back to school and some puppets

For family home evening tonight we had Sister Rowles and her mother over.
She said she would bring dinner and she did.
She has a sweet collection of puppets and brought them for the boys to play with.
Sister Rowles is a great puppeteer.
She even cut my hair for free this evening.

I didn't have to make dinner and I got a free haircut. score!


It was Heath's first day of school.
I didn't think about it until after he left but I should have taken a picture of him. :)
Let the craziness begin :)
Summer was good. Now it's over.
2 more day until Asher gets the cast off.

Sister Rowles

Asher giving hugs. He even shared his mimi with the duck.

Noah's panda bear talking to the ducks. He told them that he (the panda) had boogers in his nose. Seriously funny. She played along and had the duck look right up his nose.

It's true that at 19 months Asher knows exactly what buttons to push to upset Noah. It's also true that Asher is a determined (and stubborn at times) little boy. He doesn't give in easy. Has a stern "NO!" and a loud yell. You wouldn't think all that could come out of something so small. My kids are hardly a like. 

It's in the sauce.

I made tomato sauce yesterday.

Half the tomatoes were from my garden, some from Heidi's garden and some from the local farmers market.

Some things I learned.

It's more fun to can things if you do it with a friend. 

Never (well, if you're by yourself with two kids) try to do more than a bushel in one day. 

You need a lot of tomatoes to make sauce.

Roma tomatoes make for the best sauce - less seeds more meat -but really you can use any kind.

I chose these for next year. 

(I like mine to be organic)

This site has good instructions.

Here is a good place to get seeds.

Heirloom seeds are good. 

Also, after I cooked the tomatoes down, I used a vitamix. I don't like my sauce chunky. 

It's true that I don't like tomatoes but I like tomato sauce.

Also true that we went to the fair Friday. We ate taffy and some gross fair food. 

Noah rode 4 rides. He was tall enough this year. Asher was content watching. 

We saw lot of animals and Heath even agreed to let us get 2 chickens.

We met a lady there in the fowl barn that said she had a ton of chickens and we could have 2.

Only 3 days left in the cast.

Maybe Someday...

One of these

and the kids to fill it. 

I do love the swagger wagon for the advertisements.

It's been 4 weeks since our last appointment.
No occupational therapy, no family doctor, no neurosurgeon, no orthopedic surgeon, and no gastroenterologist.
Next Wednesday it all starts up again.
He gets the cast off on Wednesday and he already has an occupational therapy appointment for Thursday.
I must admit the break has been nice.
I'm a little nervous about him getting his cast off.
I know his arm won't be as strong as it was before the surgery but I know it will get stronger.
I think he'll have to maybe learn how to walk again (without the cast)
I can remember when I first noticed his arm.
I was bathing him at 3 weeks old.
His right arm didn't look the same as his left and his left shoulder looked smaller.
I kept watching it and noticed he didn't move it as much as the left.
I called Heath crying
You always think that your baby will be perfect.
I didn't even want to look at it at first.
I was anxious about it. mostly the unknown.
But for the record, that kid is like Mary Poppins. Practically perfect in every way.

Anyway, Donna and Gary live across the street and they have a little granddaughter named Claira.
We watch her on occasion and Noah just loves her.
We had her and her sister over this morning to eat breakfast with us.
She let us know that she was going to marry Noah.
I'm pretty sure that was ok with him.
Last night we went across the street to roast hot dogs and smore's.
Claira was there and she has long, blond hair with little ringlets on the bottom.
She was trying to eat her hot dog and her hair was in her way.
Heath pulled it back for her and asked for a hair tie.
This morning he did the same while she was eating her breakfast.
It was so cute. He asked me for a "hair thing", put her hair back in a low ponytail and even put her little wispies behind her ears. so cute.
Heath keeps saying all he wants is boys. While I wouldn't mind that, it appears that he'll need at least one little princess.

Noah starts school in a few weeks.
He'll be riding the bus.
I'm a little nervous but after visiting the school on Tuesday and finding out how everything works, I feel more at ease. 
We bought him a big boy backpack.
My baby is growing up.

This is Noah the other day when we went on the boat.

The other day it was a loud ride in the car. There was whining, screaming, and boo hooing. Heath says in a somewhat frustrated voice,"Everybody take a deep breath and hold it!" Kind of glad the kids didn't get it. And that concludes this posts portion of "Heath Says".

It's true that Asher got me good with his cast. Not the first time but the first time he left a bump and a bruise. It was right on the bridge of my nose. ouch!

