Who doesn't love pancakes?!

OK, this isn't a post on making pancakes but on the toppings that go with! I ran across this article with healthier alternatives to the transitional maple syrup. I'm dying to try the Greek yogurt one. Enjoy!!

Skip the Maple Syrup: Low-Sugar Pancake Toppings

Goal Setting and Lifestyle Changes!

One of the hardest parts of a lifestyle change is deciding where to start. This can easily become an overwhelming task for nearly anyone. We often become accustomed to our every day routine (or lack there of). While we have the best intentions to (INSERT GOAL HERE e.g lose weight, get organized,etc), it can be tough executing the plan. 

Being that this is a fitness blog, below are a few suggestions on how to implement change to attain your goals.

1. Get some sleep! It's amazing how much better our bodies and minds function when we aren't dragging. Try getting to bed even 1/2 hour earlier. Give your body a chance to rest and recover from all it's hard work each and every day. Personally, I aim for a minimum of 7 hours, but I'm a real happy camper if I get  7.5-8 hours.

2. Eat Breakfast! Starting the day with a balanced meal is one of the best things you can do for weight loss. You are kick starting your metabolism for the day and helping yourself stay focused! You should aim to get a balanced amount of protein, carbs, and FAT! I personally recommend eggs, yes whole eggs, cooked in coconut oil or ghee along with some veggies or sweet potato or one of my Super Greens Smoothie (tastes like a milkshake). To be honest I have been addicted to my Smoothies lately. You can really do so much with them by playing around with the ingredients. The best part is that it's like an ICE CREAM SHAKE for breakfast! Yum!! Don't skimp on the fat at breakfast! You can be sure to get enough by either eating whole eggs, adding avocado, cooking with coconut oil/ghee, etc.

3. Take a quality probiotic! Taking a high quality probiotic daily is like giving your  army (belly) the proper artillery needed to win. I recently started taking Dr. Ohhira's Probiotic. You can order it online at Amazon. However, if you have one that you prefer and it WORKS, then by all means keep taking it. 

4. When it comes to meal planning, be REALISTIC. We've all been told at some point that if you want to lose weight, you should eat "X,Y, and Z" Well what if you hate X, Y, and Z? What do you think your chances of success will be? Probably ZERO! Why not give yourself a fighting chance and do a real reality check. What is a reasonable and attainable goal for YOU? Not your friend, not the person in the magazine article, but YOU. Perhaps you hate cooking and always eat out. Why would you want to start a new diet plan that requires you to cook 5 -7 nights a week? Instead, perhaps you should look at the types of placing you are eating out. Maybe you can substitute dinner at Whole Foods instead of dinner at Popeyes or McDonalds.  To be successful, you have to set goals for yourself that you can attain. Focus on your strengths instead of what you are not good at. Also, even if they are small, goal setting allows you to work towards improvement instead of falling further and further behind.

Good Luck!

Great Read!!!

I have recently finished reading an AMAZING book by Dr. Brene Brown, I Though it Was Just Me, But it Isn't. This is a fascinating book that addresses some of the more uncomfortable talk-about topics of shame and disconnection. Brene Brown does an excellent job of identifying and describing strategies that we can all use in our daily life to help break down barriers and allow our authentic self to shine. I have included the book description below from her website. I highly recommend this book. I was pleasantly surprised with everything I read. It was very eye-opening and thought provoking! I hope you decide to check it out! If you are local, you're more than welcome to borrow my copy :) Otherwise, your local library should have it or Amazon.com :)

http://www.brenebrown.com/books/2010/8/7/i-thought-it-was-just-me-but-it-isnt.html

From the book jacket: The quest for perfection is exhausting and unrelenting. We spend too much precious time and energy managing perception and creating carefully edited versions of ourselves to show to the world.

As hard as we try, we can’t seem to turn off the tapes that fill our heads with messages like, “Never good enough!” and “What will people think?”

Why? What fuels this unattainable need to look like we always have it all together? At first glance we might think it’s because we admire perfection, but that’s not the case. We are actually the most attracted to people we consider to be authentic and down-to-earth. We love people who are “real” – we’re drawn to those who both embrace their imperfections and radiate self-acceptance.

There is a constant barrage of social expectations that teach us that being imperfect is synonymous with being inadequate. Everywhere we turn, there are messages that tell us who, what and how we’re supposed to be. So, we learn to hide our struggles and protect ourselves from shame, judgment, criticism and blame by seeking safety in pretending and perfection.

