My Blog Valerie's Blog
Posted on June 14, 2013 by Valerie
It’s nearly summer here in Northern California, which means summer gardening season! This month I would like to share with you some of my tips for a summer plentiful with fresh fruits and vegetables.
1. Start with rich, organic soil. Providing your roots with good nutrition makes all the difference. Good soil will help you maintain a balance of water absorption and airflow.
2. Track the sun. Determine which areas of your garden get the most direct sun and which areas are more shaded. Plants like tomatoes and corn prefer direct sun and other plants like lettuce and other leafy vegetables prefer more shaded areas.
3. Use a seed chart to track your progress. This seed chart is a great way to remember when it’s time to start indoors, plant into the ground and when to expect mature plants. For short crops, have a plan for what to plant next. I have a section of my garden for quick vegetables like lettuce, spinach, cilantro and beets.
4. Grow plants that compliment each other. Plant marigolds near your tomatoes. Marigolds are a natural tomato worm repellent. They also protect your garden from white flies and squash bugs. Click on the image below for more garden ecosystem tips.
5. Stay eco-friendly by recycling and reusing your containers from year to year.
Posted on May 1, 2013 by Valerie
Back in April we asked our Facebook fans a question and got a flood of great responses:
Q: If you could ask our Chairman & Founder Mary Waldner for advice on one thing, what would it be?
Since we received so many great questions, I was asked to help us answer a few of the questions along with Mary! See my response to three of the questions below:
Hi Todd – I love your question! Having support is so helpful after diagnosis. I’m fortunate to have all the support I need working for an amazing gluten free company. I would strongly encourage you to not eat gluten ever again; the results are amazing! When I stopped eating gluten, my life completely changed. With Celiac Disease, if you continue to eat gluten, you are doing major damage to your body. Your health comes first! It is helpful to have the support of your family through your journey. Have you considered making family mealtime gluten free? Even though you are the only one with a Celiac Disease diagnosis, I’m sure others would benefit from a gluten free diet. With every meal, every bite, know that you are healing yourself. Hopefully your transformation will inspire others to join you on your journey to health.
– Valerie Douglass, DTR
Hi Patty – Bagels (gluten free and regular) are full of white starches, which can cause a spike in blood sugar. This spike in blood sugar can cause one to feel jittery after eating then fatigued then craving more starch/sugar as blood sugar decreases. This happens to me, which is why I try to avoid white starchy foods in my diet. To break this unhealthy cycle, choose foods high in fiber, protein and healthy fats. Opt for a whole grain cracker, like ours, instead! They pair great with organic cream cheese!
– Valerie Douglass, DTR
Hi Zack – Mary’s Gone Crackers are delicious with a wide variety of toppings. Some of my favorites are: goat cheese, hummus, guacamole, sardines, salsa, avocado, tuna and chicken salad. I eat a lot of our gluten free crackers! 
You can also click here to see what some of our other Facebook fans recommend pairing their crackers with on our Facebook Page! – Valerie Douglass, DTR
Thank you everyone for your great comments and questions! I really enjoy reading them. If you have nutrition, food or healthy eating questions for me, post your question on our Facebook Page or email me directly at: Valerie@marysgonecrackers.com
Valerie Douglass, DTR, Mary’s Gone Crackers
Posted on March 27, 2013 by Valerie
Does your diet sustain you or does it make you feel tired and weak?
“A sustainable diet protects, nourishes, and maintains the health of all people in our society so that we together can cooperate for a better world. There is a connection between a healthy society–one where all people are properly nourished—and planetary health.” (sustainablediets.com)
Below are four simple ways you can start to develop a more sustainable and nutritional way of eating and thinking about food.
Buy local. There’s no better way to get the freshest food possible than buying food that is grown in your area. By choosing foods that are in season, it’s much easier to have a more sustainable diet. Farmers markets are on the rise nationwide and are a great place to find local, sustainable food. Community Supported Agriculture (CSA) memberships are also a great way to enjoy local produce. This website helps you search for CSAs in your area by zip code: www.localharvest.org
Choose organic. Organic means free of pesticides, chemicals and GMOs. By choosing organic food, you can eliminate harmful environmental toxins out of your food and out of our soil. Going organic is also a great way to offset your carbon emissions. Click here to calculate your current carbon footprint.
Buy less-packaged foods. Californians alone generate 66 million tons of solid waste each year and approximately one third is from packaging. Buying less packaged foods is an excellent way to decrease your impact on the environment. Not to mention, a majority of packaged foods are generally less healthy than other fresh options.
Sustainable fish. If you’re unsure which seafood options are a good choice for your next meal, you can check the Monterey Bay Aquarium’s Seafood Watch for continuous updates on the most sustainable seafood choices.
