5 reasons to include aromatherapy massage in your wellness routine

9 Sep

aromatherapy massage

By Charlynn Avery

I still remember my first massage. It was my 20th birthday, and I wanted to do something special to commemorate the beginning of my third decade of life. I decided to get a massage because I wanted to be pampered and to feel relaxed. At the time, the thought of massage as a regular practice was the furthest thing from my mind. It would be a once-a-year luxury experience; something I couldn’t budget on a regular basis as a struggling college student.

Once I got off the table, however, my perspective had changed completely. Of course I felt relaxed but it went so much further than that – on every level, I was improved. My skin glowed, my muscles felt loose, I stood up straighter, I slept better and I felt happy. I remember saying that it was the best $60 I had ever spent on myself. And a few years later, I found myself in massage school with the goal of helping others achieve that very same realization.

Benefits of massage

I hear a lot of folks say that massage is a luxury and is too expensive to do on a regular basis. However, with the many proven benefits of massage it should be part of a regular health care regimen for long-term physical, emotional and mental well-being.  One of my favorite clients from a few years ago shared the way she was able to budget massage into her life – she simply swapped a detrimental habit (smoking) for massage. She said, “I decided to reward myself for not smoking by getting a monthly massage. In addition to making my doctor happier, the expense of massage was much less than my pack-a-day smoking habit.” Continue reading

Summer’s bounty: Potatoes

3 Sep

In this installment of our summer series about enjoying in-season organic produce, learn simple tips for highlighting potatoes in fresh, well-spiced meals!

Summers-bounty-potatoes

By Tom Havran

Based on genetic testing of the potato, humans have spent as much as 10,000 years cultivating and perfecting this irreplaceable vegetable staple. Throughout this history, the starchy, waxy tubers have offered real stick-to-the-ribs nourishment and are the perfect compliment to virtually any meal, from entrée to sandwich to salad. Potatoes come in five basic varieties:

  1. Russets: Starchy, dry-fleshed, oval-shaped classic baking potatoes with russeted skin.
  2. Whites: Versatile potatoes which have crisp, snow white flesh and usually offer a balance of starchiness and waxiness.
  3. Reds: Red-skinned, often round potatoes with firm, waxy flesh that lends itself to boiled potatoes and potato salad.
  4. Yellows: Yellow-fleshed (due to the presence of betacarotene), creamy-textured, versatile potatoes with a balance of starch and wax.
  5. Purples/Blues: Crisp-fleshed potatoes that are usually starchy when cooked. The purple color (resulting from the antioxidant anthocyanin) holds better if these potatoes are boiled or baked with their skins left on.

How to prepare it: Choose starchy or versatile varieties for mashed and baked potatoes, chips and fries. Choose waxy or versatile potatoes for boiled potatoes and cold potato salad. The skins add texture, flavor, fiber and nutrients but whether you peel them or not depends on the dish and your personal preference. You should definitely leave the delicate skin on new potatoes. It may be wise to peel non-organic potatoes which are heavily sprayed and treated with an anti-sprouting chemical. Generally, simply washing and scrubbing organic potatoes should be sufficient, but consider peeling green, sprouted and blemished potatoes which can have elevated levels of the potentially toxic solanin alkaloid.

Spices and herbs to complement: The neutral flavor of potatoes will accept virtually any savory herb and spice seasoning from plain old sea salt and pepper to parsley, dill, garlic and more. Try adorning your mashed or boiled potatoes with a vibrantly green “gravy” made from fresh parsley or basil pesto to which you can add herbs like chives or rosemary.

Pairs well with: Almost every kind of meat, vegetable and cheese you can imagine. Dress with gravies, sauces, sour cream, yogurt, butter or a drizzle of extra virgin olive oil.

5 Tips for enjoying potatoes:

  • Try boiling potatoes in their skins and peeling them afterwards. Doing so will preserve more flavor and nutrients while producing a creamier, less watered-down texture.
  • Don’t miss the brief, summertime new potato season! Fresh, newly dug potatoes are sweeter, more delicate and creamier than winter potatoes which have been cold-conditioned for storage.
  • Leftover potatoes don’t reheat well as they become rubbery and grainy. Try them in a new cooking application such as fried potatoes or potato pancakes.
  • Save the cooking water from peeled, boiled potatoes to bake richer-flavored bread and smoother handmade pasta.
  • Add potatoes to cold, salted water for more even cooking.

Recipes to try:

Simply Organic potato salad

Purple Potato Salad with Dijon Dill Dressing

Potato Stew-3 (1)

Irish Potato Stew

 

Tom-HavranAbout the author: Tom is communicator of natural living for Frontier, Simply Organic and Aura Cacia brands. In other words, he’s a very imaginative copywriter. A local boy, raised on a farm just down the road from the company’s headquarters in Norway, Tom enjoys drawing, plant hoarding, cooking and living the simple life in the beautiful state of Iowa.

