Sole & Kale = amazing!!

I may propose to myself after this meal - delicious, easy & healthy!!

Sole & Kale
Ingredients:
1/8 c gluten free all purpose flour
sprinkle of cayenne pepper (optional)
2 Sole wild caught filets (or other flaky wild caught white fish - wild caught is the key here NOT farm raised)
1/4 teaspoon salt
1 T organic butter
1 T organic olive oil
1/2 organic lemon, sliced
1/4-1/2 cup white wine (preferably a dryer versus sweeter wine)
1-2 cups organic kale leaves, washed, de-stemmed (stems are very chewy and bitter! This is critical because you can often find kale sold in bags but they have the ribs in them, so I'd recommend the whole leaves and de-stemming and de-ribbing them yourself), and roughly chopped

Directions:
1) Place flour and cayenne pepper on a plate.  Sprinkle salt on the sole filets and then coat in flour/pepper mixture.  Shake to remove excess and set aside.
2) Heat oil and butter in skillet over medium heat.  Add the sliced lemon and cook until lightly browned on each side.  About 2-3 minutes.  *This is my first time cooking with lemons like this and it does add an amazing flavor to the dish.  If all else fails you can use 1-2 T of organic lemon juice and omit this step but use the lemon slices if you can!*
3) Push the lemon to the side.  Cook the sole in batches, if needed, for about 2 minutes per side until flaky and the same color throughout.  Add wine, as needed, to keep a thin layer of liquid in bottom of skillet.  Remove lemon and sole, when cooked through.
4) Add remaining wine and heat until starting to bubble.  Add kale, in batches, if needed, and cook until dark green and wilted, just a minute or two, turning often.
5) Place all on plates and eat immediately!  Enjoy!!

Inspired by Real Simple

Top 10 veggies!! Buy only ORGANIC please :)

MUST-HAVE VEGGIES

Veggies are an important part of everyone's diet. They contain dozens of important nutrients and have loads of dietary fiber. And just by getting your daily quota of five to nine servings, you help build your body's immunity to things like cancer, heart disease and diabetes. So what are the top veggies you should be eating to boost your disease-fighting potential? Read on to find out.

Tomatoes

Though technically a fruit, tomatoes are most often served like a vegetable. Full of lycopene, these beautiful red orbs (and all tomato-based products) are renowned for their cancer-fighting capabilities. Not only are they chock full of vitaminy goodness (from vitamins A to K), they also keep our blood pressure in check and help to reduce the number of free radicals in our bodies.
How to eat them: Heirloom tomato recipes

Broccoli

Few foods measure up to the disease-fighting potential of broccoli. This cruciferous veg is packed with antioxidants that help reduce the risk of stomach, lung and rectal cancers. And because broccoli is rich in beta-carotene, vitamin C and folate, it is also good at boosting your immunity to colds and flus.
How to eat it: Sesame-Ginger Frittata with Broccoli and Shrimp

Brussels sprouts

These little green veggies are especially important for pregnant woman because they're packed withfolic acid, a B-vitamin that prevents neural tube defects. Brussels sprouts are also packed with vitamins C and K as well as fiber, potassium and omega-3 fatty acids.
How to eat them: Stuffed Chicken Breasts with a side of Brussels Sprouts(cooking video)

Carrots

These orange-wonders are loaded with eye, skin and hair-enriching nutrients. They're also the richest vegetable source of some important antioxidants, like vitamin A. And because they're rich in vitamin C, carrots protect your cardiovascular system from damage.

How to eat them: Carrot Raisin Muffins

Squash

A good source of anti-inflammatory nutrients like vitamin C and beta-carotene, squash, especially summer squash, can help treat dozens of conditions including asthma, osteoarthritis and rheumatoid arthritis. Squash is also rich in potassium, magnesium and fiber.
How to eat it: Summer Squash Ravioli

Sweet potato

This root vegetable has dozens of anti-cancer nutrients like vitamin A, C and manganese. They're also a good source of fiber and iron, so not only do they give you energy, they can also help regulate your digestive system.
How to eat them: Sweet Potato Soup

Eggplant

High in heart healthy nutrients, eggplants are rich in antioxidants like nasunin (a unique compound that protects your brain cells from damage). And because eggplants are loaded with fiber and potassium, researchers believe they may reduce your risk of stroke and dementia.
How to eat it: Eggplant Parmesan

Bell Peppers

Whether you prefer red, orange or yellow, bell peppers are packed with dozens of heart-healthy nutrients like lycopene and folic acid. And recent research suggests digging into a pepper every day may lower your risk of developing lung, colon, bladder and pancreatic cancers.
How to eat them: Stuffed Roasted Bell Peppers