Posted on March 6, 2013 by Valerie
…for a healthy, sustainable, dye-free St. Patrick’s Day!
When it comes to holidays, it can be difficult to develop a menu that not only pleases all of your guests, but that’s healthy for them too. This is especially true for holidays where artificial additives tend to be top of mind – take St. Patrick’s Day for example. Lately I’ve seen a bunch of dyed-green foods being shared across social media sites like Pinterest and Facebook, so it inspired me to share a list of 10 alternative greens you can serve at your St. Patrick’s Day party. Cheers!
10. Honeydew
Honeydew is a nutritious melon. It contains vitamin B6, vitamin C, folate and potassium. This melon also contains a high level of water so it also helps to hydrate your body.
9. Celery
Celery is a high-fiber vegetable that is easy to eat as a snack. Celery also contains calcium. It works to help your body prevent high blood pressure and cancer, and also helps the immune system function optimally.
8. Green Beans
Green beans contain vitamins A and C. They also have calcium and iron. They’ll help your bones stay strong and help prevent anemia.
7. Asparagus
Asparagus is a high-fiber vegetable. Fiber in the diet will help you feel full too which helps you know when you’ve eaten enough. (Secret: Fiber also helps your body avoid constipation.)
6. Green Peppers
Green peppers are a rich source of vitamin C, an antioxidant. This vitamin helps keep skin healthy and works to heal wounds. Eating this green vegetable is a way for you to help your body prevent cancer too.
5. Kiwi
The kiwi fruit contains a strong level of vitamins C and E. It also contains magnesium and potassium. You can use this healthy fruit in fruit salads, as a topping on yogurt or cereal and in chicken recipes.
4. Cabbage
Cabbage is a common staple for St. Patrick’s Day, but you don’t always have to cook it – consider mixing it in with your salads or even sauerkraut. Cabbage is a great source of cancer-fighting compounds and vitamin C.
3. Spinach
Spinach is known for its high concentrations of vitamins A, C and E along with beta carotene and selenium that fight inflammatory and cancerous agents in the body. Phytonutrients and chlorophyll, also in spinach, help protect the skin and brain. Its high levels of potassium and folate support the central nervous system and can help prevent Alzheimer’s disease. Try steaming spinach and adding it to a soup.
2. Kale
Kale is a unique green closely linked to the cabbage family. Just one serving of kale contains the Recommended Daily Allowances (RDA) of vitamins A, C and K along with 5 grams of fiber minerals like calcium, potassium, iron and magnesium. The vitamin K in kale promotes normal blood clotting, a strong immune system and bone health. Add kale to a salad, blend it into a smoothie or bake kale chips. (Hint: Stay tuned for a surprise at the end of this blog post…)
1. Broccoli
An antioxidant rich food, broccoli contains beta carotene, vitamins C & E, folate, iron and potassium. It’s a terrific low-calorie food (only 33 calories per 4 ounce serving) for anyone.
Need tips for preparing these delicious foods or a few recipe ideas? Please connect with us on Facebook or e-mail me directly at Valerie@marysgonecrackers.com.
In Good Health,
Valerie Douglass, DTR
Mary’s Gone Crackers
From My Kitchen to Yours… Kale Chips
What You’ll Need:
Bunch fresh, organic kale
Olive oil (I use extra virgin)
Balsamic vinegar
Himalayan pink salt
What To Do:
Thoroughly wash kale
Remove the stems
Chop kale into one inch sections
Lay it out on a paper towel to remove excess water
Slightly spray a baking sheet with olive oil
Place kale on the baking sheet, evenly distributed
Spray kale lightly with olive and oil balsamic vinegar
Sprinkle lightly with pink salt
Bake at 350 degrees for 15 minutes*, rotating kale half way through
Enjoy!
*Oven times may vary depending on your oven. Check often to prevent burning.
A Few of My Favorite Sources:
Posted on December 12, 2012 by Valerie
As 2012 comes to a close, I encourage you to take a proactive approach to the holiday season. What do I mean by this exactly? Well, the New Year reminds us every year to get healthier and abide by resolutions that many of us only seem to make once a year. Why wait for January 1? I’m challenging you to get a head start and make this your healthiest holiday season!
Relax. Create time for the things you love to do. The holiday season is often the most stressful time of year, so finding time to relax is essential. Relaxing also helps keep your immune system strong and your outlook positive.
Make time for healthy meals. Keep your healthy lifestyle on the right track by making time for full healthy meals, not snacking. This will make coming back to a healthy diet once the holiday parties have come and gone much easier. Are you in need of some healthy recipe ideas? Visit our recipes section on our website here.
Exercise. Staying active helps boost your metabolism while keeping your immune system strong. Ramping up your workout by burning extra calories will help balance out the extra calories we tend to consume this time of year. Exercise is also a great mood-booster!
