Beef or Deer Quinoa Stroganoff (gluten free)

INGREDIENTS

¼ cup organic extra virgin olive oil

8 ounce package portabella mushrooms, cleaned, trimmed and quartered

1 pound sirloin or deer steak, sliced across the grain 1 inch thick

1/3 cup dry red wine (or whatever wine you have on hand)

1 tbsp organic unsalted butter

1 small onion, thinly sliced

1 small clove of garlic minced

1 ½ cups organic beef  or chicken stock (see last ingredient...you'll need more to cook quinoa in)

1 tsp. Dijon mustard

1 tbsp. Worcestershire sauce (OPTIONAL...I left out)

¼ cup FAGE 0% Greek Yogurt

1 tbsp. chopped flat leaf parsley

Kosher salt to taste

Freshly ground black pepper to taste

1 cup of quinoa + 2 cups of organic chicken or beef broth

Arrowroot or tapioca starch IF NEEDED.

DIRECTIONS

• In small sauce pan, bring 2 cups of organic broth to boil.  Add 1 cup of rinsed quinoa.  Turn down heat, cover and simmer for 15-20 min, (while you prepare the stroganoff).  

In a large skillet (I love using our large cast iron skillet) heat 2 tbsp. of the olive oil until shimmering. Add the mushrooms and cook over medium high heat until softened about 3 minutes, season with salt and pepper and cook one minute longer. Transfer mushrooms to a medium bowl.

Season steak with salt and pepper. Heat the remaining 2 tbsp. of oil in the same skillet. Add the steak and spread evenly in pan; cook until browned on all sides (leave center a little pink), about 4 minutes. Transfer the steak to the bowl with the mushrooms. Add the wine to the skillet and stir to scrape up the browned bits from the bottom of the pan; add to the mushrooms and steak.

In the same skillet, melt the butter until bubbling. Add the onion and cook until softened about 3 minutes. Season with salt and pepper. Add the garlic and cook one more minute. Add the steak and mushroom mixture back to the pan with the beef stock, Worcestershire sauce and mustard; simmer over medium heat until the pan juices thicken slightly, about 5 minutes.  NOTE: if need to thicken, add a little sprinkle of arrowroot or tapioca starch.  Remove from the heat and stir in the FAGE and parsley. Season the stroganoff with salt and pepper and serve over Quinoa.

Yields 4 main course servings

Homemade Honey Mustard in 20 seconds!

Ingredients:

2 tbsp of dijon mustard
2 tsp of honey (or more for added sweetness) or Wholesome Sweetener Agave Nectar

MIX IN SMALL BOWL AND SERVE!

ISAGENIX CLEANSE AND PACKAGE OPTIONS...There's something for everyone!

The MAIN THING to keep in mind:  there is something for your budget.  These are OPTIONS but they aren't the ONLY options.  If you see something you want to "tweak" or discuss personalizing your OWN CLEANSE to meet your body's needs (and your budget), contact me!  

SPEND $160 OR MORE AND GET FREE 

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CONTACT ME VIA EMAIL AT:  happyhearthomeproducts@gmail.com

CONTACT ME VIA CELL:  816-668-4517 (text is fine as well)

CONTACT ME VIA FACEBOOK GROUP PAGE:  Happy Heart Homes

$150-$225 OPTIONS:  

OPTION A:  THE 30-Day MODIFIED PAK  $175.90+S&H

HOW TO USE: substitute 1 meal/day with shake, ionix daily, 4 full cleanse days.

1. 2 Cannisters of Isalean Protein Meal Replacement Shake (vanilla, chocolate, or black sesame flavor)
2. 2 bottles of Cleanse for Life (this will be used on the days you fast...its a juice you'll drink 1 day/week...total of 4 days over 30 day period)
3. 1 bottle of Ionix Supreme:  this is an AWESOME juice to boost energy but also will help you sleep better!  I love this stuff.

OPTION B:  The 14-DAY DEEP CLEANSE PAK  $186.90+S&H

HOW TO USE: substitute 2 meal/day with shake, Ionix daily, 4 full cleanse days.

1. 2 Canisters of Isalean Protein Meal Replacement Shake
2. 2 Bottle of Cleanse for Life
3. 1 Bottle of Ionix Supreme

OPTION C:  THE 30 DAY-SLIGHTLY MODIFIED PAK  $223.80 +S&H 

HOW TO USE:  Substitute 2 meals/day with protein shake, 4 full cleanse days.

1. 4 Canisters of Isalean Protein Meal Replacement Shake (vanilla, chocolate, or black sesame flavor)
2. 2 Bottles of Cleanse for Life

OPTION D:  ATHLETE'S PAK $199+S&H

HOW TO USE:  Use 1 scoop of Isapro and 1 scoop of Isalean as RECOVERY DRINK after workouts.  Meal replace 1 meal/day with Isalean.  Use Ionix Supreme and "Want More Energy" before and after workouts as needed.  

