Changing Focus

It's one of those situations where something happened beyond my control.  Not stressing, not stressing, not stressing.  GAH!  Stressing!  Breathe and believe!!  Breathe and believe!!  Negativity be gone!  Getting rid of the bad day blues today has been a process, but one I've been able to share with a couple of friends.  It's so effective I thought I would blog it so I can revisit it the next time I have a speed bump in the road.

Source

I can't change the past.  But that doesn't mean my future is going to go the same way.  I refuse to make self-fulfilling prophecies: by assuming the day will remain as challenging I will focus my energy and assure it will.  So...how does this affect the big picture of my life?  This situation is a blip in the scheme of things, lesson learned and moving forward.  Does this ruin my day?  It stinks, really, but I'm blessed.  Switching focus, I can say that my taxes are paid, my bills are current, my husband loves me, my family is wonderful, my dog is mostly healthy, my garden is producing, even though I'm sick I am starting to get better, and I have chili that is yummy-licious.  De-stressing: getting up and working out will help with the mood boost.  Attitude change?  You betcha.  I have so many opportunities in my future and it all depends on the path I plan - and yes, I have some incredible dreams in mind.

Goal Setting, Simplified

I am so overwhelmed, and scared of new opportunities!  I had to remind myself: get out of your own way!  What's stopping you?  Just set your mind and move your body to become the best (insert your dream here) you can be.  If you love your life, don't change a thing!  But if you find yourself in a pattern similar to what I felt today - curious and daydreaming about what if's and wouldn't it be nice if - read on to my ridiculously simplified recipe to success.

1 - DON'T panic!  Breathe!  Change is scary, but necessary to get out of ye olde comfort zone of routine plateau.  Take a deep breath and read the next step.

2 -  Choose your goal.  Define expectations. Stay realistic. (Take a deep breath.  Read on.)

3 - Create your vision.  Seek support from like-minded people.  Ignore the naysayers and breathe.

4 - Change your behaviors.  Determine your strengths and values. Skip the negatives to avoid circling back to old holding patterns.  Breathe.

5 - Move it.  Write down steps, the smallest of goals that lead up to your vision.  Get in gear and go in the direction of what you desire - FORWARD!!  Arm yourself with a realistic and specific plan.  Use your cheerleaders to help you break into the potential that you seek.  Know your strengths and use them to squish bad habits as you build newer and healthier ones.

It sounds SO simple, and really it is.  So take a deep breath and get out of your own way.

Beauty Trials

Visible anti-aging results instantly, on sale.  I'm listening.  I purchased the trial of Beachbody's Derm Exclusive Introductory Kit and received it on February 21.  I did my day one photos and took a 19 day follow up.  While I'm experiencing technical difficulties uploading photos, I'll explain the product.  The claim is that you watch your wrinkles "disappear in minutes" with no invasive needles, no lasers, no chemical peels or pain.  Derm Exclusive says it delivers results as good as or better than cosmetic procedures done at the dermatologist.

Derm has 4 steps that target all four signs of aging: fine lines and wrinkles, sagging skin, dark spots and dullness.  These steps work together to "refresh, restore, rebuild and renew" the complexion.  It works for all skin types, is used every day and is dermatologist tested & approved.  The products contain no dangerous preservatives or harmful ingredients, no ingredients derived from animals and isn't tested on animals.

Initially, Advanced Kit's price of the 90 day supply put me off.  My cost as a coach is $90 with free shipping, Club members receive a discount at $107.87, and full retail goes for $119.85.  There is another kit for $165 - my coach cost is $123 - for a girl who invests practically nothing into skin care, that is an ouch.  However, being intrigued by a progress photo by a fellow coach, I decided to try it.

This is what I received with the Intro Kit along with a 30-day money back guarantee:

Step 1: Micro Peel Resurfacing Pads
(15 pads, 30-day supply)
Reveal super-smooth skin with a professional-strength peel that exfoliates dead cells and shrinks the appearance of pores.

Step 2: Intensive Repair Serum
(1 fl. oz., 30-day supply)
Treat dark spots and uneven texture similar to a laser treatment as you help speed recovery from past damage and restore skin's luminosity.

Step 3: Collagen Lift
(1 fl. oz., 30-day supply)
Boost collagen production for firm, lifted skin and reduce the appearance of wrinkles with astonishingly powerful results.

Step 4: Fill & Freeze Wrinkle Treatment
(0.04 fl. oz., 30-day supply)
Instantly plump lines and wrinkles while reducing the appearance of dark circles. This breakthrough product gives injections and fillers a run for their money!

My complaints: definitely have to be sparing because with the amount of product I felt I would run out sooner than the 30 days.  These products can only be purchased in a group, so if I did run out I can't order just one thing.  The fill & freeze treatment burns and leaves a redness, but not at every application.

My raves: The scent reminds me of citrus - not overpowering.  I like the feel of the products overall, with the exception of the fill & freeze burning on occasion.  I have noticed that the Intensive repair has given an overall appearance of a balanced skin tone.  As for the collagen lift, I think it has "tightened" as advertised, but I'm going to let the photos show that once I can get them loaded.