Things I've learned in my thirty1 years.

Yesterday at 7:12 am I turned 31.
Yes, thirty one. I know, I don't know how I got this old either.
To be honest 31 feels like 30.
I was looking back on my life and thinking about the things that I have learned.

I recently came to the realization that the only person I'm in a race against is me 
and that If I'm going to compare myself to anyone I should look upward.


I realized that Heavenly Father really answers prayers. Not just sometimes but all the time.
We are made in His image. He has ears to hear and lips to speak.

It is possible to become perfect in this life.
It happens one step at a time.
You can be perfect in saying your prayers, in reading your scriptures daily, or in having clean thoughts and language.
You learn a principle, apply it, and continue down the road to perfection.

We are not here on earth to be endlessly entertained. We are here to grow and to learn.


Sometimes the easy path is the wrong path. Maybe a lot of the time.

That thing about the apples...not true.

Well, I'm sure there are lots of other good things I have learned but I have a 3 (almost 4) year old that is asking if I will take him to bed.

It's true that Asher only has a week and a half left in his cast and true that Noah likes his hair fixed like his daddy's. Also, maybe I should add a "Heath says" section on my blog. I didn't feel good the other day and he said, "maybe you have the flu. I hear it's going around...our back yard." um...he's a little bit crazy.

pictures by Noah.

My name is Erin, I am 31, and my husband's a little bit crazy.

Lessons from a three year old.

Noah went fishing with Heath and the young men in our ward.
He got a hook stuck in his cheek.
(not very deep)
and he got his first ever sting from a wasp.
Heath said it was a blood curdling scream.
His ankle swelled up but looks pretty good now.
Oh, but Noah did catch ALL the fish.
7 to be exact.
I asked Heath if he was watching Noah to see what he was doing to get all the fish. 
Take a lesson from a 3 year old.

Went grocery shopping last night. Saved $107.99 with weekly specials, coupons, and foodperks.
I also have $6 to spend on my next shopping trip, 2 coupons for a free gallon of milk (which I won't use because I get raw milk from a near by farm if anyone wants them - for Giant Eagle) and $.30 in fuelperks.
Last night on the way home a good song came on.
I looked around the car and everyone was bobbing their head.
It was a kind of funny family bonding moment.

I have one pumpkin in my garden. just one.
It will not be carved. It's a sugar pumpkin so I hope to make a pie. A thanksgiving pie maybe.
We went to Wegmans this morning. My favorite grocery store.
They have yummy french vanilla muffins topped with powdered sugar in the bakery.
I get one pretty much every time.
I wish is was closer.

It's true that the cereal on top of the Dunder Mifflin break room refrigerator is Wegman's brand. Also true that we went to yard sales on Saturday (found some sweet treasures).

 

Asher's 1st Halloween

Noah's 1st Halloween.

It's that time of year again. Any good costume ideas? I think Noah wants to be Darth Vader.

Introducing...

The super smash

No cast is complete without the mom tattoo.

no words.

feeding fish, garden harvest. and determinate or indeterminate?

Went to feed bread to the fish. There were a bzillion of 'em. 

Harvest

from the garden.

Do you know what the difference between a tomato that is determinate and indeterminate? Well, determinate tomatoes come in all at the same time so they are good for canning. Indeterminate come in staggered so you can use them for everyday things. Just found that out. Better luck next year with the canning of the tomatoes.    One day I will be a master gardener, one day. :)

Forgiveness: My Burden Was Made Light

Asher loves hats.

Asher slept through the night two nights in a row. AAAAAAaaaHhhhhhhhhh!
No waking up crying for milk, no walking up and down and up and down the stairs and no asking for da da but when we get to da da he most certainly doesn't want him. and no more middle of the night rocking. Whew and knock on wood.
This week at church Noah seemed to think that the princess was in trouble and that we needed to save her.
I assured him that we would save her after sacrament meeting.
We went for a ride on a boat yesterday evening. Some friends invited us and it was really relaxing.
Noah loves to swim so he stripped down to his undies and jumped in the lake with Chase.
Asher was content with Heath sitting on the edge and holding him so he could kick his legs in the water. 
Sister Rowles took pictures I hope she emails 'em.

I'm going to a soap making class Saturday.
I'm pretty excited.
I've been talking to the teacher lady some of the phone.
We have a lot of the same interests.

