So if you are like most of us.. our daily responsibilities can get the best of us...and we often forget to hydrate enough throughout our day. It takes a small amount of planning to have fresh ingredients on hand. I do my best to include fresh lemons on the ingredient shopping list for home and work. When you add fresh lemon to your water, detoxing benefits are yours as you sip throughout the day.
But what if you prep "spa or detox water" as you run errands to and from work...now that's luxurious and certainly brings benefits of investing in special effort on your part! In traveling around the state of Washington always looking for the lovely fresh fruits and berries in delicious for ice water add..and yes I definitely eat them at the bottom of the cup for an extra boost of nutrition. Cheers to good health and best choices.
Loving the lifestyle shift www.realfoodadvocate.net
Make it Real: Herbs...Fresh Fruit...Citrus...they make everything taste better...all part of natures plan to boost your immunities and energize your body without inflammation and disease.
We've been there... HBP, Mental Exhaustion, Brain Fog, Anxiety, Depression... Its worth fighting to get your health back by making it real. Join us on the journey to learn DIY Tips, Tricks & Health & Wellness Lifestyle Hacks.
Start with our 28 Day Challenge ..plan to join our community, schedule yourself into one of our small groups or attend one of our delicious REAL FOOD RETREATS... so many options to get started on transforming your tomorrow. www.realfoodadvocate.net
LOVING our new pan from Bed Bath & Beyond... Red Copper 12 in, stovetop & oven up to 450 Degrees
REAL FOOD is not found in a cereal box! And just to emphasize the point even our puppies know boxed cereal is simply not fit for consumption...filled with sugar, colors, preservatives, and fluff that tastes ohhh so good but does absolutely nothing to nourish the living body of humans and pets.
Its time to go through the cupboards...assess the value behind the doors, in the bags and boxes. What did you discover about yourself? How much was real food? What clues are on the labels? Are the contents inside loaded with sugar ? Be sure to review the ingredient list carefully. Chances are if you cant pronounce something, and the list is really long, best to avoid.
So this exercise will create an awareness that may result in feeling stuck on snack and breakfast choices. Join our REAL FOOD ADOCATE community to explore and learn together. www.realfoodadvocate.net
How I love my newest discovery of spiralized zucchini and yellow squash. You cant help but notice how much easier your digestion process feels for the rest of the night. Its perfect for so many who need to find a Gluten Free GF "spaghetti" option. This gives multiple choice options for Vegetarian, Paleo, Keto, Gluten Free and more. We used grass fed beef, creating a homemade marinara simmering with specifically selected herbs to reduce inflammation, improve mental clarity.. all that done through Real Food.
There are many choices from basically a hand twist by "Veggetti", or hand crank from "Cuisinart" to the "Veggie Bullet", fully electric that spits out the circular spirals literally in seconds. These are a few examples we tested and there are many more.
Today while the snow fell…it was a great day to explore ancient grains filled with flavor and free from GMO changes, todays test.. a GF Scone Recipe that was delicious. We chose to have a bit of savory to join up with naturally light sugar free fruit preserves. nicely enhancing fresh ginger, shredded cheese and craisins.
2 ¾ cups flour (Premium Gold) GF Flour includes, Amaranth, Buckwheat and more.
(All in 1 True Replacement for All-Purpose Flour)
½ cup Butter ( Coconut Oil option)
3 Teas Baking Power (aluminum free)
2 Tab Sugar
1/3-1/2 cup Almond/Coconut milk
1/2 Teas Salt
½ cup Craisins
1 cup grated cheese (optional)
¼ Fresh Grated Lemon Zest
1/8 cup Couscous
2 Teas Vanilla
1 Tab Fresh Minced Ginger
Dry ingredients – Mix lightly, and cut in butter; add fluid, do not overmix. Hand form.
Real Food comes in many naturally Gluten Free (GF) ingredients.
The base recipe gives you lots of options to add or delete your ingredient list.
Tomato Paste 6 oz (1 part)
Water 12 oz (2 parts)
Garlic 1 teas minced ( fresh or dehydrated)
Sea Salt 1 teas
Italian herbs 1 tab
Brown sugar (opt)1 tab
Herb Combo (opt)1 tab (equal of turmeric, curry, ginger, lemongrass, ½ pepper, cinnamon, coriander)
Milk 12 oz ( 2 parts)
Apples are for love...and for keeping the doctor away...along with real nourishment. Whether you eat them fresh, or cook them down into applesauce...or apple butter...they are not only delicious but nutritious.
