Saturday, May 30, 2015

Cool Shrimp Cucumber Salad

Submitted by: Lauren Odegaard


4 oz. shrimp, fresh, wild-caught
1 c. carrot, fresh, organic
1 c. cucumber, fresh, organic
1 oz. cheddar cheese, mild, raw, organic
1 lemon, fresh, organic
1 tsp. olive oil, extra virgin, unrefined and unfiltered, organic
1/4 c. yogurt, greek, plain, full-fat, plain, organic
1 dsh. black pepper, ground, organic
1 dsh. sea salt, unrefined and pure
1 dsh. garlic powder, organic
1 dsh. cayenne pepper, powder, organic


Sauté shrimp in olive oil and add black pepper, sea salt, and garlic powder. In a bowl, mix together cucumber and carrots. In a separate bowl, stir together Greek yogurt, lemon, cayenne pepper, and raw cheddar cheese, until smooth. Add shrimp to cucumbers and carrot mix and pour dressing over. Serve chilled.

Sweet 'n Spicy Cucumber Salad

Submitted by: Kayleigh


2 tbs. lime juice, pure, organic
2 tbs. honey, raw, unfiltered, organic
1/4 tsp. red pepper flakes, crushed, organic
1/4 tsp. sea salt, unrefined and pure
1 lrg. cucumber, fresh, organic


Whisk together lime juice, sweetener, crushed red pepper and sea salt. Add cucumber to a serving dish. Then add chives, basil and cilantro. Stir to combine. Sprinkle with chopped peanuts. Makes 8 servings (1/2 cup each approx.) **Change the spices up to suit you. Add any other veggies or fruits to this that you might like.

Easy Baked Salmon Dinner

  • 1 large salmon filet
  • 1 bag of frozen brussel sprouts
  • 1 bunch of thin asparagus
  • 2 Tablespoons of olive oil
  • 2 Tablespoons of butter
  • Garlic salt
  • Salt and pepper
  • Fish seasoning

  • Place the salmon skin side down in the middle of the pan. My trick for cooking brussel sprouts is to buy them frozen the in ready to steam bag. Cook them as directed on the package. Once they are cooked put them on one side of the salmon
  • Place the raw asparagus on the other side of the of the salmon
  • Drizzle olive oil over both vegetables and sprinkle with garlic salt
  • Sprinkle your salmon with salt, pepper, garlic salt, and fish seasoning (my favorite seasoning for my fish is called Jonny's Lemon Dill)
  • Cut your butter into small chunks and place it all on top of your salmon
  • Bake at 400 degrees for 20 minutes (or until salmon is cooked through - check the thickest spot)

Now you have salmon, and two veggies for dinner! So yummy and good for you!

Friday, May 29, 2015

Berry Coconut Banana Smoothie

  • 1 cup fresh or frozen strawberries
  • 1 cup fresh or frozen blueberries
  • 1 frozen very ripe banana, cut into chunks
  • 1 cup light unsweetened coconut milk
  • Place all of the ingredients into a blender, Vita-Mix, or Magic Bullet, and blend until smooth. Enjoy!

Thursday, May 28, 2015

Stuffed Peppers


Submitted by: Isabel De Los Rios


2 bell pepper, any color, fresh, organic
1/2 lbs. turkey, ground, grass-fed or pastured, organic
0.5 med. onion, any type, organic
1 clove garlic, fresh, organic
1 c. tomatoes, diced, fresh, organic
0.5 med. zucchini, fresh, organic
1 egg, omega-3, cage-free, organic
1/4 tsp. red pepper flakes, crushed, organic
1/2 tsp. sea salt, unrefined and pure


Preheat oven to 375ºF. Cut tops off peppers (don't throw them out!), and scoop out the seeds. Brown meat in large skillet. Add chopped onion and minced garlic and cook for 4 minutes. Add chopped zucchini and cook 3 minutes. Remove meat mixture from heat. Add tomatoes, spices, and egg and mix well. Place peppers in a glass baking dish. Spoon meat mixture evenly into peppers. Bake for 30-40 minutes until peppers are slightly browned. (Keep an eye on the peppers, as this can happen quickly.)

Wednesday, May 27, 2015

Sweet Potato Fries

  • 2 large sweet potatoes
  • 2 tbsp. coconut oil
  • Sea salt & fresh ground pepper to taste
  • Preheat oven to 375°F. Line a baking sheet with parchment paper. Peel sweet potatoes and cut into even "fries." Toss fries with coconut oil, salt, pepper, and any other seasonings you want. Arrange fries on baking sheet. Bake for about 30 minutes, flipping halfway through. The fries are done when they're tender in the middle and brown on the edges. Enjoy!

Balsamic Cauliflower

  • 1 large head of cauliflower, cut into florets
  • 3-4 tbsp olive oil
  • 2.5 tbsp balsamic vinegar
  • 1/2 cup finely shredded Parmesan cheese
  • Salt and pepper to taste
  • Preheat oven to 425 degrees. Toss the cauliflower with the olive oil in a bowl. Spread out evenly on a baking sheet and sprinkle with salt and pepper. Roast for about 15 minutes, turning once, until it starts to brown. Pour balsamic over the cauliflower and stir. Return to the oven for 6-8 more minutes and sprinkle with cheese. Enjoy!

Monday, May 25, 2015

Bacon, Egg and Toast Cups

Submitted by: Coach Taryn

  • 3 tbsps. butter, unsalted, organic, raw or unpasteurized, grass-fed/pastured
  • 8 slc. sprouted whole grain bread, from organic grains
  • 6 pce. bacon, uncured, nitrate-free, organic, pastured
  • 6 egg, omega-3, cage-free, organic
  • Sea salt, unrefined, & fresh ground pepper, organic to taste
  • Preheat oven to 375°F. Lightly butter 6 standard muffin cups. With a rolling pin, flatten bread slices slightly and, with a 4 1/4-inch cookie cutter, cut into 8 rounds. Cut each round in half, then press 2 halves into each muffin cup, overlapping slightly and making sure bread comes up to edge of cup. Use extra bread to patch any gaps. Brush bread with remaining butter. In a large skillet, cook bacon over medium, until almost crisp, 4 minutes, flipping once. (It will continue to cook in the oven.) Lay 1 bacon slice in each bread cup and crack an egg over each. Season with salt and pepper. Bake until egg whites are just set, 20 to 25 minutes. Run a small knife around cups to loosen toasts. Serve immediately.

Chicken with Mustard Sauce

Submitted by: Cynthia Crkvenac


3 tbs. butter, unsalted, organic, raw or unpasteurized, grass-fed/pastured
1 lbs. chicken breast, skinless, organic, free-range
sea salt, unrefined, & fresh ground pepper, organic to taste
2 c. whipping cream, heavy, full-fat, raw, grass-fed or pastured, organic
3 tbs. dijon mustard, organic
1 c. rice, brown, organic
4 c. water, purified


Put butter into pan and melt. Pound chicken breasts if needed to flatten meat out. Season chicken with salt and pepper. Add chicken and brown on both sides, making sure the chicken is cooked through. Pull chicken out of pan and set aside. Wipe pan (I use a paper towel) and place back on burner. Add heavy whipping cream and Dijon mustard, stirring until blended. Add chicken back in and lower heat to a simmer. Let cook for 10 minutes. Rice prep - I don't know about you, but I had a really hard time getting my brown rice cooked all the way! That is, until I found these great directions: Use 1 cup dry rice to 4 cups water. Rinse rice. Bring water to boil and then add rice. Cook for 30 minutes with lid off. Then drain the rice of excess water and put it back into the pot (off heat) putting on the lid. Let steam for 10 minutes. (It is a lengthy process, but well worth it!)

