Wednesday, September 30, 2015

Easy Pesto Chicken Dinner

  • 5 boneless skinless chicken breast
  • 12 cup basil pesto
  • 2 -3 tomatoes, sliced
  • 12 cup mozzarella and cheddar cheese, shredded
  • Preheat oven to 400 degrees F.
  • Place chicken and pesto in medium bowl; toss to coat.
  • Place chicken on prepared baking sheet. Bake for 20-25 minutes or until chicken is no longer pink in center.
  • Remove from oven; top with tomatoes and cheese.
  • Bake for an additional 3-5 minutes or until cheese is melted. Enjoy!

Natural Cough Remedies for Cough

Coughing can be a real drag. It's annoying -- especially to those around you -- and it can really take a toll on your body. Before you reach for the cough syrup, try one of these natural remedies. There are many natural remedies for coughing that will help ease the discomfort, and (hopefully) cure it for good.

A natural remedy to soothe your nagging cough could be as close as your kitchen cupboards or refrigerator.

Natural remedies can be effective ways to treat a cough, but only if used properly and at the correct potency.

Eating pineapple helps to break down mucus congestion as it contains an ingredient called bromelain, which is an anti-inflammatory.

Drinking a warm glass of water with lemon juice and Manuka honey added to it is a great way of increasing your intake of fluid and bioflavonoids. Manuka honey is also a natural antibiotic.

Drinking herbal teas including fenugreek, rosehip, licorice root, echinacea, lemon with ginger and Manuka honey may help to ease congestion and also provides the body with vitamin C.

Steam inhalations of eucalyptus oil in a bowl of hot water may temporarily alleviate the nasal congestion associated with the common cold. Lean over the bowl with a towel over your head and spend 10 minutes inhaling the vapours.

Keep hydrated by drinking at least two liters of fluid per day. Dehydration will slow down your recovery time and reduce the amount of metabolic wastes excreted via the kidneys.

Include plenty of garlic, ginger, chili peppers and horseradish in your diet, as these ingredients will act as decongestants and open up the sinus cavities.

A supplement of vitamin C powder added to water and gargled will help to provide antioxidants to the respiratory system and help reduce inflammation in the throat. Add some echinacea or olive leaf liquid for an even better throat gargle.
Get plenty of rest and sleep so that your body recovers properly.

Sunday, September 27, 2015

Easy & Healthy Shrimp

Easy & Healthy Shrimp....No Butter (uses chicken broth, white wine, lemon juice)

4 tsp olive oil
1 1/4 pounds med raw shrimp, peeled and deveined (tails left on)...
6-8 garlic cloves, minced
1/2 cup low sodium chicken broth
1/2 cup dry white wine
1/4 cup fresh lemon juice
1/4 cup + 1 T minced parsley
1/4 tsp salt
1/4 tsp freshly ground pepper
4 lemon wedges

In a large nonstick skillet, heat the oil. Saute the shrimp until just pink, about 2-3 minutes. Add the garlic and cook stirring constantly, about 30 seconds. With a slotted spoon transfer the shrimp to a platter and keep them warm.
In the skillet, combine the broth, wine, lemon juice, 1/4 cup of the parsley, the salt and pepper; and bring it to a boil. Boil uncovered, until the sauce is reduced by half.
Spoon the sauce over the shrimp. Serve garnished with the lemon wedges and sprinkled with the remaining tablespoon of parsley. Enjoy!

Friday, September 25, 2015

Halloween Pizza Mummies

Submitted by: Rosy Cromb


English muffins
Pizza sauce
Black olives...
Red or green pepper
Cheese sticks or slices


Heat the oven to 350ยบ F. For each mummy, spread a tablespoon of pizza sauce onto half of an English muffin (toast it first, if you like).

Set olive slices in place for eyes and add round slices of green onion or bits of red or green pepper for pupils.

Lay strips of cheese (we used a pulled-apart cheese stick) across the muffin for the mummy's wrappings.

Bake for about 10 minutes or until the cheese is melted and the muffin is toasty.

Thursday, September 24, 2015

Easy No Bake Oatmeal Pumpkin Cookies

Submitted by: Tina Lee

1 C Quick Oats
⅓ C canned pumpkin
¼ C raisins...
¼ tsp salt
½ tsp pumpkin pie spice
1 Tbsp oil
½ tsp vanilla extract
2 Tbsp honey

Mix all ingredients in a medium size bowl. Scoop out with cookie scoop onto wax paper. let them set. Enjoy!


Saturday, September 12, 2015

Cheese Witch’s Brooms

Witch brooms out of pretzels and string cheese. a non-super sugar Halloween treat! love this!!!!

Cheese Witch’s Brooms
For 12 brooms.
- 12 Slices of Cheese
- 12 Pretzel sticks
- 12 Fresh Chive

1.- Fold each cheese slice and cut the fringes of the broom using a pair of scissors.
2.- Roll the slice of cheese around a snack stick having the fringes looking down.
3.- Finally to keep the cheese around the stick, use some chive and knot it around.

