Sunday, August 30, 2015

Parmesan Shrimp

Submitted by Linda Funk


 1 lb medium shrimp, peeled and deveined
1 tablespoon pure olive oil
2 tablespoons garlic, finely chopped...
1 1/2 cups white wine, I use chardonnay
1/2 fresh lemon, Juice only
1 teaspoon Italian seasoning
1/2 cup softened butter
1 tablespoon parsley
1/2 cup grated parmesan cheese


Heat cast iron skillet and add olive oil.

Add shrimp and cook until tender and no longer translucent, reduce heat. Remove Shrimp and set aside.

Add garlic and cook 2-3 minutes. Do not allow garlic to brown - it will make it bitter.

Add white wine, and lemon juice.

Cook until wine is reduced by half. After it is reduced, add Italian seasoning.

Reduce heat to low, and add butter. If pan is too hot, the butter will separate.

Add shrimp back into sauce, add parsley, and season to taste with salt and pepper.

Sprinkle with grated Parmesan Cheese. Enjoy!

Creamy Avocado Dressing

Submitted by Linda Funk

Creamy Avocado Dressing


1 medium avocado
1 small jalapeno*
1/4 cup cilantro
1 lime, juice
1 green onion
1 clove garlic
3/4 cup buttermilk**
1/4 cup mayonnaise (completely optional)
1/2 tsp cumin seeds, toasted and ground
salt and pepper to taste

Puree everything in a blender until smooth. Store in fridge and finish within a few days.

* Leave the seeds in for more heat or remove them for less.
** Use more buttermilk to make it thinner or less to make it thicker. Enjoy!

Monday, August 24, 2015

Acorn Squash Breakfast



1 large acorn squash
2 teaspoons olive oil
salt to taste
1/4 teaspoon crushed red pepper
4 large eggs
1 teaspoon fresh green onions


Preheat oven to 425° and trim off about 1/2 inch from each end of squash; discard. Slice remaining midsection of squash crosswise into 4 (3/4-inch-thick) rounds. Remove seeds and membrane with a spoon.

Brush both sides of squash with oil, and place on a baking sheet. Sprinkle with salt and crushed red pepper. Bake at 400° for 15 minutes or until squash is just fork tender.

Remove baking sheet from oven. Crack an egg into the center of each acorn slice; sprinkle eggs with remaining salt. Return pan to oven, reduce oven temperature to 325° and bake for 12 minutes or until eggs are cooked. Sprinkle with green onions before serving. Enjoy!

Saturday, August 22, 2015

Inexpensive Sources of Protein

Protein is expensive and you need a lot to be able to build muscle or sustain a healthy lifestyle. List of these foods proves just how resourceful you can be when you're on a budget. It also proves that the excuse "I can't afford to eat healthy" just doesn't cut it. Creating a meal from this list is much cheaper than buying a ready meal or a takeaway. I use all of these and amazing how resourceful you can be when you're on a budget.

Peanut Butter

Who doesn’t like peanut butter? It tastes great, but be careful not to eat too much. You could go through a jar in no time. Stick to all natural peanut butter. The ingredients should say peanuts and possibly salt, but that’s it. I like to throw a tablespoon or two into my oatmeal and milk and then mix it with some frozen blueberries, honey, and cinnamon. It’s a tasty meal that’s easy to make.

Whey Protein

Whey protein powder is likely the cheapest way to get protein without adding any extra calories from carbs or fat. Whey can be added to many things including smoothies and protein pancakes. The possibilities are endless.


Eggs are one of the most nutritionally packed foods out there. Unfortunately, many people get scared off from eating them because of their cholesterol content. The good news is that dietary cholesterol intake does not directly influence blood cholesterol levels. So eat up – yolk and all.


Milk took the #1 spot for the cheapest protein source. It is a combination of whey and casein protein (fast and slow digesting). For those on a tight budget who are not lactose intolerant, milk is a great way to get in extra protein.


Beans are the vegetarian’s choice for cheap protein. They are packed with fiber and protein, and they are low glycemic – which will keep insulin levels under control so that fat can be mobilized and burned. Try mixing some garbanzo beans with olive oil and spices for a healthy hummus snack. If you’re willing to try something new, I’m a huge fan of this cookie dough dip made with garbanzo beans.

Greek Yogurt

Greek yogurt contains bacteria called acidophillus. These living bacteria have many benefits, including the health of the digestive tract. Try mixing some frozen blueberries into your yogurt for a high protein snack. Greek yogurt can also be used in place of sour cream in just about any recipe. This can help lower the calorie content and boost the protein.


Frozen chicken tends to be cheaper than its fresh counterpart, but if you look hard enough, you can find fresh chicken for nearly the same price when it’s on sale. Buy it in bulk and freeze it yourself for an even bigger discount.

Ground Beef

This is the high fat stuff – 20% fat 80% lean. Although if the lean ground beef goes on sale, you can get it for the same price as the high fat stuff. Have no fear though, rinse your beef, and you could remove up to 50% of the fat content.

Cottage Cheese

Cottage cheese is a popular snack/meal for people to eat right before bed. It contains casein protein, which is a slow digesting protein for a long night’s sleep. Need a snack idea? Try adding some cinnamon to cottage cheese and use it as a dip for some sliced apples.

Canned Tuna

Any college kid trying to scrape by has probably eaten canned tuna before. The meats don’t get much cheaper or more convenient than this. Throw a can on top of a salad for a quick, cheap, protein rich meal.


