Simply Healthful

Spring Cleaning Naturally

2011-04-05T14:13:00.000-07:00

I recently recieved Herbally Grounded's latest newsletter and with their permission, I am excited to share it with you. This will be great to add to our other post we did a while back titled, Safe, Effective and Affordable Cleaning, by guest blogger Ashley Cole. I hope you enjoy the information as much as I did.

Ways to Clean, Disinfect & Deodorize Your Home Without Hurting Yourself or Our World!

You need only a few basic supplies to keep your home sparkling clean and smelling fresh! Using non-toxic, organic products is better for the family, for your pets and for the environment.

Basic Supplies:

Baking Soda (sodium bicarbonate)
• As a mild scouring agent, removes stains from pots, countertops and sinks
• A polish for metals (aluminum, chrome, stainless steel, silver, etc.), jewelry, plastic, and porcelain
• Deodorizes (absorbs odor) refrigerator, smelly carpets, upholstery and drains
• Water softener for the laundry

Better Drains

Pour 1/2 cup Baking Soda and then slowly pour about 1 cup of Vinegar down the drain. This will foam up and create fizzy noises. Repeat if needed. Follow this treatment with hot tap water. Regular (weekly) treatment will keep drains and pipes running free. (from 'Green Clean Eco-Friendly Cleaning for the Home' published by L&K Designs 2007)

Drain Freshener

Sprinkle with Baking Soda and follow with an all purpose dishsoap cleaner. Turn water on and let it rinse down. Use to deodorize and to keep drains clean of residue.

Scouring Paste for Bathroom and Kitchen

1 cup Baking Soda
Lemon juice of one Lemon
Enough water to make a thick paste
5 drops Tea Tree essential oil (optional - to disinfect)
3 drops Lemon essential oil (optional - for fresh smell and additional cleansing)
+ White Vinegar in a spray bottle

Make the paste, spread on desired surface with a rag, and then spray with Vinegar. The mixture will bubble up and actually pull scum and dirt from the surface while you scrub. Great for Bathroom/Kitchen sinks, showers, toilets, etc. (from Emily Yates)

Borax (water soluble mineral)
• An alternative to bleach
• Deodorizes and inhibits mildew and mold
• Cleans, softens water, and adds freshness to laundry

Trash and Diaper Pail Odor

Sprinkle 1/2 cup Borax in the bottom of trash cans and diaper pails to inhibit mold and bacteria growth that cause odors.

Carpet Freshener

1 cup Baking Soda
1 cup Borax
10-20 drops essential oil (spruce or pine are very refreshing)

Mix well. Sprinkle on carpet (leave on for an hour if you have time) and vacuum. (from Jonelle Hughes, Aromatherapist)

Castile and Vegetable Oil-Based Soaps
• Comes as a biodegradable liquid, solid or powder
• May be used to safely clean almost anything

For Cleaning/Shiny Sinks/Countertops

Baking soda (as needed) liquid Castile soap (squirt of two) add a few drops of rosemary, orange or lavender essential oils for a fresh scent.

Cornstarch
• Cleans windows, polishes wood furniture
• May be used as a shampoo for carpets and rugs
• Absorbs oil and grease

Glass Cleaner

3 tablespoons cornstarch in 1/2 cup water. Mix ingredients well in a bowl. Dab a soft rag into the mixture and rub on the window. At first there will be a film, but as you keep rubbing, the window will become so clean you feel you could walk through it. (from 'Clean and Green', by Annie Berthold-Bond)

Essential Oils
• Eucalyptus - Disinfects, cuts grease and soap scum (rings around the bathtub, mirrors, counters, etc.)
• Lavender - Disinfects and has a pleasant fragrance
• Lemon - Cleanses, disinfects, deodorizes, and lubricates
• Orange - A solvent (dissolves sticky residues such as tape and stickers), conditions wooden furniture, cleanses and removes grease
• Tea Tree - Antiseptic, kills mold and mildew
• Other essential oils - For fragrance, and anti-microbial activity

Safety note: Essential oils are very potent. They should never be put into the eyes. If contact burning of the skin occurs, soothe the area with a carrier oil such as olive oil. Some citrus oils may stain the skin if exposed to sunlight directly after use.

