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April 27, 2020

“Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it's the only thing that ever has.” Margaret Mead

Despite 2019 and the beginning of 2020 just about shattering me, I’m feeling hopeful for the future. 

2019 was my toughest year and so far, 2020 isn't better. In 2019, within a span of 17 days in March, three loved ones passed away. I felt like I was in the ocean being knocked down by waves and just when I was able to get up another one took me down. 

As the end of 2019 approached, I was feeling restored and happy to begin another, hopefully much better year. Unfortunately, I received another blow on December 28, when my stepbrother Elijah suddenly and unexpectedly passed away. Losing a loved one is never easy, but losing a sibling is especially devastating. 

Our family had two memorials for Elijah (he was so loved, there were others given by his friends too). The first was in Washington state and the second in California. After the second i...

April 25, 2020

Fire Cider is an immune boosting and upper respiratory supporting tonic that's easy to make at home. This  original fire cider recipe was created by Herbalist Rosemary Gladstar. 

Ingredients:

Raw unpasteurized apple cider vinegar (enough to completely cover herbs by 3-4 inches)

1/2 cup grated fresh horseradish root

1/2 cup or more fresh chopped onions

1/4 cup or more chopped garlic

1/4 cup or more grated ginger

Chopped fresh or dried cayenne pepper to taste. It should be spicy, but not so spicy that you can't tolerate it. You can always add more later if needed.

Optional ingredients- turmeric root, echinacea, cinnamon, etc. 

Instructions:

1. Place herbs in a large canning jar or two and cover with apple cider vinegar, so vinegar is 3-4 inches above herbs (the picture doesn't accurately reflect this because I shook the jar just before taking it). 

2. Place jar in a warm place for 3-4 weeks. Shake daily (I put mine at eye level in my pantry so I'd see it everyday and remember to...

March 28, 2020

"Worry does not empty tomorrow of it's sorrow, it empties today of it's strength" Corrie Ten Boom

During these challenging and uncertain times, there’s so much we can’t control or do anything about. Fortunately, there are many things we can do to improve our well being, improve our health, quality of life and immune system function.

Here are some things you can do...

Sleep and/or meditate

When you sleep your body cleanses, regenerates and heals. 8 hours is sufficient for most people. 

Meditation can reduce stress, control anxiety, promote emotional health and improve sleep, among other things. We could all probably use more of these things right now. Plus, it’s free and you can do it anywhere. 

If you need help, there's a free Calm app for meditation, relaxation and sleep.

Eat well 

This entire blog is dedicated to this subject. Here's my entire blog in summary:

To experience better health, the majority of foods you eat should be whole and nutrient dense, close to the way they came from n...

March 25, 2020

Serves 2 as a light meal or 4 as a side dish

Salad Ingredients:

2 cups mixed baby greens

2 large radishes, cut in half then thinly sliced

2 ounces feta cheese

1 gala apple, seeds removed and sliced

1 stalk celery, diced

1 large carrot, grated

2/3 cup thinly sliced red cabbage 

1/2 cup chopped parsley

1/3 cup diced red onion

1/3 cup pecans, lightly toasted and chopped

1/4 cucumber, peeled, quartered and thinly sliced

Dressing Ingredients:

Use 1/3 cup of this balsamic vinaigrette

Instructions:

In a medium size bowl, combine all salad ingredients. Mix well then toss with dressing. Enjoy! 

If you enjoy this recipe, there's more in my e-cookbook, 31 Whole Food Dinner Recipes (that happen to be gluten free, grain free and are almost nightshade free). 

February 10, 2020

Dairy, especially cow milk, is one of the most common allergy or intolerance foods. If you have a true allergy, your body is reacting to the protein component of milk. If you have an intolerance or sensitivity, your ability to digest lactose, a sugar component of milk, may be lacking or impaired. 