1. 2 Canisters Isalean Meal Replacement Protein Shakes (28 meals)
2. 1 Ionix Supreme
3. 1 IsaPro Recovery Protein Shake
4. 1 box Isalean Protein Bars
5. 1 "Want More Energy" drink mixes

OPTION E:  CRAZY CAFFEINE $180 +S&H

HOW TO USE:  Use the E+ shot (just 1/2 a bottle) first thing in the morning to replace your coffee.  Mid-morning take a shot of Ionix Supreme.  During the afternoon slump take a "Want More Energy" drink and every night take some Cleanse for Life.  This Pak will help those who are extremely fatigued 

1. 2 bottles Cleanse For Life
2. 1 Bottle Ionix Supreme
3. 2 Boxes "Want More Energy" packets
4. 12 Bottles of E+ Shots (these do have caffeine but are a great substitute for coffee and pop and you only need a half a bottle/day to get a good "kick")

OPTION F: ANTI-INFLAMMATORY PAK $161.85-$238.85

HOW TO USE:  Replace 1-2 meals/day with isalean shakes, cleanse 1/week, take enzymes with meals, take daily supplements of Joint Support, Product B and use the Pain Relief Cream as needed w/ pain. This is a great way to eliminate foods that could be causing inflammation in the body.

1. 3 Isalean Shakes
2. 1 Cleanse for Life
3. 1 Multi-Enzyme Complex (optional)
4. 1 Ageless Joint Support
5. 1 Ageless Pain Relief Cream (optional)
6. 1 Product B (optional)

$250+ OPTIONS:  

Get the most bang for your buck!

OPTION 1:  HEALTHY MOMMY HEALTHY BABY PAK for nursing or pregnant mommies!  $269+S&H

HOW TO USE:  replace 1 meal/day with Isalean Shake.  Snack on Isalean Protein Bars when you need extra calories.  Use the Want More Energy whenever you feel like you want to reach for caffeine.  Add the IsaFruits and IsaGreens to give your shakes or water a powerhouse to aid in energy, mental clarity, health and performance.  This is also an AWESOME gift for a new mom.  

1. 2 Canisters of Isalean Shakes (replace 1 meal/day)
2. 1 box of Isalean Protein Bars (use as snack or replace 1 meal)
3. Want More Energy drink mix:  use whenever you need it!
4. 1 IsaFruits:  add to water or shake for an awesome antioxidant boost and promote good health
5. 1 IsaGreens:  Fight free radicals and get an antioxidant boost by adding to your shake or water

OPTION 2:  HEALTHY AGING & TELOMERE SUPPORT SYSTEM  $283+S&H

HOW TO USE:  Replace 1-2 meals per day with shakes.  Take Ionix Supreme when you need energy OR right before bed to help you sleep.  Take Ageless Essentials both am/pm.  

1. 1 Ionix Supreme
2. 1 Cleanse for Life
3. 2 IsaLean Shakes
4. 1 Ageless Essentials with Product B

OPTION 3:  ANTI-INFLAMMATORY PAK $161.85-$238.85

1. 3 Isalean Shakes
2. 1 Cleanse for Life
3. 1 Multi-Enzyme Complex
4. 1 Ageless Joint Support
5. 1 Ageless Pain Relief Cream (optional)
6. 1 Product B (optional)

OPTION 4:  30 DAY CLEANSE PAK/SYSTEM  $284+S&H

HOW TO USE:  Complete oak with everything you need to do a thorough and complete 30 day cleanse.  Gentle yet effective, this system will flush out what your body doesn't need yet feeds your body what is DOES need.  This cleanse is NOT a "colon" cleanse but rather gets down to the cellular level.  GOAL:  replace 2 meals/day with Isalean Shakes, Cleanse 1 day/week, take supplements to speed metabolism and help aid in digestion.  

1. 1 Ionix Supreme
2. 2 Cleanse for Life
3. 4 Isalean Shakes (56 meals)
4. 1 Isagenix Snacks
5. 1 Natural Accelorator (speeds metabolism)
6. 1 IsaFlush (to help bowel movements)
7. 4 Want More Energy drinks (to help you fight effects of detox)

PRODUCT OVERVIEW/DESCRIPTION

&/OR ADD-ONS

1.  Isalean Shake:  Full Meal Replacement Shakes made from Grass Fed Undenatured Whey, low glycemic carbs and healthy fats.   Chocolate, vanilla or black sesame $39.95
2. Cleanse For Life:  A synergistic blend of gentle, whole body cleansing herbs and other natural compounds formulated to help the body remove toxins and impurities.  $32
3. Ionix Supreme:  Natures answer to stress & fatigue.  An herbal tonic infused w/ natural vitamins, minerals and plant-based adaptogens.  Use for energy during the day or right before bed for a perfect nights sleep.  (that's why they call it "Adaptogenic"!)  $32
4. IsaPro Whey Protein Shake:  Fule muscle growth, jump-start your metabolism, or add more protein to your Isalean Shake to make the perfect recovery shake.  (Not considered a full meal replacement)  Vanilla or chocolate $39.95
5. Isalean Bars:  Low glycemic, high-quality whey protein, healthy fats and energy-fueling carbs make these the best bars when on the go or to reduce cravings.  Chocolate, Oatmeal, Lemon, Peanut Butter $26
6. E+ Energy Shots:  Selection of adaptogen herbs and B Vitamins ideal for giving you a "kick" when you need it, provide mental clarity, and promote physical performance.  $36 for 12 bottles
7. IsaDelight Plus:  Chocolate PLUS so much more!  Contains green tea extract, amino acids, antioxidants, B vitamins and minerals to help ease those chocolate bar cravings.  This is a favorite at our house...these little bars taste like Hershey but SO much better for you!  Dark or Milk $39.95
8. Want More Energy:  a refreshing drink powder contains Vit A, C and B complex, electrolytes and nutrients that are lost during stress and exercise.  And of course...NO artificials!  Replenishes during and after workouts.  $21
9. IsaFruits:  Loaded w/ essential nutrients to promote health and mental performance.  Acai berry, mangosteen, noni, pomegranate and wolf berry are cold-processed to keep the primary active ingredients intact.  Add to water, your shakes, or your kids juice for a powerhouse of anti-oxidants!  $35
10. IsaGreens:  NOW GLUTEN FREE!  Chlorellla and spiraling, ginkgo biloba leaf, green tea, grape seed; helps fight free radicals and antioxidant rich.  $35
11. Ageless Essentials with Product B:  30 day supplement for your best health and longevity.  Targets the root causes of accelerated aging.  $138
12. Product B:  Revolutionary blend of complex botanicals and minerals designed to offer the best telomere-supporting product on the market.  Increased energy, improved fitness, youthfulness and vigor.  $77
13. Ageless Joint Suppport:  triple action support through natural nutrients as well as botanicals to help soothe joint flare ups and works to strengthen cartilage.  $24.95