Sleep. It’s essential to get enough sleep. Lack of sleep and stress make a bad combination at any time of year but especially during the holidays. The National Institute of Health tells us that sleeps helps us maintain a healthy balance of the hormones that make you feel hungry. Therefore, when we don’t get enough sleep, we feel hungrier!
Wishing you a very happy and healthy holiday season!
Valerie Douglass, DTR
Mary’s Gone Crackers
Posted on November 15, 2012 by Valerie
This month, I’m excited to share a few quick tips to help you stay healthy this Thanksgiving and the entire holiday season!
Eat breakfast. Eating in the morning will jump-start your metabolism and help your body efficiently process meals for the remainder of the day. Make sure to also keep your blood sugar stable throughout the day. This will prevent overeating at dinner time.
Use a realistic plate. Just because it’s a holiday does not justify eating off of a plate that is three times larger than what dinner plates normally look like. Keep your portion sizes similar to what they are on a day-to-day basis.
Stay present. Distractions can cause us to continue eating beyond our body’s cues. Take a second to check in with your body to see how you are feeling. One of my favorite practices is: “Eat when you are hungry and stop when you are full.” It’s a simple message but one that is very important. Make sure to listen to what your body is telling you!
Hydrate. Staying hydrated will help you moderate eating during mealtime. Dehydration can trigger your brain into thinking you are hungry instead of just being thirsty. Hydration also plays an important role in digestion.
Walk it out. Go on a long walk after any big meal. Exercise will help your stomach relax to process and digest food more efficiently. Fresh air always feels good anyway!
Do you have some great tips you would like to share? I’d love to hear from you and share your tips with our readers in next month’s blog! Wishing you a happy and healthy holiday season!
In Good Health,
Valerie Douglass, DTR
Mary’s Gone Crackers
Valerie@marysgonecrackers.com
Posted on October 19, 2012 by Valerie
I recently joined a community garden right behind the building where I live and am so thrilled to have the chance to grow delicious and organic vegetables this fall. After three weeks of growing in the community garden, I am convinced that anyone can garden, too! Even if you don’t have your own garden, remember that you can still find fantastic organic options during autumn. This month, I am highlighting what’s healthy and in-season during fall.
- Look for sweet potatoes this fall! They’re high in vitamin A and fiber, and are a much healthier substitute for regular, brown potatoes. Check out one of our newest recipes, Sweet Potato Pie, at the end of this post for some sweet potato inspiration!
- Winter squash is fantastic because it’s high in fiber and vitamin A. There are many different varieties of winter squash including acorn squash, butternut squash, spaghetti squash, and several varieties of the seasonal favorite: pumpkins. My favorite is baked acorn squash!
- Broccoli has been one of my favorite vegetables since I was a kid. This beautiful vegetable is high in folate (B9), vitamin C and vitamin K. Keep in mind, nutritionally it’s best to quickly steam your broccoli.
- I absolutely love kale! Kale is rich in vitamins A, C and K. My favorite ways to enjoy kale are making homemade kale chips and adding kale into delicious, healthy soups. If you have some room outside, growing your own kale is very easy.
Yours In Good Health,
Valerie Douglass, DTR
Mary’s Gone Crackers
Here’s one our newest recipes for fall:
Sweet Potato Pie
Filling
1 lb sweet potato
1/2 cup butter or coconut oil
1 cup coconut palm sugar or sugar of choice
1/2 cup coconut milk
2 eggs
1/2 tsp ground nutmeg
1/2 tsp ground cinnamon
1 tsp vanilla extract
Pie Crust
1 cup gluten free flour blend of choice
2 cups Mary’s Gone Crackers Original Crumbs
3/4 cup coconut oil or butter (chilled)
1/3 cup coconut palm sugar or sugar of choice
1 tsp. xanthan gum (optional, but helps pie crust bind together)
Preparation
1. Boil sweet potato whole or cut into large chunks, skin on, for 40 to 50 minutes, or until soft. Drain. Run cold water over the sweet potatoes and remove skins. Set aside.
2. Combine gluten free flour blend, Mary’s Gone Crackers Original Crumbs, sugar, and xanthan gum into a food processor and pulse 3-5 times to break down the crumbs. Add butter or coconut oil and pulse another 3-5 times to break up the fat.
3. Press the crumb dough into a pie pan. Bake in 350 degree oven for 10 minutes. Remove from oven and let it chill in the refrigerator for at least 30 minutes.
4. Combine skinned boiled sweet potato and the rest of the filling ingredients in a large bowl. Combine with mixer on medium speed until smooth. Pour filling into pie crust.