My thoughts: Overall I like the product.  Do I think it is worth the investment?  Yes because I haven't had any results from the various items I've purchased here and there that are this noticeable.  However worrying if I will run out of items before the next shipment and not being able to purchase individually is a major negative.  I'm investing into the 90 day supply to see how the results fare from day 1, but I'm not 100% sold on it yet.  3.5 stars / 5

Happy Pi Day!

As if Shakeology wasn't my favorite sweet tooth fix, I found a recipe for pie.  Bonus: I finally found a use for the Greenberry flavor that I don't *really* love.  With a quinoa crust and a touch of Shakeology, it's hard to imagine a healthier pie.

Total Time: 3 hrs., 30 min.
Prep Time: 20 min.
Yield: 10 servings

Ingredients:
¾ cup dry quinoa
1/2 cup chopped raw walnuts
1 tsp. ground cinnamon
2 Tbsp. coconut oil
¾ cup pure maple syrup, divided use
1 (12-oz.) container firm silken tofu
2 Tbsp. Greenberry Shakeology
¼ cup nonfat plain Greek yogurt
¼ cup canned lite coconut milk
4 Tbsp. fresh lime juice
2 tsp. finely chopped lime peel
¾ medium ripe banana

Preparation:
1. Preheat oven to 400° F.
2. Grind quinoa in a clean spice or coffee grinder until finely ground.
3. Place quinoa, walnuts, and cinnamon in a food processor. Pulse until well mixed.
4. Combine quinoa mixture, oil, and ½ cup maple syrup in a medium bowl; mix well.
5. Press mixture into 9-inch pie pan. Bake for 8 to 10 minutes or until golden brown. Cool.
6. Place tofu, Shakeology, yogurt, coconut milk, lime juice, lime peel, remaining ½ cup maple syrup, and banana in a blender; cover. Blend until smooth. 7. Pour tofu mixture into cooled pie crust.
8. Freeze for 3 hours, or until set.
9. Cut into 10 servings.

Nutritional Information (per serving):

Calories: 212

Fat: 10g

Saturated Fat: 4g

Cholesterol: 0mg

Sodium: 18mg

Carbohydrate: 25g

Fiber: 2g

Sugar: 12g

Protein: 10g

Sausage Stuffed Squash

Sausage stuffed squash.  Go ahead and say that really fast three times in a row!  I was faced with a mild dilemma yesterday.  Combined lack of grocery shopping, lack of time to do so, and the question of how to feed two boys whose idea of cooking is pizza in a box when I am not going to be home at dinnertime.  I dislike processed foods, so I do my best to make sure my hubs and brother don't resort to that option when I'm gone.  I needed something that was fairly quick to make, reheated well and was something they would eat.  The freezer was silently mocking as I debated on what to do with two pounds of really nice sausage.  I had three different types of squash - two types of baking pumpkin and one lonely acorn squash.  When in doubt, pull out Granny's Good Housekeeping Cookbook.

I found a recipe for stuffed squash.  But they used (gak) hot dogs.  Reading on, there was a recipe to use sausage.  Score!  I just adapted it to be a bit healthier and voila.  Something suspicious for the boys to wonder what the tree hugger has concocted this time.  I perused the produce.  I had one red delicious apple, onions, miscellaneous lettuces, tomatoes and radishes.  I selected the apple, some red mustard greens and the onion.  Sauteed the sausage with some onion as the squash baked in the oven.  Once they were done, I mixed everything together and baked for another 10 minutes.

The end result?  They loved it and barely saved one for me to eat when I got home (of which half was more than enough).  The apple added enough natural sugar and the mustard enough tang to complement the sausage nicely.

The Ingredients:
Choice of 3 squash - the acorn squash held up the best
2 pounds cooked premium sausage (no added sugar or wheat)
1 medium chopped onion
1 cup chopped raw mustard greens, stems removed
1 apple cubed
Garlic chives to taste
Extra virgin olive oil - enough to coat the inside of squash

Preheat oven to 400.  Coat insides of squash with enough olive oil to keep moist - I would estimate 1 to 1 1/2 Tablespoons for each. Place squash cut side down onto baking pan and bake for about 20 minutes.  Note: I followed the cookbook and baked it for 30 minutes and after cooking it the second time after stuffing it seemed overdone to me.  Meanwhile, brown the sausage with the onion until cooked.  Once that is done, mix the chopped mustard greens, apple and garlic chives in a bowl.  Remove squash from oven and stuff carefully - they are h-o-t!  Return stuffed squash back into oven for ten minutes.  Allow them to cool slightly before serving.  Ultimately this should feed 4 - 6 people, since the boys had two each, I had one and I shared one with my neighbor.

Kale & Beet Salad

I've posted previously about the awesomeness of beets.  They are great additions to several types cooking methods. Roasted, pureed, steamed—you name it. But in my opinion, nothing is better than a simple salad of raw shredded beets and kale - it is tangy, sweet and full of texture!  The balsamic vinegar brings out their natural sweetness while keeping the beets raw preserves their vibrant color and nutrients.

The Ingredients:
4 medium red beets peeled and shredded (or in my case chopped)
3 cups (packed) thinly sliced kale leaves (stems removed and discarded)
1 medium shallot, finely chopped (I used onion because it's what I had)
1 ½ tablespoons extra-virgin olive oil
1 ½ tablespoons balsamic vinegar
½ teaspoon granulated garlic powder (I used that plus garlic chives)
Sea salt and black pepper, to taste

In a large mixing bowl, toss together beets, kale, and shallot. In a separate bowl, whisk together the olive oil, vinegar, and granulated garlic powder. Pour the dressing over the salad and toss to coat. Season to taste with salt and pepper.  I prefer to chill mine in the freezer for about 5-10 minutes then allow the salad to stand at room temperature shortly before serving.