Bed Sheet Sanitizer

Add 20-30 drops of Eucalyptus or Tea Tree essential oils to liquid laundry soap. Fill laundry tub with water, then stop and soak bed sheets for 1 hour before starting the laundry cycle again. Kills dust mites.

Bathroom Deodorizer

Add a few drops of a favorite essential oil to the inside of a tissue roll, or put on cotton balls and place in drawers, cabinets, and near trash cans.

Grape Seed Extract (found in most health stores)
• A natural disinfectant
• Good for sanitizing water for long-term storage

Glass Cleaner

1/4 cup Water
3/4 cup Vinegar
6-9 drops Essential Oil of your choosing

Shake well before spraying. Wipe off with rag or a crumpled newspaper (doesn't leave streaks).

Counter Spray

Adding 15-20 drops Grape Seed Extract to Glass Cleaner recipe (above) cleans and disinfects surfaces.

Hydrogen Peroxide - Sterilizes and disinfects. More gentle than bleach.

Disinfect Countertops by putting hydrogen peroxide in a spray bottle and spray wiped-down countertops. (You can refer to our Simply Healthful post with further information here)

Lemon/ Juice - Deodorizes, cuts through grease, cleans glass, shines brass and copper, removes perspiration and other stains from clothing, and is a mild lightener or bleach when used with sunlight. May be used to dissolve soap scum and hard water deposits.

Cleanser Scrub

Cut a lemon in half and sprinkle with baking soda. Use to scrub dishes or cleanse and remove stains on counter surfaces.

Olive Oil - Moisturizes and conditions leather furniture, and may be used as a wood furniture polish

Furniture Polish

Small amount of Olive Oil in a bowl with a squeeze or two of fresh Lemon juice. The Lemon juice helps keep the polish from being too heavy. Leaves a great shine.

White Vinegar - Deodorizes, cuts grease, removes stains (on carpets, countertops, pots, tea and coffee containers) and is an excellent water softener. Can dissolve mineral deposits, grease, and remove traces of soap, mildew and wax buildup.

Mineral Build-up on Taps - Soak a cloth in vinegar then wrap around the tap (leave on for about a half hour) to remove mineral deposits.

Toothbrush Holder - Clean grime and caked-on toothpaste drippings by cleaning with a cloth soaked with vinegar.

Grime Clean-up - Use vinegar to loosen food grime and clean countertops, stove, and microwave. For the microwave, use 2 cups Water and 1/2 cup Vinegar in a microwave-safe bowl and boil (takes 3-4 minutes). Keep microwave closed for a few minutes to allow the steam to loosen grime, then remove the bowl and wipe microwave clean. Laundry Softener - Add 1/2 - 1 cup of Vinegar to the rinse cycle of your washing machine. This completely rinses out detergent and leaves clothes feeling soft. It also keeps lint from clinging to dark clothing.

Ch-Ch-Ch-Chia

2011-03-31T08:33:00.000-07:00

Do you remember the commercials for Chia pets when you were younger?

I do! I loved them and always wanted a Chia pet of my own.

However, today I'm not going to share about how we all need Chia pets, but I am going to share about the benefits of Chia seeds for our bodies.

Did you know that Chia seeds have the highest amount of omega-3s then any other plant? Chia has even more then flax seed and actually salmon too! They are also easier to digest then flax seeds, because they do not need to be ground up to get their full benefit and have a longer shelf life. They are also self sustaining, so that means no GMOs, pesticides, etc. All organic! There are many more benefits to the seeds; protein, fiber, great for diabetics, energy, hydrating etc. I am amazed at all I have read about the chia seed.

When using chia, soak the seeds in a liquid for a minimum of 10 minutes. The seeds will absorb the water and become like tapioca pudding. However, you can grind them up and put it in bake goods or eat them whole without liquid. Another thing I like about chia seeds - you can just sprinkle them on top of food you are already eating, since it has no real taste, you won't really notice the difference except for texture. So simple and yummy!

For the last week I have been trying to have my daily amount of it (I read 3 Tablespoons a day but I'm sure it varies). I have felt great and feel like I have more motivation to get things done. I even have a stronger desire to eat right. Since I'm almost 6 months pregnant, that is an accomplishment!