5. Bake at 350 degrees for 55 to 60 minutes, or until knife inserted in center comes out clean.
Posted on August 9, 2012 by Valerie
This school year, Mary’s Gone Crackers is challenging you to keep your kids (and your whole family!) healthy, and help fight America’s obesity and diabetes epidemics. Did you know that childhood obesity has more than tripled in the past 30 years? Providing your kids with a balanced daily diet at an early age teaches them healthy eating habits that can last a lifetime! Here are some tips to help keep your kids in optimal health this school year:
1. Weekly Shopping: Making one shopping trip for the entire week is a simple way to ensure your refrigerator and pantry are stocked with healthy foods, plus it saves you time and energy from making multiple trips to the store! Try to shop primarily the perimeter of the grocery store rather than the inner aisles, as this is where the healthiest foods, including fresh produce, meat and dairy, are generally located.
2. Kick Start the Day: It is essential to start the day off right with a balanced breakfast. An ideal “for kids” breakfast has an assortment of protein, carbs and fiber for sustained energy and focus in the classroom.
3. Hot & Cold Lunches: Always keep food safety in mind. Store hot foods hot and cold foods cold by packing the day’s meals in a suitable lunchbox.
4. Can the Soda: If your kids drink soda, find a tasty healthier alternative they will enjoy that isn’t packed with sugar. There are many other great-tasting beverages for kids besides soda! A reusable water bottle is a great way to keep them hydrated without loading them with sugar, and if water is too boring, you can try adding fresh mint or lemon. Remember, diet soda is NOT a suitable alternative to regular soda.
5. Fruits & Veggies: Opt for fresh fruits and crisp vegetables as delicious snacks. A small bag of carrots or an apple is an easy grab-and-go portable snack.
6. Sweet Tooth: Do your kids crave sugar? Provide them with the right sugar. Let them get their sweet tooth fix by packing delicious fresh fruit or a 100% fruit juice box.
Looking for more food tips to survive the school year? Please feel free to reach out with more questions toValerie@marysgonecrackers.com.
In Good Health,
Valerie Douglass, DTR
Mary’s Gone Crackers
Posted on July 13, 2012 by Valerie
Isn’t summer the most tempting season to indulge in barbecue fare?! Don’t worry, because we’ve got you covered. Here are some healthy BBQ tips for you and your family!
1. Bring your own healthy, delicious dish to a barbecue gathering. If you’re gluten intolerant, you’ll be guaranteed a safe gluten free dish to eat and will be saved from the calories of other unhealthy options.
2. Say “no thank you” to potato salad! Potato salad is the most common culprit for food borne illness at summer gatherings. The ingredients commonly used in potato salad are extremely susceptible to bacterial growth, especially when left out for countless hours. Saying no to potato salad is a win-win!
3. Skip the ribs and hamburgers! There are still plenty of healthy options to grill. Try turkey burgers, chicken breasts, fish and grilled vegetable kabobs (my favorite!) with zucchini, mushrooms, squash, bell pepper and onions.
4. Be conscious of the sauces you are adding. Sauces are generally laden with calories and sugar, not to mention unnecessary ingredients and preservatives! Instead, try olive oil and fresh herbs for marinades.
I wish you all a wonderful summer! Need recipe ideas or other nutrition advice? Please e-mail me at Valerie@marysgonecrackers.com.
Best,
Valerie Douglass, DTR
Mary’s Gone Crackers
Posted on June 18, 2012 by Valerie
Since it’s the beginning of summer, I wanted to highlight one of the best parts of summer — eating fresh fruits and vegetables! Fruits and vegetables are naturally low in calories and full of essential vitamins and minerals, which make them the perfect summer snack. It’s easy to substitute something on your plate for a green salad or a side of fruit. For example, a medium apple has about 4 grams of fiber and a diet that is high in fiber will help you stay satisfied longer.
ChooseMyPlate.gov, a great site for all things nutrition, recommends half of our plates should be full of delicious fruits and vegetables for each meal. Choosing a variety of colors of fruits and veggies is a great way to make sure you are eating a variety of vitamins and minerals. Here’s a guide to show you how to incorporate more fruits and vegetables on a small budget: Fruits and Veggies Matter.
Nutritional fruit power houses are coconut, berries and avocado. The best vegetables to consume are leafy greens (kale, broccoli and spinach), tomatoes, and sweet potatoes. Folic acid, vital for a healthy pregnancy, is abundant in leafy, green vegetables. Summer farmer’s markets in your area should be abundant with delicious berries, beans, squash, plums and plenty of leafy greens. I definitely splurged at Downtown Chico Farmer’s Market last week!
Since most fruits and vegetables don’t have a very long shelf life, be sure to frequently buy small amounts. And of course, remember to choose organic whenever possible!
Yours in Health,
Valerie Douglass, DTR
Mary’s Gone Crackers
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