TOXIC FOODS/INGREDIENTS TO AVOID AND WHY: 101

TOXIC/INFLAMMATORY Foods to Avoid and Why:

1. Stick Margarine: Most brands of stick margarine are loaded with trans fat — the toxic fat that increases bad cholesterol, lowers good cholesterol, promotes clotting, and damages blood vessels.
   1. BETTER: real butter, Coconut Oil
   2. BEST: EVOO (and Heavenly Olive Oils/Vinegars has butter olive oil that is awesome!)
2. SODA: One hundred percent of the calories in regular soda come from sugar or high-fructose corn syrup — that's why I call it "liquid candy." In fact, these empty liquid calories are largely responsible for fueling our nation's obesity epidemic. Drinking soda also damages your teeth and promotes cavity formation — and some studies show cola may weaken your bones.
   1. BETTER: Tea sweetened w/ honey or stevia
   2. BEST: water flavored w/ stevia and fresh fruits.
3. GLUTEN/WHEAT FLOUR/WHITE FLOUR: Gluten acts like “GLUE”. It literally STICKS to any symptom you may already have and INFLAMES IT/EXAGGERATES it considerably. Most people cannot digest gluten well at all, although there are exceptions. The best way to know is to completely remove it for THREE MONTHS (it takes that long to exit your system completely). There are many wonderful substitutes for gluten and now adays is MUCH easier to replace.
4. NITRATES/NITRITES: found in many sliced deli meats, bacon, hot dogs, etc this preservative is a known carcinogen and can also cause other effects such as migraines, sinus problems, etc. Fortunately, some large companies like Oscar Meyer are hopping on the “nitrate free” bandwagon and you can find non-organic meats now preservative free!
5. HFCS (high fructose corn syrup): this sweetener is completely man-made in a lab. Nothing about it is natural nor good for you body. It is bad for anyone and everyone. Period. And its in EVERYTHING. You will have to purposely seek out foods by reading labels that contain no HFCS…and don’t assume its only in “sweet” things. Think again…its in dressings, breads, condiments, soups, cereals, etc.
6. MSG: has many names. Monosodium Glumate, HIDDEN NAMES:  autolyzed yeast, yeast extract, maltodextrin, hydrolyzed protein, sodium caseinate, mono-potassium glutamate, and textured protein. This is a huge, HUGE migraine trigger for many people, but that’s not all! MSG is processed, it can cause many adverse reactions, including skin rashes, itching, hives, nausea, vomiting, migraine headaches, asthma, heart irregularities, depression and even seizures. Like HFCS, you’ll find this in many many foods and companies are using different names for it to “hide” it so you need to know what it is. It can also not even be listed in some foods and is a ‘hidden’ ingredient. Why do companies use it? It’s cheap and is an un-natural flavor enhancer; companies can use less quality ingredients but toss in MSG and it will make it taste better. Like HFCS, this is bad for EVERYONE.
7. SOY: you will find on some research that not ALL soy is bad…but I disagree. It’s a hormone disrupter so especially for women I think its just best to stay as far away from it as you can. Even “organic/non GMO” soy is bad. It can throw off our thyroids very easily. This is also in many foods. Soy lecithin for instance, is in most chocolate. Limit as much as you can. Avoid soy milk and opt for Hemp or Coconut milk instead, or go for fat free organic milk.
8. MOVIE THEATER POPCORN: oh friends…this is one of the WORST things you can eat. A medium sized popcorn is AT LEAST 1,200 Calories and that is WITHOUT THE BUTTER…which isn’t even butter but hydrogenated fats flavored w/ artificial chemicals that mimic the taste of butter. What do I do? I pack my own. Yes, I know it says “No foods allowed” but I will just tell them that I have very special dietary needs. Worst case scenario they take it from me. Oh well. But that’s never happened.
9. Refined (white) sugar: you knew it would be on here! Did you know coming off sugar is like coming off CRACK? Actually, all the science reports I’ve read said its actually a little bit WORSE! Sugar is killing America and especially our kids. Get off it asap. Switch to natural sweeteners like honey, maple, organic agave and stevia. Sugar is the cause of many diseases, inflammation, gut-related problems, insomnia, thyroid/hormonal issues, and the list goes one. And cancer LOVES it.
10. Feedlot-Raised Meat: Animals who are fed with grains like soy and corn contain high inflammation. These animals also gain excess fat and are injected with hormones and antibiotics. Always opt for organic, free-range meats who have been fed natural diets. What they eat, you absorb. This is called bioaccumulation.
11. Artificial Sweeteners: remember when zero-calorie sweeteners used to be the “trend”? Guess what…they are WORSE THAN SUGAR! Why? Sugar at least comes from a plant: sugar can. Artificial sweeteners are made in a lab and have not the slightest resemblance to nature. Run for the hills if something is “sugar free” or “zero calorie”. The only 0-CAL you should eat is STEVIA. Not Truvia, not nustevia. Just 100% ALCOHOL FREE STEVIA. (powder or liquid is fine)
12. “Artificial Flavorings”….in many protein shakes and most foods on shelves. This is why shopping the perimeter is always best. You may “pop in” for those few canned or frozen items (like frozen organic fruits or veggies!) but if you see that in the ingredients list your body will suffer for it.
13. Artificial Dye’s: you’ll see this listed in the ingredients…yellow, red and blue being the most common. Red has been linked to many many behavioral issues such as ADHD, autism, and anxiety/depression but they are all bad.
    15.  Coffee/Coffee Cream:  Instead of using a coffee creamer that has loads of ingredients, why not opt for something like Coffee Mates Natural Bliss Sweet Cream which only has cream, milk, and sugar?  That's a LOT better than so  many.  An even BETTER option would be to use a milk alternative with a  little natural sweetener (like honey) or a pinch of stevia.  ALSO:  be sure and buy ORGANIC coffee when you can as it is high in pesticides.