Try different types of kale in this recipe to find your favorite. I like lacinato kale the best for its flatter texture, but curly or red kale will also work.  I used chiogga beets (candy cane beets) because they are so yummy, don't stain and are gorgeous in the salad.

How Sweet it...Isn't.

Once upon a time, or maybe just a few months ago I picked up my jar of organic raw blue agave nectar.  It is not truly raw nor is it all natural. With all the hype about this and that new natural sweetener, it was a total impulse purchase.  I can't say I really liked it - I still prefer plain old honey.  After doing some reading I can't say I will finish what I have.  Words like "organic" and "raw" and "all natural" should mean something, right?  Agave nectar: good, bad or indifferent?

Let's go over the scientifical stuff.  Even though agave nectar doesn't cause the raise and crash in blood sugar levels, it gets packaged into a more dangerous option: blood fats.  The liver digests fructose, and then it is immediately turned into triglycerides - which is stored body fat.  You know, the kind that increases heart disease risk.  Our liver is grand central for fat metabolizing, and it gets rid of toxins.  When there is a lot of junk like fructose coming in, the liver will build up fat deposits and everything will get backed up worse than rush hour traffic after an accident.

Agave nectar consists of 70 to 90 percent fructose.  That's crazy: high fructose corn syrup weighs in at 55 percent fructose, a virtual lightweight in comparison!  (And I am NOT a HFCS fan).  These high fructose levels can contribute to insulin resistance (yup, that would be the diabetes risk factor) as well as nonalcoholic fatty liver disease.  Fructose also causes your body to stop telling you that you're full...so you eat more.  Besides contributing to weight gain, this will also help to gain BAD FATS (the aforementioned triglycerides that we all associate with super-sized junk meals). 

Because I hate just throwing stuff away, it will sit in the cupboard to use more sparingly than the leftover white sugar that has been sitting forever.  Using a teaspoon here or there seems reasonable, but I will be avoiding adding it into any beverages or foods as a regular sweetener.

S'not true, is it?

My allergies are severe several times a year here in sub-tropical central Florida, enough to put me into bed at least once or twice.  It was brought to my attention by a trustworthy source that over-the-counter medications geared for allergies will cause issues when used continually by chronic allergy sufferers.  Medications will cause a rebound effect when used for more than three days at a time.  So my favorite box of meds are benched as I attempt to deal with this the natural way.  I've heard how well neti pots work, but quite frankly I was certain drowning myself with water while currently drowning in, well, snot, would be a double whammy.

A whattie what what???  Neti pots, though the term sounds odd, are not all that weird because of how they work.  They are designed, basically, to wash out your nose with a saline solution and helps to loosen and get rid of congestion and icky stuff.  Many people use neti pots to treat nasal allergies, sinus problems and colds.  It has been claimed that regular use is more effective for nasal allergy and sinus symptoms than over-the-counter medications.  It's not magic, and is not an instant fix, but I swear the relief is so tangible it's worth the initial weirdness.  

So I bought this nifty ceramic pot, filtered and boiled my tap water and waited for it to cool.  I put the ascribed 1/4 teaspoon of fine non-iodized salt with 8 ounces of the warm water, tilted my head over the sink, put the spout into my upper nostril and let it flow.  Holy snot pot, Batman!  After three uses, I have regained my ability to breathe fully and my ears are no longer "plugged."  If it wasn't so gross, I'd show pictures of the results.  Suffice it to say that I am amazed.

My sister is currently being treated for a sinus infection and is on a second round of antibiotics.  A study by Mayo Clinic indicated that medications and antibiotics are not effective for sinus problems because they target bacteria, not fungi (or mold for that matter), which they found is the cause of most sinus infections.  Enter grapefruit seed extract and a new home for another neti pot. 

Since grapefruit seed extract is a natural antibiotic and anti-fungal, it seems like it would be a great option to help alleviate some of her discomfort.  The grapefruit seed extract will be added into the saline solution and used with the neti pot for approximately a week to 10 days.   I am curious to see what the results will bring since I already know the benefits of relief.  Despite having current sinusitis issues, I don't think I've had clearer breathing in ages.

Elderberry Syrup

 

Highly recommended and much anticipated, I located Nature's Way Sambucus at the local GNC since I felt too lousy to drive further to the local health food store.  I  have previously about the benefits of elderberries, but failed to source my elderberry tea from anywhere locally.  Since Western medicine has not come up with a cure to the common cold or flu, and I despise taking chemicals advertised to mask my symptoms, I spent the $15 happily in hopes of feeling better.  I had already responded well to my Brew Better green tea concoction, so I had high hopes for this little immune booster.

Sambucus is an extract of black elderberry, and is thought to boost the body's immune response.  I was raised in the Dimetapp era, so I naturally suspect anything that is remotely medicinal and purple.  Whatever patented formulation this is, I will take it in gallon form please.  I'd pour it on pancakes if I could.  Natural. No side effects.  Sweet enough to kill the worst sugar cravings ever.  Since I wanted to knock this cold out, I opted for the four times a day dose (besides, it's THAT good).  I'm still not 100% but after six doses, I'm no longer aching and my throat is no longer sore. The only thing I dislike is not being able to get a larger bottle to continue the daily dosage.