Here are 2 ways that I have been enjoying this yummy super food! Enjoy!

FYI, don't go get a Chia pet and use their seeds for your next meal time. Go online to a reliable source and buy them. Mountain Rose Herbs has an okay price for them, but take a look online there are a lot of sources. I'm not sure if Whole Foods has them, but I do know many herbal stores do carry them.

Raw Tapioca Pudding2 cups of Almond Milk (or whatever type of milk you drink)

5-6 Tablespoons of Chia Seeds

Sweeten to taste with Agave

Splash of Vanilla Extract (optional)

Whisk together ingredients for a couple of minutes and then let set in the refrigerator for one to 2 hours. You can wait longer if it is still watery. You may want to check it and stir it some more if the seeds have flooded to the top. We have also enjoyed it with added fruit to it.

Chia Lemonade

1 pint Your favorite homemade lemonade

3 Tablespoons of Chia

Whisk together ingredient and let set overnight for a yummy morning drink. You only really need to let the Chia set for 10 minutes, but I like the texture more the longer it sets. It becomes more like the Bobo drinks, only I like this better, because the bubbles are smaller. You can do this with any fresh juice.

To learn more about Chia: The magic of Chia Dr. Weil Intergrated Health I create Wisdom

Powdered Greens Recipe

2011-03-29T13:10:00.000-07:00

For a long time, too long in my mind, my family and I would buy our powdered greens from what ever supplier we liked at the time of purchasing. The cost per pound would, on average, end up being in the $40-$50 range. Mind you this is an average. Yes, there were times when we would buy it for close to $25. Still, way to much money. Well, what would be the price if you made your own powdered greens?

Wait . . .

I should back up a bit and explain for those who may not know - what powdered greens are. Basically, they are vitamins in a more natural state. They are the next best thing to your fresh greens. They are not to replace eating fresh greens in your diet but to increase your nutrient intake. I use mine in lieu of a multi-vitamin. Even our wonderful fresh foods are deficient in nutrients due to growing conditions, so it is essential to 'beef' up our nutrient intake everyday.

Powdered greens usually consist of grasses and herbs that have been dehydrated and processed into a powder form for use. Be careful because quality does matter here. When looking to buy powdered grasses and herbs look for high quality organic and very little heat use. Make sure you go with a supplier that sells herbs that are considered 'raw' where the temperature did not exceed 115 degrees. If they are heated more, the herb's nutrients can be destroyed.

After taking some local herb classes a couple of years ago, I gained the knowledge and confidence to make my own greens at home. The first time I made it the cost ended up being $18 for two pounds. Now, because I created an herbal co-op I can get my cost down to about $8 per pound and sometimes less. For my family and I it has been a great money saver and we get to customize our powdered greens formula to our needs.

Customizing our greens has been so nice. For example, I have a friend, who likes to put eyebright (herb) in her powdered greens because she has eye sight problems and feels that including it will be beneficial to her. I like to put hibiscus in my own recipe because it has been known to be helpful to the body regarding the heart and hydration. This is where customization becomes very cool.

Below you will find a very basic powdered greens recipe. Feel free to add small parts to this basic recipe to customize it to your needs and wants. Try to stay away from strong tasting herbs like kelp or goldenseal for obvious reasons.

Some of my favorite places to get my bulk herbs and supplies are Frontier and Mountain Rose Herbs. What are your favorites suppliers?

Any questions? Leave a comment or email me!

Powdered Greens (all herbs/seaweeds/etc. are in powder form)

Mix 1 teaspoon in 8 oz. water. Can take 3-6 times a day. I like to take a tablespoon in a small amount of water twice daily ( I like my water clear most of the time).

2 parts Alfalfa Leaf

2 parts Barley Grass

2 parts Wheatgrass

2 parts Spinach

1 part Chlorella (with cracked outer cell wall)

1 part Spirulina

1/2 part Beet

1/2 part Rosehips

1/4 part Peppermint

1/8 part Green Stevia

Thoroughly incorporate all powders together. When done put mixed powdered greens in an airtight glass container if possible and store in a dark cool place (pantry/closet etc.). Can last up to 5 years if stored properly.