 

This mother’s little helper: One pot meals

26 Aug

By Sara Mallicoat

You worked late or spent a long day running errands, and the second you walk in the door you hear the dreaded words, “What’s for dinner?” If you’re like me, with a husband and two young boys, you know how this moment feels!

Processed “convenience” foods or a takeout order are things that I dread even more, but the last thing I want to do on an already busy evening is to spend it in my kitchen preparing a multi-dish balanced meal. I would rather serve toast for dinner (sometimes we do just eat peanut butter toast with apples!), but my heart screams, “Get in that kitchen and make your boys something tasty that includes vegetables!”

one pot meals

So, I started experimenting with what I like to call One Pot Wonders for nights like these. Continue reading

Summer’s bounty: Tomatoes

20 Aug

In this installment of our summer series about enjoying in-season organic produce, learn simple tips for highlighting tomatoes in fresh, well-spiced meals.

tomatoes

By Tom Havran

Fresh, local, vine-ripened heirloom tomatoes may be the highest incarnation of summer produce bliss. Nothing matches the juicy texture and flavor of a fresh tomato with it’s balance of acidic tang and musky, fruity sweetness — unless it’s the concentrated and mellowed flavor of a perfectly home-canned tomato, or the sticky, fig-like, chewy-sweet density of a lovely sun-dried tomato.

Tomatoes come in three main varieties:

  1. Slicers/beefsteak: Great for fresh use on sandwiches and in salsas.
  2. Paste/plum: Fleshy with few seeds — great for canning, drying and sauce-making.
  3. Salad/cherry: Great to snack on and for adorning salads.

Tomatoes also come in a rainbow of colors from red to orange, yellow, green, purple, pink and white. In general, lighter-colored and green tomatoes can be dramatically less acidic and fruity (or dramatically tart and fruity). As the tomato’s color darkens, the richer and more complex the flavor becomes.

How to prepare it: How NOT to prepare tomatoes is the question. Slice and serve them with fresh mozzarella, sweet basil, olive oil, salt and pepper. Grill them whole with onions, jalapenos and garlic, and coarsely puree the mix for an unforgettable fire-roasted salsa. Puree and strain a selection of dense, meaty tomatoes to use fresh as tomato juice.

Spices and herbs to complement: Oregano and sweet basil are both referred to as the “tomato herb,” as they both complement the sweet, tart, vegetal properties of tomatoes. Garlic, likewise, adds a much-needed aromatic, sulfurous depth to the bright zing of tomatoes. Continue reading

Sleeper Spices: Coriander

15 Aug

organic coriander seed

By Tom Havran

Wake up your palate and expand your cooking repertoire with spices you may not have experienced before. In this first installment of our series highlighting “sleeper” spices, learn about the unique seasoning capabilities of coriander and get tips for awakening it in your next cooking endeavor.

What it tastes like: Coriander seeds are the fruit of the same plant that gives us cilantro leaves. If you are one of the rare individuals who has a natural aversion to the flavor of cilantro, you may want to try coriander in its place because it lacks the soapy aldehyde flavor of the cilantro herb. Instead, it contains the flavor constituents of limonene and linalool — which also happen to be the primary constituents in the spicy rind of the bergamot orange. Coriander adds an aromatic, fruit-like and mildly spicy lift to foods. Continue reading

From cooking for one to cooking for a crowd

12 Aug

By Kailee Meskimen

It took me until I was 23 to start cooking dinner. Not that I couldn’t pick up a whisk, spatula or ladle if needed, I just didn’t have the experience or know-how to regularly cook wholesome meals that also tasted good. A few years (and a few burnt pans) later, I’ve finally converted cooking from burden to pleasure. Whether you’re cooking for one or cooking for a crowd, it doesn’t have to be a chore. By stocking up on wholesome, organic foods and pantry staples, you can make homemade meals a part of your routine.

Simply Organic spices

Every pantry needs at least a few basic spices.

Cooking for one: Stock your pantry

Building your pantry with quality, organic ingredients can be expensive and time-consuming, but this is the foundation of cooking well. As a newly-wed and recent college graduate, I certainly empathize with those just starting out. A well-stocked pantry doesn’t need to be filled with fancy ingredients — or even a lot of ingredients, especially if you’re cooking for one or two people most of the time. You simply need the staples that will form the basis of a variety of meals.

Although staple foods differ among households due to preferences, ethnic backgrounds and dietary restrictions, nearly every pantry starts with flour, sugar, olive oil and a cooking oil with a high smoke point, such as cold-pressed grapeseed oil. Next, stock up on basic seasonings like garlic powder, onion powder, cinnamon, basilcrushed red pepper flakes, cayenne, cumin, coriandersea salt and black peppercorns. Nuts, beans, whole grains, fruits and vegetables, as well as locally-farmed eggs, meat, milk, butter and cheese are also great to have on hand.