Cleaning Fit

Somehow being sick always sends me on a cleaning binge.  Never mind that my huge, bare Christmas tree still lurks - because that means I have to clean the entire closet to reach the boxes for it. All linens have been laundered after a trip to smack the switch on the pump, gotta love homeownership.  The kitchen shines and the bathrooms are defunked.  Normally cleaning chemicals send me into a wheezing fit, but I've pared it down to naturals.  These are some of my favorite tricks.

• Chill out.  For grimy non-stick cookware: freeze for approximately 30 minutes.  The burnt grime should come off easily.
• Take it with a grain of salt.  For boiled over foods in the oven, pour salt on it to soak it up.  When the oven cools, wipe it up with a damp sponge. For an all purpose oven cleaner, make a paste of baking soda and water, leave for a few hours to dry and wipe clean for a chemical free oven.
• Stove top miracle.  Mix a small amount of borax and dish soap and scrub onto cooled stove.  For problem areas, soak a cleaning towel in hot water and place on the area and allow to soak.  Wipe clean.
• Citrus shine.  Grapefruit or lemon comes in handy for cleaning along with some salt.  I've used with success on granite counters, stainless steel sinks, and on the bathroom sinks.  The only catch is rinsing thoroughly.  For those with garbage disposals, grinding the seeds from these two fruits along with some ice cubes will freshen up any lingering odors.
• Grind to a halt: toss a handful of rice grains in your coffee grinder and send them for a spin.  The particles absorb stale odor and cleans residual oil and grounds.  Discard the rice and wipe clean.
• Bleachy keen.  To remove acidic food stains from plastic storage containers, rub lemon juice on the spots and set them out to catch some sunshine.  Wash as usual.
• Vanilla Bean Clean.  Soak a cotton ball in vanilla extract and place exposed on a dish in the refrigerator to absorb odors.  Leave until it is dry.
• Shower fresh.  To scour mineral deposits from showerheads, pour vinegar into a plastic grocery bat and knot the handles over the neck of the showerhead, securing with rubber bands.  Soak overnight and rinse in the morning.
• Tea time rust remover.  Soaking rusty tools in some black tea will help scour superficial rusting.  Brew a few pots, allow to cool and dump into a bucket with your neglected tools for a few hours.  Wear gloves (or be forever orange) and wipe each tool with a cloth.
• Natural windex.  Mix 2 ounces water and 10 drops of lavender or lemongrass oil to wipe grime off of windows.  These oils are also said to repel flies.
• Pet hair picker-upper.  Chasing tumbleweeds just got a smidgen easier: put on a wet rubber dishwashing glove and wipe your hand over surfaces.  Pet hair will stick right to it.
• Natural laundry stain treatments:  Always treat stains from the back rather than the front to avoid rubbing the stain in more.  Ink or paint - soak in rubbing alcohol for 30 minutes or spray with hairspray before washing.  Tomato based stains: white vinegar directly on stain and wash immediately.  Coffee and tea: treat with boiling water onto the stain.  If it is already set, scrub with a paste of borax and water and wash immediately.  Grass: scrub with dish soap or treat with 50/50 hydrogen peroxide and water mix.  Mud: let dry and brush off what you can.  Treat with borax/water paste and wash immediately.  Dingy whites & pit stains: soak in 50/50 hydrogen peroxide and water mix for at least 30 minutes and wash with an added 1 cup of peroxide per load.  Red wine: 50/50 peroxide and water mix immediately preceding wash. 
• Line it up!  Spring is here in the south, set a clothes line and enjoy fresh air dried linens while saving a few bucks on electricity.
• Take a shot.  Spritz musty smelling linens and clothing with a small amount of vodka (spot-test first).  Straight voddie kills bacteria but doesn't leave a scent.  Hang clothes to dry in a well ventilated area.

Brew Better

After making a few phone calls, my elderberry tea is not looking to appear magically into my teacup.  So I am applying what I've learned with what I have on hand since the OTC medications make me feel like ick. 

Ingredients:
1 quart hot water
2 bags of organic jasmine green tea
6 slices fresh ginger
3 slices fresh turmeric
1 lemon wedge - juiced
1 tablespoon local honey
1 teaspoon (or so) organic cayenne pepper

Add all ingredients and allow to steep.  When tea is finished, chew on ginger wedges and turmeric slices for additional relief - these are better than cough drops.

Why did I choose these particular ingredients?  Jasmine green tea has aromatherapy benefits due to the jasmine - not that I can smell well at the moment - and it also has a calming and soothing effect despite the caffeine.  If I am battling a bacterial infection, it contains antibacterial properties as well. 

Ginger clears the microcirculatory channels of the body - including sinuses -  and acts as anti-inflammatory which will help the body aches.  It also acts as a natural throat and nose decongestant.  Ginger is one of my favorite every day additions to green tea for a little extra zing to the taste.

Fresh turmeric also contains anti-inflammatory agents, but is also a natural pain killer.  Lemon gives a nice scent, a dose of vitamin C and also acts as a detox agent. I love the taste of fresh turmeric and since it is extremely odoriferous, I can actually smell some of what I am drinking despite the congestion. 