Ethical Eating Link

2011-03-04T13:42:00.000-08:00

I was made aware of Masters in Health Care's article titled, "40 Easy Ways to Eat More Ethically".

It's a great easy read and something I thought might be good for others to browse through. I'm a huge believer of 'thinking for yourself' and being a smart consumer. Enjoy the insight.

Have a great weekend!

Raw Apple Sauce

2011-02-14T13:50:00.000-08:00

Simple, delicious, healthy.

3 Apples (Fuji, Gala, or favorite crisp apple), cored and sliced
1/4 Lemon Juice
1/4 tsp Cinnamon

Place all ingredients in Vita Mix or Blend Tec Blender. Blend on medium speed for 1-2 minutes using tamper to continual push down apples to chop. Then turn speed to high and blend until smooth. Chill until ready to serve. Serves about 3-4 people.

Master Your Sleep Winners!

2011-02-11T07:25:00.000-08:00

Our three winners according to random.org are:

Cheryl, who said, "This book looks interesting. I'd like to help a couple of my kids fall asleep better."

Stacey, who said, "This sounds like a book for me! In fact, I usually spend around 2 hours trying to fall asleep because I just can't turn off my brain. Thanks for the review!"

Rachlen, who said, "I have always struggled with sleep and it has gotten worse one husband and three kids later. This book sounds like it touches on a lot of the issues that I am having."

You will be receiving your very own Master Your Sleep, by Tracey I. Marks, MD book. For those who would like to buy her book for a fairly inexpensive price go HERE.

Winners, please email us your mailing address! ASAP! Please do not leave your address in the comment section.

Thank you for all who participated.

Giveaway Reminder: Master Your Sleep!

2011-02-10T10:03:00.000-08:00

Here is your friendly reminder that you only have until tonight at midnight to enter into our Master Your Sleep giveaway. Don't delay.

Remember, there will be not 1, but 3 Simply Healthful readers who will win. Good luck!

To enter go HERE.

Master Your Sleep, Book Review and Giveaway

2011-02-07T03:01:00.000-08:00

Having any trouble sleeping? How many times did baby or kids wake you up last night? Can't shut off life when you hit your pillow?

Hmm, this might be the post for you!

I have to chuckle at myself. That was a little cheesy but when I was approached to do this book review I thought to myself, "Oh, I don't have any trouble sleeping but I'm sure others do." This statement is somewhat true. I do get more than 6 hours of sleep on a regular basis and I can fall asleep fairly easily. What I did not realize are a few sleep practices that could possibly help me acheive better sleep. Which in turn will help my day to day life. Like say for instance, me getting uninterrupted sleep during the night (darn those kids!).

The book I am talking about is, Master Your Sleep, by Dr. Tracey I. Marks, MD. Dr. Marks focus for her book was to simplify a person's understanding of sleep and how to get the best kind of sleep. I was really surprised at what I learned while reading her book. It truly is simplified.

With my weak understanding on the subject, Dr. Marks in her 125 page book, was able to help a layman feel like a 'master' of sleep in training. The only thing left for me to do was to apply her methods practically.

For two nights my husband and I, based off her recommendation, turned off the nightly television/internet watching an hour before bed. In turn, we read, talked and believe it or not one night we even went to bed early. Just that one little bit was an eye opener for the both of us. Then, our weekend trip hit and it all went to pot! We are finally home now though and I am looking forward to putting her simple practices suggested in her book back to good use. I'm confident I'll be able to get a full uninterrupted night of sleep soon.

I got a chance to ask Dr. Marks a few questions. Here they are:

Q. What inspired you to write this book?

A. I kept seeing lots of professional women (especially moms) who would come to me for various issues but when I asked them about sleep, most if not all had sleeping problems that were contributing to their current issue (such as relationship problems, work problems, feeling stressed, etc.)

I would work with them to help their sleep issue sort of “on the side” while working on the main reason they came to see me. I notice that most would only remember one or two things I said. I decided to make a workbook to give people to help them remember what we talked about.

The workbook expanded to a book and I decided I wanted to be able to reach and help more people with this issue.