As your REAL FOOD ADOCATE we love to share where you can find the fun activities... A workshop for Heirloom Apple Butter Make & Take classes may be reserved through the Cashmere Cider Mill in North Central Washington. Your group reservation will need to be planned in advance to accommodate a special occasion, family reunion, bachelorette party, Date nights and more :) This very cool activity is part of REAL FOOD RETREATS, a 5 day, 4 night inclusive getaway offered in Washington, & Florida.
Real Food Retreats Reservations may be booked through www.realfoodadvocate.net
but I have always loved cinnamon, as a little girl I favored cinnamon sprinkled on whole grain toast instead of jams or jellies. As an adult I choose to add cinnamon to most all hot beverages consumed in my day.
Its difficult to choose a favorite in the world of spice, but cinnamon certainly is a common ingredient worldwide.
By just reaching in the kitchen cupboard you will discover the many secret health weapons found through spices.
Many report feeling benefit from their blood sugar seeming more balanced, sugar cravings are calmed,
and much more.
The simple ways my day includes cinnamon...
Sprinkled onto almond milk or coconut milk hot chocolate
Oatmeal for breakfast
Whole grain pancakes smeared with coconut oil, sea salt, & cinnamon
Savory herb mixture recipe that we make monthly which includes cinnamon, a daily sprinkle on
eggs, oatmeal, salad, and meats
Cinnamon offers a wide variety of neurological benefits, its amazing qualities increase brain health shown through rigorous studies. Five proven brain benefits of cinnamon are shared here.
Today I picked up "Apple Cider Vinegar" Natures Healing Miracle by Bragg Health Crusades , Patricia Bragg Health & Lifestyle Educator one of Americas Pioneers.
This is a wonderful review for me, the lifestyle shift plays out in so many ways, choices of my daily habits, eating choices, reading material, how I spend my time, and how my thoughts affect my actions.
This caught my emotions and heart in the struggle today and what a great reminder...
Thank you Christian D Larson
Pain..the kind that cancels out your daily plans, paralyzes your schedule, challenges your mind, and so much more.
My years spent in pregnancy, & multiple C-Sections brought back pain, intermittent, crippling, and the answers were rare as I struggled to find the reasons. I found myself immersed in x Rays, doctors prescribing anti-inflammatories, couch sleeping not out of choice but necessity while unable to walk to the nearest bed. Due to my legs being a full inch shorter one from another, aggravation would occur, inflammation setting into lower spine. I found that the spine alignment or in my case, not aligned will depend on proper muscle care to hold the spine in place correctly.
The back spasms would throw me uncontrollably to the ground unable to stand, walk, or take care of necessities. I vividly remember the day I was unable to stand fully upright during x rays...what humiliation...
How I wish I knew then how inflammation may come for a visit and take up residence far too long...but there are far better options then prescribed medications. Most pain really does come from inflammation with so many natural remedies and options to change the course.
Thankfully a physical therapist described how best to work with the challenges and encouraged a required lifestyle shift....
Today, 20 years from pregnancies and back spasms, I realize how thankful I am for lifestyle changes made so long ago....and how far away from anti-inflammatory medications I have come, my journey has definite measured success.
I hung up the phone after a family member called to ask, "What do you think of prednisone?"... My mind flooded with memories of years gone by, unknown sources of pain and maladies where doctors would say..."Here try this"... without actually knowing the cause or source of my many symptoms. My skin with agonizing blisters oozing and crusting and spreading for weeks at a time with over 40% of my skin covered, no comfortable position for weeks. It was at my lowest point I would give in and take the prescribed prednisone, and it would never change my outcome, only worsen the agony.
I mean prednisone is a steroid...really? And believe me I had the next layer of issues, instant weight gain, voice change, unbelievable as memories played out...
Is my instinct that far off to think that as the doctors would surround me one episode after another they would prescribe prednisone for the unknown sickness and not be concerned for my future? Oh and must not forget all the pain killers offered me as well. I would ask myself, what more can I learn and implement to break the debilitating cycle that taking me always down and never up.
I discovered Prednisone = Glucocorticoids = adrenocortical steroids ...in case you get a kick out reading the generic definitions.
So, what I do think of prednisone?? Just Don't!! Don't start, don't continue, just don't go there.
I now understand that my organs & body systems were overwhelmed by environmental toxins from so many sources. My body was screaming out for help through my skin, of course adding chemicals only made it worse and more challenging to find a balance. The balance that I still struggle to find over a decade later wading through ingredient lists, agriculture treatments on foods, water sources and more.
My experience offers simple solutions, look to real food, real herbs, real not packaged, real not synthetic, real not man made. You will find it is not a quick and convenient "fix" .. real food takes time when you choose to make a lifestyle shift.