Human breast milk contains lactose. To break it down and digest it, babies produce the enzyme lactase. When a baby is weaned, the lactase production gene is often turned off and production stops. From then on, instead of lactose being digested properly, it becomes
food for gut bacteria, which produce gas as a byproduct. This can cause symptoms including abdominal pain, bloating, and diarrhea. A relatively new gene mutation that occurred about 10,000 years ago enables an estimated 35% of people to continue digesting lactose into adulthood. This is called lactase persistence.

Lactase is produced by cells in the small intestine. Due to many factors including our stressful modern lives and po...

February 9, 2020

Serves 6

Ingredients:

3 cups red lentils

2 15 ounce cans coconut milk

2 yellow onions, chopped

2 lemons, juiced

1/2 tablespoon lemon zest

5 1/2 tablespoons chopped ginger

1 bulb garlic, chopped

2 tablespoons extra virgin olive oil

8 cups chicken broth or chicken bone broth

1 teaspoon sea salt

1 1/2 teaspoon ground turmeric

1 teaspoon ground cardamom

1/8 teaspoon ground nutmeg

1 teaspoon cinnamon

1 1/2 teaspoons dry thyme

1 tablespoon curry powder 

1 bunch lacinato kale, chopped into bite size strips

chopped cilantro, lime wedges and your favorite hot sauce for garnish

Instructions:

Combine all ingredients except 1/2 of the lemon juice, kale and garnishes in a slow cooker. Cook on low 5 hours. 

Stir in kale and remaining lemon juice. Cook 5 minutes, or until kale is softened and bright green. 

Top with cilantro, a squeeze of lime and your favorite hot sauce and enjoy! 

If you enjoy this recipe, you might like the recipes in my e-cookbook, 31 Whole Food Dinner Recipes (that happen to be gluten free, grain free...

November 25, 2019

Peanut Butter Banana Cookies

makes 29 cookies

Ingredients:

2 ripe bananas

1 egg

1 teaspoon vanilla

1 cup unsweetened shredded coconut

1/2 cup peanut butter (or any other nut or seed butter)

1/2 cup raisins

1 tablespoon cinnamon

1/4 teaspoon sea salt

Directions:

Preheat oven to 350° F. 

In a large bowl mash bananas with a fork. Add egg and vanilla and mix well. Add in all other ingredients and mix well. 

Spoon tablespoon size drops onto a parchment lined or lightly oiled cookie sheet and bake 12 minutes. 

Enjoy! 

November 22, 2019

Sharing delicious (and hopefully nutritious) meals with people I love is one of my favorite things in life. That makes Thanksgiving one of my favorites. It’s also a time where it’s easy to completely give up on health goals until after the New Year, when New Year's resolutions are made, but rarely kept. 

This year from Thanksgiving to January 1st is 36 days. Regardless of which holidays you celebrate, there're more non holiday days in there than holidays. If you relax on your healthy way of eating on the actual holidays and do the best you can on the days in between, you’ll be better off than you would be if you completely give up.

Enjoy your parties and get togethers. Relax on your diet without feeling guilty about it. But, instead of using indulging as an excuse to give up completely until the New Year, get back to it on the days in between. 

If you do the best you can on the days in between, you’ll be better off when January 1st arrives. You might not even need to make a New Years reso...

October 28, 2019

It’s only October, and I’m already tired of hearing about pumpkin spice EVERYTHING. Actually, I was tired of it in September.  So many of the pumpkin spice flavored foods are super sugary and not health promoting. It makes me cringe a little every time I hear the words “pumpkin spice”. The actual spices though, they do have amazing health benefits.

Throughout history, herbs and spices have been used for culinary and medicinal purposes. Today, scientific research is confirming that these plants do have the health promoting benefits that were known and passed down from generation to generation.  More research needs to be done, but what’s been discovered so far is more than enough to encourage incorporating more into your diet for their chronic disease preventing properties. (1,2,3,4)

The specific chemical make up varies for each herb and spice.  They contain components with anti-inflammatory, anti-bacterial, antiviral, antioxidant, antitumour and anticancer properties....

October 28, 2019

This roasted acorn squash and garlic soup makes a perfect fall meal! Lots of garlic and fresh herbs not only taste delicious but pack a health benefiting punch!

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