In summary: if you read a label and you can’t pronounce or don’t know what it is: its bad. Occasionally this is not the case, so do you research and google the ones you don’t know. Seek out people who are knowledgable (ahem…hello? I’m here!) and ask lots of questions. Read read Read!

Really serious about your health? I recommend starting a very narrow list to eliminate inflammatory foods for you and after 3 months gradually drifting to other lists to see how your body responds.

LIST: http://www.soulcraft.co/info/food_chart.htm

Book on Blood Type Diet Foods and the Science behind it: “Eat Right 4 Your Type” by Dr. Peter J D’Adamo

Another book that looks at the science behind why gluten MIGHT be bad for you:  Wheat Belly by William Davis.

COCONUT OIL 101: benefits and uses

What Kind of Coconut Oil?

An unrefined virgin coconut oil is best.   (ESPECIALLY for ingestion)  Costco carries the above jar for around $15.  This is an AMAZING price.  I looked up the price on other sites and it sells for $36 on ebay.  The jar is 54 oz of pure goodness.  We use this as our body lotion and face moisturizer.  Think about it...if I were to buy 54 oz of Aveeno lotion, how much would I be paying?  At my local drugstore, 18 oz of Aveeno costs $11.  I'd have to buy THREE bottles of Aveeno to equal my ONE far of coconut oil.  Economically it just makes sense, but when you toss in the added HEALTH benefits there just is NO comparison!

When I tell people I use Coconut Oil on my face every morning/night, one of the first questions I get asked is if it makes me break out.  This is a MISCONCEIVED idea that you need to get OUT of your mindset.  I have oily skin and it actually does the OPPOSITE.  It clears up my pores and gives me awesome feeling skin.  It will look "greasy" FOR JUST A FEW MINUTES AFTER APPLICATION.  For that reason, if I'm in a huge hurry to apply my makeup then I forego applying it in the morning and just apply it at night.  And did you know?  It's A NATURAL SUNSCREEN (4 spf).  

BELOW WAS TAKEN FROM www.wellnessmama.com.  She has some wonderful links!