Q. Most of our readers are mothers, what would be your #1 tip for getting their kids to have restful sleep? What would be your #1 tip for how mothers can get restful sleep?

A. Enforce a wind down period one hour before bed. Just as adults need to settle down and get ready for bed, so do children. But in a household with working parents, the evenings can be hectic with dinner, baths, homework, evening emails, etc. It’s hard for a child to run around wildly and then 10 minutes before bedtime be told to get in bed and fall asleep now.

If your child goes to bed early (like 7 or 8 pm) and you don’t get home for dinner until 6pm, it may be hard to start your child winding down as soon as you walk in the door. But even 30 minutes of pre-bedtime activity that is distinctly different from usual evening “stuff” can help them ease into a regular bedtime. Try not to deviate from bedtime too much on the weekends (maybe one night) too avoid having to spend the first part of every week readjusting.

As for mom – it’s hard to narrow it down to one thing. If I had to sum it up to one concept, I would say “less is more.” With moms it’s so easy to want to cram every minute of your day with a task. If you only have 5 minutes, rather than do nothing, we have to throw one more load of laundry in the machine.

The problem with constant activity is the accumulation of mental clutter at the end of the day. It shows up as taking longer to fall asleep, or being irritable or less patient. Stressed women lose their sex drive.

So what do you do? Find 30 minutes each day to do nothing. Do this even if it means you don’t get something done. Some things can wait. AND, you can get more things done more efficiently if you are rested rather than pushing yourself too hard and ultimately taking longer to do the same thing.

Spend your 30 minutes focusing on your breathing or listening to music. Don’t spend it going over your grocery list. The idea is that you are pulling yourself away from the busyness and resting your mind (like rebooting your computer). I think Americans very much underutilize the power of meditation.

One more thing – apply the concept of less is more on the weekends. Find something to cut out so that you have some downtime over the weekend. If your weekend is stacked with activities, it can have the same effect of creating mental overload from too much stuff.

I cannot keep this knew enlightenment to myself.

There will not only be one lucky Simply Healthful reader but 3 Simply Healthful readers who will get their very own copy of Master Your Sleep.

Okay, here are the Giveaway Guidelines:

-To enter just leave a comment on this post

-No anonymous comments please!

-You'll have until midnight PST on Thursday February 10th to enter your comment

-The winner will be announced Friday the 11th in the morning

Guest Post: By Skip Hellewell, Wisdom Lost

2011-01-31T10:32:00.000-08:00

Picture of thier Breakfast Compote recipe - Word of Wisdom Living

This post was written by Skip Hellewell. The creator of a new non-profit blog named Word of Wisdom Living. I had the opportunity to have a conversation with Skip Hellewell, via email, and thoroughly enjoyed the insight he gave me on nutrition books as well as his new website.

Hellewell's site is full of beautiful pictures and wonderful information. The site's motto; eat smarter, look better, live longer - all things we aspire to here at Simply Healthful.

I hope you enjoy his post.

Wisdom Lost

It’s not like we weren’t warned. Nearly a century ago, books on nutrition were written as husband-wife projects. They made a good team: the scientist husband brought knowledge from the lab; the wife rejoined with wisdom from the kitchen. In the 1920s an English scientist and his wife wrote a best seller, Food, Health, Vitamins. Vitamins were the discovery of the time and the book warned about the rise of factory foods, deficient in vital nutrients:

Civilisation (sic) has made it too easy to get wrong foods of all kinds and difficult to get the foods we ought to eat. Natural foodstuffs form but a small part of the present-day diet, because they have for convenience been replaced by less perishable [processed] foods.

An American couple, also well qualified, John A. and Leah Widtsoe, followed with a book titled The Word of Wisdom: A Modern Interpretation. The Widtsoes linked processed foods, especially sugar, with the rise of chronic disease:

Is it purely incidental that appendicitis, diabetes, cancer and many other nutritional diseases have increased alarmingly since . . . the cheap manufacture of sugar? . . . The people of the United States have become known as the “sugar gluttons” of the world.”