Once your pantry is fully loaded, your culinary creations can commence. Turn mediocre meals into memorable ones with these helpful tips: Continue reading

Summer’s bounty: Melons

6 Aug

In this installment of our summer series about enjoying in-season organic produce, learn simple tips for highlighting melons in fresh, well-spiced meals!

melons

By Tom Havran

Juicy, fragrant and fleeting, melons come in a variety of glorious flavors and forms when they appear at your summer market. The popularity of the big four — watermelons, muskmelons/cantaloupes, honeydews and casaba/crenshaws — have never waned (for good reasons), but there are also a host of heirloom and specialty melons that you should grab up as well, including galias, charantais and canaries.

How to prepare it: Clean the surface of the melon with a veggie wash and plenty of cool water, and pat dry. Using a heavy chef’s knife, remove a small oval of rind to create a flat spot to stabilize the melon for slicing in two equal halves. The sweetest flesh surrounds the seeds, so very carefully remove them without damaging too much flesh. Melon should be served cool but not overly chilled so that the flavor and aroma nuances are fully available to the senses. Continue reading

My organic living “Aha!” moment: Connecting micronutrients to organic food

31 Jul

By Charlynn Avery

My organic living “Aha!” moment was during my study of micronutrients for a holistic nutrition diploma.

The word “organic” has always been important to me. What is derived from living matter is organic – not only in the context of plants, but all life. Organic means authentic, real and alive.

Charlynn (1)

My conscious choice to live organically was an early moment in adulthood when I realized that I wanted to live a life that was authentic and real. I had already began surrounding myself with organic products and making choices that reflected that ideal. However, it wasn’t until I educated myself about the impact of organic living on my health and wellbeing that I made the shift to where I am today. Organic ceased being an idyllic word and became a life priority. Continue reading

Summer’s bounty: Kohlrabi

23 Jul

In this installment of our summer series about enjoying in-season organic produce, learn simple tips for highlighting kohlrabi in fresh, well-spiced meals.

FR WEB Cayenne Room - Kohlrabi

By Tom Havran

What if you took the flavor of the sweetest cabbage and put it in a crisp, juicy, round shape? That’s what kohlrabi is. Kohl-rabi, German for cabbage-turnip, is like kale and Brussel’s sprouts in that it is a specially selected variety of the common cabbage, bred for its succulent, tender stem, which can be eaten raw or cooked. The dark green leaves of kohlrabi also are edible with a taste similar to mild, sweet kale.

How to prepare it: Select firm, freshly harvested stems, preferably with leaves still attached. Slice away the base (root) and top (leaf) ends. Wash the stem and leaves in cold water. Peel the green (sometimes purple) stem to expose the cream-colored inner flesh. Slice it into rounds, sticks or cubes to eat raw with salt and pepper or add it to salads and slaw for sweetness and crunch. Alternatively, the stem can be quartered and boiled until fork-tender and use like potatoes. Use the leaves as you would kale. Continue reading

Community giving: Doing a world of good

15 Jul

By Alan Miles

Dennis Knock knows how to lend a hand to communities — whether it’s providing much-needed processing equipment for a farmer co-op in South Africa or rescue equipment for a volunteer fire department in a town just down the road from Frontier Co-op’s headquarters in rural Iowa.

Frontier Co-op in Bulgaria

Dennis (left) visiting our lavender supplier in Bulgaria. This field is located near the villages where Frontier Co-op is building soccer fields and establishing other outreach programs for underprivileged youth.

As a commodity manager for Frontier Co-op’s Global Sourcing team, Dennis travels the world to meet with the growers who supply Frontier’s high quality herbs and spices — often poor farmers with very small individual plots of land who form co-ops to work together. The growers’ communities (commonly small villages) often lack some of the basics we take for granted, like medical care, education, water and electricity. Through our Well Earth® Sustainable Sourcing Program, Frontier Co-op helps these communities with projects like digging wells in Madagascar. One project Dennis has been instrumental in coordinating this year involves building soccer fields and establishing other youth outreach programs in underprivileged villages in Bulgaria.

When he’s home, Dennis travels to nearby towns in Iowa to lend a similar helping hand. As head of Frontier Co-op’s Community Giving Program, Dennis gives $10,000 to our employees’ communities each year. The funds are allocated by an employee committee, going to organizations, charities, events and causes in local communities.

I asked Dennis what it’s like being on the front line of our company’s community donations both at home and around the world.

“I love being able to see the expressions of gratitude for the people, communities and events we help support,” he said. “It’s an honor to work for a company that recognizes the needs that exist both locally and globally — and then walks the walk when it comes to taking an active role in meeting those needs.” Continue reading

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