Easy Guacamole!

Avocados are one of my favorite foods, packed with almost 20 vitamins and minerals!  This easy recipe is a great way to get some healthy nutrients that taste delicious! Serve with tortilla chips, top off a salad or use instead of mayo on your favorite sandwich!

Ingredients

1 medium ripe avocado (soft to touch)

1 tsp. lemon juice

¼ tsp. garlic powder

¼ tsp. dried onion

1/8 tsp. red pepper flakes

1/8 tsp. cayenne pepper

¼ tsp. dried cilantro or ½ tsp. finely chopped fresh cilantro (optional)

dash of sea salt

Directions

Mash avocado with fork. Add remaining ingredients & mix well. Enjoy!

Roasted Red Potatoes

Ingredients

1 ½ lbs. red potatoes, diced in ½ inch pieces

2 tablespoons extra virgin olive oil

2 garlic cloves, minced

½ teaspoon dried rosemary

½ teaspoon dried thyme

½ teaspoon sea salt

¼ teaspoon black pepper

Directions

Combine all ingredients in a plastic bag & toss until well coated. Transfer to baking sheet. Bake uncovered for 35-45 minutes at 450 degrees.

Not yo' momma's meatloaf!

This is definitely not your typical old fashioned mom's meatloaf with breadcrumbs and ketchup!  Full of veggies and lean protein, this dish is a hearty and healthy option!  Enjoy it with roasted potatoes or brown rice and a green veggie!

Ingredients

2 lbs. lean ground turkey

1 cup oats

2 eggs (for egg free option: 2 tablespoons ground flax seed dissolved in 6 tablespoons water OR ¼ cup unsweetened applesauce)

½ cup onion, finely chopped

1 cup grated carrots

½ cup celery, finely chopped

1 tsp. cumin

½ tsp. thyme

1 tsp. red pepper flakes

1 tsp. black pepper

½ tsp. sea salt

1 T. yellow mustard

2 garlic cloves, minced or 1 tsp. garlic powder

2 cans (8 oz each) tomato sauce

Directions

Preheat oven to 350 degrees. Combine all ingredients but one can of tomato sauce in large bowl and mix well. Press into 9 x 13 pan. Pour can of tomato sauce on top. Cook for 1 hour 15 minutes.

Why should I exercise?

Everyone knows they should do it. Some do it with vigor. Some not at all. I am talking about exercise, of course! Many people join a health club or gym this time of year because they want to lose weight. While losing excess weight in hopes of looking and feeling better may be the motivation for starting an exercise program, there are many additional health benefits for adults of all ages.

According to the 2008 Physical Activity Guidelines released by the U.S. Department of Health & Human Services, regular exercise leads to weight loss, improved cardiorespiratory and muscular fitness and improves cognitive function in older adults. There is also strong evidence that regular exercise lowers the risk of many health concerns and chronic diseases such as coronary heart disease, stroke, high blood pressure, type 2 diabetes, metabolic syndrome, colon cancer, breast cancer and high cholesterol and reduces symptoms of depression. The report shows moderate evidence that regular exercise may lower risks of lung and endometrial cancers as well as improve bone density and sleep quality.

I don't know about you, but I think this is a great list of health benefits that can come from engaging in regular exercise! Now you don't have to be a gym rat like me to reap these benefits! According to the American Council on Exercise (ACE), most health benefits occur with just 150 minutes of moderate physical activity at week. This can include jogging, cycling or even walking your dog at a brisk pace. Even greater benefits come when resistance training, or weight training, is incorporated at least twice a week. According to ACE, one of the most direct benefits or regular resistance training is is an increase of bone mineral density, which may reduce the risk of osteoporosis. Other benefits include improvement of insulin response, lower blood pressure, reduce pain of arthritis, decrease in depression and improved body composition. Which means you will be improving you health on the inside while looking good on the outside!

If you don't work out regularly, don't despair!  Everyone has to start somewhere and any exercise is better than no exercise! 150 minutes a week may seem overwhelming and it may be hard at first. If you don't exercise at all, go for 50 the first week, then 75, then 100. Work up to it. Before you know it, you will be at 150 minutes.  If you already clock in more than that on the treadmill each week, start incorporating weight training and try a cardio or tabata class to up your intensity.  Changing your routine just may get you out of that plateau you've been stuck on and re-energize your commitment to work out.