Based on seven years of ground-breaking research, I THOUGHT WAS JUST ME shines a long-overdue light on an important truth: Our imperfections are what connect us to each other and to our humanity. Our vulnerabilities are not weaknesses; they are powerful reminders to keep our hearts and minds open to the reality that we’re all in this together.

Dr. Brown writes, “We need our lives back. It’s time to reclaim the gifts of imperfection – the courage to be real, the compassion we need to love ourselves and others, and the connection that gives true purpose and meaning to life. These are the gifts that bring love, laughter, gratitude, empathy and joy into our lives.”

Kobucha & Greens Smoothie

I should have probably named this something more interesting, but the creative juices don't start to flow until after 8am :) Anyhow, I was having a bit of a hectic evening last night. Ran errands, went to Yoga, house stuff, and then Dutch class. Somewhere between all that I needed to prepare and eat dinner. YEAH RIGHT!

In an effort to ease the stress, I opt'd to make a smoothie for dinner. I used my breakfast smoothie as a base, removed the avocado, and added some kobucha... and VIOLA ! a masterpiece. I know it sounds a little funky, but it's pretty damn good. I will be making this AGAIN. The kobucha squash adds a nice sweetness and it super filling. I had my shake around 6:30 and didn't get out of class until 10 and I was STILL full. Best part, it's low calorie and packed with nutrients!

Kobucha & Greens Smoothie

1 cup Almond Milk

1 scoop MRM Chocolate Protein Powder
1 scoop of Green Superfood Antioxidant Berry Drink pwdr

1 cup cooked kobucha squash

1/2 c crushed ice

Combine ingredients in blender and blend until smooth. ENJOY!

Nutritional Analysis:

Calories 270; Protein 22g, Carbs 36 g, fat 4g.

Back on the Wagon and Protein Avocado Smoothie Recipe

The past few weeks have been a whirl-wind! We headed up to Reno to meet my BEAUTIFUL niece, Valentina Rose, and spend some time with the fam. Then, my younger sister and her hubby spent a few days with us in San Diego... and finally, I spent last week in Houston! Whew! The past two weeks have been filled with lots of yummy food and a wee bit of drinking :) All worth it!!! So, now it's Monday and time to get back on the wagon :) Actually, I have decided to start a new diet. I'd like to lean out a bit and start body building. I'm tinkering with the idea of competing but that takes serious commitment, and I'm not sure I have that kind of time right now. So, I think for now, I will start the process and see how I can adapt it to my life. (cause I don't have time for 3 hours of cardio a day in my schedule!!!)

So, Day one of my diet, I decided to start my day with a tasty shake! This is a meal replacement shake that is loaded with protein, good fat, and some carbs. Definitely play around with the recipe, but try the original!!

Protein Avocado Breakfast Smoothie w/ added greens!

Ingredients

1 cup of ice
1 cup of almond milk
1/4 avocado
1 scoop whey protein powder (i prefer chocolate)
1 scoop of Green Superfood Antioxidant Berry Drink pwdr
1 pinch of nutmeg
3 shakes of cinnamon

Combine all ingredients in a blender and blend until smooth. I usually blend an extra 30 seconds or so to make sure it's extra creamy :)

Nutritional Information:
1 serving:approximately 285 calories, 30 g Protein, 8.5 g Fat, 13 g Carbs, and loaded with vitamin A, C, K, B, Iron,  Folic Acid, and much more!

Roasted Kobocha Squash

Ok, I'll be honest. When I first heard about roasting Kobocha squash, the first thing that popped into my mind was that fizzy Kombucha drink which I am NOT a fan of. Since the names are similar, I assumed they were derived from the same plant. WRONG! The Kobocha squash is nothing like the sour, fizzy drink. LOL. We all make mistakes :) I saw a post on another blog where the gal seemed to make kobocha squash almost daily! She ate even prepared it for breakfast and ate it with a a variety of tasty toppings!  This of course, prompted my interest. After seeing them around Jimbos for a few weeks, I decided to give them a shot. WOW! They are amazing! Nothing like I thought. They are nutty, sweet, and a little like sweet potatoes. These tasty little treasures are packed with bete-carotene, iron, B vitamins, and more!! And, even better - it's low in calories!!! Only about 40 kcals per cup! So I scoured the internet for recipes and found a very simple and very tasty one from Nom-Nom Paleo! Enjoy!!!

