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Macronutrients and Homemade Fat Bombs

Uncategorized Mar 27, 2020

Macronutrients are Protein, Fat, and Carbohydrates that come from food and are all needed by your body on a daily basis. If you're eating the SAD, your balance of these nutrients is way out of whack. I'm not fond of tracking food intake, but I do find it helpful to do so for a week here and there to help you get and stay on track and ensure your diet is aligned with your goals. I recommend cronometer.com or fitday.com. Both...

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Delicious, Nutritious Bone Broth

bone broth recipe Mar 25, 2020

I get many requests for my Bone Broth recipe. A friend once told me she could taste the love. My recipe has evolved over the years. This version is clearly the winner. Time to get it out there!

To help explain the nutritional benefits of bone broth, I'll quote from Sally Fallon’s Nourishing Traditions cookbook (every kitchen must have this book); “Broth made from meat and animal bones is another good source of sodium, chloride and iodine as well as magnesium, potassium and important trace minerals. Broth made from fish carcasses and fish heads is rich in additional substances that nourish the thyroid gland. Properly made, broth is also a source of gelatin which research has shown to be an excellent aid to digestion and assimilation of cooked foods. The food provider with an eye for nutrition, as well as good taste, will make these broths a staple in her repertoire.”

I haven’t tried broth with fish carcasses, but bone broth is certainly a staple in our house....

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Body Weight or Body Measurement; Which is Best?

tips Feb 28, 2020

When adopting a healthier lifestyle in hopes of losing weight, in the form of body fat, the 2 most popular ways to track progress are;

1. Body weight

2. Body measurements

They both have their place in monitoring progress, however, in my opinion, one method is hands down the best option. Here are my take and recommendation.

Body Weight

Measuring body weight on a scale wins the convenience factor because scales are available most anywhere. But it’s also the most inaccurate because it takes everything into account, including what you just ate or drank, what you’re wearing, your fluid retention, and your bones, fat & muscle.

And lastly, it seems to be the most misused. Some people get downright obsessive and weigh themselves multiple times throughout the day and think they have gained or lost based on the reading. I even heard of a woman who packed her scale when she traveled. Now that’s obsessive.

It’s near impossible to gain or lose a pound of fat in a few...

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Ferment or Pickle, What’s It Going To Be?

fermentation pickles tips Feb 28, 2020

All fermented foods are pickles, but not all pickled foods are ferments. What? This can be confusing because both are referred to as pickles. The term pickle refers to any fruit or vegetable that is preserved in an acidic medium; a salt brine for fermenting or an acid for pickling. Fermenting is simply a form of pickling, so they both really are pickles.

I love both, and I prepare both. My method choice is based on the goal of the product. However, I do choose one over the other more often. Here’s the low-down.

These food preservation techniques have stood the test of time. Humans have been eating pickles for many thousands of years. For added incentive, you can easily make them at home for a fraction of the cost of store-bought. Personally, I think homemade is better.

Read labels if purchasing from a store because most have added yellow dye. Why? I have no idea. It isn’t necessary because they are colorful and beautiful just as they are.

For fermenting, the brine can be...

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Are You Sure You’re Hungry? Understanding the Signals

tips Feb 14, 2020

Many times, poor nutrition, hormones, lack of sleep, thirst or chronic stress are masquerading as hunger. Learn to read the signals before reaching for something to eat.

1. Poor Nutrition: A person can overeat, yet still feel hungry all the time. If your food choices lack nutrients, your body will crave food to satisfy this deficiency. If you aren’t getting enough protein and fat, you may not feel satisfied. If you’re eating too many refined carbohydrates, your body will crave more. Refined carbs burn very quickly in your body. Until you retrain your body to also burn fat for fuel, you’ll crave more refined carbs.

Fix:

  • Balance your macronutrients every time you eat. Everyone’s body has different needs, but typically well-balanced macros are moderate protein, good quality fat to reach satiety and good quality carbs. Get your carbs from vegetables and fruit versus refined flours, sugars, and processed food.
  • Eat a wide variety of colorful,...
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Achieve Healthy Longevity: 7 Tips

longevity tips Feb 13, 2020

“I don’t want to get old and decrepit!” Have you ever said or heard this? Or there’s this quote by Hunter S. Thompson; “Life should not be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming “Wow! What a Ride!”.