The question is now... are you ready to reap the benefits of exercise?  What are you waiting for?  Go. Start.  Today.

Cornbread

Need some yummy cornbread to go with that chili you just made?  This recipe is so easy to make and is very allergy friendly! Suggestions in parenthesis make it even healthier!  We enjoy it right out of the oven with a dollop of raw honey on top!

Ingredients

1 cup cornmeal (organic, if possible)
1 cup all purpose flour (ground oat flour or gluten free flour)
1/4 cup sugar (preferably raw or coconut)
5 teaspoons baking powder (aluminum free)
1/2 teaspoon salt (sea salt)
1 cup water
1/4 cup unsweetened applesauce
1/3 cup canola oil

Directions

Preheat oven to 425 degrees. Combine dry ingredients first then mix in wet ingredients.  Bake in a 9 x 13 pan greased with coconut oil for 20 - 25 minutes. Enjoy!

White Bean Chicken Chili

Brrr!  Need a nice hot bowl of one of my all time favorite soups on a cold day?  This dish has great flavor and is very allergy friendly! 

Ingredients

Extra virgin olive oil

1 lb. rotisserie or baked chicken, cut in bite-sized pieces

¼ cup gluten free or all purpose flour

1 large onion, chopped

¼ cup red pepper, diced

¼ cup green pepper, diced

3 cups chicken broth

2 tablespoons chili powder

1 teaspoon ground coriander

1 teaspoon cumin

½ teaspoon cayenne pepper

1 teaspoon black pepper

1 teaspoon sea salt

4 cans (14 oz) cannelloni beans, drained

Directions

On medium heat, coat the bottom of a large dutch oven with EVOO (approximately 4 tablespoons) and stir in flour to create a roux. Add onion, peppers and chicken broth. Lower heat and cook five minutes or until mixture begins to thicken, then stir in spices. Cook another five minutes, then add beans and chicken. Simmer for 10 – 15 minutes or until onions and peppers are tender. Garnish with cheese, chives, diced avocado and tortilla chips.

Food Fight: Give Cholesterol an Upper-Cut! The Final Round!

Finally! The final round to the fight against cholesterol. In addition to food consumed, there are some additional healthy dietary choices that can provide additional benefits and help naturally lower unhealthy cholesterol levels.
 

Green tea contains powerful antioxidants that can help reduce oxidized LDL cholesterol. Dark chocolate contains flavonoids, which are antioxidants that help lower LDL levels and red wine contains resveratrol, which may prevent damage to blood vessels by reducing the risk of blood clots and lower LDL. If you do indulge in chocolate and wine, please do so in moderation as chocolate may contain added sugars and excess alcohol consumption can lead to other health issues.
 

When cooking, plant based oils are best. According to Harvard University School of Public Health, even though coconut oil is high in saturated fat, it has many health benefits including increasing HDL “good” cholesterol levels. Olive oil is an excellent choice to replace unhealthy fats such as margarine, butter and oils such as corn, soybean and canola. In a study at Sapienza University in Rome, Italy, blood tests after eating a Mediterranean diet with added extra virgin olive oil showed lowered levels of blood sugar and LDL cholesterol.
 

Another suggestion in lowering cholesterol is to increase vitamin K2 intake. Vitamin K2 is different from vitamin K1, which is found in green leafy vegetables and aids in bone formation. Vitamin K2 helps to reduce atherosclerosis, which is the hardening and narrowing of the arteries due to a buildup of plaque, and works together with calcium and vitamin D to deliver calcium to the bones, where it belongs, instead of accumulating in arteries. K2 is found in natto (fermented soybeans,) goose and chicken liver, hard and soft cheeses, egg yolk and butter.
 