Ingredients:

• 1 medium kabocha squash
• 2 tablespoons coconut oil, melted
• Kosher salt
• Freshly ground black pepper

Directions

Preheat the oven to 400 F, rinse the squash under running water, and dry it.

Cut squash in half. It might be easier to cut off the top and bottom in order to expose the flesh. From there, it is easier to cut in half.

Next, clean out the seeds and stringy bit.

Slice up each of the halves (like cantaloupes)

Toss in a bowl with some melted coconut oil, salt and pepper.

Arrange on a baking sheet and pop in the oven for 30 minutes, flipping half way through.

Remove from oven and ENJOY!!!

The original recipe is from Nom-Nom Paleo and can be found at http://nomnompaleo.com/post/11136213353/roasted-kabocha-squash

Weekly Meal Plan March 11

So now that all of the crazy studying is over, I have free time again and can put more attention to my blog. In the next few weeks, I’d like to experiment with some different ingredients and recipes. This week I picked up a kabocha squash from Jimbos. I’m not sure yet on how to cook it, but once I find an appetizing recipe, I’ll be sure to post. J Also, I ordered some ‘creamed coconut’ which is supposed to resemble a cross between coconut butter and coconut milk (I think). I’m going to try to incorporate some recipes using it next week. Apparently, you can add it to just about anything to make it creamy AND you can also use it for PALEO baking e.g. brownies, cookies, etc. More to come on that one….I also plan to start experimenting making my own protein bars. I currently buy protein bars from Quest Nutrition (natural line only). They taste great and have 160 calories and 20 grams of protein! They are great in a pinch. Only drawback is they’re about $2 a bar L I hope to be able to come up with a comparable homemade version for a fraction of the cost! *fingers crossed* It’s so nice to be able to have a healthy, tasty ‘go-to’ snack. More to come…

Here is the weekly meal plan for this week. I have two more weeks of Spanish on Wednesdays. After that, I’ll start to have a meal planned for each night. Enjoy!

Weekly Menu

Monday: Scrumptious Slow Cooker Chicken with broccoli

Tuesday: Grilled mahi-mahi, kale, and roasted kabocha Squash

Wednesday:- *class* Urban Plates!

Thurs: Spaghetti Squash with veggies and meat sauce

Friday: Mahi-mahi fish tacos with beans & roasted corn

Top 12 Fruits and Vegetables to buy Organic

Do to high concentrations of pesticides, herbicides, and other harmful chemicals commonly used on conventional food, the Environmental Working Group (EWG) provides an annual list of the top foods that you should ALWAYS buy organic. Please find the details from the most recent findings. You can find the EWG's complete report on their website: http://www.ewg.org/foodnews/summary/

Weekly Meal Plan Feb 24th

Another weekend has flown by, and it's time to get ready for the work week. I decided to try to change things up a bit this week to get a little more variety. I will be posting recipes separately this week. Enjoy!!!

Sunday:
French Chicken in a Pot (sounds fancy, but super easy and tasty)! served with baked acorn squash and sauteed swiss chard. I will post the recipe shortly!

Monday - Stacked Chicken Enchiladas with beans and corn.

Tuesday - Meatloaf patties served with roasted carrots, mushrooms, and onions; and steamed green beans. I add shredded zucchini and carrots, a little balsamic vinegar, and some Parmesan to the patties to get a little extra veggies in :)

Wednesday: Class night. Urban Plates!

Thursday: Coconut & Almond Crusted Mahi-Mahi, served with sauteed kale & onions, and butternut squash soup. I use shredded coconut and almond meal for the crust and an egg wash to make it all stick together. You can bake or pan fry in coconut oil :)

Friday: Curried Red Lentils & Chickpeas. This recipe is pretty simple and loaded with flavor! I will post this recipe shortly!!

Saturday: Leftovers!

Weekly Meal Plan February 19th

Another week has flown by. Last weeks meals got a little hectic, and we ended up skipping the short ribs and having protein shakes instead. So, needless to say, they are back on the menu for this week :)  here it goes....