Cayenne has warming properties to combat the cold chills.  I've used it regularly for nearly two years as an addition to food and in my lemonade for a detox agent.  Cayenne also has anti-irritant properties that eases sore throats and spasmodic coughs - both of which came full swing today.  It is also thought to relieve allergies - any relief from orange blossom pollens would be a bonus for me.

Local honey.  Organic raw honey is an energy booster, helps muscle fatigue and soothes sore throats. It has long been recognized that local honey relieves symptoms of pollen related allergies since bees collect pollens from the very plants that cause my sniffles and sneezing.

Brew better health naturally - two cups of this and I'm feeling an improvement.  Happy Monday!

Apples to Apples

An apple a day...puts the doctor out of business.  Delicious, versatile and full of fabulous nutrition, this crisp, white-fleshed fruit provides a ton of health benefits.

•  Apples are high in fiber and low in calorie, two properties that allow you to feel satisfied and full longer than foods lower in fiber.  Since fiber expands in the stomach, there is less room for other foods.  Apples contain approximately five grams of fiber -bran cereal, the good old source of fiber contains about seven grams per serving.  This same soluble fiber may help reduce cholesterol and prevent colon cancer.

• High water content.  Brace yourself.  Water intake reduces water retention.  High water foods help keep you hydrated.    Also, when the body doesn't get enough water the signals are often mistaken for hunger...so less calories are consumed when properly hydrated.

• Low sodium food.  Lowering sodium intake also helps to release any water that is being retained.  Less sodium equals less bloating and water weight.
   
•  Low glycemic index.  The glycemic index ranks carbohydrates, giving higher values to foods that increase blood sugar the fastest: apples rank 35 on a scale of zero to 100.  When blood sugar goes up, the body produces insulin and increases hunger.  Sugar calls to sugar.
•  Several studies indicate that ingredients in apples may be a key in preventing lung, breast, colon and liver cancers.
• Apples are notable for their impressive list of phtyto-nutrients, and anti-oxidants. Studies suggest that its components are essential for normal growth, development and overall well-being.  Apples contain boron, necessary to strengthen bones, and flavanoids found only in apples may also protect post-menopausal women from osteoporosis.
• Good quantities of vitamin C, a powerful natural antioxidant. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
   
• Source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.
   
• Apple also contains a small amount of minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; thus, counters the bad influences of sodium.

How to prepare: eat apples raw, as they are along with the peel in order to maximize health-benefits.  Since sliced apples turn brown with exposure to air, rinse slices in cold water and add a few drops of fresh lemon juice and toss in with salads.  Organic apple juice is a healthy alternative drink.  Although some health benefits are lost with cooking, apples are also good baked.

Apple Salsa - Combine all ingredients & mix well.

• 2 cups diced apples
• 1/2 cup diced red bell pepper 
• 1/3 cup fresh lime juice
• 1/4 cup diced red onion
• 1/4 cup minced fresh cilantro
• 1 tablespoon honey
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 jalapeño pepper, seeded and minced

Love Never Dies

Faced with losing a family member today, I set aside my scheduled blog as I consider love and loss.  I believe we never feel more alone than when a loved-one is facing a life-changing illness or has died.  Because our grief is individual, one as unique as each life we lead, there is never a time line for wading through the stages of grieving.  There is no a way to wrap emotions into a neat package and move on with life, just as there are no words to express sympathy as my heart recognizes heartache. 

Life after loss feels like a blur, but somehow it defies physics as it grinds to a halt at the same time.  The dog still must be fed and walked, the garbage taken out and the bills arrive to be paid, people return to work and life, in it's new abnormal way, goes on. We complete things on autopilot, and maybe eventually we occasionally forget, momentarily, that life is now completely changed.

Emotions are messy, and unpredictable: with grief washing over in a complete motion - an undercurrent that pulls and tumbles us about and leaves us breathless.  Loving fully is a wealth beyond compare, and while any loss often feels paralytic I am reminded that the greatest gift is to love - and to be loved in return.  It is the mark of this unconditional love that we leave behind that makes the world a brighter place, the memories we hold dear bring comfort and light.  Cherish every moment and always live out loud.

Sweet on Taters

Readily available, easy to grow, inexpensive and deliciously versatile, sweet potatoes have many additional reasons to incorporate them into the kitchen more often.

High in vitamins:

• Vitamin B6 helps to reduce the chemical homocysteine - which has been linked wtih degenerative diseases, including the prevention of heart attacks.  
• Vitamin C, of course is an immune booster, but this crucial vitamin also plays an important role in bone and tooth formation, digestion, blood cell formation, helps accelerate wound healing, produces collagen -hello youthful skin - AND is essential to helping our bodies cope with stress.  
• Primarily made in the body as a result of getting enough sunlight, Vitamin D is important to the immune system. But it also plays an important role in energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth,.  Vitamin D also supports the thyroid gland.

High in minerals:

• Iron equals energy, but also produces red and white blood cells, aids in stress resistance, helps with proper immune function and metabolizes protein.
• Magnesium zen-master.  Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral.  Magnesium is needed for healthy arteries, for healthy bone, blood, heart, muscle and nerve function.  It has been estimated that nearly 80 percent of the population in North America may be deficient in magnesium.