I have another new friend.
Her name is Krista.
I watched her kids yesterday and they were so well behaved.
I asked her what the secret is.
She said it's called Love and Logic.
She said she had a book I could have.
I've very interested in reading it.
I'll let you know how it goes.
If there is one thing that Heath and I disagree about it's how to discipline the kids.

Asher loves hats. 

Well, it's true that they say that practice makes perfect. I guess eventually it does but for me, so far, practice has made pretty good and sometimes just good enough. I'm not a perfectionist. It's also true that Dorothy had it right when she said there's no place like home.

Also 2 Nephi chapter 28
20: For behold, at that day shall he rage in the hearts of the children of men, and stir them up to anger against that which is good.
21: And others will he pacify, and lull them away into carnal security, that they will say: All is well in Zion; yea, Zion prospereth, all is well - and thus the devil cheateth their souls, and leadeth them away CAREFULLY down to hell.
24. Therefore, wo be unto him that is at ease in Zion!

Can I get a substitution?

OK, I really am the queen of substituting ingredients if I don't have something on hand or just plain leaving something out.
So, for your convenience I thought I would share some of the magic that happens in my kitchen.


Fat Substitutions

Instead Of	Use
1 cup of butter in baking	1 cup applesauce
8 ounces of cream cheese	8 ounces of yogurt cheese
1 cup crème fraiche	1 cup yogurt cheese made from lowfat or nonfat yogurt
1 cup heavy cream (in recipes, not for whipping)	2 teaspoons cornstarch or 1 tablespoon flour whisked into 1 cup nonfat milk
1 cup sour cream	1 cup lowfat cottage cheese + 2 tablespoons skim milk + 1 tablespoon lemon juice
1 cup fat for sautéeing	4 cups low fat stock, fruit juice or wine and sauté until liquid evaporates
1 egg	2 egg whites
1 cup oil or fat for basting	1 cup fruit juice or low fat stock

Herb Substitutions
Basil	Oregano or thyme
Chervil	Tarragon or parsley
Chive	Green onion; onion; or leek
Cilantro	Parsley
Italian Seasoning	Blend of any of these: basil, oregano, rosemary, and ground red pepper
Marjoram	Basil; thyme; or savory
Mint	Basil; marjoram; or rosemary
Oregano	Thyme or basil
Parsley	Chervil or cilantro
Poultry Seasoning	Sage plus a blend of any of these: thyme, marjoram, savory, black pepper, and rosemary
Red Pepper	Dash bottled hot pepper sauce or black pepper
Rosemary	Thyme; tarragon; or savory
Sage	Poultry seasoning; savory; marjoram; or rosemary
Savory	Thyme; marjoram; or sage
Tarragon	Chervil; dash fennel seed; or dash aniseed
Thyme	Basil; marjoram; oregano; or savory

And this is the ultimate list. It's long but I'm going to put it on here anyway. I'll always know where to find it.

Common Ingredient Substitutions

Out of baking powder? Make your own with our substitutions guide.