REAL FOOD TAKES TIME: Time to acquire, time to prepare, time to nourish, time to heal.
Organic growers would define organic by the type of land management …watching carefully over the type of ingredients used for pest management, fertilizer, sprays, oils etc.
But some would define organic by the type of seeds used in your garden or farm land. Seeds without changes made to their basic DNA of the fruit or vegetable.
In recent years large corporations introduced GMO seeds producing GMO foods, enter major complications. Who really knows the actual definition …and as I wander through our local membership club and see the organic marketplace increasing I fear that these new “organic” labeled products may have been compromised. And the general population…? Do we truly understand the implications of long term consumption of GMO foods? The question begs to be asked…how do we really define "organic" in the world of food. What is real food? Is there such a thing anymore….. (take picture of organic license letter)
A car accident from previous years with scar tissue in my neck, reminders of my past come active and alive especially during winter. I brace myself treading lightly over the ice on sidewalks, my shoulders lightly raised in tension as the cold tries to embrace my body and soul. It can be a long winter in the mountains of North Central Washington.
Thankful for a well trained massage therapist who gave valuable advice long ago, included in my personal routines. He suggested I find those tense, tight muscles who try and escape at the slightest touch, apply pressure to work out the knots. I have found a plastic spike ball approximately 3 inches diameter, rolled on the area to relieve pressure points. This simple strategy gets me through to the next massage therapist appointment, as I consider them as one of my true helpers.
The how: make friends with your carpet, place massage ball directly under the area that aches, rolling it gently to stretch and relieve.
Throw in a 90 degree stretch on the floor up a wall , legs straight, straight up in the air, slowly sliding to the side of wall each to the opposite direction……stretching back, thighs.
As my education on estrogen dominance merges with my head knowledge of personal experience, I realize how true the statement made by an elderly friend recently, …”Growing old is not for wimps” so true! It looks like it will take an incredible amount of courage!!
I am amazed at the many terms that have emerged in the last few years…and not just from teenagers creating their own exclusive language.
I remember the first time a doctor looked me straight in the face and stated not only was my hormone balance off, but estrogen dominance was off the charts.
Huh? Estrogen what? And what in the world could that possibly mean. I vaguely knew women may choose hormone therapy ..somehow that must relate to the subject…but in my world… how did that translate?
I have since come to learn the following…. Estrogen dominance may be aggravated by a variety of foods, activity or lack of. But soy milk? …Oh great, I thought I had made the most responsible choice to move away from dairy to Soy Milk. Additionally some fresh meats and dairy with additional hormones added;
What to do? So many choices, yet feeling overwhelmed by choice limitations…….
What I did know for sure? My bra size kept changing and discomfort and pain was added to my daily endurance.
I find myself back to the internet, food research and more to find my balance…..
This week has been learning all about the natural alternative remedies for a healthy gallbladder. This journey set in motion by the emergent need of a friend. I discovered many recipes to address this topic, including use of Apple Cider Vinegar, Epsom salts and more.
Sunflower Lecithin also brings high benefits to the table, helping to break down fat in the gall bladder that has crystalized into stones.
My first question was, lecithin? Don't we usually find combined as in "Soy Lecithin", an ingredient to be avoided? As I questioned and studied, I saw the differences found from the sunflower source.
Thank you to all the personal conversations and this amazing online source:
How To Prevent Gallstones With Everyday Foods | FOOD MATTERS®foodmatters.com/article/how-to-prevent-gallstones-with-everyday-foods
Its looks like Sunflower lecithin may provide extra energy, lift emotions, and overall functions...excited to share with my friend and try myself as I just purchased my first container.
My background is propelled by inexpensive solutions found at the grocery store...you could call me an official cheapskate.
Today my research led me to find solutions for a friend with recent diagnosis for gallstones, and looming surgery in her future. As I pursued discussions with alternative health professionals, I discovered so many exciting natural recipes and remedies to share on the topic.
Apparently, Epsom salts & water, assists in softening and flushing out gallstones, but don't take my word for it, there are so many experts and sources who share the DIY details, dig in to discover your favorite recipe and protocol. The extra benefit may reduce discomfort and possibly change the surgery diagnosis and outcome where by an organ remains in your body....sounds like the best scenario and worth changes in daily routine to accomplish.
Then the magnesium benefits from a long soak in the bath tub with Epsom Salts...well it just all makes sense. Amazing health benefits from pennies spent, a true investment into your health and well being.