Sunday, May 24, 2015

Make Your Own Natural Pesticide

Organic garden use can be made without using any dangerous chemicals. Want to know how to kill weeds without using pesticides? These homemade organic weed killers are non toxic, natural, cheap and effective. Natural pesticides use common ingredients that are easily accessible. Here are a few of the best:

Outdoor Options:

Tobacco Spray – Tobacco has long been used as a natural pesticide because the nicotine in it kills many kinds of pests, including aphids, caterpillars, beetles, potato bugs, and even some fungi. It should not be used on tomatoes, peppers, or eggplants but is safe on most things in your garden. It’s also quite easy to make. Simply soak organic tobacco in water overnight. Some suggest boiling it is also effective and that the heat helps to release the nicotine. The water should be light brown, so if it becomes dark you can add more water to it. You can “paint” the leaves of your plants or spray the water on plants to discourage most pests.

Diatomaceous Earth and Chili Pepper – 1 cup Diatomaceous Earth mixed with powdered dried chili peppers and 2 liters of water and allowed to sit overnight makes an effective spray for outdoor plants. The chili pepper will also repel cats and rabbits from your garden.

Indoor Options

Garlic, Onion & Chili Pepper Spray – This is one you can make cheaply with things already in your kitchen. It should be refrigerated and is good for a week. It takes one garlic bulb and one small onion, finely chopped, one teaspoon of chili powder and a quart of water. Steep the mixture for an hour, strain the mixture and add a tablespoon of dish soap to the water. You can coat your indoor plants with this to keep your cats from bothering the plants and it will also repel pests.

Orange Oil Water – You can buy commercially prepared orange essential oils and add to water, or you can save orange rinds and boil them in water to make your own infused water. Add a tablespoon of castile soap or dish soap. Simply spray your plants and repel pests while also making your home smell nice.

Saturday, May 23, 2015

Vanilla Chia Pudding

  • 2/3 cup chia seeds
  • 2 cups unsweetened coconut milk, almond milk or rice milk
  • 1/2 teaspoon pure vanilla extract
  • 3 tbsp. honey
  • 2 tablespoons unsweetened shredded coconut flakes
  • Put chia seeds, coconut milk, honey, coconut flakes and vanilla in a 1-quart glass jar with a lid. Tighten the lid and shake well to thoroughly combine. Or, stir together seeds, almondmilk and vanilla in a bowl. Refrigerate overnight. When ready to serve, stir well. Spoon into bowls and top with fruit of your choice and enjoy.

Strawberry Cream Pie

Submitted by: Sherrie Butler

This recipe is the bomb - so easy and sooooo yummy - what you've been looking for those hot summer nights.


3.5 oz. walnuts, raw, organic
0.25 c. coconut, unsweetened, shredded, organic
2 c. strawberries, fresh, organic
4.5 oz. cashews, raw, organic
2 tbs. vanilla extract, organic
1 c. coconut oil, raw, extra-virgin, organic
1 pinch sea salt, unrefined and pure
0.5 c. honey, raw, unfiltered, organic


Grind walnuts (or substitute pecans) and shredded coconut in food processor, and press in bottom of 9" pie pan, building up the sides slightly. Place remaining ingredients in blender (warm the coconut oil and honey before adding to blender) and blend until smooth and creamy. Pour into pie pan, arrange some extra sliced strawberries on top, and refrigerate between 30 minutes and 3 hours. Yes, it's that easy - OMG!!!

Skinny Green Monster Smoothie

Submitted by: Cindy Gemini

Start your day with a Skinny Green Monster Smoothie! Why should you try a GREEN MONSTER?? Vitamins!! A, C, K, iron, fiber, folate, lutein, magnesium, potassium, protein and calcium!


1 sml. banana, frozen, organic
2 c. spinach, baby, fresh, organic
1 tbs. nut butter, any kind, organic
0.75 c. almond milk, unsweetened, organic
0.5 c. yogurt, greek, plain, full-fat, plain, organic


Place all the ingredients into a blender, add ice (optional), and blend until smooth. You can really make this so many ways, add flax seeds, add protein powder, throw in blueberries, etc. Start with this basic recipe and play around with variations. Give it a try!

Friday, May 22, 2015

Natural Scar/Blemish Remover

If you suffer from pimples would try anything to get rid of them. Luckily, this is one spot treatment which is often successful, as the baking soda dries out pimples and removes excess oil from the skin. The benefit of this home remedy is that it's extremely cheap and easy to use.

Baking soda is amphoteric - which means that it can operate as either an acid or a base. In this way, it can help to neutralize any pH imbalances on the skin. pH imbalances on the skin are a common cause of acne.
Baking soda helps to dry the skin, removing the excess oil which leads to blackheads and breakouts. It also has mild anti-inflammatory and antiseptic properties, which help to reduce the size of pimples.
When mixed with water, baking soda forms a fine, gritty paste which helps to clean and exfoliate the skin, removing oil, dirt and dead skin cells.

Baking soda can also be very drying and sometimes causes redness and irritation in people with sensitive skin. It is a good idea to test out the baking soda treatment on a small patch of skin before applying it all over the face. If you experience any negative side effects, do not continue.

Even if you do not experience any negative side effects, you should avoid using baking soda too regularly. Over time, the baking soda can upset the pH balance of your skin, potentially leading to bacteria growth and more pimples. Therefore, baking soda should be used on the skin no more than twice per week.

Natural Scar/Blemish Remover recipe:  A simple do-it-yourself remedy to minimize acne marks/blemishes. Leave by mixing 1/2 teaspoon baking soda and 1/2 teaspoon purified water to create a paste. Apply to affected area for 5 minutes; splash off. After, apply coconut oil. Prevents darkening. Can be done before sleeping. Worth a try!

May not work for everyone, but it's always worth a try. No need for scrubbing.

Balsamic Roasted Potatoes

  • 2 pounds small potatoes, unpeeled and chopped
  • 2 tbsps. olive oil
  • 1/2 tsp. dried rosemary
  • 1/4 cup balsamic vinegar
  • Salt and pepper to taste
  • Preheat oven to 400 degrees. Drizzle olive oil over potatoes. Sprinkle with rosemary, salt and pepper. Toss gently to coat potatoes. Bake for 25-30 minutes, or until potatoes are just tender.
  • Remove from oven and pour balsamic vinegar over potatoes. Stir to coat. Return to oven for an additional 5-10 minutes. Enjoy!