According to Dr. Joseph Mercola, reducing chronic inflammation is key in lowering cholesterol. Chronic inflammation in the body can be caused by eating lots of sugar and grains, foods cooked at high temperatures, smoking, emotional stress and a sedentary lifestyle. No matter your cholesterol levels or health concerns, it is always best to avoid food high in trans fat and processed foods, both of which raise the “bad” LDL cholesterol and lower the “good” HDL cholesterol. Physical activity is also a key component to better health because it increases blood circulation and strengthens the immune system. Yoga and Tai Chi can help lower stress, anxiety and depression as well as improve cardiovascular and blood lipid profiles. An under active thyroid, known as hypothyroidism, is sometimes connected to high cholesterol. Talk with a doctor or functional practitioner about improving your thyroid function, which may help to naturally lower cholesterol levels.
 

Well, there you have it! The whole healthy enchilada of how to fight cholesterol the natural way.  If you need a more concise eating plan, the DASH diet is endorsed by the American Heart Association to lower blood pressure, lower cholesterol, reduce insulin resistance and reduce the risk of developing diabetes. The DASH eating plan is rich in fruits and vegetables, low fat dairy, whole grains, high fiber, potassium, calcium and magnesium. More information can be found at http://dashdiet.org.

“Let food by they medicine and medicine be thy food.” - Hippocrates

Food Fight: Give Cholesterol an Upper-Cut! Round Three

So here it is, what you've all been waiting for. The list of foods that will naturally lower cholesterol!

Well, maybe not so much as a list as the cliff notes version.

The American Heart Association recommends eating at least two servings of fish a week to increase levels of Omega-3 fatty acids, which can reduce inflammation, lower triglycerides, reduce blood pressure and the risk of developing blood clots. Fish that contain the highest levels of Omega-3 fatty acids are mackerel, herring, sardines, albacore tuna, salmon and halibut. Be careful to make sure that your fish isn't farm raised, which will contain higher Omega-6 fatty acids. Omega-3 fatty acids can also be found in supplement form, fish oils, and foods such as walnuts and avocados. Many seeds also contain high Omega-3's including pumpkin, chia, flax and hemp.

Just like the commercial says, oatmeal can help lower cholesterol but please put down that box of processed Cheerios and opt for the real stuff! Oatmeal contains soluble fiber, which can reduce the absorption of cholesterol into your blood stream. If you don't care for a bowl of mush for breakfast, make your own granola or grind it up and use as a replacement flour in recipes. Other sources of soluble fiber are apples, pears, barley and beans, such as kidney, black, lima and garbanzo. Hummus, anyone? Most vegetables are also high in fiber including peas, broccoli, brussels sprouts, artichokes, eggplant and okra.

 

Vitamin C is an antioxidant that helps reduce inflammation, which will decrease the amount of cholesterol needed and therefore produced by your body. Sources of vitamin C include oranges, grapefruit, lemons, limes, kiwi, papaya, strawberries, pineapple, cantaloupe, red and green peppers, sweet potatoes, cabbage, cauliflower, broccoli, and kale. Blueberries are also very high in antioxidants and fiber.

Magnesium is one of the six essential minerals that must be supplied through diet and acts as a natural statin to help moderate cholesterol production in the body. Some foods high in magnesium are kelp, wheat bran, wheat germ, almonds, cashews, molasses, brewer's yeast, buckwheat, brazil nuts, filberts, peanuts, millet, pecans, rye, tofu and dark chocolate.

 

But wait... there's more! There is so much more information I have to share about how to lower cholesterol that it's going to take another post. Find out the best oils to use in cooking, the best cheese to eat and whether or not you can go ahead and have that glass of wine....

Food Fight: Give Cholesterol an Upper-Cut! Round Two

The American Heart Association recommends all adults over age 20 to have their cholesterol tested every 4-6 years. A complete fasting lipoprotein profile will include total blood cholesterol, HDL cholesterol, LDL cholesterol and triglyceride levels all given in milligrams per deciliter of blood. A little science lesson here. Cholesterol is transported in the bloodstream by lipoproteins. Now remember, your body needs good cholesterol to carry out important work in your body. It's the oxidized (or rancid) cholesterol that causes the problems.