Sunday: Korean short ribs

Monday: Spaghetti squash with meat and veggie sauce

Tuesday: White bean chili with chicken

Wednesday: leftovers or urban plates (class night for both of us)

Thursday: Salmon crusted with potato chips; sauteed kale and onions
* recipe at end of post

Friday: chicken street tacos with beans and fire roasted corn

Saturday: sweet potato, broccoli, and black bean mash.

Salmon with potato chip crust

Ingredients:
2 pieces of wild salmon
1 cup of sea salt and vinegar potato chips
Dijon mustard

Directions:
Place salmon on a broiling pan skin side down and broil for approximately 6 to 7 mins or to your desired "doneness".

While salmon is broiling, crush about 1 cup of the potato chips as finely as you can.  I usually just pit the chips in a bowl, cover with a napkin, and smash away.

When salmon is done, pull out of oven. Smear enough Dijon mustard on top of fish to cover. This will act as a glue to hold the chip crumbs

Next, layer the chip crumbs on the fish over the mustard. Pat down to make sure they stick. You can add as much or as little as you'd like. I like the salty flavor so I put a nice thick layer.

Put the fish back under the broiler for 2-3 mins or until the crust is golden brown.
*** Be sure to keep the fish far enough away from the broiler so that the oil from the chips does not catch fire. I have done this! I usually adjust the oven racks to allow for plenty of clearance between the fish and the flame :)

Once the desired brown ring is reached, remove from the oven and serve  :)

Weekly Meal Plan - Feb 11 2013

This week will be a little hectic at our house. Therefore, I will be relying on my trusty Crock pot to help us get through it :) The best thing about the Crock pot is you can make extra food without the extra effort. I like to take advantage and make enough for at least 1-2 extra meals. I have included the two Crock pot recipes at the end of this post.

Eet smakelijk!

Monday: Grilled Red Snapper served with sauteed bak choy & onions, and left over mashed butternut squash.

Tuesday: Celebrating out 62 months anniversary! Dining out :)

Wednesday: Crock pot Chicken with rainbow carrots, parsnips, and broccoli.

Thursday: Crock pot Korean short ribs with sweet potatoes and kale

Friday: Spaghetti squash with butternut squash sauce, veggies, and ground beef.


Slow Cooker Chicken recipe by Everyday Paelo
http://everydaypaleo.com/scrumptious-slow-cooker-chicken/

2.5 lbs boneless, skinless chicken thighs

3 parsnips

3 carrots

4 celery stalks

1 red onion

10-12 whole garlic cloves

¼ cup coconut oil

1 cup chicken broth

1 tablespoon dried thyme

1 tablespoon rubbed sage

Sea salt and black pepper to taste

Cut the parsnips, carrots, celery, and onion into large chunks making sure that the carrots and parsnips are cut roughly the same size for even cooking.  Place the chicken in the crockpot and sprinkle with sea salt and black pepper.  On top of the chicken layer the onions and whole garlic cloves followed by the parsnips, carrots, and celery. In a glass measuring cup mix together the chicken broth, coconut oil, thyme and sage (it helps to melt the coconut oil first in the microwave).  Pour this mixture evenly over the chicken and veggies and cook on high for 5 hours or low for 7.

Slow Cooker Korean Short Ribs recipe by Food Renegade

http://www.foodrenegade.com/slow-cooker-korean-short-ribs/

The Players:

• 6 lbs. TWR grass-fed beef short ribs (bone-in) 
• 1 Asian pear
• 6 garlic cloves
• 4 green onions
• 1 in. cube of ginger
• 1 c. homemade or store-bought beef stock 
• ¾ c. naturally-fermented soy sauce 
• 1 tbsp. raw honey 
• salt, pepper, and cilantro to taste

The Equipment:

• Blender 
• Slow-Cooker

The How-To:

Salt & pepper ribs generously, place on a lined baking sheet bone side up, and oven broil for 4-6 minutes on each side. Place short ribs in the slow cooker. Chop the pear, green onions, ginger and garlic, then purée together with soy sauce and honey. Pour this mixture over the ribs, making sure to set aside a cup for later. Top the pot with beef stock, cover the lid, and cook low and slow for 8-10 hrs.

Serving Suggestion: When you’re ready to eat, place the ribs on a serving platter and top with remaining cup of sauce and cilantro to taste. Will feed 4-6 people.