Just plain awesome:

•  Sweet potatoes contain almost twice as much fiber as other types of potatoes. The high fiber content gives them a "slow burning" quality. This basically means their caloric energy is used more slowly and efficiently than a low-fiber carbohydrate.
  
• Naturally sweet.  Because natural sugars are released slowly into the bloodstream, they are a balanced source of energy and will not cause the spike, crash and resulting onset of fatigue.
• Sweet potatoes are a good source of potassium, which helps regulate heartbeat and nerve signals.  Like other electrolytes, potassium performs several essential functions, including relaxing muscle contractions, reducing swelling, and protecting the kidneys.
• The orange color is indicative of beta carotene, basically the inactive form of vitamin A, known to strengthen eyesight and boost immunity.  Antioxidants are well known to help ward off cancer and protect against the effects of aging.
• Roasted, steamed, baked, grilled or puréed: the recipe potential for sweet potatoes is endless.  They are great in salads, grilled with onions and peppers, added into soups or smoothies.  My personal favorite is using these as a french fry substitute by baking them in the oven.
  
  
  

  Oven Baked Sweet Potato Fries
  Prep time: 10 minutes
  Cook time: 30 minutes
  The baking times are approximate; it depends on how thick you cut the wedges or rounds of sweet potatoes. Try to cut them evenly so they all cook at about the same rate. For best browning results bake only one sheet at a time.

  Ingredients

  • 2 pounds sweet potatoes, about 3 large ones
  • 2 Tablespoons Olive Oil (May need more if you don't have a non-stick baking sheet)
  • 1-2 Tbsp spice or spice combination of your choice: chipotle powder, smoked paprika, Chinese five-spice, pumpkin pie spice, garam masala, Cajun seasoning, etc.
  • salt - optional

  Directions

  1. Preheat oven to 450°F, and preheat cookie sheet for extra crispiness. 
  2. Cut off the ends of the potatoes. Cut the potatoes in half lengthwise and then, if they are very long, in half crosswise. Cut each piece into wedges.
  3. Put the sweet potatoes into a large bowl and add the oil. Mix well to combine. Sprinkle with salt, sugar and spices of your choice. Use your hands to mix well, so all pieces are coated with oil and spices.
  4. Spread the sweet potatoes out in a single layer on a baking sheet; the oil they are coated with should keep them from sticking to the pan.
  5. Bake for a total of 25 to 30 minutes. After the first 15 minutes, remove the baking sheet from the oven and turn over all of the sweet potato pieces. Return to the oven and bake for another 10-15 minutes, or until they are well browned. Let cool for 5 minutes before serving.

Fast, Cheap and Easy

Cheap, easy and ready for a good time!  I love that in a dish.  Black beans are one of my on-hand "fast foods" that are packed full of fiber and protein.  Both qualities are hunger busters and help regulate the body's glucose levels during the day, which means the metabolism will operate at top speed.  Black beans are often a popular meat substitute among vegetarians or individuals looking for an alternate source of protein, iron and manganese.

The soluble fiber in black beans binds with bile acids and carries them from the body before they can become (que dramatic dun dun dunnnnn) cholesterol. Also great for the digestive system as the insoluble fiber contained in black beans gives the whole digestive tract a good workout to help fight constipation, diverticulosis and irritable bowel syndrome.

There really should be theme music I can queue: enter super-hero antioxidant, fighter of free radicals.  Black beans are high in anthocyanins, the same ones found in blueberries. If you didn't already guess, the darker the bean, the higher it may be in antioxidants.  So this tiny legume is yet another powerful nutritional weapon in the fight against cancer and the aging process. 

I prefer to cook my own beans because one pound bag of dry black beans equals three 15 oz cans.  Dried are also easier on the budget, and the taste and texture of the beans are far superior.  I do keep canned beans in the pantry for when I am pressed for time but I will note dried black beans fare better in long cooking dishes.  Canned beans do best in chili or in salads.

I was uncertain about using dried beans, but thankfully my mom is the ultimate encourager and family expert on cooking.  Now I encourage everyone to try the switch.  It's fabulous when you have a pressure cooker, but crock pots are excellent for cooking dried beans.  I like knowing what is in my food and controlling the amount of sodium that goes into them, and I love saving money and reducing the amount of waste - both of food and packaging.

Pour the entire bag of dried beans into a colander and rinse under cold water. If you see any beans that have broken in half, or skin that floats to the surface, get rid of it. Also pick out any beans that look shriveled.  Dump all the beans into a crockpot and add enough water to cover all the beans and then add about two inches.  Cover but do not turn on: just let the beans soak for at least 6 hours, or overnight.

If you live in a very warm area like I do, and you are frugal with air conditioning like I am, put the stoneware in the fridge to keep bacteria from growing.  In the morning, dump the water, and rinse your beans. The water will be stained from the beans.  NOTE: if you are using red or kidney beans, you need to boil your beans rapidly on the stove for at least 10 minutes to kill a possible toxin lurking in the beans. It's better to be safe than sorry!

Put the beans back into your crockpot and cover with enough fresh water to completely cover the beans with an extra 2-3 inches. Cover and cook on low for 8 hours.  The beans are done when they are bite-tender. Drain the beans allow to cool.  Once cool, put 1 2/3 cups of beans into storage containers or freezer bags - you're adding this amount because you aren't adding filler-liquid like the cans have. The beans will keep in the refrigerator for 1 week, or in the freezer for 6 months.  Use as you would canned beans in your favorite recipe.