Vitamin D Deficiency Signs And Symptoms

Summer's not even officially over and my vitamin D levels are already too low!

Despite a few walks and runs in the sun and on the beach several times this summer it seems this was still not enough.

Many people are vitamin D deficient and they don’t even know it. It's one of the most common deficiencies. Get your levels checked to be sure its Vitamin D you’re lacking.

There are several signs and symptoms of vitamin D deficiency which you should look out for. Just because you have some of these symptoms, it does not necessarily mean you are deficient. However, it is always best to consult your doctor to be on the safe side!

Serotonin, the hormone which controls your mood, rises when exposes to bright light, and falls with decreased exposure. Scientists have concluded the feeling ‘down’ may be a symptom that you are vitamin D deficient, since you may not get enough natural sunlight [5].

According to Dr. Holick, many patients with aching bones are misdiagnosed by their doctors, and told they suffer from fibromyalgia or chronic fatigue syndrome.
“Many of these symptoms are classic signs of vitamin D deficiency osteomalacia, which is different from the vitamin D deficiency that causes osteoporosis in adults,” he says. “What’s happening is that the vitamin D deficiency causes a defect in putting calcium into the collagen matrix into your skeleton. As a result, you have throbbing, aching bone pain.”

Since vitamin D is fat soluble, body fat can ‘collect it’. The more body fat you have, the more vitamin D is absorbed, meaning less can be properly utilised. The same can be said for people with large amounts of muscle mass, or those with a larger frame. The larger you are, the more vitamin D you require.

According to Dr. Holick, head sweating may be one of the first symptoms of vitamin D deficiency [6]. It can be common in new-born babies.

Those with a darker skin tone are at a greater risk of vitamin D deficiency, since they need more sun exposure in order to produce the same amount of vitamin D as someone with lighter skin.

Sunlight is the biggest sources of vitamin D. However, the best source of vitamin D naturally is from oily fish, such as herring, sardines, tuna and salmon. Other sources include fortified foods such as cereals, milk and other dairy produce.

These foods do contain moderate amounts of vitamin D, however if you are deficient, then the most convenient, cheapest way is to invest in a supplement.

There are a few different kinds of supplements available. One is vitamin tablets, such as Vitamin D3.

These are a great direct source of vitamin D, and are easy to consume, so you can instantly hit your daily goals!

Another great option is cod liver oil, which is a great source of vitamin D, as well as vitamin A and essential fatty acids. These too are easy to take, and are very popular.

Finally, you can opt to take a multivitamin. These do not contain as much vitamin D as the others, so are best for those who do not need to increase their daily vitamin D intake by as much, and those who would like to reap the benefits of other and minerals, such as magnesium, calcium, zinc, selenium, as well as vitamin A, E, B, K, and C.

Friday, September 11, 2015

Signs And Symptoms For An Underactive Thyroid


Hypothyroidism, also called underactive thyroid disease, is a common disorder. With hypothyroidism, your thyroid gland does not make enough thyroid hormone. It's estimated that as many as 25 million Americans have a thyroid problem, and half of them have no idea that they do. Hypothyroidism, or an under-active thyroid, accounts for 90% of all thyroid imbalances.

It's not clear what causes Hashimoto’s disease, but it runs in families. It's also common in people with another immune system disorder, such as type 1 diabetes and vitiligo.

The thyroid, a butterfly-shaped gland in the center of your neck, is the master gland of metabolism.
The thyroid gland is located in the front lower part of your neck. Hormones released by the gland travel through your bloodstream and affect nearly every part of your body, from your heart and brain, to your muscles and skin.

Women, particularly older women, are more likely to develop hypothyroidism than men. You are also more likely to develop hypothyroidism if you have a close family member with an autoimmune disease

How well your thyroid is functioning is inter-related with every system in your body. If your thyroid is not running optimally, then neither are you.

Fatigue after sleeping 8 to 10 hours a night or needing to take a nap daily.
Weight gain or the inability to lose weight.
Mood issues such as mood swings, anxiety or depression.
Hormone imbalances such as PMS, irregular periods, infertility and low sex drive.
Muscle pain, joint pain, carpal tunnel syndrome, or tendonitis.
Cold hands and feet, feeling cold when others are not, or having a body temperature consistently below 98.5.
Dry or cracking skin, brittle nails and excessive hair loss.
Mind issues such as brain fog, poor concentration or poor memory.
Neck swelling, snoring or hoarse voice.