The Sizzle:
By substituting coconut aminos for soy sauce, this meal easily becomes Paleo diet-friendly. Paleo enthusiasts advocate that because 95% of human existence has followed the hunter-gatherer lifestyle, we should continue to eat unprocessed foods to achieve optimal health.

Recipe - Banana Ice Cream

As luck would have it, I generally get a sweet tooth the moment I go on a diet. :) I've searched all over the internet for healthier ways to satisfy the sweet cravings, and I finally came across this recipe for banana 'ice cream'.  The recipe is super easy. You can also kick it up a notch by adding a little chocolate protein powder. I prefer MRM's Chocolate Whey. If you need a little more sweetness, you can add a little honey or agave.

Enjoy!!!

Banana Ice Cream

Ingredients

2 frozen medium bananas
About a ½ cup unsweetened vanilla almond(or any kind of milk you choose)

Directions

Pop bananas into a blender or food processor and blend until the bananas have a smooth and creamy consistency (just like ice-cream).  Depending on how powerful your blender or processor is, your bananas may clunk around a bit at the beginning BUT just give them a minute.  Once they start to break down they turn into this lovely, creamy treat.

If you want… you can skip the milk addition all together, but I like to add a little in.  I usually start with about a quarter cup and then blend.  If you want it a little thinner add a little more milk, if not… skip it!

Top with whatever you’ve got on hand or nothing at all and enjoy!

Maks 2 servings.

Nutritional Analysis

Calories: 115; Total Fat: 2.1g; Saturated Fat: 0.2g; Trans Fat 0g; Cholesterol: 0mg; Sodium: 3mg; Carbohydrate: 27g; Dietary Fiber: 4; Sugars: 14.4; Protein: 3.2g

* adding a scoop of chocolate protein powder will add approximately 45 calories and 10 grams of protein to each serving.

Quick Meals - Broccoli & Sweet Potato Bowl

Here is a recipe that I like to make when I'm short on time. It's super quick, healthy, and tastes good. I came across the recipe on a website called Clean and Delicious (with Dani Spies). Check out some of her other recipes if you have a chance. They're all very clean and healthy!

Simple Steamed Broccoli & Sweet Potato Bowl by Dani Spies

Ingredients

1-2 medium sweet potato , cut into ½ in cubes
1.5 cups of broccoli florets
1 can of black beans
½ tsp dashes of curry powder
½ tsp of garlic powder
1 tbsp of Ghee or olive oil
salt and little black pepper to taste

Yields about 4 servings.

Directions

In a medium/large pot, steam sweet potato cubes for approximately 5 minutes. Add broccoli and steam for another 4 minutes. Add the black beans and steam for another 4 minutes.

Remove vegetables from pot and combine in large bowl with seasoning and ghee.

This dish can be served as a stand alone meal or as a side dish. If I’m serving it for dinner, I generally serve with grilled chicken.

Nutritional Analysis

Per serving estimates:

Calories: 232; Total Fat: 5.2g; Saturated Fat: 0.9g; Cholesterol: 0mg; Sodium: 171 mg; Carbohydrate: 40.1g; Dietary Fiber: 8.8g; Sugars: 5.1g; Protein: 9.1g

Weekly Meal Plan February 4

Creating a weekly meal plan can help a household in a variety of ways e.g., it cuts the guess work, makes shopping easier, saves time,saves money, and can help you lose/maintain weight. It's a great way to create a visual representation of the food groups/nutrients you are consuming. I recommend using organic meats/produce, if possible, or even local/sustainable; and fresh versus frozen anything! Also remember, with vegetables, use a variety of colors. While I try to include a variety, I also shop for what's on sale. Organic produce @ full price isn't cheap - so leave some flexibility in your meal plan and shop what's on sale.

My goal here is to share the weekly meal plan in our house in order to help spark some ideas for you. I typically make extra food in order to have leftovers for lunch the next day. Also,while I try to keep a healthy diet, it is by no means perfect. I hope this helps!

Monday: Roasted Salmon with sauteed kale & red onions

Tuesday: Vegetable Stir fry with organic, non-GMO Tofu. Veggies include: green beans, broccoli, onion, and zucchini.

Wednesday. Grilled Mahi-Mahi with green beans and pureed butternut squash.

Thursday: Spaghetti Squash with sauteed vegetables and ground beef. Veggies include zucchini, onions, mushrooms, and carrots.