Uses for Coconut Oil

1. In cooking as a great oil with a high smoke point. Great for baking, stir-frys or as a dairy free replacement to butter.
2. Taken supplementally for daily energy.
3. As a coffee creamer when emulsified into coffee (The only way I’ll drink coffee)
4. On the skin as a basic lotion
5. In homemade lotion bars for soft, smooth skin
6. In homemade deodorant or deodorant bars
7. As an eye-makeup remover
8. As a cloth diaper safe diaper cream (just rub on baby’s bottom)
9. In making your own Remineralizing Toothpaste
10. To lighten age spots when rubbed directly on the skin
11. To prevent stretch marks during pregnancy
12. To support healthy thyroid function
13. In homemade Mayo without the high PUFA vegetable oils
14. To help increase sun tolerance and avoid burning
15. As a naturally SPF 4 sunscreen
16. In homemade lotion recipes
17. To get rid of cradle cap on baby- just massage in to head, leave on for a few minutes and gently rinse with a warm wash cloth
18. Topically to kill yeast or yeast infections
19. As a delicious tropical massage oil
20. It’s high Lauric acid and MCFA content helps boost metaboism
21. A tiny dab rubbed on your hands and then through hair will help get rid of friz
22. As an intensive nighttime facial moisturizer
23. Mixed with equal parts sugar for a smoothing body scrub (use in the shower)
24. Rubbed on lips as a natural chap stick
25. Topically, can help skin heal faster after injury or infection
26. Directly on the perineum to help heal after birth
27. As an incredibly intensive natural conditioner- Rub into dry hair, put a shower cap on and leave for several hours.
28. On feet to fight athlete’s foot or tor fungus
29. In place of Lanolin cream on nursing nipples to sooth irritation (also great for baby!)
30. Can help sooth psoriasis or eczema
31. There is some evidence that regular ingestion of coconut oil can help prevent or reverse Alzheimers
32.  With apple cider vinegar as a natural treatment for lice that actually works
33. In natural Homemade Sunscreen
34. In healthy brain boosting snack for kids like Coconut Clusters
35. In a filling and energy boosting Brain Powder Smoothie
36. Rub coconut oil on the inside of your nose to help alleviate allergy symptoms
37. Nursing moms can take 3-4 tablespoons a day (and Vitamin D) to increase milk supply and nutrients
38. There is some evidence that coconut oil helps digestion and may even kill intestinal parasites or yeast
39. Mix a tablespoon with a tablespoon of chia seeds for an all-day energy boost (do NOT take this at night!)
40. Can help improve insulin levels
41. Oil pulling with coconut oil and a drop of oregano oil helps improve gum health
42. Can help improve cholesterol ratios
43. Blend a tablespoon into hot tea to help speed recovery from cold or flu
44. In Homemade Natural Bug-Off Lotion Bars
45. As a replacement for vegetable oils in any recipe
46. Better for high-temperature cooking than olive or vegetable oils
47. Can help reduce appearance of varicose veins
48. After initial heat is gone, can help speed healing of sunburn
49. Is an immediate source of energy when eaten and isn’t stored as fat
50. As a natural personal lubricant that won’t disturb vaginal flora
51. As a naturally antibacterial skin cream
52. In natural homemade diaper cream
53. As a natural shave cream and after shave lotion
54. When used consistently on skin it can help get rid of cellulite
55. To season cast iron skillets
56. It’s anti-inflammatory properties can help lessen arthritis
57. Can reduce the itch of mosquito bites
58. Can help resolve acne when used regularly
59. Can be rubbed into scalp daily to stimulate hair growth
60. I’ve used in kids ears to help speed ear infection healing
61. On split ends to de-frizz
62. A small amount can be rubbed into real leather to soften and condition (shiny leather only… test a small area first)
63. By itself as a great tanning oil
64. Mixed with salt to remove dry skin on feet
65. Can help speed weight loss when consumed daily
66. Can help improve sleep when taken daily
67. Can be used to speed healing of fungal infections when taken internally and used externally
68. A tablespoon melted into a cup of warm tea can help sooth a sore throat
69. To help sooth the itch of chicken pox or poison ivy
70. It has been shown to increase absorption of calcium and magnesium
71. Internally as part of the protocol to help remineralize teeth
72.  Some evidence shows that the beneficial fats in coconut oil can help with depression and anxiety
73. By itself as a natural deodorant
74. By itself or with baking soda as a naturally whitening toothpaste
75. For pets struggling with skin issues when used externally
76. Some evidence suggests that the beneficial fats in coconut oil are helpful for those with Autism
77. In homemade vapor rub
78. As a safe cooking oil for deep frying
79. A tablespoon taken before each meal can help improve digestion
80. Can be taken in warm ginger tea to sooth heartburn or nausea
81. As a completely natural baby lotion
82. On hands after doing dishes to avoid dry skin
83. Mixed with catnip, rosemary or mint essential oils as a natural bug repellent
84. Can be used on mom’s nipple and baby’s mouth to help treat thrush
85. Many use it as an anti-aging facial moisturizer
86. Use to make coconut cream concentrate for a brain boosting snack
87. Can be used internally and externally to speed recovery from UTIs
88. When taken regularly, it can help fight candida
89. When taken regularly, it can boost hormone production
90. Can relieve the pain of hemorrhoids when used topically
91. Can boost circulation and help those who often feel cold
92. On cuticles to help nails grow
93. Rub into elbows daily to help alleviate dry, flaky elbows
94. Add to smoothies to give them a nutritional boost
95. Internally during pregnancy to help provide baby necessary fats for development (especially when taken with Fermented Cod Liver Oil)
96. In any recipes where vegetable oils are used
97. Whipped with shea butter for a soothing body balm
98.  One reader swears by using coconut oil to treat yeast infection. She suggests soaking a tampon in it and inserting the tampon for a few hours.
99. Naturally clears up cold sores
100. Ingesting coconut oil daily can help with allergy symptoms
101. Ingesting coconut oil daily can increase mental alertness

HOW TO MEAL PLAN 101

Let me be honest...I HATE HATE HATE planning.  My husband calls me "Queen of Wing" for a reason.  I am one of those people who sometimes produces my BEST WORK when I wing it 'off the fly'.  I absolutely LOVE to be spontaneous and completely embrace change.  I drive people like my husband, the ultimate-must-know-ahead-of-time-guy, CRAZY!  And I often tell him his need to know the hour by hour play by play of tomorrow's events STRESSES ME OUT!  Thank goodness we view our differences with lots of humor.

BUT...when it comes to our meals...I. MUST. PLAN.  And so should you.  When I don't, there is too much temptation to eat out, eat from boxes/canned goods, etc.  For the most part, I only plan out ONE WEEK at a time.  Some people plan out an entire month and even have a calendar just for that purpose.  But I'm not as organized and since I cook w/ lots of fresh foods, 1 week works for me.  I have been known to have a wild hair on occasion and plan out TWO weeks worth, but on a regular basis I'm more of a "1-week-ata-time" kind of gal.  Do what works for YOU.