Thursday, May 21, 2015

Blueberry Muffins

Submitted by: Sarah Rogers


2.5 c. almond meal, organic
3 egg, omega-3, cage-free, organic
1 tbs. lemon zest, from fresh, organic lemons
0.5 c. honey, raw, unfiltered, organic
0.5 tsp. baking powder, organic, gluten & aluminum-free
0.5 tsp. sea salt, unrefined and pure
1 tbs. vanilla extract, organic
1 c. blueberries, frozen, organic


Preheat oven to 300°F. Line muffin tin (makes about 10-12 standard size muffins). In a bowl, mix all of the ingredients except for the blueberries. If using fresh blueberries fold in once everything is combined. If using frozen blueberries, rinse first and then fold in. Fill liners 3/4 of the way full with the batter. Bake for 30-40 minutes. Let cool and remove from pan.

Italian Beef Casserole

Submitted by: Kathy


0.5 lrg. squash, spaghetti, fresh, organic
1 lbs. beef, ground, free-range or grass-fed, organic
4 oz. cheese, parmesan, raw, organic
0.5 c. mushrooms, white, organic
0.5 c. tomatoes, red, fresh, organic
0.25 c. onion, any type, organic
0.25 c. bell pepper, green, fresh, organic
1 c. tomato sauce, organic
sea salt, unrefined, & fresh ground pepper, organic to taste
2 tbs. olive oil, extra virgin, unrefined and unfiltered, organic
Italian herbs or seasoning, organic to taste


Preheat the oven to 350°F. Cook the squash while you get started with the sauce, so it will be hot when you assemble the dish. Shred the cheese if needed and set aside. Sauté chopped vegetables and mushrooms in the olive oil. Add the meat to the vegetables and cook thoroughly. Add the seasonings to taste. Remove seeds from squash. Then scrape out the "spaghetti" strands and layer them on the bottom of a 2-quart casserole dish. Cover the squash with the meat and vegetables. Sprinkle the cheese over the top. Bake for about 15 minutes, until bubbly and cheese is melted.

Spinach and Pepper Jack Stuffed Chicken

Submitted by: Melissa Pruitt


3 pce. tomatoes, sundried, organic
1 tbs. vinegar, balsamic, organic
1 clove garlic, fresh, organic
0.25 tsp. sea salt, unrefined and pure
3 tbs. olive oil, extra virgin, unrefined and unfiltered, organic
2 tbs. basil, fresh, organic
5 chicken breast, skin-on, organic, free-range
1 tbs. coconut oil, raw, extra-virgin, organic
9 oz. spinach, fresh, organic
sea salt, unrefined, & fresh ground pepper, organic to taste
1 c. cheese, colby or pepper jack, raw, grass-fed or pastured, organic


Combine sun-dried tomatoes, balsamic vinegar, garlic, sea salt, olive oil, and fresh basil in a food processor and pulse a few times to combine. Pour the mixture over the raw chicken breasts in a shallow bowl or Ziploc bag to marinate. Cover and refrigerate for 30 minutes or more. Heat coconut oil in a pan over medium high heat. Add spinach, and toss to coat with the oil. Season with salt and pepper to taste. Once spinach has wilted down, remove from heat to a separate mixing bowl. Allow to cool. Take the chicken breasts and cut a pocket on the thickest side of each one. Add shredded pepper jack cheese to the mixing bowl with the cooled spinach and stir. Use a spoon to scoop the mixture and stuff into each pocket of your chicken breasts. Place on George Foreman grill and cook until done, about 5-7 minutes. I serve green beans with caramelized onions and almonds on the side.

Wednesday, May 20, 2015

Strawberry Oatmeal Smoothie

This healthy drink is a great way to get your oats in your diet. This Strawberry Oatmeal Smoothie make the ultimate breakfast to-go. Not only is it healthy, but it’s delicious, filling and ready in less than 5 minutes!
  • ½ cup oatmeal
  • 1½ cup coconut milk
  • ½ cup fresh or frozen strawberries (about 5-6 whole)
  • 1 fresh or frozen banana, sliced before frozen
  • 1 tbsp honey to taste, optional
  • ¼ tsp vanilla extract, optional
  • In a blender, combine coconut milk, oats, banana and strawberries. Add vanilla and honey if desired. Blend until smooth. Serve immediately. Enjoy!

Health Benefits Of Cayenne Peppers

Spicy foods are stimulants and can raise levels of circulation in the body. It’s said to also help prevent blood clots.

Eating these peppers can help speed up your metabolism. It can also help relieve gas in the stomach.

The runny nose, watery eyes, and swelling that occurs with seasonal allergies is never fun. Cayenne peppers are a natural remedy that can help alleviate nasal congestion and stuffiness.

This spicy food thins the mucus in your nasal passages, helping you breathe again. It’s recommended to sprinkle some in your food when you are sick.

It may cause a burning sensation in your throat at first, but cayenne pepper can help stop throat pain within three to seven days.

Making a paste using some cayenne pepper and water is said to help alleviate bothersome pains in the mouth.

If you’ve suffered from this, you know how uncomfortable it can be. Applying a topical application of cayenne pepper can help soothe the ache, as it acts as a counterirritant.  

Some evidence shows that these peppers even have the power to help with gastric ulcers, despite contrary beliefs.

Besides the severe pain, migraines can cause problems with vision, sensitivity to noise and light, as well as tingling throughout the body.

Another study by Laval University in Quebec found that those who consumed cayenne pepper in the morning had less of an appetite during the day.

It helps with blood pressure, cholesterol, and triglycerides.

It has potential to boost your immune system, according to Dr. Andrew Weil, the director of the Arizona Center for Integrative Medicine at the University of Arizona.

Tuesday, May 19, 2015

Turmeric Remedy for Acne Scars

Turmeric paste or powder is a highly effective natural remedy for mild to moderate acne thanks to its antibacterial and antiseptic properties. Additionally, this paste helps acne scars fade for most people.

Turmeric for treating skin disorders has been used for centuries in Eastern and Asian countries.

Turmeric made into a paste and applied to acne-prone areas can destroy the P.acnes bacteria that cause inflammation and remove excessive oil from the skin. Turmeric possesses anti-oxidant and anti-inflammatory properties, which are both beneficial in treating acne.

Author: Daily Health Post

  • Boiled water
  • Holy basil leaves or black tulsi leaves
  • Turmeric leaves
  • A mortar and pestle or a food processor


You will need equal parts holy basil and turmeric. How many leaves you use depends upon how much area needs to be covered. This paste should be made fresh for every treatment, so don’t go overboard.

First, crush turmeric until it makes a thick paste. Set the paste aside. Grind holy basil or black tulsi leaves with just enough boiled water to make a smooth thick paste. Mix together ½ tablespoon tulsi/basil paste with 1 tablespoon turmeric paste and grind all ingredients together. The paste should be of a texture easily spreadable on the skin. Be sure that your paste is smooth, not lumpy.

Apply a thin layer of the mixture to clean, dry skin using a cotton swab, applicator brush, or bare hands. Allow the paste to sit on the skin for up to 15 minutes. Rinse the mixture away with warm, clean water and soap. Be sure to use a water-based moisturizer after washing off the mixture, as this will help balance the oils in the skin and prevent further breakouts and irritation.

This mixture can be applied one to two times daily for several consecutive days. Though it is best to mix up a new batch for every application, not everyone has time for that. It will last in your refrigerator for up to three days. Acne and scars should begin to fade within a couple days. After acne has cleared, use twice weekly to maintain clear skin.