Friday: Meatloaf (a special recipe that is loaded with 1/2 c of both grated carrots and zucchini. Thank you Lola!), any leftover veggies and steamed/mashed butternut squash.

Powerhouse Foods - Coconuts

I should start by saying I have an addiction to coconuts. :) D and I drink coconut water during exercise; cook with coconut oil and coconut milk; top meats and fruits with coconut butter; and add shredded coconut to shakes. Yum! A coconut is loaded with many different health promoting properties and is definitely worth adding into your diet. Below is a summary of the health benefits of coconuts that I collected from several articles by Dr. Mercola.

To start, it's probably worth differentiating the many ways you can find coconut:

1. Coconut Oil - this is the oil that is extracted from the meat (white part) of the coconut. It is solid at room temperature but clear under heat.
2. Coconut Milk - the ground up 'meat' with plain water added to form a liquid mixture.
3. Coconut Water - this is the clear liquid that is found in young coconuts
4. Coconut butter - this is the ground up 'meat'
5. Shredded Coconut - shredded 'meat' 

Now, a little information on the health benefits of coconuts:
 
Coconut Oil/Butter:
A healthy saturated fat that can be attributed to:

• Promoting your heart health³
• Promoting weight loss, when needed⁴
• Supporting your immune system health⁵
• Supporting a healthy metabolism⁶
• Providing you with an immediate energy source⁷
• Keeping your skin healthy and youthful looking
• Supporting the proper functioning of your thyroid gland⁸

The lauric acid in coconut oil is converted to monolaurin, which has anti viral properties. Lauric acid is a powerful virus and gram-negative bacteria destroyer, and coconut oil contains the most lauric acid of any substance on earth!

Coconut oil is comprised of 2/3 medium-chained fatty acids which contribute to the following:

• MCFAs are smaller. They permeate cell membranes easily, and do not require special enzymes to be utilized effectively by your body.
• MCFAs are easily digested, thus putting less strain on your digestive system.
• MCFAs are sent directly to your liver, where they are immediately converted into energy rather than being stored as fat.
• MCFAs actually help stimulate your body's metabolism, leading to weight loss. 

Coconut Oil in You Kitchen

Use for low to med temp cooking. Coconut oil is more stable than other oils like Olive, canola, soy, or vegetable which oxidize when used with heat. 

The problem with Olive oil for cooking...

Olive oil is primarily a monounsaturated fat. This means that it has one double bond in its fatty acid structure. The problem with olive oil is its overabundance of oleic acid, which creates an imbalance on the cellular level that can inhibit prostaglandin production, which can increase the risk of breast cancer and heart disease.




Coconut water is:

• Rich in natural vitamins (especially the B vitamins), minerals, and trace elements (including zinc, selenium, iodine, sulfur, and manganese). Vitamins are necessary for the enzymatic reactions your cells need in order to function.
• Full of amino acids, organic acids, enzymes, antioxidants, and phytonutrients.
• Rich source of electrolytes and natural salts, especially potassium and magnesium.
• Light, low calorie and nearly fat-free, as well as low in sugar but pleasantly sweet—contains about a fifth of the sugar of other fruit juices, like apple or grape juice, as well as containing a little fiber to moderate absorption.
• Rich in cytokinins, or plant hormones, which have anti-aging, anti-cancer, and anti-thrombolytic effects in humans.

Coconut water also has an alkalizing effect on your body, which can help correct the cumulative effects of acidifying foods that make up most diets today. For a complete nutritional profile, refer to the tables at the Coconut Research Center site. The list of health benefits of coconut water is impressive, and growing by leaps and bounds with each new scientific study.

Coconut Water's Abundance of Health Benefits

Addressing every one of these areas is beyond the scope of one article, but I would like to touch on a few of the most impressive areas where coconut water may give your health a boost. According to Bruce Fife, author of Coconut Water for Health and Healing and one of the leading coconut experts, scientific research and clinical observation have shown coconut water to have the following broad-spanning health benefits:

Rehydration (water and electrolytes)	Increased exercise performance	Cardioprotective (rich in potassium and magnesium); helps regulate blood pressure, improve circulation, reduces plaque formation
Anti-inflammatory; reduces swelling in hands and feet	Prevents abnormal blood clotting	Aids in kidney function (preventing and dissolving kidney stones, UTI remedy)
Helps balance blood glucose and insulin levels	Digestive tonic (rich in enzymes); feeds friendly gut flora	Remedy for constipation and diarrhea
Anti-aging properties	Enhances skin health (elasticity, age spots, wrinkles), improves wound healing	Enhances eye health (cataracts, glaucoma)
Supports good immune function; antimicrobial (contains monolaurin)	Helps prevent osteoporosis	Anti-cancer properties

References:

Articles found on mercola.com

Help Your Heart: 71% of Those Who Drank This Lowered Their Blood Pressure; 2011

This Cooking Oil is a Powerful Virus-Destroyer and Antibiotic…2010

Olive Oil: good for health, not for cooking. ..2003

 

The Big 12 Chemicals to Avoid

I wanted to share a list of the top 12 major toxic ingredients to avoid that I came across online. They are commonly found in many of our everyday products and can have detrimental long term effects. It might be worthwhile to print a copy of this list and take it shopping with you. You will likely be surprised at how prevalent these ingredients are.

1. Propylene, Ethlylene and Butylene Glycol
• Found in Anti-freeze
• Acts as a “surfactant” (wetting agent and solvent)
• Penetrates the skin and weakens protein and cellular structure
• Strong enough to remove barnacles from boats
Found In: Baby wipes, diaper creams, baby lotion, facial cleansing cloths, facial cleansers, body washes, shampoos, toothpastes, etc.
 
 2. Sodium Lauryl Sulfate (SLS) and Sodium Laureth Sulfate (SLES)
• Detergents that pose serious health threats
• Used in garage floor cleaners and engine degreasers and in 90% of all personal care products that foam
Found In: Baby body washes, baby shampoos, anti-bacterial hand washes, shaving cream, body lotions,
shampoos, etc.
 
 3. DEA (diethanolamine), MEA (monoethanolamine) & TEA (triethanolamine)
• Hormone-disrupting chemicals that can form cancer-causing nitrates
• Restricted in Europe due to carcinogenic effects, yet are still used in the US
• Americans are exposed to these chemicals multiple times a day
Found In: Body lotions, body washes, cleansers, shampoos, shaving creams, bubble bath etc.
 
 4. Polyethylene Glycol (PEG)
• Carcinogenic petroleum ingredient that reduces the skin’s natural moisture
• Increases the appearance of aging and leaves you vulnerable to bacteria
• Used in spray-on oven cleaners and cleansers to dissolve oil and grease
Found In: Baby wipes, diaper creams, baby lotions, cleansers, body washes, deodorants, etc.
 
5. Sodium Hydroxide
• The most recent addition to personal care products
• May be fatal or cause permanent damage if swallowed.
• May cause blindness
• This is a poison (caustic lye) found in drain cleaners
Found In: Toothpastes, baby lotions, hand and body lotion, etc.
 
6. Triclosan
• Synthetic “antibacterial” with a chemical structure similar to Agent Orange!
• The EPA registers Triclosan as a pesticide, giving it high scores as a risk to human health and the environment
• It is in a class of chemicals suspected of causing cancer in humans
Found In: Anti-bacterial hand wash, antibacterial toys, etc.

7. DMDM and Urea (Imidazolidinyl)
• Two of many preservatives that often release formaldehyde which causes joint pain, skin reactions, allergies, depression, headaches, chest pains, ear infections, chronic fatigue, dizziness, and loss of sleep
Found In: Body lotions, body washes, anti-bacterial hand washes, cleansers, shampoos, etc.
 
8. Parabens
• Studies show that parabens – alkyl hydroxy parabens – alpha hydroxy benzoate (methyl-, ethyl-, propyland butyl-parabens) are weakly estrogenic having the ability to mimic estrogen in the body
• Butyl-paraben is the most potent
Found In: Baby wipes, baby body washes, anti-bacterial hand washes, facial wipes, body lotions,shampoos, etc.
 
9. Alcohol, Isopropyl, SD-40
• Drying, irritating solvent that strips skin’s moisture and immune barrier, making you vulnerable to bacteria and viruses
•Made from the same petroleum derivative used in shellac and antifreeze
• Promotes brown spots and premature aging
Found In: Lotions, creams, deodorants, etc.
 