Spinach

This chlorophyll-packed type of produce is an excellent source of almost every vitamin and nutrient you need.
Scientists believe a diet heavy in spinach may be able to prevent everything from heart disease to colon cancer, and arthritis to osteoporosis.
How to eat it: Spinach Salad

Onions

These pungent smelling veggies are particularly good for people suffering from (or at risk of developing) osteoporosis. That's because onions are loaded with a peptide called GPCS which scientists believe slows your body's loss of calcium. Onions may also be useful in the fight against heart disease and diabetes because they're loaded with vitamin C and folate.
How to eat them: French Onion Soup

From - http://www.sheknows.com/health-and-wellness/articles/808162/top-healthiest-vegetables

Plank & squat challenge! Ring in the New Year with two of the best exercises...

Two of the best exercises and the best part is you don't need a gym membership or any equipment! Only your body weight. Plank & Squat exercises use the majority of the muscles in our bodies. For both exercises, form is the key. Roll your shoulders up and down back keeping your shoulder blades pinched together during the entire exercise. It is better to do ten reps correctly than 200 incorrectly.

Start out slow.  15 seconds of plank and 15 squats.  Do them every day.  It only takes a few minutes.  Add on 15 seconds and 15 squats a day.  You'll be amazed at the results!


Notice all the areas in red on the pictures below - those are the muscles used during plank and squat exercises.

The key to plank is FORM!
Keep your body straight as a board
or a plank from head to foot.
Flex your butt to help hold your core.
Separate your feet wider than your hips,
to stabilize you more.

Keep your gazed fixed on an object straight out in front of you.
Avoid leaning over at the waist.
Keep your shoulder blades pinched together and abs tight.
Push butt behind you while keeping knees from going over your toes.
Push through your feet to stand up and squeeze your butt at the top.

(Picture found on google through search of "plank" and "squat")

Chicken soup - perfect to warm you during the winter months!

Chicken soup is the perfect winter weather food.  It also seems to cure all sorts of cold symptoms.  I left out noodles to keep this gluten free but feel free to add noodles, rice, quinoa or any other grain you desire.  This also freezes well and I usually keep a few single servings in my freezer for those days when I'm not feeling 100%.  As with any recipe, this is just a suggestion. Try to use as many organic ingredients as possible but especially the chicken, broth and greens (kale or spinach if used) Feel free to add or subtract ingredients and share what you ENJOY!

Ingredients:
2-3 pounds of organic chicken breasts, blanched and cut into small pieces
1 T organic extra virgin olive oil
2-10 cloves of garlic, sliced
large organic onion, chopped
8oz package of organic baby bella mushrooms, sliced
small bag of organic baby carrots, cut into thirds
dash cayenne pepper (more or less to taste)
1 t dried organic oregano
1 t dried dill
 (and any other herbs you'd like)
can of organic canallini/white beans, rinsed and drained (I often use 2-3 cans)
1 bag frozen organic peas (I often add frozen organic kale or spinach as well)
2 T
dried seaweed wakeme (helps the body digest beans and adds much needed iodine and other trace minerals)
6 cups organic chicken broth (this is for 3 pounds of chicken and stew like/thicker consistency - use less for 2 pounds of chicken or more for a soup like consistency)

1) Boil a large pot of salted water (enough to fully cover chicken breasts).  Once the water is rapidly boiling, add chicken breasts and cook until chicken breasts float in the water (approximately 5-10 minutes depending on size)
2) Heat oil in large pot over medium heat.  Cut up vegetables and add onion to warm oil. Allow to cook for a few minutes until translucent.  Add sliced garlic and cook for a few minutes.  Add in the broth, mushrooms, carrots and herbs.  Bring mixture to a boil.  Reduce and simmer for a few minutes or until the carrots are tender.
3) Add chicken, beans, and peas.  Bring to a boil and serve hot.
4) ENJOY!

Happy New Year's Eve!!! Healthy good luck black eyed peas & collard greens recipe

 Healthy good luck black eyed peas & collard greens recipe

The peas represent good luck and the greens, because they look like money, represent good fortune and prosperity.

Ingredients:
1/4 c apple cider vinegar
1 t red pepper flakes
1 t olive oil
2-15 garlic cloves (I always use A LOT)
1 piece of bacon
1 can no salt added black eyed peas, rinsed and drained
1/4 c chicken broth
1/2 t dried thyme
1/8 t salt
6 cups coarsely cut collard greens

1) Combine vinegar and red pepper flakes in a microwave safe cup and microwave on high for 30 seconds.  remove and set aside.