Sunday, September 6, 2015

Spinach Dip Stuffed Chicken Breast

Submitted by: Coach Taryn


1 lbs. chicken breast, skinless, organic, free-range
1 c. cheese, colby or pepper jack, raw, grass-fed or pastured, organic
8 c. spinach, fresh, organic
1/2 c. yogurt, greek, plain, full-fat, plain, organic
2 tbs. almond flour, organic
2 tbs. seasoning, cajun, organic


Preheat oven to 350°F. Wilt spinach in a big pan on the stovetop. Mix together pepper jack cheese, cooked spinach, and Greek yogurt. (If you just cooked the spinach, the cheese should melt nicely and make a delicious dip!) In a small bowl, combine almond flour and Cajun seasoning (see recipe below). Dip both sides of chicken breast in the mixture. Place a spoonful of the spinach dip in the middle of each chicken breast. Fold the ends up and use a toothpick to hold them in place. (Feel free to roll the finished product in the almond flour/Cajun seasoning mixture again at this time.) Bake for 18-22 minutes, until chicken is cooked through. Cajun Seasoning 2 1/2 teaspoons paprika 1 1/2 teaspoons chili powder 1/4 teaspoon cayenne pepper 1/4 teaspoon pepper 1/4 teaspoon oregano 1 teaspoon sea salt

Turkey Avocado Spinach Sandwich

Submitted by: Heath


2 slc. sprouted whole grain bread, from organic grains
1 oz. spinach, fresh, organic
1 tsp. olive oil, extra virgin, unrefined and unfiltered, organic
1/4 tsp. vinegar, apple cider, organic, unfiltered, raw
1 pinch sea salt, unrefined and pure
2 oz. turkey breast, skinless, free-range, organic
1/4 avocado, fresh, organic
1 slc. onion, yellow, organic


Lightly toast 2 slices of Ezekiel 4:9 sprouted grain bread. In a bowl, toss the fresh spinach leaves with the olive oil and apple cider vinegar. Layer the bread with the spinach leaves and lightly season with sea salt. Top with turkey, sliced avocado, and onion. Cut sandwich in half and enjoy!

Pumpkin Pie Muffins

Submitted by: Pam


1 1/2 c. almond flour, organic
1/4 tsp. sea salt, unrefined and pure
1/2 tsp. baking soda, pure
1 tsp. cinnamon, ground, organic
1/4 tsp. nutmeg, organic
1/4 tsp. ginger, ground, organic
1 pinch clove, ground, organic
2 tbs. coconut oil, raw, extra-virgin, organic
1/2 c. maple syrup, pure, organic
2 egg, omega-3, cage-free, organic
1 c. pumpkin puree, 100% pure, canned, organic


Preheat oven to 350°F. Line 8 cups of a muffin pan with liners. In a large bowl combine almond flour, salt, baking soda, cinnamon, nutmeg, ginger, and cloves. With a mixer blend coconut oil, maple syrup, eggs, and pumpkin until smooth. Stir wet ingredients into dry ingredients. Spoon batter into paper liners, dividing evenly between 8 cups. Bake for 40-45 minutes. Let cool before serving.

Thursday, September 3, 2015

Honey Lime Shrimp

Submitted by: Linda Funk


1/2 pound large shrimp, peeled and deveined
1/4 cup olive oil
2 T honey
juice of one small lime
zest of one small lime, or half a large lime
2 cloves garlic, smashed
1/2 tsp kosher salt
1/4 tsp black pepper
1/4 tsp red pepper flakes

1.) In a large ziploc bag, combine all the marinade ingredients. When everything is well-combined, add the shrimp, squeeze as much air as possible out of the bag, and close it up. Place it in the fridge.

2.) Let the shrimp marinate for 30-60 minutes, flipping the bag around once or twice during that time, so that all the shrimp stay evenly covered in the marinade.

3.) When you’re ready to cook, take the shrimp out of the fridge and let them sit at room temperature for about 10 minutes. Heat a large skillet over medium-high heat; there is no need to add any oil or butter to the pan, as the marinade has enough oil in it to keep the shrimp from sticking to the pan. (If you would prefer to use the grill for these, you can thread them onto skewers and toss them on the grill at this point.)

4.) Add your shrimp to the pan in a single layer, making sure they are not too crowded; you can always cook them in more than one batch. Let them cook on one side for about a minute, until they curl up and start to turn pink. Flip them over, and cook for another 30 seconds or so, until the shrimp are opaque. Remove from the pan, and serve immediately!

Wednesday, September 2, 2015

Power Breakfast

In your blender:
1 pc banana
1/2 cup cooked oatmeal...
1/3 cup yoghurt
1/3 cup almonds
1 cup ice cubes

Yogurt's got power-boosting protein and bone-building calcium. It can also help you lose weight and fend off a cold.

Bananas are a good source of potassium and magnesium which aid in maintaining normal blood pressure and are heart protective.

Banana is a food most appropriate when small but nutrient dense food has to be given in situations of extreme weight loss or extreme fever where the body becomes weak and there is food aversion.

Bananas have an antacid effect and are said to protect against stomach ulcers.

Oatmeal is loaded with fibers...lowers cholesterol and helps lower weight.

Oatmeal reduces heart attack risk.

  Oatmeal lowers ‘bad’ cholesterol.

Oatmeal protects artery walls from damage.

Almonds help build strong bones and teeth.
The phosphorus in almonds helps make this possible.

Almonds provide healthy fats and aid in weight loss:

Almonds lower the rise in blood sugar and insulin after meals.

Almonds help provide good brain function and may also reduce the risk of Alzheimer’s disease.

Almonds nourish the nervous system.

Almond alkalizes the body...good for hyper acidic people.