10. Mineral Oil
• Petroleum by-product that coats the skin similar to plastic wrap, clogging the pores
• Interferes with skin’s ability to eliminate toxins, promoting acne and other disorders
• Slows down skin function and cell development, resulting in premature aging
Found In: Lotions, creams, etc. Baby oil is 100% mineral oil!
 
11. FD&C Color Pigments
• Synthetic colors from coal tar that deposit toxins onto the skin, causing skin irritation
• Absorption of certain colors can cause depletion of oxygen in the body and death
• Animal studies have shown almost all of them to be carcinogenic
Found In: Shampoos, toothpastes, body washes, cleansers, baby products, wipes, hand washes, deodorants, lotions, creams, etc.
 
12. Fragrances
• Can contain up to four thousand ingredients (including animal urine), many toxic or carcinogenic
• Causes headaches, dizziness, allergic reactions, skin discoloration, violent coughing,
vomiting, and skin irritation
• Fragrances affect the nervous system, causing depression, hyperactivity, irritability, inability to copeand other behavioral changes
Found In: Shampoos, toothpastes, body washes, cleansers, baby products, wipes, hand washes, deodorants, lotions , creams, etc..
 

A New Start...

A few years ago, I decided to start a blog on a whim. While I had great intentions, within a week, my motivation diminished, and I haven't posted since. I've decided to give it another whirl and hopefully I'll have a little more success.

My goals this time is to create a place where I can share recipes, health tips, life-style changes, reading material, etc. - basically, a little of everything. I often receive questions from friends and family about different supplements, workout routines, recipes and the like. I'd like to use this blog as a central place to share this information with anyone who is interested. I'd be happy to receive suggestions on specific topics and will do my best to research and provide detailed answers.

Enjoy!

Mmmm.... Cupcakes...

This is my first successful attempt at GF cupcakes. I had tried once before and failed miserably. I mean, MISERABLY! The first time around I had used an All Purpose GF flour. I'm not sure if this was the culprit of my demise; but, when the little cakes popped out of the oven and cooled, they tasted like vegetable oil and dirt. My poor husband choked down a cupcake with a smile while trying to make me feel better about my failure. I just wanted a damn cupcake that tasted REAL!

*sigh* Nevertheless, I tried again. This time I decided I would try to start from scratch - including adding individual flours, xanthum gum, etc. I found a recipe for Black Bottom Cupcakes from GlutenFreeMommy and thought I'd give it a whirl. These cupcakes were leagues above my first attempt. The cooking time was on the higher end of the scale for me. Also, the next time I make these, I will probably double the vanilla. Also, I will add about 4 oz of bittersweet chocolate and about 1 cup of strong brewed coffee, mix and melt down, then add to the remaining liquid ingredients. The chocolate flavor was a little weak in these cupcakes, and the added ingredients just mentioned worked wonders in a regular gluten containing recipe (pre-GF days). sooo... I'll give it a whirl and will report back any successes.

BLACK BOTTOM CUPCAKES
1/2 cup of sorghum flour
1/2 cup of tapioca flour
1/2 cup of rice flour
1 cup of granulated sugar
1 tsp. of baking soda
3/4 tsp. xantham gum
1/4 cup cocoa
1/2 tsp. salt
1 cup water
1 Tbsp. apple cider vinegar
1 tsp. vanilla
1/3 cup oil
Topping:
1 8 oz. pkg. cream cheese
1 egg, beaten
1/3 cup sugar
1/8 tsp. salt
1 12 oz. pkg. semi-sweet chocolate chips
Directions:
In a medium bowl, combine cream cheese, egg, sugar, and salt and beat well. Stir in chocolate chips. Set aside. Sift together all of the dry ingredients. Add water, vanilla, oil, vinegar, and mix well. Line cupcake tins with muffin liners and fill about 1/3 full with chocolate batter. Top each with a spoonful of the cream cheese mixture. Bake at 350 degrees for 20-25 minutes. Do not overbake!

*I made these in both regular size cups and mini's both were great :)

Gluten Free Adventure

I have recently taken an interest in cooking over the past year. I have no real experience and have thus far been playing the 'follow the recipe' game. I love trying new foods and sharing them with my hubby.  The only caveat to my venture down the road of domestication is..... everything must be Gluten Free. Great, right? Well it certainly makes things a little trickier. So, my plan is to adjust recipes to fit a gluten free lifestyle and share my successes, failures, and madness along the way!

Here goes nothing...