ounce can reduced-sodium garbanzo beans/chickpeas, drained and rinsed
  • 1 15-ounce can crushed tomatoes


Coat a 3-4 quart crockpot with nonstick cooking spray. Combine spices and sprinkle over chicken thighs. Add onions, carrots, and crushed garlic to the crockpot. Lay chicken thighs on top, followed by chickpeas and canned tomatoes.Cook on low for 6-8 hours.

Serves 4-6