2) Heat a large skillet or cast iron pot over medium heat.  Cook the bacon until crispy.  Remove and crumble.  Drain oil.  Add the olive oil and coat bottom.  Allow to warm and then add the garlic.  Cook for about a minute but do not allow to brown.  Add broth, black-eyed peas, thyme, and salt.  Cover and reduce to simmer for 10-15 minutes.

3) Add greens and stir to combine.  Cover and cook, stirring occasionally, for 5 minutes or until the greens wilt.  Remove from the heat.

4) Spoon on to dinner plates & drizzle with red pepper vinegar.

5) ENJOY!!!

(Recipe adapted from Rondale News)

Gut buster #9 - an apple a day

Have an apple or orange instead of a glass of juice & ALWAYS choose ORGANIC!!!  Conventionally grown apples have one of the highest pesticide counts of any fruit.  Chewing triggers satiety so you'll likely consume nearly 15% less calories and you get fiber!

Yummy crock pot chili - perfect GF winter meal

Crock pot chili

1 Tablespoon olive oil
1 lb organic lean ground beef
1 organic onion, chopped small
5 garlic cloves, chopped (I used 20-30, didn't count)
1 can organic cannellini beans or white beans, rinsed and drained
1 can organic kidney beans, rinsed and drained

1 can organic black beans, rinsed and drained
2 cans diced organic diced tomatoes
1 bag of organic baby carrots, chopped in thirds
1 package of mushrooms, chopped
1/2 cup organic beef broth or red wine
2 Tablespoons dried pacific wakame (seaweed, aids in digestion of beans, no worries if you don't have it)
1 Tablespoon organic oregano
1 Tablespoon dark chili powder
dash cayenne pepper
1 cup organic brown or basmati rice, cooked per package directions

Heat olive oil in metal crock pot liner or sauté pan.  Brown ground beef over medium heat.  Add onions and garlic, cook until onions are translucent.  Add carrots, broth or wine.  Place liner into crock pot or pour ingredients into crock pot and turn on high for 6 hours.  Rinse all the beans and add along with the rest of the ingredients, except for the rice, to the crock pot.  Cook the rice according to package instructions just before serving the meal.  ENJOY!!!!

160 uses of coconut oil - a magical oil!!

Coconut Oil – An Overview

Photo Credit: Nature's Health Foods

Offering a myriad of health benefits, coconut oil is affordable, readily available and completely natural. I use it for EVERYTHING. Literally. I buy it in 5 gallon increments and keep it all over my house.  So here is a little information to inspire you to check out this amazing oil!

Coconut Oil Is:

• Anti-bacterial (kills bacteria that cause ulcers, throat infections, urinary tract infections, gum diseases, and other bacterial infections)
• Anti-carcinogenic (coconut oil has antimicrobial properties so it effectively prevents the spread of cancer cells and enhances the immune system)
• Anti-fungal (kills fungi and yeast that lead to infection)
• Anti-inflammatory (appears to have a direct effect in suppressing inflammation and repairing tissue, and it may also contribute by inhibiting harmful intestinal microorganisms that cause chronic inflammation.)
• Anti-microbial/Infection Fighting (the medium-chain fatty acids and monoglycerides found in coconut oil are the same as those in human mother's milk, and they have extraordinary antimicrobial properties. By disrupting the lipid structures of microbes, they inactivate them. About half of coconut oil consists of lauric acid. Lauric acid, its metabolite monolaurin and other fatty acids in coconut oil are known to protect against infection from bacteria, viruses, yeast, fungi and parasites. While not having any negative effect on beneficial gut bacteria, coconut oil inactivates undesirable microbes.)
• An Antioxidant (protects against free-radical formation and damage)
• Anti-parasitic (fights to rid the body of tapeworms, lice and other parasites)
• Anti-protozoa (kills giardia, a common protozoan infection of the gut)
• Anti-retroviral (kills HIV and HLTV-1)
• Anti-viral (kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other viruses)
• Infection fighting
• Known to improve nutrient absorption (easily digestible; makes vitamins and minerals more available to the body)

Daily Dosage:

Here is a chart outlining the recommended daily dosage of virgin coconut oil for persons over the age of 12. Coconut oil may be consumed by children under 12 but it is advisable to check with a healthcare practitioner on the proper dosage. Any good naturopath will have the information at the ready.(Starting at 12 months of age, I gave my daughter one teaspoon per day and she weighed about 16 pounds at that time.)