There are a few side effects when taking turmeric capsules or supplements, there are not too many side effects when using turmeric on the skin. In rare cases, people can develop a skin rash. Otherwise, the only side effect is that turmeric will leave a yellow tinge on the skin that can be cleared using a cotton swab and facial toner.

Turmeric is a useful herbal remedy to fight acne. Using these simple home turmeric masks, you can enjoy your own natural spa at home and clear acne. These facial masks are affordable, simple to make and most ingredients are available in your own kitchen or are easily procured. But make sure 1) you do a patch test before you start using it extensively and 2) use genuine turmeric for best results.

Health Benefits of Eggs

Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of. Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of. Eggs are loaded with nutrients, some of which are rare in the modern diet. They are among the few foods that I would classify as “superfoods.” Only with 77 calories, 6 grams of protein and 5 grams of healthy fats. Eggs also contain various other trace nutrients that are important for health.

Really… eggs are pretty much the perfect food, they contain a little bit of almost every nutrient we need.

If you can get your hands on pastured or Omega-3 enriched eggs, then these are even better. They have more Omega-3s and are much higher in Vitamin A and E. Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient we need. Omega-3 enriched and/or pastured eggs are even healthier.

A single large boiled egg contains:
  • Vitamin A: 6% of the RDA.
  • Folate: 5% of the RDA.
  • Vitamin B5: 7% of the RDA.
  • Vitamin B12: 9% of the RDA.
  • Vitamin B2: 15% of the RDA.
  • Phosphorus: 9% of the RDA.
  • Selenium: 22% of the RDA.
  • Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.
It is true that eggs are high in cholesterol. In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg. However… it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood. The liver actually produces large amounts of cholesterol every single day. When we eat more eggs, the liver just produces less cholesterol instead, so it evens out.

Egg consumption consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a reduced risk of many diseases. In one study, 2 eggs per day for 6 weeks increased HDL levels by 10%.

Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of. Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.

Eggs are also high in Vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world. Egg yolks actually contain large amounts of both Lutein and Zeaxanthin. The antioxidants Lutein and Zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them.

Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease. Omega-3 enriched and pastured eggs contain significant amounts of Omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.

Eggs are an excellent source of protein, with a single large egg containing 6 grams.
Eggs contain all the essential amino acids in the right ratios, so our bodies are well equipped to make full use of the protein in them. Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.

On a low-carb diet, which is by far the best diet for diabetics, eating eggs leads to improvements in risk factors for heart disease. Many studies have looked at egg consumption and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes.

In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours. Study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of 8 weeks.

Eggs are pretty much nature’s perfect food. On top of everything else, they are also cheap, easy to prepare, go with almost any food and taste awesome. I personally eat about 3-6 whole eggs per day and my health has never been better.

Monday, May 18, 2015

5 Reasons To Start Drinking Kefir

Kefir originated from parts of Eastern Europe and Southwest Asia. The name is derived from the Turkish word keyif, which means “feeling good” after eating .So basically, kefir is the drink, but kefir grains are the “starter kit” that you use to produce the drink.

The lactic acid bacteria turn the lactose in the milk into lactic acid, so kefir tastes sour like yogurt, but has a thinner consistency.

A 175 ml (6 oz) serving of milk kefir contains:

Protein: 6 grams.
Calcium: 20% of the RDA.
Phosphorus: 20% of the RDA.
Vitamin B12: 14% of the RDA.
Riboflavin (B2): 19% of the RDA.
Magnesium: 5% of the RDA.
A decent amount of vitamin D.

Dairy-free versions of kefir can be made with coconut water, coconut milk or other sweet liquids. These will not have the same nutrient profile as dairy-based kefir. Kefir is a fermented milk drink, cultured from kefir grains. It is a rich source of calcium, protein and B-vitamins

Kefir is a More Powerful Probiotic Than Yogurt

Some microorganisms can have beneficial effects on health when ingested . Known as probiotics, these microorganisms can influence health in numerous ways, including digestion, weight management and mental health.

Yogurt is the best known probiotic food in the Western diet, but kefir is actually a much more potent source.
Kefir grains contain about 30 strains of bacteria and yeasts, making it a very rich and diverse probiotic source. Other fermented dairy products are made from far fewer strains, and don’t contain any yeasts.

Kefir Has Potent Antibacterial Properties

This includes the probiotic Lactobacillus kefiri, which is unique to kefir. Certain probiotics in kefir are believed to protect against infections. Studies show that this probiotic can inhibit the growth of various harmful bacteria, including Salmonella, Helicobacter Pylori and E. coli. Kefiran, a type of carbohydrate present in kefir, also has antibacterial properties

Kefir Can Improve Bone Health and Lower The Risk of Osteoporosis

Osteoporosis (“porous” bones) is characterized by deterioration of bone tissue, and is a massive problem in Western countries. It is especially common among elderly women, and dramatically raises the risk of fractures.

Ensuring an adequate calcium intake is one of the most effective ways to improve bone health, and slow the progression of osteoporosis. Kefir made from full-fat dairy is not only a great source of calcium, but also vitamin K2. This nutrient plays a central role in calcium metabolism, and supplementing with it has been shown to reduce the risk of fractures by as much as 81% .

Recent animal studies have shown that kefir can increase calcium absorption by bone cells. This leads to improved bone density, which should help prevent fractures.

Bottom Line: Kefir made from dairy is an excellent source of calcium. In the case of full-fat dairy, it also contains vitamin K2. These nutrients have major benefits for bone health.

The Probiotics in it May Help With Various Digestive Problems

Probiotics such as kefir can help restore the balance of friendly bacteria in the gut. This is why they are highly effective for many forms of diarrhea. There is also a lot of evidence that probiotics and probiotic foods can help with all sorts of digestive problems.

This includes irritable bowel syndrome (IBS), ulcers caused by H. pylori infection, and various other. For this reason, kefir may be useful if you have problems with digestion. Bottom Line: Probiotics like kefir can treat several forms of diarrhea. They can also lead to major improvements in various digestive diseases

Kefir is Generally Well Tolerated by People Who Are Lactose Intolerant

Many people, especially adults, are unable to break down and digest lactose properly. This condition is called lactose intolerance. Regular dairy foods contain a natural sugar called lactose. The lactic acid bacteria in fermented dairy foods (like kefir and yogurt) turn the lactose into lactic acid, so these foods are much lower in lactose than milk.

They also contain enzymes that can help break down the lactose even further. Because of this, kefir is generally well tolerated by people with lactose intolerance, at least when compared to regular milk. Also keep in mind that it is possible to make kefir that is 100% lactose free, by using coconut water, fruit juice or some other non-dairy fluid.

Bottom Line: The lactic acid bacteria have already pre-digested the lactose in kefir. People with lactose intolerance can often eat kefir without problems.
How to make Kefir at Home:

The last one is not a health benefit, but important nonetheless. If you are unsure about the quality of store-bought kefir, then you can easily make it at home yourself. Combined with some fresh fruit, it makes one of the healthiest and tastiest desserts I have ever come across. You can buy kefir grains in some health food stores and supermarkets but the process is very simple:

Put 1-2 tablespoons of kefir grains into a small jar. The more you use, the faster it will culture.
Add around 2 cups of milk, preferably organic or even raw. Milk from grass-fed cows is healthiest. Leave one inch of room at the top of the jar.
You can add some full-fat cream if you want the kefir to be thicker.
Put the lid on and leave it for 12-36 hours, at room temperature. That’s it.