Ingredient	Amount	Substitution
Allspice	1 teaspoon	1/2 teaspoon cinnamon, 1/4 teaspoon ginger, and 1/4 teaspoon cloves
Arrowroot starch	1 teaspoon	1 tablespoon flour, OR 1 teaspoon cornstarch
Baking mix	1 cup	1 cup pancake mix OR 1 cup Easy Biscuit Mixture
Baking powder	1 teaspoon	1/4 teaspoon baking soda plus 1/2 teaspoon cream of tartar OR 1/4 teaspoon baking soda plus 1/2 cup buttermilk (decrease liquid in recipe by 1/2 cup)
Beer	1 cup	1 cup nonalcoholic beer OR 1 cup chicken broth
Brandy	1/4 cup	1 teaspoon imitation brandy extract plus enough water to make 1/4 cup
Bread crumbs	1 cup	1 cup cracker crumbs OR 1 cup matzo meal OR 1 cup ground oats
Broth: beef or chicken	1 cup	1 bouillon cube plus 1 cup boiling water OR 1 tablespoon soy sauce plus enough water to make 1 cup OR 1 cup vegetable broth
Brown sugar	1 cup, packed	1 cup white sugar plus 1/4 cup molasses and decrease the liquid in recipe by 1/4 cup OR 1 cup white sugar OR 1 1/4 cups confectioners' sugar
Butter (salted)	1 cup	1 cup margarine OR 1 cup shortening plus 1/2 teaspoon salt OR 7/8 cup vegetable oil plus 1/2 teaspoon salt OR 7/8 cup lard plus 1/2 teaspoon salt
Butter (unsalted)	1 cup	1 cup shortening OR 7/8 cup vegetable oil OR 7/8 cup lard
Buttermilk	1 cup	1 cup yogurt OR 1 tablespoon lemon juice or vinegar plus enough milk to make 1 cup
Cheddar cheese	1 cup shredded	1 cup shredded Colby cheddar OR 1 cup shredded Monterey Jack cheese
Chervil	1 tablespoon chopped fresh	1 tablespoon chopped fresh parsley
Chicken base	1 tablespoon	1 cup canned or homemade chicken broth or stock. Reduce liquid in recipe by 1 cup
Chocolate(semisweet)	1 ounce	1 (1-ounce) square of unsweetened chocolate plus 4 teaspoons sugar OR 1 ounce semisweet chocolate chips plus 1 teaspoon shortening
Chocolate (unsweetened)	1 ounce	3 tablespoons unsweetened cocoa plus 1 tablespoon shortening or vegetable oil
Cocoa	1/4 cup	1 (1-ounce) square unsweetened chocolate
Condensed cream of mushroom soup	1 (10.75-ounce) can	1 (10.75-ounce) can condensed cream of celery, cream of chicken, OR golden mushroom soup
Corn syrup	1 cup	1 1/4 cup white sugar plus 1/3 cup water OR 1 cup honey OR 1 cup light treacle syrup
Cottage cheese	1 cup	1 cup farmer's cheese OR 1 cup ricotta cheese
Cracker crumbs	1 cup	1 cup bread crumbs OR 1 cup matzo meal OR 1 cup ground oats
Cream (half and half)	1 cup	7/8 cup milk plus 1 tablespoon butter
Cream (heavy)	1 cup	1 cup evaporated milk OR 3/4 cup milk plus 1/3 cup butter
Cream (light)	1 cup	1 cup evaporated milk OR 3/4 cup milk plus 3 tablespoons butter
Cream (whipped)	1 cup	1 cup frozen whipped topping, thawed
Cream cheese	1 cup	1 cup pureed cottage cheese OR 1 cup plain yogurt, strained overnight in a cheesecloth
Cream of tartar	1 teaspoon	2 teaspoons lemon juice or vinegar
Crème fraiche	1 cup	Combine 1 cup of heavy cream and 1 tablespoon of plain yogurt. Let stand for 6 hours at room temperature
Egg	1 whole (3 tablespoons or 1.7 oz)	2 1/2 tablespoons of powdered egg substitute plus 2 1/2 tablespoons water OR 1/4 cup liquid egg substitute OR 1/4 cup silken tofu pureed OR 3 tablespoons mayonnaise OR half a banana mashed with 1/2 teaspoon baking powder OR 1 tablespoon powdered flax seed soaked in 3 tablespoons water
Evaporated milk	1 cup	1 cup light cream
Farmer's cheese	8 ounces	8 ounces dry cottage cheese OR 8 ounces creamed cottage cheese, drained
Fats for baking	1 cup	1 cup applesauce OR 1 cup fruit puree
Flour--Bread	1 cup	1 cup all-purpose flour plus 1 teaspoon wheat gluten (available at health food stores & some supermarkets)
Flour--Cake	1 cup	1 cup all-purpose flour minus 2 tablespoons
Flour--Self-Rising	1 cup	7/8 cup all-purpose flour plus 1 1/2 teaspoons baking powder and 1/2 teaspoon of salt
Garlic	1 clove	1/8 teaspoon garlic powder OR 1/2 teaspoon granulated garlic OR 1/2 teaspoon garlic salt--reduce salt in recipe
Gelatin	1 tablespoon, granulated	2 teaspoons agar agar
Ginger--dry	1 teaspoon	2 teaspoons chopped fresh ginger
Ginger--fresh	1 teaspoon, minced	1/2 teaspoon ground dried ginger
Green onion	1/2 cup , chopped	1/2 cup chopped onion, OR 1/2 cup chopped leek OR 1/2 cup chopped shallots