Weight in pounds/kilograms	Number of tablespoons of coconut oil daily
175+/79+	4
150+ /68+	3 1/2
125+ / 57+	3
100+/ 45+	2 1/2
75+ / 34+	2
50+ / 23+	1 1/2
25+ / 11+	1

Type of Coconut Oil to use:

• Expeller pressed (refined) coconut oil can be used for anything. It does not have a coconutty smell or taste.
• Virgin (unrefined) coconut oil tastes and smells coconutty and is great for cooking and baking where you want that flavor. You can use it for anything but it will impart a coconut taste (mild) and odor (pleasant in my book)!
• Organic food grade should always be used.

160 Uses for Coconut Oil

Coconut Oil for Personal Hygiene/Body ~ I use it for body wash, face and body lotion, and shaving (especially delicate areas)
1. Age Spots (also known as liver spots) – applying coconut oil directly to the age spot will help it fade.
2. After Shave – coconut oil will help heal your skin after shaving without clogging pores. Great for razor burn!
3. Baldness – apply three times a day to affected area of hair loss. Coconut oil supports cell regeneration.
4. Birth Marks – can be used after a laser removal treatment to aid in healing. Can also be applied after an apple cider vinegar treatment to help support and aid the fading process.
5. Body Scrub – mix coconut oil and sugar together and rub all over! Rinse off and your skin will be super soft! You can add in essential oils if you would like a specific smell.
6. Bruises – applied directly to the bruise, coconut oil enhances the healing process by reducing swelling and redness.
7. Bug Bites – when applied directly to a bug bite, coconut oil can stop the itching and burning sensation as well as hasten the healing process.
8. Burns – apply to burn site immediately and continue applying until healed. Will reduce the chances of permanent scarring and promotes healing.
9. Chapstick – just rub a little into lips and it not only acts as a softening agent but it also has an SPF of about 4 so you get a little protection!
10. Cradle Cap – having issues with dry skin on your baby’s scalp? Coconut oil will not only nourish your baby’s skin, it also helps eliminate cradle cap. Just rub a teaspoon onto scalp daily.
11. Dandruff – coconut oil soaks into the scalp moisturizing dry skin and relieves symptoms of dandruff. It also helps to control oil secretion from the scalp, another leading cause of dandruff.
12. Deodorant – coconut oil alone can be used as a deodorant, but even more effective in combination with cornstarch/arrowroot powder and baking soda!
13. Diaper Salve – very comforting on a rashy bum with no harsh chemicals. Also safe for cloth diapers.
14. Exfoliator – coconut oil mixed with sugar or sea salt is a very nourishing and effective exfoliator and safe to use all over the body.
15. Eye cream – apply under the eyes to reduce puffiness, bags and wrinkles. Use on the lids in the evening.
16. Face Wash/ Soap – mix equal parts coconut oil with either olive oil or castor oil and use in place of soap when washing your face. Wet face, rub oil in and leave on for two minutes, rinse and pat dry. One teaspoon should be adequate. 
17. Hair conditioner/ Deep Treatment - use as a leave-in hair conditioner by applying a teaspoon of coconut oil to your ends and then running your fingers through your hair to distribute the rest! For a deeper treatment, rub in a tablespoon of coconut oil onto your dry scalp and gently work through to the ends. Put a shower cap on to prevent transfer onto bed linens and leave on overnight.
18. Hair Gel/ Defrizzer – rub a little between your palms and either scrunch into hair (for curly hair) or finger comb in through from scalp to ends (for wavy/straight hair).
19. Healing - when applied on scrapes and cuts, coconut oil forms a thin, chemical layer which protects the wound from outside dust, bacteria and virus. Coconut oil speeds up the healing process of bruises by repairing damaged tissues. Plus, it smells a heck-of-a-lot better than anything from the pharmacy.
20. Lubricant – it is an all-natural, perfectly safe personal lubricant. Not compatible with latex!
21. Makeup Remover – use a cotton swab and a dab of coconut oil and you would be amazed at how well it works!
22. Massage Oil – pretty simple; grab some and rub!
23. Moisturizer – simply scoop some out of the jar and apply all over your body, including neck and face.
24. Mole Remover – when applied after an apple cider vinegar compress for several weeks, moles have been known to “slide off” or just disappear.
25. Nipple Cream – works great to nourish cracked, sore or dry nipples. Apply to a cotton ball and leave on your nipples between feedings.
26. Oily Skin Fix – prone to oily skin or an oily T-zone? Use a pea sized amount underneath makeup or alone to reduce the appearance of oil.
27. Pre Shampoo Treatment for Hair – rub a little into scalp and hair before shampooing. This is especially useful for those with course or frizzy hair.
28. Pre-Shave – coconut oil will prep skin for the pending damage caused by shaving.
29. Skin Problems – coconut oil relieves skin problems such as psoriasis, dermatitis, and eczema.
30. Stretch Mark Cream – coconut oil is great at nourishing damaged skin. It may not be the magic stretch mark cure but it will help.
31. Sun Burn Relief – rub liberal amounts of coconut oil into the affected area.
32. Sunscreen – see my post on natural sunscreen for more detailed information.
33. Swimmers Ear – mix garlic oil and coconut oil and put a few drops in affected ear for about 10 minutes. Do this 2-3 times a day and it usually works within one or two days.
34. Tattoo Healing and Moisturizer – continued use of coconut oil on tattoos will help keep the pigment from fading. Used on new tattoos, coconut will hasten the healing process and decrease the chance of infection.
35. Toothpaste – there are numerous recipes out there but I just mix coconut oil and baking soda and dab a little of the mix on my toothbrush.
36. Wrinkle Prevention and Wrinkle Reducer – rubbing coconut oil on winkles and sagging skin helps strengthen the connective tissues to bring back that youthful look!