Once it starts to look clumpy, it is ready. Then you gently strain out the liquid, which leaves behind the original kefir grains. Enjoy!

Friday, May 15, 2015

Cauliflower Crust Hawaiian Pizza

1/2 LARGE head cauliflower (or 2+ cups shredded cauliflower)
1 large egg...
1 cup finely shredded mozzarella cheese (or try another kind!)
1 teaspoon dried oregano
1/2 teaspoon dried minced garlic (or fresh garlic)
1/2 teaspoon onion salt
1/2 cup tomato-basil marinara sauce (or pizza sauce)
1/2 cup finely shredded mozzarella cheese
3 slices Canadian bacon, cut into strips
1/2 cup pineapple tidbits

See full recipe:

7 Fun Ways To Enjoy Chia Seeds

Chia seeds are among the healthiest foods on the planet. They are loaded with nutrients that can have important benefits for your body and brain. Not only are they gluten/grain free naturally, but one tablespoon of Chia Seeds has more calcium than a glass of milk, more Omega-3s than Salmon, and more antioxidants than blueberries.

For weight loss, Chia seeds are an appetite suppressant, and Chia gel may be used to replace food within recipes. Bulking up a meal with Chia gel helps lessen the amount of food consumed, since Chia gel is primarily made up of water. Chia gel may also be used in place of fats within recipes, even within baked goods.

Raspberry-coconut chia pops:

Place 3 tablespoons of chia seed in a mason jar and pour over 12 ounces of coconut milk (from a can). Shake the jar until the chia seeds are fully immersed in the liquid. Add 1 tablespoon of coconut sugar and 3/4 cup of raspberries. Stir well. Let chia pudding set for 2 hours then pour into ice-pop molds and freeze overnight.

Raspberry lemonade chia drink:

Add the following to a pitcher: 2 cups of coconut water Juice 1/2 lemon 3/4 cup of blended raspberries 2 teaspoons of coconut sugar 3 tablespoons of chia seed Let it sit for 30 minutes until it has formed a gel-like consistency.

Lemon and mango chia parfait:

Place 3 tablespoons of ground white chia seed in a mason jar and pour over a can of coconut milk. Add a pinch of vanilla bean, 1 teaspoon of lemon zest and 3 tablespoons of maple syrup. Let it sit for 30 minutes or overnight until thick. Pour into serving glasses then top with freshly sliced mango.

Matcha chia smoothie:

Blend 12 ounces of almond milk with 1 teaspoon of matcha green tea powder, 2 pitted dates, 2 cardamon pods and a pinch of vanilla bean for 30 seconds. Pour into a large mason jar. Add 1 tablespoon of chia seed and shake it well. Let it sit for at least 15 minutes until chia seeds starts to swell. Serve over ice.

Raw cherry and chia bars:

In a food processor, add the following: 1 cup of raw pecans 1/2 cup of dried cherries 1/4 cup raw pumpkin seeds 2 tablespoons of chia seeds 1/3 cup of almond butter 2 tablespoons of maple syrup 1/4 cup of shredded coconut Grind until a paste is formed, about 2 minutes. Add mixture to a baking try and place in the refrigerator for 2 hours. Slice into bars.

Chocolate-chia mousse:

Pour 1 can of coconut cream into a blender, add 1/4 cup of chia seeds, 1/4 cup of maple syrup and 1/2 cup of cacao powder. Let it sit it blender for 10 minutes to allow chia seed to swell to 10 times their size. Once it has formed a tapioca consistency, puree it for 30 seconds or until smooth. Pour into serving cups and let it set for 4 hours. Top with fresh cherries.

Cacao, chia cherry ice-cream:

Add the following to a blender: 1/4 cup chia seeds 1.5 cans of coconut cream 2 tablespoons of cacao powder 3 tablespoons of maple syrup 1 tsp vanilla extract 1 ounce melted unsweetened chocolate 4 pitted dates Let it sit for 15 minutes then blend for 60 seconds or until smooth. The mixture should be thick and creamy. Transfer the mixture to an ice cream maker and churn according to the manufacturers instructions. Freeze until firm enough to scoop.

Thursday, May 14, 2015

Benefits of Pickle Juice

Post-Workout Drink:

Forget coconut water. Athletes swear by pickle juice's scientifically proven benefits to exercise recovery. In one 2010 study, pickle juice halted post-workout muscle cramps in 85 seconds. That, plus its electrolyte-restoring powers has even yielded Pickle Juice Sport - a dill-flavored sports drink. But really, most athletes stick to good old Vlasic!

PMS Remedy:

For those same reasons, pickle juice is widely used as a cure for menstrual cramps. It may also prevent you from eating four bags of potato chips in one day. Not that we ever did that. That was a friend.

Potato Pick-Me-Up:

Add a heavy splash of pickle juice to a pot of simple boiled potatoes for a fantastic side dish. The flavors absorb so perfectly you won't want to add salt, butter, sour cream, or anything to these taters once you're done. Making potato salad? Skip the mayo, and toss with veggies and pickle juice for a much healthier (and more flavorful) version.

Pickleback Shot:

Odds are you've seen this cocktail on a bar menu sometime in the last couple years (lore has it they were first sold out of a London food truck in 2011). Perhaps you scoffed or called it a fad, but the truth is bartenders claim this to be the perfect complement to whiskey, instantly soothing the taste buds and aftershock of a rough liquor.

Hangover Cure:

If you can stomach it on a hangover tummy, pickle juice is a known folk remedy that actually works. It replenishes your depleted sodium levels and helps to assist in rehydration. In many countries, people even take a shot of pickle juice before going out to help prevent dehydration in the first place.

Vinegar Replacement:

Pickle juice works in place of vinegar in salad dressing, soups, or virtually any recipe. It is essentially vinegar on steroids.

Heartburn Cure:

Along with its flavor-boosting benefits, pickle juice seems to have the same health effects as straight-up vinegar. Particularly effective as a heartburn soother, pickle juice may also help to avoid blood-sugar spikes if taken with a meal.

Bloody Mary Booster:

On the not-as-healthy-but-just-as-important side of the spectrum, pickle juice is absolutely dynamite in a Bloody Mary. When its hangover-killing benefits combine with a little hair of the dog, nothing could make your Sunday morning any greater.
Except cronuts

Cleaning Agent:

Food industry insiders have been using pickle juice to clear blackened copper pans for years. It also works well as a grill cleaner, making those charred, crusted-on bits much easier to scrape off.

Dill Pickle Bread:

Make this. Make it now Delicious yeast bread made fun with dill pickles. Perfect addition to every summer picnic for all the pickle lovers.

Pickle Popsicles:

True, you can buy these on (actual, real thing), but you can also just pour some of this glorious nectar into pop molds, paper cups, or ice-cube trays and make your own savory summer snack.