Sweeping A Girl Off of Her Feet

This DIY soda broom made my inner tree-hugger smile.  I live by the infamous 3 R's - reduce, reuse and recycle.  The only problem is, the health nut that lives here doesn't have a stray soda bottle laying around.  Easily rectified by asking around.  This would make a fabulous camping broom or a replacement for the traditional store-brought broom.  I have an old wooden rake handle that has volunteered to replace the wooden dowel, so this should be lots of fun!  I have found many sources for this project, and they vary in recommendations.  I will be attempting this first with three 2 liter bottles because 20 is a lot to locate.  I will post my attempts once I have my supplies - I'm sure it will be a humorous adventure!

What you need:

• 20 plastic soft drink bottles 2 liter PET
• broomstick
• scissors
• stylus
• awl
• wire
• hammer
• nails

 Steps:

1. Remove the label on the bottle.
2. Remove the bottom of the bottle, with the cutting stylus.
3. Make 1/2 inch cuts in the bottle up to the more rounded
4. Remove the neck with scissors.
5. Make 18 pieces without neck and leave with a bottleneck.
6. Fitting parts with no neck, one by one over the part with neck to assemble the base of the broom.
7. Cut the top of another bottle and fit over the base of the broom you just prepared
8. Drill two holes and insert the wire through all layers of bottles
9. Pull the wire to the other side and twist the ends to fasten
10. Secure parts with the aid of two nails
11. Your broom is ready!

It ain't easy being green...

Green tea, black tea, white tea -- I like them all.  Green tea specifically has become a staple in my fruit smoothies.  I knew that it had antioxidant and poly-phenol benefits, but exactly what am I gaining by consuming it?  There are a few large-scale human studies, most of which focus on the impact on heart disease and cancer.  Here are some benefits that you may or may not be aware of, of which many are still being debated.

1. Skincare. Green tea can apparently help with wrinkles and the signs of aging, because of their antioxidant and anti-inflammatory properties. Studies have indicated that green tea applied topically can reduce sun damage.
2. Mood Boosting. Theanine is an amino acid naturally found in tea leaves, which is thought to provide a relaxing and tranquilizing effect for tea drinkers.
3. Heart Disease. Scientists think green tea works on the lining of blood vessels, helping them stay relaxed and able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.
4. Weight Loss. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories - increasing the metabolism.
5. Diabetes. Green tea may help regulate glucose levels by slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.
6. Cancer.  Green tea is widely thought to kill cancer cells in general without damaging healthy tissue.
7. Cholesterol. Green tea may lower bad cholesterol in the blood and improve the ratio of good cholesterol to bad cholesterol.
8. Alzheimer’s and Parkinson’s. It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies showed that green tea protected brain cells from dying and restored damaged brain cells.
9. Tooth Decay. Studies suggests that the chemical antioxidant “catechin” in tea may destroy bacteria and viruses.
10. Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure.

I still don't know what antioxidants, free radicals and compounds ARE.  I envision punk-rocking anarchists fleeing a building terrified of...a bag of tea in boxing gear?  Humorous imagination aside, read on to learn more.  We've established that green tea is high in antioxidants, much like grapes and berries, red wine and dark chocolate (yum).  The job of antioxidants is to fight free radicals.  Put simply, these are bad guys that damage DNA, contribute to nasties like cancer, blood clots and hardening and narrowing of the heart's arteries.  Since green tea is minimally processed - the leaves are withered and steamed, not fermented like black or oolong teas - the antioxidants are more concentrated.  Aha.  Now we're getting somewhere.

How much is beneficial?  While studies show green tea is beneficial in many aspects, lifestyle and overall diet are still key factors in health.  The verdict for recommended amount of green tea is still out; some say as little as two cups a day while others five cups - and more still say you can drink up to ten cups a day.  Keep in mind there IS caffeine in green tea, so sensitive people should look for a decaf version or limit it to one cup.  So green tea isn't a prescription miracle cure for anything, but incorporating a few cups of this a day will certainly be a nice switch from straight water.

Green Tea Smoothie - Update

Today's green tea smoothie special was mango with a lime and one strawberry for extra sweetness.  By far the 1/2 cup of strawberries was much sweeter than the 1/2 cup of mango.  The recipe if you missed the last blog:

1 green tea bag
2/3 c water
1/2 c mango, cubed
1 wedge fresh lime (juiced)
2 c crushed ice

Blend until smooth!

Beet That!

Beets.  First response: YUCK!  Personally, I never liked beets until my octogenarian neighbor gave me fresh from the garden - much better than canned, hands down.  If you're a foodie and a health nut, you already know and love this nutritious food!  If you are not a beet lover, don't be so quick to write this little veggie off.  Read on and consider the health bennys of this rarely liked root! 

Hunger buster.  The second largest source of sugar, after sugar cane beets are high carbohydrate, which means they are a great instant energy source without being processed.  Low calorie.  Also zero trans fat and zero saturated fat.  Since they are naturally sweet, they can actually curb a sugar craving in a healthy way and are a source of fiber and are available fresh much of the year.. 