I know what you’re thinking, but it’s good as a side. So if you want a good, low GL side to go with your meat, try quinoa. It’s about 14% protein.

Sunday, August 16, 2015

Weight Loss Apple Cinnamon Water

Boost your metabolism naturally with this ZERO CALORIE Detox Drink. Put down the diet sodas and crystal light and try this out for a week. You will drop weight and have
TONS ON ENERGY! Sounds yummy!

 Makes one big pitcher, re-fill water 3-4 times before replacing apples and cinnamon.

1 Apple thinly sliced (whatever your favorite is)
1 Cinnamon Stick
Drop apple slices in the bottom of the pitcher and then the cinnamon sticks, cover with ice about 1/2 way up then add water.

Cinnamon is metabolism booster and apples are proven to stabilize blood sugar so no spikes causing cravings and the ice water requires your body to heat it before it can be absorbed so it burns calories

Monday, August 10, 2015

Find Out What Miracles Baking Soda Does To Your Skin, Hair And Body.

Baking soda is made from soda ash, and is slightly alkaline and neutralizes acid-based odors in water, and absorbs odors from the air. As baking soda contacts another substance, it naturally neutralizes the pH of the substance and prevents further imbalance or buffers the pH. With this effect, baking soda is able to neutralize odors, remove stains, detox the body and eliminate infection.

While baking soda is a particularly effective health treatment, it should also be noted that the substance can deplete the body of essential vitamins and minerals, particularly B vitamins, folic acid and chromium. Baking soda is best used for short periods of time in conjunction with other nutritional supports to prevent nutritional imbalances
  • Drain cleaner: Pour one cup down the drain followed by three cups of boiling water.
  • Use it as an antacid.
  • Chemical smells out of clothes: Soak clothes for two to three hours or overnight, in one cup of baking soda.
  • Use it as underarm deodorant by applying it with a powder puff.
  • Agitate the machine occasionally. Repeat if necessary. Wash as usual. (This method is great for removing the new smell out of clothes)
  • Mix half a teaspoon with peroxide into a paste and use it as toothpaste.
  • Dog odors and urine: Sprinkle with baking soda. Let set for a few hours before sweeping up
  • Use it as a face and body scrub.
  • Silver polish: Make a paste of baking soda and water, scoop some onto a clean, soft rag, and polish the silver. Rinse and polish dry.
  • Add a cup to bathwater to soften your skin.
  • Soft scrubber: Pour about 1/2 cup of baking soda into a bowl and add enough liquid soap or detergent to make a texture like frosting. Scoop onto a sponge and clean the bathtub or tiles. Rinse.
  • Relieve skin itch from insect bites and pain from sunburn: Put two tablespoons in your baby’s bathwater to help relieve diaper rash.
  • Scouring powder: Simply sprinkle baking soda into a sink and scrub.
  • Apply it on rashes, insect bites, and p>oison ivy irritations.
  • Oven cleaner: Sprinkle baking soda onto the bottom of the oven. Squirt with enough water that the baking soda is damp. Let set overnight, making sure the baking soda is damp before you go to bed. In the morning, simply scoop the baking soda and grime out with a sponge.

Saturday, August 8, 2015

Garlic Broccoli

Submitted by: Linda Funk

This recipe should be illegal!


Head of Broccoli
Olive oil
Fresh garlic

Preheat oven to 375°
Chop a head of broccoli (do not rinse, immediately prior to preparing!)
Mince 2-3 cloves of garlic...
Put broccoli, garlic, 2 tbsp. olive oil, and a few shakes of salt and pepper in a Ziploc bag.
Shake it up!!
Spread out on baking sheet, place on top rack, and bake for about 30 minutes.

Broccoli will be crunchy and delicious! I make this at least 3 times a week and have to control myself once I take it out of the oven, I could eat this alone for dinner!

Thursday, August 6, 2015

Watermelon Pineapple Smoothie

Submitted by: Lorraine Bowring


1 c. watermelon, fresh, organic
2/3 c. pineapple, fresh, organic
1 c. yogurt, Greek, plain, full-fat, plain, organic
1 c. ice, pure & filtered
1 tsp. vanilla extract, organic
3 tbs. water, purified


Cut the fruit into chunks. Add all ingredients to blender except the water and blend until smooth. Add 1-3 tablespoons of water, one at a time, until consistency is thick enough to flow through a straw. Be careful not to add too much water; if you desire a thicker consistency, do not add any water. Pour into two glasses, add straw and enjoy!

Sunday, August 2, 2015

Kale Quinoa Mango Salad

  • 1 cup of chopped baby kale
  • 6 cherry tomatoes (sliced in half)
  • 1 mango (cut into small chunks)
  • 3 tablespoons of fresh lemon juice
  • 1 teaspoon of balsamic vinegar
  • 1 teaspoon of extra virgin olive oil
  • ½ cup - cooked quinoa
  • 1 cup - cooked chickpeas
  • Half an avocado (again cut into small pieces)
  • 1 or 2 tablespoons of feta cheese
  • 1 tablespoon of toasted almonds (sliced)
  • In a small bowl combine and whisk together lemon juice, balsamic vinegar and extra virgin olive oil and set aside.
  • In a large bowl combine and mix kale, cherry tomatoes, mango, and add dressing (mix well).
  • Add quinoa, chickpeas and mix into salad.
  • Top salad with feta cheese, toasted almonds and avocado. Enjoy!