Or maybe you just want some more pickles? Empty your vegetable drawer and throw some onions, carrots, peppers, whatever, into the jar of leftover pickle juice. Let them sit for a few days and BOOM: new pickles!

Meat Tenderizer & Marinade:

Pickle juice has amazing meat-tenderizing abilities and, as a marinade, will add a ton of flavor to your meats, without the extra cals in heavy sauces or marinades. It works exceptionally well on chicken - some claim a skinless breast soaked overnight in pickle juice will taste like fried chicken when cooked, and we say that is voodoo but we're okay with it. Try it on cuts of pork and beef, too.

Fish Poacher:

There is very little in this world that sounds more healthy-boring than poached fish. But, add your pickle juice to the poaching water and you will never look back.

Weed Killer:

The high vinegar and salt content of pickle juice has made it a longtime favorite with gardeners. Dumping it on dandelions, thistle, and virtually all common weeds that crop up around your home. Bonus, it's pet-friendly and you probably already have it in your fridge!

Recipe Add-On:

We lost track of all the things you can add pickle juice to, but some favorites include: BBQ sauce, hummus, chicken salad, mac 'n' cheese, gazpacho, deviled eggs, vinaigrette, borscht, beet salad, salsa, bean dip, and meatloaf.

Hiccup Stopper:

We've found little scientific evidence backing up this claim (and, frankly, we're glad the scientists are working on other things), but many, many people claim that the number-one cure for hiccups is a small glass of pickle juice. Given how well this stuff works on everything else in the world, we believe it.

Strawberry Shortcake Muffins

Submitted by: Coach Taryn


2.5 c. oats, whole, dry, organic
1 c. yogurt, greek, plain, full-fat, plain, organic
2 egg, omega-3, cage-free, organic
0.75 c. coconut sugar, organic
1.5 tsp. baking powder, organic, gluten & aluminum-free
0.5 tsp. baking soda, pure
2 c. strawberries, fresh, organic


Preheat oven to 400ºF. Line muffin tin with foil liners. (I bought the foil liners from the store and just took out the paper insert. Paper liners don't work well when there's no flour in the recipe.) Place all ingredients (except strawberries) in a blender or food processor. Blend until oats are smooth. Pour mixture into a bowl, and stir in 1 1/2 cups of strawberries. Pour batter into muffin pan, dividing among the liners. Top each muffin with remaining 1/2 cup of strawberries. Bake for 20-25 minutes (until toothpick comes out clean). Each muffin has 1 carb and .5 protein.

Wednesday, May 13, 2015

How to Lose Weight Fast With the Japanese Morning Banana Diet

Breakfast is not just one of the most important meals of the day but also something you should not skip if you want to shed the kilos. However, it can be hard to find an easy breakfast option that fills you up, without making you consume more calories than you want to.

The morning banana diet is a simple plan that banks on the nutrient-rich properties of bananas to aid rapid weight loss. As per the diet, a person can only eat bananas for breakfast and the diet allows you to eat anything else for lunch, dinner, and snack-time.

Bananas are loaded with digestive enzymes that fuel up the system, eating bananas in the morning can recharge the metabolism, satiate you to an extent, thereby stopping you from overeating. They are also a good source of potassium, and fiber which regulates body fat, fight toxins and energize the body.

Among the variety of dietary plans is the Morning Banana diet, which was developed in Japan and became popular around late 2000. Simply put, the diet aims to achieve weight loss through the consumption of an unlimited amount of bananas coupled with a glass of room temperature water or milk as your breakfast meal. Choices in food consumption for lunch and dinner are unimpeded.

If desired, dieters can have more than one banana for snacks in between meals. However, desserts of any kind are not allowed. Dieters may not eat anything after 8pm, and they must hit the sack before 12am. A professor in Japan describes it to be a fad diet because of the nutrient imbalance the diet causes.

There are several notable potential problems with the Japanese morning banana diet, one of which is the misuse of the unregulated lunch and dinner rule. People who start following the diet have the tendency to overeat since they have the permission to eat anything they want as long as they incorporate the bananas during meals.

On the other hand, bananas contain a great amount of dietary fiber, which is beneficial to the digestive system as well as other bodily functions. Two pieces of banana for breakfast contain 6 grams of both soluble and insoluble fiber, which can reduce the amount of calories you consume on a daily basis. The fiber collects in the stomach, which lengthens the feeling of being full.

A type of fiber found in the banana, called resistance starch, further helps in weight loss through calorie burning. The fiber ferments in the digestive tract, and over time produces byproducts that enhance the body’s ability to burn fats by up to 25 percent.

Apparently, a diet consisting of mostly bananas will be simple and cheap. There’s no hassle like other diets that consist of multiple food requirements. The process is as hassle-free as stopping by the marketplace and buying a hand of bananas.

Another benefit is that the Japanese morning banana diet is cheaper than other weight loss techniques and fad diets that have surfaced over decades. This, of course, depends on the other food choices you decide to eat with the bananas. While they are fiber-rich, bananas do not provide the required amount of protein, so be sure to mix up your meals with some salmon or lean cuts.

Monday, May 11, 2015

3 Drinks to Help Your Weight Loss

Outside the benefits of exercising regularly and cutting out junk food, there’s another fat-burning tool that you can also use to drop a few pounds – drinking juice. Juicing floods your system with powerful nutrients and antioxidants. It may also help retrain your taste buds to enjoy healthy fruits and vegetables, making it the first step toward a long-lasting lifestyle change, or jumpstarting a weight-loss regimen. Well not just juice, there are a few other drinks in the mix as well. So if you want to make a change, here are 3 fat burning drinks that you can use to lose some of that weight:

The Monster Detox Mix

Ingredients - 1 celery stick - ¼ of a beet - 3-4 kale or spinach leaves - 1 carrot - 1 slice of ginger Instructions : Prepare the ingredients and mix them in the juicer.

This particular mix of veggies actively work together to flush toxins out of your body. Many of these toxins make it more difficult for your body to burn off excess fat. By drinking this juice, you can up your metabolism and make it easier for your body to become an active fat burner. While it won’t directly have an effect on your fat content, it will help get your body to a state where it can slim down more easily.

Green Tea Try drinking about 5 mugs of green tea a day for 1-2 weeks. The water content works to improve your metabolism, and the energy boost that you get from the tea can increase your heart rate. By increasing your heart rate, your body will work harder to pump blood throughout your body – burning more calories in the process. The green tea diet may help you lose weight by blocking absorption of carbohydrates and helping burn fat stores in the body. As a powerful antioxidant, a green tea diet may also help protect you from disease.

There is evidence that drinking water, especially lemon water, first thing in the morning can help maintain a healthy weight. Researchers in Germany found that drinking enough water increased metabolism Of course, drinking water (or lemon water) by itself isn’t going to be a miracle weight loss solution, but with other healthy habits, it can help maintain a healthy weight.