A common phase, "An apple a day keeps the doctor away..." but recent studies show Avocado is a more perfect fruit.... Keeps the doctor at Bay. I know I can feel it when making food choices... when eating avocado my day feels more balanced, stomach relaxed and calm, the studies are proving the why.
So glad I have decided....just do it...eat one avocado every day and enjoy the results.
As I have added in Vital Reds from Dr Gundry for making my heart happy, his most recent e-news shared the great avocado news.
According to lead researcher and Distinguished Professor of Nutrition at Penn State University, Penny M. Kris-Etherton, Ph.D., RD:
"Including one avocado each day as part of a moderate-fat, cholesterol-lowering diet compared to a comparable moderate-fat diet without an avocado provides additional LDL (low-density lipoproteins) lowering effects, which benefit CVD (cardiovascular disease) risk.”
This definition helps to set the stage for conversation in regards to natural antibiotics.
Often synthetic antibiotics are prescribed for a variety of bacterial infections, additionally there are natural antibiotics used by holistic health practitioners, herbalists and many individuals. Herbs and other natural treatments may be used to compliment medical practices.
A quick search "natural antibiotics in real food" often brings more options then one could expect, a list and definitions found on myhealthwire online shares the following details.
Ten Natural Antibiotics
I am not above adding supplements in the mix.... ascorbate acid in several different forms, tablets, supplements, powders etc. Essential Oils are added to my personal list as well, clove, ginger & cinnamon oil. We will discuss this topic another day, I promise.
A play on words, No added sugar vs sugar free or sugarless. Your initial thought would be that the titles mean the same, unless you have been reading labels and health articles for any length of time, you sense that semantics have come into play..
Although sugar technically is a natural ingredient sourced from sugar cane, the process may vary creating more or less natural definitions. Some would say ingredients grown have higher benefit level then synthetic, yet even naturally grown ingredients processed, refined, chemically treated end up disrupting digestion and nutrition.
To learn to navigate the nutrition jungle is a daunting task, one that requires extracurricular reading and research as I have struck out to learn more.
My personal discovery of the chemical refinement and processing procedures was enough to mentally change much of my daily sugar intake. I will be the first to admit, trying to implement a strict diet excluding sugar is extremely difficult in todays culture, and wow do you ever feel deprived during withdrawals!
The motivation factor had to come from another place, and it never did originate from "oh I need to lose weight and go on a diet" It was deeper.... not for a body image desired for myself really but for the future. Future desire to move easier, have energy to enjoy the outdoors, future travel, future relationship activities, with the constant question rolling in my head, "what must I do to push towards my future health.." and hopeful memories vs the current moment of feeling deprived and personal undisciplined indulgence.
As with anything, baby steps multiple towards success as I began with the glaring delinquents, candy bars, soft gooey cookies, soda, hot chocolate, bread...oh how I love bread...that turns into sugar so easily. I point out here that none of these offenses were daily, multi weekly perhaps, but not multi daily...that did not take away the addition ...comfort comes in many forms.
If you were to follow me around even now, you would find I am not perfect in the least...but I have made great progress in the overall scheme of things.
Because real food is so much of a better option, I never traded real sugar for the "sugar free" options filled with sythezied ingredients. I personally could not justify living with the side effects my research found in the spotlight.
Simplicity...has been the best policy for me, a simple set of ingredients, as few steps possible from the ground to the glass, farm to table, garden to plate.... Reading labels has become a bit of a game. What are the first 2 ingredients? I have found it interesting how many different ways sugar is listed.
Through time trades have been made,
OK....I was raised on peanut butter, my fathers work refridge only had 2 ingredients for lunch options, multigrain bread and peanut butter. I do admit the peanut butter was the kind that had oils rising to the top...not smooth and creamy with slightly sweet like todays preference.
On my quest to remove refined sugar from my diet at least the majority of my diet, realization of how many things have sugar intertwined ..the challenge was real as my body had become used to sugar at every meal and all snacks inbetween.
One of the characteristics of my journey has been to obsess over each new find as the individual gift that it is ..
My family provides testimony for this....so 4 years later I still sing praises of bentonite clay. At on of my lowest points, covered with blisters from head to toe, bentonite clay became part of my routine.
Characteristics include pulling toxins out of the body, or providing a soothing poltice to aggravated skin, alternative for chemically laden sun screen, pulling out infection from acne white heads, inexpensive facial mask, with enormous health benefits in the process.
A simple DIY process for prepping includes powder into ceramic bowl, add water, stirring with wooden spoon only (metal has chemistry reaction) . The powder/product seems to grow, add to a squeeze tube for daily use.