It’s true that Americans eat the most sugar. And the link between high sugar intake and chronic disease has since been confirmed. But our appetite for sugar, despite dire warnings, has only increased—as have the diseases. A startling fact: sugar is the largest source of calories in the average American diet. Government policy has facilitated this disaster; USDA guidelines allow 25% of calories from added sugars!

The perceptive observer will note that corporations have taken the addition of sugar out of our hands. The bulk of our sugar now comes from processed foods, beginning with sugary soda drinks. In the ‘80s a new form of factory sugar was added: high fructose corn syrup. Table sugar contains glucose and fructose in equal amounts. HFCS has more fructose. For an education on the health penalty from fructose consumption, google Robert H. Lustig’s video lecture, “Sugar : The Bitter Truth”. Watch it and you won’t forget it.

There is a new blog, Word of Wisdom Living (http://wordofwisdomliving.com/), that is a forum for nutrition information and comment. The difficult task of actually changing our behavior is addressed by making one small change a week for the 52 weeks of 2011. These 52 healthy changes can transform the American diet over to the healthiest possible, in the course of a year.

Because talk is easy and action is hard, a premise of the blog is to engage your friends in this change. Studies of cigarette smoking cessation showed that doing it with friends was more effective, and that friends who did not stop found new friends who smoked. So keep your health while keeping your friends by inviting them to join in your diet reformation.

How To's and Links to Cleansing Part II

2011-01-25T00:01:00.000-08:00

I thought this picture of my girls 'cleaning' their feet in a river was appropriate for our topic of posts as of late.

I had a request to give some further guidance to our last post.

Here are some links to further explain the suggestions for preparing the body before cleansing. I have also included some easy applications to what was suggested.

Preparing the Colon:

Slippery Elm Bark - You buy this in powder form (you can buy it HERE). Slippery elm is very easy to eat. The taste is extremely mild. You can sprinkle a teaspoon to a tablespoon (depending on how much you need, start out with a tsp.) in applesauce, oatmeal, or make into a grule.

Amaranth - You can cook this similar to how you cook oatmeal, it takes a little bit longer though. Or, you can sprout amaranth. Here is a great source on how to. Also, I posted on sprouting a while back (my favorite thing to sprout right now is mung beans, yum).

Bentonite clay or Montmorillonite clay - You can mix a teaspoon in a 4 oz glass of water and drink 1-3 times a day.

Preparing the Kidney and Liver:

Kidney and Liver herbs - You can take these in capsule form.

Yellow dock decoction - To learn how to make this decoction go HERE and scroll down to liver formula at the bottom.

It may have been listed last but it probably should have been listed first, get your food intake in check. Food matters, and when our bodies have enough nutrition many wonderful things can happen. Again, make sure you eat mostly fruits and veggies, preferably in variety and season.

If there are any other links or instruction needed, send me an email.

Cleansing Part II: Preparing Your Body

2011-01-20T00:01:00.000-08:00

Flax

After the last Cleansing post I received a few emails asking me to share with them what cleanse I did and to further explain what cleanse they should do. I hope I answered your questions well enough. Other than my own personal experience and taking classes on these subjects, I really am not an authority on cleansing.

I'm hoping many of you if not all of you, after reading these posts, will do your own research and make the best educated choice for your own body. The cleanse I did may not be the best for you as it was for me. The cleanse I did was something I came up with on my own. I guess that is what I am hoping for, that these posts will empower you to take control of your own health. That you will not have to rely on a company's program to achieve where you want to be.

Okay, on with the fun stuff.

Before you go on any food cleanse (especially a food cleanse), you will want to prepare your body for it. What I mean by this - there is a reason you want to go on a cleanse, whether that is to lose excess weight, rid yourself of toxins or help your body overcome sickness. Therefore, you most likely have toxins or toxic lymph to cleanse and there is no way of knowing how much or where they may be in your body. So, you need to prepare your body as a whole. I like the rule, 'It is better safe than sorry.'

We all have our eliminative organs; the colon, kidneys, skin, liver, and lungs. I feel the most important organs to focus on, in and before a cleanse, are the colon, kidneys, skin, and liver.