Warm Water (Could Add Lemon) It can really be this simple. Water on its own is a basic tool that people use to burn through their excess fat. Like the other drinks on this list, water can be used to increase your metabolism, which ups the rate at which your body burns through calories. You can also drink water in between meals to help silence any cravings you have for extra food. One of the biggest causes of weight gain is overeating, so knowing how to put a stop to the urges is imperative if your goal is to take a few inches off of your waistline. In general, you should try to drink enough water to fill half of your body weight in ounces. So if you weigh 160 lbs, squeezing 80oz of water into your day should be a goal – maybe even more if you’re active. Just be careful not to drink too much, because there will eventually come a point where it becomes unhealthy. All of the drinks on this list are primarily selected because of the effects that they have on your metabolism. By increasing your metabolic rate, your body will work harder to burn through calories and keep excess weight from sitting on your waist.

Saturday, May 9, 2015

No Bake Watermelon Cake made with Whipped Cream and Berries

If you are looking to cut a few calories on cake you’ve gotta try this cake. This is the best Healthy No Bake Cake you will ever taste! Easy to make and yummy to consume!

With just a few ingredients you can enjoy a tasty slice of this watermelon cake without jeopardizing your healthy eating. It’s low in calories and high in taste: the perfect combination! Plus this naturally sweet watermelon cake is packed full of fruit so you can enjoy a guilt free second slice.

Use a can opener to open the can, and pour off the top liquid. Save this to make a smoothie later or use it wherever coconut milk is called for in a recipe.

Scoop the coconut cream remaining in your can into your chilled bowl. Whip the coconut cream until sufficiently fluffy. I prefer to use my immersion blender to make coconut cream. Add in a touch of sweetener (optional) and about 1/4-1/2 tsp pure vanilla extract or a vanilla bean and whip it again.
You can use the whipped coconut cream just like regular dairy whipped cream. It will keep in a sealed jar in the fridge for a week or two.

Pick a great watermelon to use to make your Watermelon cake. Look for a firm, symmetrical watermelon that is free from bruises, cuts or dents. Remember that a good watermelon is heavy for its size. And the underside of the watermelon should have a creamy yellow spot from where it sat on the ground and ripened in the sun.

Watermelon is an excellent source of lycopene, a red pigment found in tomatoes. Watermelon has more lycopene than tomatoes – up to 20 milligrams in each two-cup serving. Watermelon also contains vitamins A (beta carotene), vitamin C, vitamin B6 and is a good source of potassium.

Place can of full-fat can coconut milk without guar gum in the fridge overnight. It also helps to chill your stainless steel bowl in the freezer for 5 -10 minutes prior to whipping your cream. When the bowl is chilled and you’re ready to make whipped coconut cream, remove the chilled can from fridge and flip it upside down. The liquid coconut milk (the part that doesn’t harden) will now be at the top of the can.

Don’t forget to Decorate! Enjoy!

Note: Freezing the water melon for 15 to 30mins was actually drying the watermelon water in order to have the cream stick to it. I have actually doing it 2 times to get the cream stick to the watermelon.

If you are using store bought whipped cream Make sure you watermelon is nice and cold. I think this makes the world of difference. Also, pat down your watermelon with a paper towel before you start.

Thursday, May 7, 2015

Crisp Cucumber Salsa

Submitted by: Linda Funk


2 cups finely chopped seeded peeled cucumber
1/2 cup finely chopped seeded tomato
1/4 cup chopped red onion
2 Tbsp minced fresh parsley
1 jalapeno pepper, seeded and chopped
4-1/2 tsp minced fresh cilantro
1 garlic clove, minced or pressed
1/4 c reduced-fat sour cream
1-1/2 tsp lemon juice
1-1/2 tsp lime juice
1/4 tsp ground cumin
1/4 tsp seasoned salt
Tortilla chips


In a small bowl, combine the first seven ingredients. In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately with chips. Enjoy!

Note: 1/4 cup is only 16 calories!

Healthy Zucchini Bread

Submitted by: Coach Taryn


1.5 c. almond flour, organic
2 tsp. cinnamon, ground, organic
1 tsp. baking soda, pure
0.5 tsp. sea salt, unrefined and pure
3 egg, omega-3, cage-free, organic
0.25 c. honey, raw, unfiltered, organic
1 med. banana, fresh, organic
1 c. zucchini, fresh, organic


Preheat oven to 350ºF. Grease a loaf pan. In a small bowl, combine almond flour, cinnamon, baking soda, and salt. In a large bowl, combine eggs, honey, and banana. Mix very well. Add the shredded zucchini and mix well. Add the dry ingredients to the wet ingredients a little at a time, stirring constantly until batter is fully mixed. Transfer batter to loaf pan, and bake for 35-40 minutes, until a knife or toothpick inserted in the middle comes out clean.

Five Simple Rules to be Happy:

The 92-year-old, petite, well-poised and proud lady, who is fully dressed each morning by eight o’clock, with her hair fashionably coifed and makeup perfectly applied, even though she is legally blind, moved to a nursing home today.

Her husband of 70 years recently passed away, making the move necessary. After many hours of waiting patiently in the lobby of the nursing home, she smiled sweetly when told her room was ready. As she man...euvered her walker to the elevator, I provided a visual description of her tiny room, including the eyelet sheets that had been hung on her window. “I love it,” she stated with the enthusiasm of an eight-year-old having just been presented with a new puppy. “Mrs. Jones, you haven’t seen the room …. just wait.” “That doesn’t have anything to do with it,” she replied. “Happiness is something you decide on ahead of time.

Whether I like my room or not doesn’t depend on how the furniture is arranged, it’s how I arrange my mind. I already decided to love it. It’s a decision I make every morning when I wake up. I have a choice; I can spend the day in bed recounting the difficulty I have with the parts of my body that no longer work, or get out of bed and be thankful for the ones that do.

Each day is a gift, and as long as my eyes open I’ll focus on the new day and all the happy memories I’ve stored away, just for this time in my life.” She went on to explain, “Old age is like a bank account, you withdraw from what you’ve put in. So, my advice to you would be to deposit a lot of happiness in the bank account of memories Thank you for your part in filling my Memory bank. I am still depositing.” And with a smile, she said: “Remember the five simple rules to be happy: 1. Free your heart from hatred. 2. Free your mind from worries. 3. Live simply. 4. Give more. 5. Expect less.

If you enjoyed this post please share! <3

Wednesday, May 6, 2015

Chicken and Veggies

Submitted by: Isabel De Los Rios


1 lbs. chicken thighs or breast, free-range, organic
1 med. zucchini, fresh, organic
1 med. squash, yellow, fresh, organic
0.5 c. olive oil, extra virgin, unrefined and unfiltered, organic
2 tsp. dill weed, dried, organic
0.5 tsp. tarragon, dried, organic
0.5 tsp. black pepper, ground, organic
1.5 tsp. lemon zest, from fresh, organic lemons
2 tbs. lemon juice, pure, organic
sea salt, unrefined and pure to taste


Marinade: Heat the oil in a small saucepan. (Be sure to use low heat. You want to add some warmth to the oil, not cook it.) Add herbs, pepper, and lemon peel. Let sit over very low heat for 4-5 minutes (do NOT cook). Remove from heat, let cool slightly, and stir in lemon juice. Main Dish: Marinate chicken in marinade for at least 30 minutes (reserve a few tablespoons of the marinade for your veggies). Preheat oven to 375ºF. Place chicken on a baking sheet or in an oven-safe dish. Bake for 30-35 minutes. Cut zucchini and yellow squash into 1-inch pieces and arrange in an oven-safe dish. Sprinkle with reserved marinade. Bake for about 20 minutes.