Coconut Oil for General Health and Wellness
37. Breastfeeding – for breastfeeding moms, consuming 3 ½ tablespoons of coconut oil daily will enrich the milk supply.
38. Bones and Teeth – coconut oil aids in the absorption of calcium and magnesium leading to better development of bones and teeth.
39. Digestion - the saturated fats in coconut oil help control parasites and fungi that cause indigestion and other digestion related problems such as irritable bowel syndrome. The fat in coconut oil also aids in the absorption of vitamins, minerals and amino acids, making you healthier all around.
40. Energy Boost – coconut oil boosts energy and endurance making it a great supplement for athletes as well as those needed a quick pick me up.
41. Fitness - coconut oil has been proven to stimulate your metabolism, improve thyroid function, and escalate energy levels, all of which help decrease your unwanted fat while increasing muscle.
42. Improves insulin secretion and utilization of blood glucose making it great for both diabetics and non-diabetic.
43. Lung Function – increases the fluidity of cell surfaces.
44. Nausea – rub some coconut oil on the inside for the wrist and forearm to calm an upset stomach.
45. Nose bleeds - coconut oil can prevent nose bleeding that is caused by sensitivity to weather such as extreme heat and extreme cold. This condition happens when the nasal passages become dry because of cold or dry air resulting to burns and cracks in the mucus membranes so bleeding happens. To prevent this just put coconut oil in you nostrils. Coat your finger with coconut oil and then lie down and coat your finger inside your nose. Doing this will strengthen and protect the capillaries in the nasal passages. A Vitamin C supplement will also help prevent nose bleeding.
46. Oil pulling with coconut oil offers a two for one health benefit!
47. Stress Relief - relieve mental fatigue by applying coconut oil to the head in a circular, massaging motion. The natural aroma of coconuts is extremely soothing thus helping to lower your stress level.
48. Vitamin and nutrient absorption
49. Weight loss - the saturated fats contribute to weight loss and controlling cravings. Also increases metabolic rate.


Coconut Oil for Health Problems (when taken internally it is known for aiding, preventing, relieving or even curing these health issues)
50. Acid reflux/indigestion aid if taken after a meal
51. Adrenal fatigue
52. Allergies (seasonal hay fever)
53. Alzheimer’s/Dementia
54. Asthma, even in children
55. Autism
56. Bowel function
57. Bronchial Infections
58. Cancer (has been shown to prevent colon and breast cancer in laboratory tests)
59. Candida Albicans
60. Cholesterol - improves HDL ('good' cholesterol) to HDL ('bad' cholesterol) ratio in people with high cholesterol
61. Chronic Fatigue
62. Crohns Disease and resulting inflammation
63. Circulation/feeling cold all the time
64. Colds and Flus
65. Constipation
66. Cystic Fibrosis
67. Depression
68. Diabetes - helps keep blood sugar levels stable and/or helps with cravings
69. Dysentery
70. Eczema – in addition to taking it internally, many have success applying it externally, but some don't
71. Edema
72. Energy boost
73. Epilepsy (known to reduce epileptic seizures)
74. Fever Support
75. Flaky, Dry Skin
76. Gallbladder disease and pain
77. Gas
78. H. pylori
79. Head Lice
80. Heart Disease (protects arteries from injury that causes atherosclerosis)
81. Hemorrhoids (can applied externally or internally twice a day)
82. HIV
83. Hot Flashes
84. Hyperthyroidism
85. Immune System Builder
86. Irritable Bowel Syndrome
87. Jaundice
88. Kidney Disease
89. Kidney Stones (aids in dissolving them)
90. Liver Disease
91. Lung Disease
92. Malnutrition
93. Mental Clarity
94. Menstruation Relief regarding pain/cramps and heavy blood flow
95. Migraines (with regular use)
96. Mononucleosis
97. Osteoporosis
98. Pancreatitis
99. Parasites
100. Periodontal Disease and tooth decay
101. Prostate Enlargement (benign prostatic hyperplasia)
102. Rickets
103. Skin problems
104. Scurvy
105. Stomach Ulcers
106. Toenail fungus
107. Thrush
108. Thyroid Function (regulates an overactive or underactive thyroid)
109. Ulcerative Colitis
110. Underactive thyroid gland - results have shown subsequent thyroid blood tests becoming normal after ingesting coconut oil daily
111. Urinary Tract Infections (Bladder Infections)