 

There are two types of lipoproteins that carry cholesterol in the blood: low-density lipoprotein (LDL) and high-density lipoprotein (HDL.) LDL is considered the bad cholesterol since it may form plaque, which can build up and clog your arteries, leading to heart attacks and stroke. A good LDL number is less than 110mg/dL. HDL is considered the good cholesterol because it carries LDL cholesterol away from the arteries back to the liver, where much of the body's cholesterol is produced. A desirable level of HDL cholesterol is 35 mg/dL or higher.

Triglycerides are the most common type of fat that stores extra calories from the foods we eat and has been linked to heart disease and diabetes. This number should be less than 150 mg/dL. High triglycerides can be caused by physical inactivity, obesity, smoking, excessive alcohol consumption and a diet high in sugar and grains.

According to Dr. Joseph Mercola, there is no good or bad cholesterol, total cholesterol levels are not a good indicator of heart disease and modern medicine puts way too much emphasis on lowering cholesterol, which can be an indicator of chronic inflammation in the body. There is a very interesting article about cholesterol, inflammation and the dangers of cholesterol lowering medications at http://cholesterol.mercola.com/

As with any health concern, it is always best to start at the root of the problem. Whether you want to lower cholesterol levels, reduce inflammation, or just plain feel better, it always starts with food. You are what you eat. If you owned a prize race car, wouldn't you use the best fuel available to ensure it's peak performance? Why then do Americans contribute to the degradation of their own performance by consuming cheap, chemically modified, imitation fuel? In part three, I will have a complete list of real foods that are known to reduce cholesterol.

 

 

It's time to start fighting back.

Food Fight: Give Cholesterol an Upper-Cut! Round One

“Let food be thy medicine and medicine be thy food.” - Hippocrates

The first fight I have decided to pick is with cholesterol. In preparing for this entry I feel that I have embarked upon a Master's thesis so in attempt to reduce the boredom factor, I'll try to stick to the nitty-gritty with some reputable facts so you know I'm not just making stuff up! Warning... it will be a little lengthy so I'll split it into multiple posts.

According to the Centers for Disease Control & Prevention (CDC) website, over 102 million Americans have unhealthy levels of cholesterol. While it is recommended that all adults over age 20 should have their cholesterol levels tested, the CDC reports that 20 percent of 12-19 year old individuals have elevated cholesterol levels and children with a family history of heart disease, diabetes and certain other diseases should begin testing at age two! This is a real problem, folks!

Here are some science facts. Cholesterol is a waxy, oily steroid that plays an important role in cell formation, manufacturing hormones and maintaining a healthy immune system. It is actually a valuable substance unless it is oxidized, a chemical change that occurs when combined with unstable oxygen molecules, the amino acid homocysteine or chlorine. Yawn, I know. Basically cholesterol is oxidized and enters the blood stream by consuming processed food, certain animal products, environmental pollutants and stress and damages arteries. We need those arteries to be nice and strong to carry blood from the heart to all organ systems and keep them in healthy working order. Unhealthy arteries lead to many health complications including stroke and heart disease, which is the number one cause of death in the United States. Serious stuff.

Good news. A simple blood test by a doctor can determine cholesterol levels. According to the CDC, high cholesterol levels can be reduced by diet and lifestyle changes, and in other cases by pharmaceutical intervention. Don't do drugs, people! Stay tuned to learn how to reduce bad cholesterol levels the healthy way!

Pumpkin Protein Bars

Here is my favorite mid-morning snack!  They are perfect with a cup of coffee and are much healthier than a muffin or banana bread!  If you have a sweet tooth, it might not be your cup of tea but your microbiome will thank you!  I found the original recipe on www.bodybuilder.com and tweaked it to make my own version.  I make a pan of these almost every week, cut them up and store in the freezer so I can pull a couple out to take with me every day! My kids love them, too!  Enjoy!