El cheapo.  Canned beets cost somewhere between $1-$2, fresh beets at the farmer's market will run about $2.25 per pound.  A $2.50 pack of organic seed will produce about 150 fresh with the probability of coaxing some seeds to keep for the next planting.  They don't take much room, can be grown in containers and mature within 60 days - with the bonus of getting beet greens for salads.

Slap full of nutritional goodness. Folic Acid - Vitamin B - is necessary for cell production and maintenance and is needed for anyone undergoing physical healing and is a great source for pregnant women.  While many take this as an herbal supplement, getting nutrients and vitamins directly from food is always more beneficial as it delivers the pure and superior source to the bloodstream.
Naturally contains sodium, iron, phosphorous, magnesium, and calcium, vitamins A and C and niacin.

Super-hero health benefits: detoxing, love-inducing, feel good roots. I love healing through natural foods.  Medical studies support beets guard against cancer and heart disease and works as a blood purifier.  Certain unique pigment antioxidants in the root as well as in its top greens have found to offer protection against coronary artery disease and stroke; lower cholesterol levels within the body, and have anti-aging effects.  Rich in betaine, beets are also helpful in stimulating liver function and eliminating toxins while boosting mental health with tryptophans.  Nature's viagra?  One of the first known uses of beets was by the ancient Romans, who used them medicinally as an aphrodisiac.  Beets cause an increase in blood flow due to their nitrates.  Which also causes increased blood flow to the genitals - one mechanism Viagra uses to create their...effects.  Beets also contain high amounts of boron - which is directly related to the production of human sex hormones.  Who knew?

Diverse and colorful addition to recipes: raw, boiled, roasted, steamed, sauteed, not to mention Borscht.  I have never attempted this Eastern European soup, but will definitely be trying it once my crop comes about!  Raw beet leaves add a hearty flavor to salads,.  If you are juicing, but haven’t gotten to veggies yet, give beets a try. Use a small amount at first to supplement your already yummy fruit smoothies. Work your way up to more as you prefer.  Here is a tasty and simple juiced beets recipe I've added to my must try list:

Beet Juice with Carrots and Celery
Ingredients:
*1 small beetroot (the small ones are sweeter!)
*2 large carrots
*1 stalk of  celery
Directions:
1. Wash the vegetables using water and a vegetable brush.
2. Remove the carrot and beetroot tops. Peel the beetroot if the skin is tough. Otherwise, just cut off the top.
3. Slice up the vegetables to fit your juicer.
4. Juice and serve.
For a sweeter drink, add an apple, or use 2 apples instead of the carrots.

Beet you didn't know.  Around 800 BC, an Assyrian text describes beets growing in the Hanging Gardens of Babylon, one of the wonders of the ancient world.  In 1975, during the Apollo-Soyuz Test Project, cosmonauts from the USSR’s Soyuz 19 welcomed the Apollo 18 astronauts by preparing a banquet of borscht (beet soup) in zero gravity.  In Australia, a true Oz-style burger must have a slice or two of beets.  Beets can be made into a wine that tastes similar to port.  While the benefits of beets are not popularly known, they are profound.  Are you inspired to try? 

Great Fruit: Grapefruit

Citrus paradisi, meaning fruit of paradise, the grapefruit is a nutritional treasure. Oatmeal isn't the only heart friendly breakfast: grapefruit is known to support cardiovascular health by reducing bad cholesterol.  A study in the Journal of Agricultural and Food Chemistry reports that one grapefruit a day can help lower LDL levels by over 15 percent and triglycerides by 27 percent.  Deep red varieties pack the biggest punch because they contain the highest level of antioxidants.  


Since grapefruit is loaded with vitamin C it is also mildly acidic.With one half providing nearly 80 percent of the daily value, vitamin C is essential to producing proteins that keeps skin firm and smooth.  Dermatologists also say that it can be applied to help reduce external spots by reducing excess production of skin pigment.  Cut one in half, sprinkle a teaspoon of sugar (a mild exfoliant) and voila - a mini spa session!  Sensitive skin may be irritated, so always test a small area first. 

While the benefits of grapefruit juice are similar to eating the traditional half in a bowl, remaining pulp and rinds after juicing can be used as a natural cleaner.  The same citric acid that works as a spot reducer on skin will also dissolve dirt and grime throughout the house.  Dip the juiced half of the grapefruit in sea salt and start scrubbing.  The acid will clean while the salt disinfects and scours.  Rinse clean and enjoy the shine.
 
Long touted as a weight loss tool, the fruit's combination of high fiber, low calorie and high water content can boost the metabolism.  Compounds aid in fat burning and also stabilize blood-sugar and insulin levels, according to author Dr. Christine Gerbstadt, which makes grapefruit a natural hunger-regulator.  Stabilizing blood sugars means fewer mood ups and downs during the day.  Low calorie, high fiber, and loaded with phytonutrients - plant based compounds that have disease preventing properties, this juicy fruit is practically a superhero. 

Ideas for eating: if you cannot palate the tart and tangy bitterness, try mixing it in with a salad so the taste isn't so overpowering.  Grapefruits offer a tropical flair when mixed with romaine lettuce - try adding some cooked shrimp and avocados.  I regularly sit and enjoy mine with a cup of green tea, very simple and traditional, but I also enjoy making broiled grapefruit for dessert.  Keeping this versatile fruit a regular staple on the shopping list is one I don't regret.