STEP #1:  FILL UP YOUR FREEZER W/ SOME GOOD, HEALTHY FROZEN STAPLES.

There are a few staples I try to always have in my freezer for those nights when I get home late and the kids are starving and remind of me little baby birds saying, "Feed Me! Feed Me!"  I think it is very important for everyone to have some freezer staples that are healthy but fast.  Here are some of my favorites:

Frozen Tortilla Crusted Tilapia Filets (from Costco)  Bake time: 7 min
Frozen Marinated Smoked Salmon (from Costco) Bake time: 10 min
Frozen Make-Ahead Paleo Meatballs (in my Jan 2013 blog) Microwave: 2-5 minutes
Frozen Organic Chicken Apple & Gouda Sausages (Costco) Microwave 2 min
Frozen Sesame Chicken (Trader Joes) Bake time:  20 min or less
Frozen Vegetables: (Costco has several different choices) Makes great, healthy and quick side dishes.
Homemade Pizza:  (Dough/sauce/pepperoni's-Trader Joes) Cost per pizza about $5-$6 Bake 20 min *FYI:  the fresh dough freezes/thaws beautifully
Frozen Make-Ahead Meals that I've put in disposable pans.

**DEEP FREEZER:  Obviously you'll need freezer space in order to do this.  If you don't have one, start saving.  We bought a used one off Craigslist.  We are currently looking for a larger one so I've been looking at Estate Sales, Auctions, etc.

STEP #2:  PICK OUT 3-6 MEALS THAT LOOK APPEALING TO YOU.

I save lots of money by planning my meals w/ what is "in season" or on sale according to ad's.  For example...at Aldi's this week, avocado's are only $.19 each.  That is an incredible price.  (And since I know avocado's are not on the "dirty dozen list" when it comes to the fruit absorbing pesticides, I know I can get away with NOT buying organic varieties.)  So this week I'm going to make Mexican Beans and Rice with an avocado-lime-greek yogurt sauce.  By looking at ad's whether in the mail or getting online, you can save lots of money by cooking w/ fresh foods that are IN SEASON.  Sometimes there are fresh foods "in season" that I have no clue how to cook with.  For instance...Butternut Squash.  I used to have no clue how to cook with that.  But a quick google search such as "Butternut Squash Recipes" and I'm on my way.  As I tell my kids all the time, "Let's go on an adventure with our taste buds!"

After choosing your 3-6 meals, move on to step #3.


STEP #3:  WRITE OUT A DAILY MEAL PLAN.

EXAMPLE

Here is my for list for next week:

Monday:  (Meatless Monday)  Mexican Rice w/ Avocado Sauce
Tuesday:  Crock Pot Roasted Chicken (use left over chicken for future recipes)
Wednesday:  Spicy Orange Chicken
Thursday:  Chili
Friday:  Leftover Night
Saturday:  Brazilian Chicken with Coconut Milk Reduction
Sunday:  Gluten-Free General Tsao's Chicken


STEP #4:  WRITE OUT YOUR GROCERY LIST

Your list will be according to the meals you have chosen.  And don't forget...IF THE RECIPE IS FREEZER FRIENDLY DON'T BE AFRAID TO DOUBLE/TRIPLE IT SO YOU CAN FREEZE SOME!!!!  This is a HUGE time-saver for me.  Every time I cook, I almost ALWAYS cook more than I need so I can freeze some meals.  I cannot even begin to tell you how much you will appreciate doing this.  1.  It allows me to have a dinner ready for crazy nights.  2.  It gives me AMPLE opportunities to love on people who could use a meal, whether they have a baby or medical emergencies, etc.  The other night the UPS truck pulled up right as I was serving dinner and since I had made extra, I was able to send off a huge bowl of beef stew with the man in the "big brown truck". It's really fun to be able to minister to people in such an easy, practical way.

**FREEZER FRIENDLY TIP:  I buy my disposable pans at DOLLAR TREE.  You can buy 3 for $1 and they come w/ a cardboard lid so you don't have to use aluminum foil.  I use a sharpie to write on the lid what is inside and baking directions.  Typically I thaw out my meal the night before and bake according to directions.

STEP #5:  HIT THE STORES

Since I shop at MULTIPLE places, this may take a whole week before hand to get all the supplies needed.  Today I am going to hit Natural Grocers at 91st/Metcalf to stock up on my specialty flours and a few other items.  I will then hit Trader Joes and should be good to go.



STEP #6:  BE FLEXIBLE

Sometimes I get home too late to start cooking.  This is where my freezer staples come in handy and I simply adjust my meal plan accordingly.  Sometimes we end up with lots of left-overs so I can have multiple left over nights per week, allowing me to plan a 1-week-meal-plan but actually end up with 2 weeks!  (Yay!)

I hope this helps some of you who are not quite sure how/where to start.

QUINOA 101: what exactly is this little miracle plant?

When is comes to Quinoa, I've had to do quite a bit of experimenting to get not just my family, but myself to actually LIKE it.  I don't know why.  Some people LOVE it but we just don't around here.  BUT...that doesn't mean we don't eat it.  I have found that when in the right recipes, I DO love it and so does my family.  I use it as much as I can for the reasons listed below.  You can find it anywhere and it is very affordable.