Coconut Oil and Health Problems (when applied topically it is known for aiding, relieving, or even curing these health issues)
112. Acne
113. Allergies/Hay Fever – rub a little inside the nostrils for quick relief. The pollen will cling to the oil.
114. Athletes foot
115. Back pain/sore muscles
116. Boils and cysts
117. Canker sores
118. Cellulite
119. Circumcision healing – although I am personally against circumcision, I have read that coconut oil is a really great healer for this.
120. Decongestant – rub coconut oil on the chest and under the nose when congested from a cold or allergies
121. Ear infection – place a few drops inside the ear twice daily for relief from pain. Also fights the infection itself.
122. Genital Warts (through topical application over 6 weeks, and coconut oil enemas twice a day depending on the location of the warts)
123. Gum Disease and Gingivitis (use as a toothpaste or rub directly on gums)
124. Herpes (applied topically and taken internally)
125. Hives (reduces the itch and swelling
126. Pink eye (applied around and in the eye)
127. Ringworm
128. Toothache
129. Warts
Coconut Oil and Cooking
130. Butter Substitute - use 1 cup to 1 cup ratio when replacing butter in recipes with coconut oil.
131. Nutritional Supplement – melt and add to smoothies.
132. Replacement for butter/lard/Crisco/PAM in its solid form for greasing pans, pie crusts, etc.
133. Replacement for various oils in liquid form – baking, cooking, sautéing, etc.
 

Coconut Oil and Pets/Animals
Check with your veterinarian but the recommended dosage for animals is 1/4 teaspoon for every 10 pounds of body weight twice daily.
134. Aids healing of digestive disorders like inflammatory bowel syndrome and colitis
135. Aids in arthritis or ligament problems
136. Aids in elimination of hairballs and coughing
137. Applied topically, promotes the healing of cuts, wounds, hot spots, dry skin and hair, bites and stings
138. Clears up skin conditions such as eczema, flea allergies, contact dermatitis, and itchy skin
139. Disinfects cuts and promotes wound healing
140. Great for dogs and cats for general wellness. Just add a teaspoon to their water or food bowl daily.
141. Helps prevent or control diabetes
142. Helps sedentary dogs feel energetic
143. Helps reduce weight, increases energy
144. Improves digestion and nutrient absorption
145. Makes coats become sleek and glossy, and deodorizes doggy odor
146. Medium-chain triglycerides (MCTs) have been shown to improve brain energy metabolism and decrease the amyloid protein buildup that results in brain lesions in older dogs.
147. Prevents and treats yeast and fungal infections, including candida
148. Reduces allergic reactions and improves skin health
149. Reduces or eliminates bad breath in dogs
150. Regulates and balance insulin and promotes normal thyroid function

Other Uses for Coconut Oil

151. Chewing Gum in Hair Remover – just rub some coconut oil over the stuck chewing gum, leave in for about 30 minutes, then roll the gum between your fingertip. Voila! It’s out!
152. Goo Gone - just mix equal parts coconut oil and baking soda into a paste. Apply to the “sticky” area and let it set for a minute. Then scrub off with an old toothbrush or the scrubby side of a sponge.
153. Insect repellent – mix coconut oil with peppermint oil extract and rub it all over exposed skin. Keeps insects off better than anything with DEET! Tons safer too.
154. Moisturizing and cleaning leather products
155. Oiling wood cutting boards and wood bowls
156. Polishing Bronze - all you have to do is rub a little oil into a cotton towel and then wipe down the statue. It cleans and helps deepen the color of your bronze.
157. Polish Furniture - coconut oil with a little bit of lemon juice to polish wood furniture. However, I recommend you test it first on a very small, unobtrusive part of your furniture to make sure it works the way you’d like.
158. Seasoning animal hide drums
159. Seasoning cookware
160. Soap making – coconut oil can be used as one of the fats in soap.  It's a main ingredient in my body wash. 