Based on what’s going on around us, these are fair statements. There are way too many elderly folks limited by their poor health and lack of strength and mobility. But what if you could live a long life with great cognition,...

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Instant Grain Free “Oatmeal” (Paleo)

breakfast recipe Feb 13, 2020

Who has removed grains from their diet and is totally missing their oatmeal? My kids! Believe it or not, they missed it more than many of the other things we stopped eating when we changed to a grain-free diet.

I was never a big fan of oatmeal, but I love this remade version! To me, this is a bowl of warmth and comfort. Bonus, this bulk recipe is ready to heat and serve. Quick and simple! Try it and let me know what you think.

Why did we go grain-free? At the time we all had different issues, but bottom line, we were on a quest to improve our gut health and digestion, improve blood sugar levels and reduce inflammation.

Gut Health and Digestion Oats are less offensive than most grains but can lead to intestinal gas and bloating. Many people can eat oats without any issues. For those of you who can, I caution you to rotate them with other nutritious breakfasts. Do not eat every day. This really goes for all food. Rotating foods minimizes developing food sensitivities. Make sure...

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My Family Will Never Go For That!

tips Feb 12, 2020

Yes, yes, they will! You know you need to make changes to your family’s diet, but you also worry that they’ll never go along willingly. That’s OK, I got you. I’ll share with you my 6 top tips for not only getting them to go along willingly but to also ensure that they love the changes.

I caution you not to tell them what you’re doing. That is an important tip to remember. Kids, and sometimes even spouses, will automatically rebel if they think you are trying to make them eat healthier. For some crazy reason, eating healthy has a bad rap. Falsely so, in my opinion. Eating nutrient-dense, satisfying food is incredibly delicious. Avoid saying diet, grain-free, sugar-free, eat more veggies, healthier food, etc. Just make the changes!

My 6 Top Tips

1. Eliminate processed vegetable oils such as partially hydrogenated oils, high polyunsaturated vegetable or seed oils, margarine or buttery spreads. These are wreaking havoc on your health. Instead eat...

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Homemade Superfood Chocolate

dessert recipe Feb 11, 2020

You and your family will forever prefer this over commercial store-bought chocolate. You are in for a treat with this recipe. It contains 4 great superfoods; cacao powder, organic coconut oil, pure maple syrup, and sea salt, plus pure vanilla extract and organic coconut sugar. Wholesome goodness with real, clean ingredients!

Cacao beans have been prized for their medicinal properties for centuries. They are full of vitamins, minerals, amino acids, and phytonutrients. They are antioxidant, anti-inflammatory, good for the heart and brain, and make you happy. Take care to source cacao powder vs cocoa powder. They come from the same bean, but the high temperatures used to process cocoa destroys much of the nutrients.

Organic coconut oil can be controversial, unrightfully so in my opinion. I believe it plays an important role in a healthy diet. “So despite the somewhat negative response to coconut oil the last few years, I’m still a huge advocate of coconut oil for reducing...

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Vitamin D – Is Your Level Optimized?

tips vitamin d Feb 08, 2020

Are you vitamin D deficient? It’s quite possible. According to the NCBI (National Center for Biotechnology Information) database, at least 40% of Americans are deficient.

These are all potential signs of deficiency.

  • Are you tired or sick often?
  • Do you experience anxiety or depression?
  • Do you experience muscle, bone or back pain?
  • Are your bones thinning or brittle?
  • Do you have osteoporosis or frequent bone fractures?
  • Do you have muscle weakness, loss of cognition, and asthma?

Here’s a shocking statistic for you; according to Free the Kids – Dirt is Good, prison inmates spend more time outdoors than the average kid. Holy cow! Think this might be adding to our problem?

Let’s look at causes and how to optimize your levels so you can optimize your health.

First, we need to understand what it is and what is the ideal level, not just for surviving but for thriving. Vitamin D is a fat-soluble vital nutrient that your body requires to absorb calcium from your gut...

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