Give Quinoa a chance.  And a 2nd chance, and a 3rd.   Want to try an easy recipe to disguise it in?  Check out my taco/burrito meat post.  It's also something you can toss in all kinds of salads.  Go to good recipe sites such as: www.tastykitchen.com and just type in "quinoa" in the search box and browse.

But DEFINITELY have this little miracle seed in your pantry and USE it. 

 

Quinoa Protein

Technically, quinoa (KEEN-wah) is classified not as a grain but as a type of seed, that of the goosewort plant, a relative of spinach and chard. Quinoa provides a complete protein, making it especially valuable for those who prefer to reduce or completely eliminate animal protein from their diets. It contains all the essential amino acids, including lysine, which is crucial for growing and repairing body tissues. One cup of quinoa provides 9 grams of protein which is one more gram than a medium chicken egg (and unlike the egg, quinoa is unlikely to come from a factory farm).

Migraine Protection

Its high magnesium and riboflavin (B2) content make quinoa an excellent nutritional ally for migraine sufferers. Magnesium prevents the migraine pattern of constricting and rebound dilating of the blood vessels. Migraine sufferers who consume more magnesium in their diets have reported fewer headaches. Riboflavin's ability to promote cellular energy production has a beneficial effect on energy, brain and muscle cells metabolism, providing further protection against migraine attacks.

Cardiovascular Health

Magnesium's ability to relax blood vessels also means eating foods high in this mineral helps reduce hypertension, heart arrhythmias and ischemic heart disease.

Digestion and Detoxifying

This seed-like grain has prebiotic properties, feeding the beneficial bacteria in your digestive tract. Since it is easily digested, your body can readily access the vitamins and minerals it contains. Quinoa also provides a good source of insoluble fiber, promoting healthy elimination processes, helping maintain colon health and preventing the formation of gallstones. The folate and vitamin B in quinoa also boost the liver's ability to eliminating toxins from the body. People at high risk for cancer, as well as those with high blood pressure or cardiovascular disease are often advised to eat more whole grains, yet if they have celiac disease or other forms of gluten sensitivities, they must steer clear of many popular grain products. Quinoa is gluten-free, so those who cannot tolerate gluten can eat it.

Anti-oxidant

Quinoa also offers nearly half the daily minimum requirement for manganese and is a good source of copper and zinc. These minerals are necessary to the synthesis of the superoxide dismutase (S.O.D.) enzyme, an important antioxidant. The S.O.D. enzyme eliminates free radicals which can cause oxidation damage in the body. It not only slows the effects of aging, but may help eliminate cancer cells. Several vitamin companies offer S.O.D. supplements but quinoa enables your body to produce its own natural enzymes.

Eating Quinoa

Quinoa has a slightly crunchy and nutty flavor, a little similar to wild rice. You boil it same as rice, with a two to one proportion of water to quinoa, but with a shorter cooking time. Try substituting quinoa for rice in stuffed peppers or alongside beans and avocadoes in a vegetarian burrito. You can make a hot breakfast cereal using quinoa along with honey and dried or fresh fruits or use it in place of other grains, making a tabbouleh-like salad using quinoa, nuts, seeds and chopped vegetables with a light vinaigrette dressing. You can also add quinoa to soups. Most health food stores offer not only quinoa but flour and noodles made from the highly valued food.

Sources for this article include:

http://www.whfoods.com/genpage.php?dbid=142&tname=foodspice

http://www.npr.org/templates/story/story.php?storyId=15749697

http://www.discover-peru.org/native-crops-of-peru-quinoa/

http://www.3fatchicks.com/5-health-benefits-of-quinoa/

http://bodyecology.com/articles/quinoa_benefits_guide.php

http://lifestyle.iloveindia.com/lounge/benefits-of-quinoa-6494.html

http://cleanseyourbodyfast.com/quinoa-health-benefits-why-you-should-...

Learn more: http://www.naturalnews.com/034110_quinoa_nutrition.html#ixzz1xIwdNIoE

HIGH FRUCTOSE CORN SYRUP 101: just say NO!

Read on to learn how to ditch HFCS—and the health-related reasons why you should—from YOU: Losing Weight: The Owner’s Manual to Simple and Healthy Weight Loss, by Michael F. Roizen and Mehmet C. Oz (aka Dr. Oz!).

High-fructose corn syrup (HFCS)—once considered the “Frankenfood” fueling America’s obesity epidemic—recently earned a presidential-style pardon. The American Medical Association concluded last June that this much-maligned sweetener was no worse than sugar. Recently, in The American Journal of Clinical Nutrition, a group of noted nutrition experts who’ve studied this processed sweet stuff agreed. Even if you don’t read medical journals or follow the headlines, you’ve probably seen the pro-HFCS commercials on TV—paid for by the Corn Refiners Association—featuring smiling moms reassuring one another that HFCS is perfectly safe and natural. (Of course, cyanide is also natural. Not that taking HFCS is the equivalent of ingesting cyanide, but don’t think it has a clean bill of health.)
Hold that honey-mustard dipping sauce. Who said sugar was a great item to add to food? Further, almost all of the reports that found HFCS to be the same as sugar have been funded by groups that profit from sales of HFCS—including soda makers and their lobbyists. And we believe that the most important question remains whether big doses of fructose could trigger obesity in ways that go beyond all those excess calories.