Gut buster #6 - weigh in

How do you measure success?  It's difficult to actually be successful at something without a goal or metric with which to rate ones progress.  For healthier living it may be the number of vegetables and fruit you eat a day, or how often you work out each week, but one way to be certain is to weigh yourself.  If weight lose is your goal, this is a sure fire way to be successful - 75% success rate!

BUT do not focus on the number alone because muscle weights more than fat and the best way to lose fat is to gain muscle which is essence will increase your overall weight initially.

FOCUS on healthy measurable life changes like the ones listed above - eating vegetables several times a day, working out at least four times a week for at least thirty minutes at a time, etc.

Failure to plan is planning to FAIL!  Without specific goals, you will not succeed.

"Weighing yourself at least once a week will make your diet a success.  3 out of 4 dieters who weighted themselves once a week stuck with it." ~ MH

Yummy kale saute - a delicious organic GF side dish or snack

A large bunch of Organic whole kale leaves (the stems are bitter so it is best to get the whole leaves so you can remove the stems easily - I then juice the stems - yummy!) You can also use collard greens, mustard greens or any type of greens you desire.

3 garlic cloves, peeled and minced (I usually use 10-15 cloves because I LOVE garlic!!)

juice of one organic lemon (or a tablespoon of organic lemon juice) - this cuts the bitterness of the greens and adds a nice flavor

1/2 cup white wine or organic chicken stock or water

2 tablespoons organic extra virgin olive oil

In a medium sauce pan, heat olive oil.  Add garlic and sauté until just starting to brown (be sure not to burn the garlic but you want to cook it a bit so it isn't too potent).  Add white wine and lemon juice and bring to a simmer (a few bubbles). Wash and break off kale leaves from stems in 2-3 inch pieces.  Add kale and stir frequently until leaves darken in color and become soft.  The longer you cook the kale the less bitter and softer it becomes.  I usually cook the kale for only a few minutes.  ENJOY!!!!!

Winter Squash and Lentils - yummy, hearty, delicious, GF, vegan winter meal

Winter Squash and Lentils  *This recipe requires overnight preparation of the lentils*

Ingredients:
One 3-4 pound winter squash (I used Butternut but you can use Acorn, Pumpkin, Hubbard, or Kabocha)
1 1/2 cup lentils (I used green but any color will work)
3 cups chicken or vegetable stock
5 large kale leaves, de-stemmed
1 large onion, chopped small
2 garlic cloves, minced (I used 10-15 cloves because I LOVE garlic)
1/4 cup olive oil
sea salt
freshly cracked black pepper
dash cayenne pepper (optional)
1 teaspoon dried thyme
1 bay leaf
1 tablespoon apple cider vinegar

Preparations:
1) Soak lentils overnight (at least 8 hours) in 4 cups of water and 1 tablespoon of apple cider vinegar.  Store in a warm place in your kitchen while soaking.  Rinse the lentil well and allow to drain in a colander or strainer until ready to use.
2) Preheat the oven to 375F. Wash and cut squash in half and remove seeds and membrane.  Cut each half again into long, wide wedges.  Place in roasting pan (I sprayed with olive oil to make it easier to clean afterwards).  Drizzle olive oil on squash and sprinkle sea salt and black pepper on the squash.  Bake in the oven until fork tender and turning golden brown, 30-45 minutes (My butternut squash took an hour and a half!)
3) Chop onions and garlic.  Heat a 2-quart sauce pan over medium heat with a few tablespoons of olive oil.  Sauté the onions until translucent, about 5 minutes.
4) Stir in the garlic.  Cook for a few minutes then add lentils, thyme, cayenne pepper and bay leaf.  Add stock and simmer until the lentils are cooked, about 20-30 minutes.  Stir in kale and allow them to wilt, about 5 minutes.  Taste and season with sea salt and black pepper.
5) When the squash is done, cut the wedges into large triangles and spoon the lentil/kale mixture over the squash and serve warm.
6) ENJOY!!!!!!!!

Gut buster #8 - skip your workout - NO WAY!

Skipping your workout today will make you 61% more likely to skip one next week.  Make excuses TO work out instead of not to work out.  Partner with a buddy to help motivate you and keep you focused.

Check out this website for quick and easy workout ideas: http://blog.codyapp.com/category/workout-more-frequently/page/7/

Mini egg frittata - amazing delicious easy GF breakfast, snack or appetizer

Mini egg frittata - amazing delicious easy GF breakfast, snack or appetizer

These little babies are wonderful and perfect for a quick, healthy breakfast, snack or appetizer.