Preparing the Colon:

One way to know if your colon is in a happy place is if you are regularly eliminating from it. That does not mean once a day. That means having a bowel movement at least two to three times a day. Yeah, most people I share that with either laugh or are in disbelief. As if such a thing was not possible.

If you feel you are not 'regular' (in the sense that I just explained), then increasing your fiber intake would be helpful. Some ways you can do that is, take 1 tsp freshly ground flax seed three times a day, take herbs known to help the colon like slippery elm bark or aloe vera, eat amaranth two to three times a week, even taking bentonite clay internally has been known to help the colon. There are many natural options here. Further research will help you find the best for options for your body.

Preparing the Kidneys and Liver

It is vital if you have weak kidneys or liver to strengthen them before going on a cleanse. You can do this by taking herbs known to strengthen them (kidney herbs: uva ursi, juniper berries, etc. liver herbs: milk thistle, burdock root, dandelion root), drink lemon water (kidneys), drink yellow dock root decoction (liver), coffee enema (liver, make sure you use organic coffee and do this correctly).

Preparing the Skin

I believe one of the best ways to get the skin ready for a cleanse is dry brushing. This is inexpensive and fairly easy to do. For instructions go HERE. This brushing technique I used to do all the time just because it felt so good! Also, before and during a cleanse you can take salt bathes (use only real salt or Himalayan salt), or clay bathes.

Two last things I would do to prepare for a cleanse. First, I would build up my immune system. You could take natural vitamins, greens, drink lots of water (stop drinking soda!), take herbs that help build up the immune system (astragalus, golden seal, echinacea, etc.), get enough sleep while you are at it, etc.

Second, start increasing your fruit and veggie intake. Make sure you are consuming more raw food than cooked at every meal.

It may seem like a lot to do but once you get into it and your body starts reacting in a positive way, even before you start your cleanse, you will then know that this will all be worth it.

Cleansing Part I

2011-01-13T10:21:00.000-08:00

(Cleansing the body is like a balancing act.)

Where to begin . . .

I believe cleansing is one of the most misunderstood aspects in health. It is a subject I have pondered on many times and experimented with many times. There are many things to learn within this one subject that I know I will not touch upon. I myself feel there is more for me to learn about cleansing my own body before I can give others a good explanation on it. So take this post and future posts for what they are worth. If anything in the end, I hope it will inspire you to make an honest effort to get your body to a healthy happy state.

Let me share with you my first encounter with cleansing. Two weeks before returning home from a proselytizing mission for my church I was diagnosed with Lyme disease. After two runs of strong antibiotics taken at a months time I called it quits with what the medical world was offering me for treatment and made a prayerful decision to try alternate means for my health.

This began with a change in my diet, in my way of receiving vitamins/minerals, and along with that cleansing my body of toxins. With the little information I had at the time I started a 10 day cleanse. The cleanse consisted of liquefying my food which consisted of raw vegetables.

The first two days were fairly easy, minus the fact that my food was less than appetizing - being liquid sludge and all. When I awoke on the third day though, I was hit with nausea to the point of vomiting. For the next five days I could only get down water with a little greens in it, but even then the vomiting didn't end till the fifth day. After that, I was able to finish my cleanse by gradually adding the liquefied raw veggies back to my diet.

If my experience has made you cringe or given you a queasy feeling inside and turns you off to the whole cleansing thing then you are completely right in feeling that way! I may have lost nearly 15 pounds of weight and threw up all of the toxins in my body but I also gave myself gastritis, which is inflammation of the stomach lining (if your not extremely careful with the way you eat, can cause severe pain), from all the vomiting I did. If any of you know me really well you would know that my least favorite thing in the world to do is vomit. That was not an experience that I wanted to repeat over.

After that, cleansing (in more than one way), left a bad taste in my mouth. It took some time for me to warm up to the idea of ever trying it again. I felt like either cleansing was something that was not good for me or that the program that I followed was flawed somehow. I concluded the later and began my own research of the topic. In studying, I realized some flaws in my first approach to cleansing my body.

First and for most, I learned that every person is unique and different and there really is know standardized method of cleansing that is perfect for all. For a person that has been eating highly processed foods and very little nutrient filling foods, cleansing would need to be approached differently than compared to a person who has been eating completely raw.