Tuesday, May 5, 2015

Unusual Uses For Eggs and Egg Shells

Do you have extra eggs or eggshells lying around? Don’t toss them, here’s are unusual ways to put them to good use.

Have stubborn messes that soap and water alone won’t take care of? Crushed eggshells provide gentle but effective scrubbing power.

An empty egg carton is the perfect place to start seedlings where they won’t be eaten by wild animals or overgrown by weeds.

For a truly unique decoration, empty and decorate eggs. They can be made into any color and design you like.

Replace your soil’s lost nutrients by adding crushed eggshells. Eggshells contain lots of calcium, a mineral your plants need to grow.

Get shiny, lustrous hair by conditioning your hair with a mix of eggs and olive oil.

Keep your pet healthy in a natural way by crushing eggshells and adding them to his food.

Crushed eggshells sprinkled in your garden is a great way to deter pests such as slugs and snails.

If your coffee is too bitter, try adding a little crushed egg shell to your coffee grounds before brewing for a smoother, more enjoyable flavor.

Why spend the money on fertilizer when you can make your own? Eggshells are a great addition.

Is your skin dry and cracking? Wash your face and body with an egg yolk wash for skin that is soft and smooth.

Keep your leather furniture looking clean and shiny by wiping it with egg white. Egg whites are a safe and natural way to strip the dirt and oils that have built up.

Alternately, fill your empty eggshells with wax and a wick instead, for a beautiful, homemade candle.

Keep your laundry looking fresh and new by adding crushed eggshells in a closed cotton sack. The shells will whiten while your machine cleans.

Mix eggshells and apple cider vinegar together for a safe and natural acne treatment.

Monday, May 4, 2015

Great Tips For How to Start Your Run/Walk

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to run in the first place. If you've never run before or you've had a long break from running, it can feel intimidating to get out there and start running.

Running can strengthen your cardiovascular system, increase bone density, and clear your mind. But to avoid injury or burnout, begin slowly, says John Honerkamp, the head of training for the New York Road Runners club. Here are some tools and tips to help you get fired up about your new fitness lifestyle, give you a heads-up on where to start, and what to expect when adding running or walking to your routine.

Everyone Starts Somewhere

A lot of people may be able to run faster and longer than you and that’s OK. Don’t be afraid to embrace your current level of fitness, and focus on making incremental progress. Simply moving more than you were before is a huge accomplishment.

Find the Right Shoes for You

Make sure that the shoes you wear when walking or running are a good fit for you. Your shoes are your foundation—you don’t want to hurt yourself or experience unnecessary aches and pains that could be prevented with proper footwear. If you can get your feet and stride tested at a specialty running shop, go for it! If not, just be prepared for some trial and error until you find the shoe that suits you best.

Pace or Length, not Both

A big mistake that runners (of all levels) can make is to run faster and longer at the same time. This can be a recipe for disaster; I actually had to find this out the hard way. Make sure you choose a goal and intention for each run or walk: Are you going to try and go farther or faster today? Focus on one metric at a time so that you don’t overdo it.
Walk and Talk

Going for a walk, or even a jog, can be more fun with company. Running with a partner or group increases your motivation to run. Especially at first, a "running buddy" can really help you make running a habit. Make sure you are working at the same fitness levels and agree on your running plan. When running with a group, try to keep pace with the others, accelerate when they do but only if you feel comfortable with it. Do not force yourself.

Get a Training Plan

Don’t be afraid to seek out help from experts. Training plans are designed and scheduled in a way to help you safely start where you are, and get you to where you want to be. Whether you want to be able to run 30 minutes without stopping or conquer your first 5K, there are plenty of good tools to help you find your way to success.

Be Prepared for “Off” Days

Some days you won’t feel like moving—that’s totally normal. As with anything new, there are going to be some complicated times and days when you have more motivation than others. On days when you’re well and uninjured but just don’t feel like training, lean on your workout buddies, or show up at your local running shoe store for a group run. Your friends will lean on you when their motivation runs low, so they’ll be happy to return the favor when you’re in need.
If you’re feeling really run down and exhausted in addition to lacking motivation, take an unplanned rest day. Often, one day off provides the mental break you need to get back into training the next day.

Sunday, May 3, 2015

Garlic Kale Eggs

  • 4 eggs
  • 2 tbsp. coconut oil
  • 4 green onions, chopped
  • 2 garlic cloves, minced
  • 2 bunches kale, chopped
  • Salt and pepper to taste
  • In a medium cast iron pan over medium-high heat, melt the coconut oil. Add the green onions and garlic and cook, about 1 minute. Add kale and sauté, stirring frequently until it begins to wilt. Add salt and black pepper. Keep cooking, stirring occasionally, until the kale softens.
  • Create a pocket for each egg in the kale using a spoon. Crack 1 egg into each pocket. Reduce the heat to medium-low and sprinkle salt and black pepper on the eggs. Cover the pan and let the eggs cook until almost opaque. Turn off the heat and let the eggs rest, covered, until done to your desire. Serve immediately. Enjoy!

Drinking Tea Can Help You Lose Weight

Drinking tea can help you lose weight, scientists have shown that tea contains high levels of compounds that combat the absorption of fat. The compounds, called theaflavins and thearubigins, stopped the pounds from piling on when given to rats on a high-fat diet, Japanese research published in the journal Nutrition this month, found.
There are several variations to weight loss with 2 main ideas, one is to reduce the amount of calories you take in, second is to enhance consumption of calories, or burn them. Tea excites our nervous system which transforms fat into energy we can use to perform our daily tasks.

Green tea is made of leaves from Camellia sinensis and is a rich source of antioxidants, it goes through the minimum amount of oxidation during production. Molecules produced during the process of breaking down food are called free radicals, they may also occur from drinking, smoking, or pollution, drinking tea rich in antioxidants prevents free radicals from causing harm to our bodies.
There are other varieties of tea that can help you lose weight. Some are mentioned below:

Star anise tea helps promote digestion. Star anise is a fruit of Illicium verum, a tree native to China. Digestive problems are a big reason behind weight gain. This tea can easily be prepared by adding one whole pod into a cup of hot water for 10 minutes, sweeten if desired. Sipping this tea when you have an upset stomach is very soothing.

Peppermint tea is another type of wonder brew, it can help control and improve your eating habits. Peppermint leaves are used to make a light refreshing tea, take one tablespoon dried fresh peppermint leaves and add boiling water. Leave to steep 5-7 minutes and enjoy hot or chilled. You can add honey if you like it sweet.

Oolong tea is even more effective than green tea when it comes to fighting obesity. It’s a semi-fermented variant of tea. It helps reduce bad cholesterol and promotes burning of fat cells. Two cups of this tea is recommended every day for weight loss.

Oolong tea should be steeped 1-5 minutes. I personally prefer to brew tea from loose leaf tea in a teapot, rather than using teabags. First of all the quality of most of the teabags are not that good. Second you don’t know where it comes from and what’s really in the teabag. Third even the taste is different. K-cups are also a big NO for me. Buy a good pack of loose leaf tea and enjoy your tea time.