Ingredients

½ cup coconut palm sugar

½ cup unsweetened applesauce

2 tsp. vanilla extract

2 organic farm eggs (or 1/2 cup applesauce for egg free)

2 ½ cups ground oats

¼ cup ground flax seed

2 tsp. cinnamon

½ tsp. nutmeg

1 tsp. ground ginger

1 tsp. baking soda

1 tsp. baking powder

½ tsp. salt

1 (15 oz) can pumpkin (or 3 ripe mashed bananas)

½ cup almond milk

½ cup walnuts (optional)

 

Directions

Preheat oven to 350. Combine first three ingredients in mixing bowl. Add eggs & pumpkin until well mixed. Combine dry ingredients in separate bowl. Add dry ingredients & milk to wet mixture until well blended. Pour into 9 x 13 pan greased with coconut oil. Bake for 30 minutes. Makes 24 squares. Approximately 70 calories each.

Jambalaya

Need a new idea for a warm meal on a cold day?  This healthy dish is chocked full of veggies with such great flavor that even the pickiest eaters will enjoy!

Ingredients

2 teaspoons olive oil

 

2 boneless skinless chicken breasts, cut in small pieces

 

13 oz. turkey polish sausage, sliced

 

1 medium onion, Diced

 

1 green pepper, diced

 

½ cup diced celery

 

3 medium carrots, cut in medallions

 

1 medium zucchini, diced

 

2 large garlic cloves, pressed

 

¼ teaspoon cayenne pepper

½ teaspoon cajun seasoning

3 bay leaves

sea salt & black pepper to taste

2 cups brown rice

4 cups chicken broth

1 - 14 oz. can diced tomatoes

Directions

Heat oil in a large pot over medium heat. Saute chicken & sausage until lightly browned. Stir in onion, pepper, celery, carrots & garlic. Add cayenne pepper, cajun seasoning & bay leaves. Cook until onion is tender, about five minutes. Add rice & chicken broth. Bring to boil. Reduce heat & add zucchini and tomatoes. Cover & simmer 20-30 minutes until rice is tender and almost all liquid is absorbed.

Get Moving!

So maybe your New Year's resolution is to lose weight or you are just feeling those holiday pounds and don't want to step on the scale.  Maybe it's not a weight issue, but a startling report from a doctor visit that you have high cholesterol, hypertension or are prediabetic.  Whatever the motivation, you are ready to move but unsure of where to start.

According to the United States Department of Health & Human Services, adults should engage in 150 minutes of moderate-intensity aerobic activity each week and also include muscle-strengthening activities two or more times a week.  If working out a few times a week is already part of your routine, meeting these recommendations are no problem but for many that just want to get started, it can be overwhelming and just plain confusing!

If you are a member of a gym or fitness club, everything you need is right through the door but can be somewhat intimidating if all you know how to use is the treadmill machine.  Most clubs offer new members a complementary session or two with a personal trainer.  This is a great opportunity to set realistic goals, take measurements and body fat calculations if you so choose, and have a trained professional demonstrate how to use all those strange looking machines!  You can also purchase additional sessions with trainers who will customize workout plans to help you meet your specific goals. 

Another advantage of fitness clubs are all the classes included in the membership.  Most gyms offer a variety from Bootcamp to Yoga to Zumba.  If you unsure of what the class entails, just ask. Yoga, Piyo and Pilates are low-medium intensity classes, depending on the instructor, and involve stretching, mental focus and coordinated breathing to improve posture, flexibility and core-strength.  Zumba, a latin based dance workout, and step classes which involve rhythmic step patterns on and off a slightly raised platform, are both usually very high intensity workouts that will leave you dripping with sweat!  There are also great weight training and toning classes that may be offered as rotating stations, free weights or group boot camp style classes with various names.  These are a great way to learn new exercises and techniques in a group setting and have fun!  Don't be intimidated by a new class.  Bring a friend or just ask if you can watch for a few minutes to see what the class is like before you decide if you want to participate.  You have nothing to lose but the calories you burn and remember it may take a few classes for you to get the hang of it.

If you are not a member of a fitness club, there are still great options for you!  There are DVDs, small equipment and weights that you can purchase from Target or Walmart, and many You-tube channels devoted to workouts from certified personal trainers.  If weights are still more than you are able to do right now, just start walking.  Any movement is better than no movement!  If you take your dog out for a 10 minute walk twice a day, increase it to 15 minutes.  Take the stairs instead of an elevator.  Park at the end of a parking lot and walk instead of circling for that close up spot (you will get less door dings this way, too!)  If you find yourself watching television or sports, get up during commercials and walk around your house or do jumping jacks. 