Yes, we said fructose. But we don’t mean the quantities found in fresh fruit, which come packaged with fiber and lots of nutrients. We’re talking about the nutritionally empty megadoses added to soda, commercial sweets and baked goods. We’re also talking about all the little hits you’re getting from foods that don’t even seem sweet, such as ketchup and salad dressing. A growing stack of research suggests that getting too much fructose in your diet interferes with telling your brain that you’re full and should stop eating. In a new University of Florida lab study, animals that ate a high-fat, high-calorie diet that was also high in fructose became leptin resistant (resistant to changes leptin causes in the brain, such as ability to suppress appetite) and gained more weight than animals that ate a similar diet, minus the fructose. And fructose in large quantities overwhelms your liver’s ability to process it without producing inflammation-producing compounds.

Truth is, HFCS isn’t the only source of excess fructose in the American diet. Table sugar has a similar makeup (roughly equal amounts of fructose and glucose). The reason HFCS comes under such fire is that the food industry’s been pumping more and more of it into foods since the 1970s because it’s cheap, mixes easily into beverages, and enhances flavor and shelf life. The result: we eat 1,000 times more HFCS now than when Richard Nixon was president—on average 63 pounds a year! That’s more than 230,000 calories worth. Per person! Per year! The greatest cost differential in our global fight for jobs is health-care costs: Health-care costs are twice as expensive in America as in Europe since we have twice the chronic disease. Food choices, physical inactivity, tobacco and stress cause 70 percent of those chronic diseases. So if all you care about is the potential for jobs in America, you’d ban tobacco and simple sugars like HFCS added to your foods.
The bottom line: Getting the obvious, and not so obvious, sweeteners out of your diet will save you hundreds of calories a day—and remove a substance that could be flipping metabolic switches without your permission. Here’s how…

How to Cut HFCS Out of Your Diet

• Say no to soda and other sweetened drinks. The calories alone are enough reason to stop sipping liquid candy: A single 18-ounce soda, sweet iced tea or fruit drink can pack 200 or more calories—courtesy of the 15 teaspoons of sugar-like sweetener, usually HFCS, these beverages contain.
• Transition. If you’re breaking a serious soda habit, transitioning to an artificially sweetened, 0-calorie version is a good stepping-stone on your way to healthier drinks: unsweetened iced tea, hot tea, black coffee or skim milk. (Yes, coffee and tea are much healthier, according to much scientific data not sponsored by those who might profit from such.)
• Read labels to find hidden HFCS. Check the ingredients lists of all the processed foods you buy for HFCS (as well as other sweeteners you don’t need, such as rice syrup). You’ll find HFCS in many breads, sweetened yogurts and condiments. Buy only the brands without ’em, and certainly without them in the first five ingredients.

CLEAN EATING 101: what, how, and everything else

Clean eating is NOT, I repeat, NOT a diet.  It is a HEALTHY, BALANCED WAY OF LIVING.  It is taking CONTROL of what you choose to put in and on your body.  IT IS A FORM OF WORSHIP as you start to view your body, TRULY, as HIS TEMPLE...and therefore, taking the BEST care of your body so you can better be used as a LIVING, BREATHING VESSEL OF THE ONE WHO DIED FOR YOU.  As you do this, something AMAZING takes place...your body starts to rid NATURALLY of all the toxic junk you've been allowing it to accumulate over many years.  And therefore, your body loses excess weight.  That's just ONE of the many perks. :)

Initially I began this journey for 1 sole purpose...to lose weight.  But the transformation that occurred IN MY HEART completely threw me for a loop and I began to change my mindset.  INWARD FIRST, OUTWARD will follow.

I find this new healthy me as 1 of many forms of worship.  I know, sounds kinda strange, doesn't it?  But I want EVERYTHING I do to glorify God.  So how can eating junk food, slathering on beauty products that are full of toxic chemicals, and not even taking the time to CARE about what I'm doing to myself glorify God?  It's not about being vain, being skinny, being "earth friendly"...it is all about God.  It is about His design for me.  His purpose for my life.  His CREATION and how He designed it for OUR benefit.  See what I mean?

There are no quick fixes.  This isn't even a marathon.  A marathon is over in half a day.   This is your NEW LIFE.  Exciting, huh?  Ok, maybe SCARY is more like it.  OVERWHELMING.  Like I always say, "It is what it is".  But should those feelings of "I don't even know where to start" or "how can I really do this" STOP you from it?  Do you think Christ felt overwhelmed and anxious as drops of BLOOD dripped from His brow while He begged God to let the cup pass over Him?  Do you think He wanted to give up as He was demanded to carry His own cross up a never ending hill?  My friends, YOU CAN DO THIS.  You know why?  Because it's in our own weakness that HE BECOMES YOUR STRENGTH.  As your body transforms, whether that look like lower blood pressure, lower cholesterol levels, loose fitting jeans, or just exhibiting better self control over your food choices, it will be a testimony to all who know you, "Not I, but Christ who lives within me."  Isn't that just the most beautiful thing?

But you have to be willing to do the work.  Somewhere deep inside your soul you have to find that spark.  Then, once you do, HE WILL TURN IT INTO FIRE.

So...you got your spark on?  Then let's do this.  Step number one:  EDUCATION.  READ, READ, AND READ SOME MORE.

There is a great website that helped explain things to me in a simple way. 

http://www.thegraciouspantry.com/clean-eating/

I love this, also taken from the above website: