"Come what may, and love it!......Yet in spite of discouragement and adversity, those who are happiest seem to have a way of learning from difficult times, becoming stronger, wiser, and happier as a result." ~ Elder Joseph B. Wirthlin

August 30, 2010

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. 

August 29, 2010

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.

August 27, 2010

Maybe Someday...

One of these

and the kids to fill it. 
I do love the swagger wagon for the advertisements.

August 26, 2010

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!

August 22, 2010

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.

August 18, 2010

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.

August 17, 2010

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.

August 16, 2010

August 12, 2010

feeding fish, garden harvest. and determinate or indeterminate?

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


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. :)

August 10, 2010

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!

August 6, 2010

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.




Allspice 1 teaspoon 1/2 teaspoon cinnamon, 1/4 teaspoon ginger, and 1/4 teaspoon cloves
Arrowroot starch 1 teaspoon1 tablespoon flour, OR 1 teaspoon cornstarch
Baking mix 1 cup1 cup pancake mix OR 1 cup Easy Biscuit Mixture
Baking powder1 teaspoon1/4 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 chicken1 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, packed1 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 cup1 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 cup1 cup shortening OR 7/8 cup vegetable oil OR 7/8 cup lard
Buttermilk1 cup1 cup yogurt OR 1 tablespoon lemon juice or vinegar plus enough milk to make 1 cup
Cheddar cheese1 cup shredded 1 cup shredded Colby cheddar OR 1 cup shredded Monterey Jack cheese
Chervil1 tablespoon chopped fresh1 tablespoon chopped fresh parsley
Chicken base1 tablespoon1 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 cheese8 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-Rising1 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 teaspoon2 teaspoons chopped fresh ginger
Ginger--fresh1 teaspoon, minced 1/2 teaspoon ground dried ginger
Green onion1/2 cup , chopped1/2 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--fresh1 tablespoon chopped fresh 1 teaspoon (chopped or whole leaf) dried herbs
Herring 8 ounces8 ounces of sardines
Honey1 cup1 1/4 cup white sugar plus 1/3 cup water OR 1 cup corn syrup OR 1 cup light treacle syrup
Hot pepper sauce1 teaspoon3/4 teaspoon cayenne pepper plus 1 teaspoon vinegar
Ketchup1 cup1 cup tomato sauce plus 1 teaspoon vinegar plus 1 tablespoon sugar
Lard1 cup1 cup shortening OR 7/8 cup vegetable oil OR 1 cup butter
Lemon grass 2 fresh stalks 1 tablespoon lemon zest
Lemon juice1 teaspoon1/2 teaspoon vinegar OR 1 teaspoon white wine OR 1 teaspoon lime juice
Lemon zest1 teaspoon1/2 teaspoon lemon extract OR 2 tablespoons lemon juice
Lime juice1 teaspoon1 teaspoon vinegar OR 1 teaspoon white wine OR 1 teaspoon lemon juice
Lime zest1 teaspoon1 teaspoon lemon zest
Macadamia nuts1 cup1 cup almonds OR 1 cup hazelnuts
Mace1 teaspoon1 teaspoon nutmeg
Margarine1 cup1 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
Mayonnaise1 cup1 cup sour cream OR 1 cup plain yogurt
Milk--whole1 cup1 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--fresh1/4 cup chopped1 tablespoon dried mint leaves
Molasses1 cupMix 3/4 cup brown sugar and 1 teaspoon cream of tartar
Mustard--prepared1 tablespoonMix together 1 tablespoon dried mustard, 1 teaspoon water, 1 teaspoon vinegar and 1 teaspoon sugar
Onion1 cup, chopped1 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 juice1 tablespoon1 tablespoon other citrus juice
Orange zest1 tablespoon1/2 teaspoon orange extract OR 1 teaspoon lemon juice
Parmesan cheese 1/2 cup, grated1/2 cup grated Asiago cheese OR 1/2 cup grated Romano cheese
Parsley1 tablespoon chopped fresh1 tablespoon chopped fresh chervil OR 1 teaspoon dried parsley
Pepperoni1 ounce1 ounce salami
Raisin1 cup1 cup dried currants OR 1 cup dried cranberries OR 1 cup chopped pitted prunes
Rice--white1 cup, cooked1 cup cooked barley OR 1 cup cooked bulgur OR 1 cup cooked brown or wild rice
Ricotta1 cup1 cup dry cottage cheese OR 1 cup silken tofu
Rum1 tablespoon1/2 teaspoon rum extract, plus enough water to make 1 tablespoon
Saffron1/4 teaspoon1/4 teaspoon turmeric
Salami1 ounce1 ounce pepperoni
Semisweet chocolate chips1 cup1 cup chocolate candies OR 1 cup peanut butter or other flavored chips OR 1 cup chopped nuts OR 1 cup chopped dried fruit
Shallots, chopped1/2 cup1/2 cup chopped onion, OR 1/2 cup chopped leek OR 1/2 cup chopped green onion
Shortening1 cup1 cup butter OR 1 cup margarine minus 1/2 teaspoon salt from recipe
Sour cream1 cup1 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 milk1 cup1 tablespoon vinegar or lemon juice mixed with enough milk to make 1 cup: Let stand 5 minutes to thicken
Soy sauce1/2 cup4 tablespoons Worcestershire sauce mixed with 1 tablespoon water
Stock--beef or chicken1 cup1 cube beef or chicken bouillon dissolved in 1 cup water
Sweetened condensed milk1 (14-ounce) can3/4 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 baking1 cup1 cup applesauce OR 1 cup fruit puree
Vegetable oil--for frying1 cup1 cup lard OR 1 cup vegetable shortening
Vinegar1 teaspoon1 teaspoon lemon or lime juice OR 2 teaspoons white wine
White sugar1 cup1 cup brown sugar OR 1 1/4 cups confectioners' sugar OR 3/4 cup honey OR 3/4 cup corn syrup
Wine1 cup1 cup chicken or beef broth OR 1 cup fruit juice mixed with 2 teaspoons vinegar OR 1 cup water
Yeast-active dry1 (.25-ounce) package1 cake compressed yeast OR 2 1/2 teaspoons active dry yeast OR 2 1/2 teaspoons rapid rise yeast
Yogurt 1 cup1 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.


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.

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.

August 4, 2010

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.