Hazelnuts	1 cup whole	1 cup macadamia nuts OR 1 cup almonds
Herbs--fresh	1 tablespoon chopped fresh	1 teaspoon (chopped or whole leaf) dried herbs
Herring	8 ounces	8 ounces of sardines
Honey	1 cup	1 1/4 cup white sugar plus 1/3 cup water OR 1 cup corn syrup OR 1 cup light treacle syrup
Hot pepper sauce	1 teaspoon	3/4 teaspoon cayenne pepper plus 1 teaspoon vinegar
Ketchup	1 cup	1 cup tomato sauce plus 1 teaspoon vinegar plus 1 tablespoon sugar
Lard	1 cup	1 cup shortening OR 7/8 cup vegetable oil OR 1 cup butter
Lemon grass	2 fresh stalks	1 tablespoon lemon zest
Lemon juice	1 teaspoon	1/2 teaspoon vinegar OR 1 teaspoon white wine OR 1 teaspoon lime juice
Lemon zest	1 teaspoon	1/2 teaspoon lemon extract OR 2 tablespoons lemon juice
Lime juice	1 teaspoon	1 teaspoon vinegar OR 1 teaspoon white wine OR 1 teaspoon lemon juice
Lime zest	1 teaspoon	1 teaspoon lemon zest
Macadamia nuts	1 cup	1 cup almonds OR 1 cup hazelnuts
Mace	1 teaspoon	1 teaspoon nutmeg
Margarine	1 cup	1 cup shortening plus 1/2 teaspoon salt OR 1 cup butter OR 7/8 cup vegetable oil plus 1/2 teaspoon salt OR 7/8 cup lard plus 1/2 teaspoon salt
Mayonnaise	1 cup	1 cup sour cream OR 1 cup plain yogurt
Milk--whole	1 cup	1 cup soy milk OR 1 cup rice milk OR 1 cup water or juice OR 1/4 cup dry milk powder plus 1 cup water OR 2/3 cup evaporated milk plus 1/3 cup water
Mint--fresh	1/4 cup chopped	1 tablespoon dried mint leaves
Molasses	1 cup	Mix 3/4 cup brown sugar and 1 teaspoon cream of tartar
Mustard--prepared	1 tablespoon	Mix together 1 tablespoon dried mustard, 1 teaspoon water, 1 teaspoon vinegar and 1 teaspoon sugar
Onion	1 cup, chopped	1 cup chopped green onions OR 1 cup chopped shallots OR 1 cup chopped leeks OR 1/4 cup dried minced onion OR 1/4 cup onion powder
Orange juice	1 tablespoon	1 tablespoon other citrus juice
Orange zest	1 tablespoon	1/2 teaspoon orange extract OR 1 teaspoon lemon juice
Parmesan cheese	1/2 cup, grated	1/2 cup grated Asiago cheese OR 1/2 cup grated Romano cheese
Parsley	1 tablespoon chopped fresh	1 tablespoon chopped fresh chervil OR 1 teaspoon dried parsley
Pepperoni	1 ounce	1 ounce salami
Raisin	1 cup	1 cup dried currants OR 1 cup dried cranberries OR 1 cup chopped pitted prunes
Rice--white	1 cup, cooked	1 cup cooked barley OR 1 cup cooked bulgur OR 1 cup cooked brown or wild rice
Ricotta	1 cup	1 cup dry cottage cheese OR 1 cup silken tofu
Rum	1 tablespoon	1/2 teaspoon rum extract, plus enough water to make 1 tablespoon
Saffron	1/4 teaspoon	1/4 teaspoon turmeric
Salami	1 ounce	1 ounce pepperoni
Semisweet chocolate chips	1 cup	1 cup chocolate candies OR 1 cup peanut butter or other flavored chips OR 1 cup chopped nuts OR 1 cup chopped dried fruit
Shallots, chopped	1/2 cup	1/2 cup chopped onion, OR 1/2 cup chopped leek OR 1/2 cup chopped green onion
Shortening	1 cup	1 cup butter OR 1 cup margarine minus 1/2 teaspoon salt from recipe
Sour cream	1 cup	1 cup plain yogurt OR 1 tablespoon lemon juice or vinegar plus enough cream to make 1 cup OR 3/4 cup buttermilk mixed with 1/3 cup butter
Sour milk	1 cup	1 tablespoon vinegar or lemon juice mixed with enough milk to make 1 cup: Let stand 5 minutes to thicken
Soy sauce	1/2 cup	4 tablespoons Worcestershire sauce mixed with 1 tablespoon water
Stock--beef or chicken	1 cup	1 cube beef or chicken bouillon dissolved in 1 cup water
Sweetened condensed milk	1 (14-ounce) can	3/4 cup white sugar mixed with 1/2 cup water and 1 1/8 cups dry powdered milk: Bring to a boil and cook, stirring frequently, until thickened, about 20 minutes
Vegetable oil--for baking	1 cup	1 cup applesauce OR 1 cup fruit puree
Vegetable oil--for frying	1 cup	1 cup lard OR 1 cup vegetable shortening
Vinegar	1 teaspoon	1 teaspoon lemon or lime juice OR 2 teaspoons white wine
White sugar	1 cup	1 cup brown sugar OR 1 1/4 cups confectioners' sugar OR 3/4 cup honey OR 3/4 cup corn syrup
Wine	1 cup	1 cup chicken or beef broth OR 1 cup fruit juice mixed with 2 teaspoons vinegar OR 1 cup water
Yeast-active dry	1 (.25-ounce) package	1 cake compressed yeast OR 2 1/2 teaspoons active dry yeast OR 2 1/2 teaspoons rapid rise yeast
Yogurt	1 cup	1 cup sour cream OR 1 cup buttermilk OR 1 cup sour milk