So wherever you find yourself on your fitness journey, the most important thing is to get moving.  Do something today.  Don't wait until tomorrow.  It's okay to take baby steps if you need to. Acknowledge that you may not be where you want to be.  It probably took awhile to get there and it's going to take awhile to get back.  Life is a journey, not a sprint.  It's time to get moving.

Ranch Dressing

Whether you are navigating food allergies or just want a healthier version of your all time fave condiment, this is an awesome dressing!
 

Ingredients

1 cup Just Mayo Mayonnaise

1/3 cup unsweetened coconut or almond milk

1 – 1 ½ teaspoons lemon juice

½ teaspoon dried parsley

½ teaspoon dried chives

¾ teaspoon dried dill

½ teaspoon garlic powder

¼ onion powder

pinch of sea salt

¼ teaspoon black pepper
 

Directions

First, add lemon juice to coconut or almond milk and let sit for 5-10 minutes to “sour.”

Combine mayo and dry ingredients in bowl and mix. Add sour milk. It will keep up to a week in your fridge but I promise it won't last that long!

Gluten Free Vegan Pancakes

 

Who doesn't love pancakes on a lazy weekend morning? Customize your favorite pancake using the basic recipe and add one or two variations to make your perfect jack!  However you enjoy it, please use real maple syrup!

Basic pancake batter:

1 cup Gluten free flour* (I prefer Bob's Red Mill All Purpose GF Flour)
1 3/4 teaspoons baking powder
1/2 teaspoon salt
2/3 cup water (may add more depending on desired consistency, which will vary depending on type of flour used)
2 tablespoons raw sugar

For banana pancakes:

1/2 cup pureed ripe banana
1/4 teaspoon cinnamon
Dash of nutmeg

For pumpkin pancakes:

1/2 cup canned pumpkin
1/4 teaspoon cinnamon
Dash of nutmeg

For hearty, healthy, protein pancakes:

1/2 cup oatmeal
1/4 ground flaxseed

Other variations:

1/2 cup blueberries
or
1/4 cup mini dairy free chocolate chips

*Regular flour may be substituted for gluten free flour.

Roasted Red Pepper Hummus

This is a spicy-as-you-like-it appetizer.  Enjoy it with your favorite pita chips, flat bread or gluten free crackers!

1 can garbanzo beans
2 tablespoons tahini
1/2 jar roasted red peppers
1 tablespoon extra virgin olive oil
1 teaspoon cumin
1/2 teaspoon curry
Sea salt & pepper to taste
Cayenne powder or Sriracha Hot Chili Sauce to taste (we like about 2 big squeezes!)

Blend in food processor until smooth.

Happy New Year!

Happy New Year and welcome to my healthtastic blog!  I have been talking about starting a blog for quite awhile but have held back for various reasons.  Perhaps I should wait until I have a Masters Degree in Nutrition and possess a greater knowledge of the human microbiome, nutrient deficiencies, enzymes and probiotics.  Maybe I should wait until I obtain a health coach certification and actually have client success stories. Should I have a month's worth of posts already written and ready to post in case I get too busy or have nothing motivational to say?  What about my recipes that everyone is always asking for... should I post and archive them all first?  Then there is the fear factor.  What does a middle age mom from middle America really know about any of this and who could possibly be motivated by me?  Really. 

Well, if you know me at all, you know I like to talk and I have plenty to say! I am a perfectionist and like to know my stuff.  I have spent over ten years as a personal chef and a culinary allergy expert for some very important little people with big allergies and autoimmune conditions.  I constantly cook, bake, take and share food and recipes with friends who have dietary challenges. I love working out, teaching classes and encouraging people to make life-long changes that consist of more than just eating the right foods, clocking in workouts at the gym, getting enough sleep and saying some prayers.  I want to encourage people to a better life.  This is my passion.  This is what I do.  This is my journey.  Come join me.