As a base you need:
6 eggs (I always use free range, vegetarian fed, organic, even though they are a little more expensive)

1/2 cup milk or alternate (I use So Delicious sugar free unsweetened coconut milk)
salt & pepper, to taste
1 cup cheese (I usually use feta or sharp cheddar depending on what I have on hand/other ingredients used)


Your choice to add:
1 cup of veggies - here is where you can be creative or use up what you have on hand.  I typically use fresh or frozen spinach with feta cheese and a healthy dash of Frank's Hot Sauce.  Other ideas are zucchini and bell pepper.  Many receipts include onion and garlic neither of which goes well for me first thing in the morning.  If you find a combination that you enjoy, please feel free to share it!

Directions:
Heat oven to 350F.  Beat eggs, milk, salt and pepper. Add cheese and veggies; mix well.  Spoon or pour evenly into 12 'greased' (I used coconut oil spray but they stuck a little, so I'd recommend olive oil spray) muffin tin.  Bake until just set, approximately 20-25 minutes.  Serve warm and they are easy to reheat in a microwave oven. ENJOY!!!!!

Easy crockpot black beans

Easy crockpot black beans with tomatoes and peppers. 

Ingredients:

• 1 tablespoon vegetable oil
• 1 cup chopped onion
• 1 large red bell pepper, chopped
• 1 large green or yellow bell pepper, chopped
• 3 to 4 cloves garlic, minced
• 1/2 cup chopped celery
• 1/2 cup chopped carrots
• 1 can (28 ounces) tomatoes
• 1 cup V-8 juice
• 2 cans (15 ounces each) black beans, drained
• 1 can (4 ounces) chopped green chile peppers
• 1 small jalapeno or serrano chile pepper, seeds and membranes removed, minced, optional
• 1 tablespoon chili powder, or to taste
• 1 teaspoon ground cumin
• 1/2 teaspoon coriander
• salt and pepper to taste

Preparation:

In a skillet over medium highheat, heat oil; add onions, bell pepper and garlic. Sauté vegetables until tender. Spoon vegetables into slow cooker.

Add remaining ingredients except salt and pepper. Cook on low 5 to 7 hours, or until stew is thick. Add salt and pepper to taste. Serve with rice or warm flour tortillas.
Serves 6.

Gut buster #7 - walk it off

DOG WALK!  Take your dog or your neighbors dog or grab a friend and walk.  15 minutes burns 61 calories...make it an hour and burn 244!!!   :-)

Quinoa Salad with Roasted Vegetables - GF, easy and yummy!!

Quinoa Salad with Roasted Vegetables
Serves 3
Great to make in advance!

1 cup quinoa (be sure to rinse until water runs clear prior to cooking)
2 cups water or organic chicken stock
2 small zucchinis, chopped
2 small yellow/summer squash, chopped
1 medium carrot, chopped
1 small red onion, chopped
1 tablespoon olive oil
sea salt to taste
juice of one lemon

Preheat oven to 400F.  Toss chopped vegetables in olive oil.  Roast chopped vegetables on flat roasting pan or cookie sheet until tender about 20 minutes, less if you prefer them crunchy and more time if you prefer them softer.  Bring quinoa and water or chicken stock to a boil in a medium pot then reduce to simmer and let cook for 10-12 minutes or until water is absorbed and quinoa is fluffy.  Toss everything together in a large serving dish.  Serve warm or at room temperature with fresh lemon juice and sea salt to taste. Enjoy!!

**This dish would also be delicious of you added some grilled chicken breasts**

GF Raw vegan organic brownies - DELICIOUS!!

These brownies are GF, raw, vegan, delicious and easy to make!  The one ingredient that is a little difficult to find is the raw cacao powder which I was able to find a Whole Foods.  It is a superfood loaded with antioxidants.

Brownies:
1 cup walnuts
1 cup dates, soft
1/4 cup raw cacao powder
1/4 teaspoon GF vanilla

Frosting: (this makes a lot)
1/4 cup raw cacao powder
1/4 cup liquid raw organic coconut oil

Directions:
Brownies:
Place all the ingredients in a food processor and process until it forms a ball of dough.  I prefer the brownies to be a little sticky and moist so I process the dough well.  Place the brownie batter into an 8x8 inch glass baking dish and press to even thickness.

Frosting:
Mix the raw cacao powder and coconut oil by hand or in a small blender until emulsified.  Top the brownies with the frosting and place in the freezer or refrigerator for 10 minutes to solidify the frosting.

ENJOY!!

Be sure to store brownies in the fridge or freezer.  Larger amounts will blend better.