Here are some measurements that I find helpful.


3 teaspoons is 1 tablespoon
8 ounces is 1 cup
16 ounces is 2 cups which is 1 pint
32 ounces is 4 cups which is 2 pints which is 1 quart
128 ounces is 16 cups which is 8 pints which is 4 quarts which is 1 gallon

  16 tablespoons = 1 cup
    12 tablespoons = 3/4 cup
    10 tablespoons + 2 teaspoons = 2/3 cup
    8 tablespoons = 1/2 cup
    6 tablespoons = 3/8 cup
    5 tablespoons + 1 teaspoon = 1/3 cup
    4 tablespoons = 1/4 cup
    2 tablespoons = 1/8 cup
    2 tablespoons + 2 teaspoons = 1/6 cup
    1 tablespoon = 1/16 cup
    2 cups = 1 pint
    2 pints = 1 quart
    3 teaspoons = 1 tablespoon
    48 teaspoons = 1 cup

This is pretty cool too. 

Oh, here's some info if you'd like to cook with honey or replace a sweetener.

Honey

Keep honey at room temperature in an airtight container
If crystallization occurs place in warm water or place in microwave safe container (lid off) stirring every 30 seconds until crystals dissolve.

When Cooking with Honey

A 12 ounce jar of honey equals one cup.
When working with honey use oil or nonstick cooking spray to keep honey from sticking.
Honey is sweeter than sugar so use ¾ cup honey to replace 1 cup sugar & lower oven temperature 25 degrees to prevent browning.
Reduce liquid in recipe by 1/8 cup per 1 cup of honey used and add ½ teaspoon of baking soda for every cup of honey used.
When substituting honey for sugar, start by substituting only half.
DO NOT GIVE TO BABIES UNDER 1 YEAR OLD.

Substitutions for
Recipes Containing Refined “White” Sugar

Sweetener    Substitution for ea. Cup refined sugar    Reduction of total liquid per cup sugar
Barley Malt & Rice Syrup    1 ½ cups    Slightly
Honey    ¾ cup    1/8 cup
Fruit Juice Concentrate    ¾ cup    1/8 cup
Maple Syrup    ¾ cup    1/8 cup
Maple Granules    1 cup    --
Molasses    ½ cup    --
Unrefined Cane Juice Powder    ¾ cup    --

Sorry, the table didn't really copy. Hope you can figure it out.

Put the processed food down and no one gets hurt!

OK, seriously, this is just to inform and encourage not to judge or make you feel bad.
We could all do better with making choices, right? (being informed is key)

Processed food = bad
Homemade food = good

Here are some articles (not too long in length) that you might find interesting.
Cancer cells love Fructose (talking about high fructose corn syrup - stay away)
and here (this one talks about hormone disrupting chemicals including pesticides found on most fruit and vegetables) - I say eat organic or grow your own but you do what you want.
and this one talks about processed meat.

Don't forget to eat your grains. Did you know that beans and rice (and other grains) make a complete protein?
Some good ideas I found -
check out a book called "Make-a-Mix"
When your making pancakes or waffles, etc., make a bunch and freeze them.
check ingredients of food before buying - the shorter list of ingredients the better. Go for simple.
If you can't pronounce it - no bueno. (that spanish for no good - I think)
When you find good food, make a list of them so you know you can buy them again without reading all the labels.
Buy organic. 
Produce as much food as you can on your own so you know exactly what is on and in your food.

Anyway, there's my 2 cents. Good luck!

If you have any other ideas please share.