This leads me to my second realization or flaw to my first approach of cleansing. It probably was not the best idea to put myself on that extreme of a cleanse after being fed for 18 months by other people and trying to overcome the Lyme disease. My body was on toxic overload and I put it through the exact opposite (cleansing overload), without realizing the consequences until it was too late. Believe you me - lesson learned!

So before any of you jump on to the cleansing train there are a few steps that you should probably take before you leap.

Steps before you cleanse:

1. Take an honest look at how healthy your body is. Are you sick in any way? What foods are you taking in on a daily basis? Are you nutrient deficient (most everyone is because our food is, so don't count yourself out!)? What's your toxic load looking like? What toxins are you exposed to on a daily basis? I'm sure you could add to this list of 'how healthy your body is' questions.

2. Do some research on some cleanses (I will list a few at the bottom, that does not mean I endorse any of them, they will be listed for you to come to your own conclusion, remember this is a few there are numerous ways of cleansing), and ask yourself some of these questions about each cleanse you research. Does the cleanse offer your body a high nutrient diet during the cleanse? Do you feel it offers enough liquid including water to flush your body of toxins? How 'extreme' is it to you? Does it offer any prep work for your body before the cleanse? Does it offer any help in what to eat after your cleanse?

I'm not sure how many cleansing posts I will end up doing but I wanted to try to make the process simple to understand. Questions are welcome and may be answered either in the comment section or in a future post. Remember, I do not claim any authority on this subject. Being healthy and eating healthy is something I am passionate about but I do not have a degree or certificate. Before starting a cleanse it is good to chat with your doctor to get all points of view and know your options.

The Master Cleanse
The pH Miracle Cleanse
Dr. Christopher's 3 day Cleanse

Healthy New Year!

2011-01-02T22:17:00.000-08:00

Christmas morning with the family and in-laws. I'm trying to show you how I'm looking. Not the best picture of me but, for right now, it's all I have.

Happy new year everyone! How did the holidays treat your health?

My family and I traveled to stay with my husbands side of the family for Christmas. With 7 siblings, 4 married with children, staying underneath one roof including the grandparents, you could say it was a tight squeeze. I actually loved it though. Brought back many fond memories of my childhood (I have 8 siblings!).

While there we all ate horribly, got sick, and gained weight. Well, that's actually not completely true. My husband gained a few pounds and I, drum roll please . . . gained nothing! We did eat horribly at times and some of us did get sick but I think this is the first time I didn't gain weight over the holidays. Yay!

I attribute it mostly to eating well most of the time (ah, maybe I should say some of the time darn it), taking my greens daily, and drinking tons of water. But, something also needs to be said to the fact that I have been on a cleansing kick for a couple of months now to get my body to a happy place.

Since the beginning of November I have been cleansing off and on, eating healthy, and taking my herbs and greens. I have lost quite a few pounds, bringing me back to pre-pregnancy weight(120)! Haven't been there since getting pregnant with my first in 2004.

I know we Simply Healthful contributors have been a hit and miss with our postings but I am hoping to put up a few posts in the next coming months on some cleansing tips, my greens recipe (that's right, I like to make my own greens) and recipes that might give you a little healthy inspiration.

Please be forgiving if the postings are not coming out on a weekly basis. This 3 kids thing has me having to increase my time with my main 3 little priorities in life and that really is how it should be.

Until the next post, take a look at where I used to be and our weight-loss planner .

Banana Bread Revised

2010-12-07T10:31:00.000-08:00

Do you remember these:

With a quick substitute with some of these:

You get an amazing new treat, that is just as healthy! Sorry we don't have a picture, but we just ate it too fast. Here is the recipe with the adjustments we made.

Whole Wheat Sweet Potato Bread

1 cup Whole Wheat Flour
¾ cup Oatmeal Flour
¼ cup milled Flax
1 Tablespoon Wheat Germ
1 teaspoon Baking Soda (aluminum free)
½ teaspoon Real Salt
½ cup Egg Beaters*
2 cups Mashed Sweet Potato
½ cup Honey
¼ cup Applesauce
1 Tablespoon fresh Lemon Juice
½ teaspoon Vanilla
1 cup Chocolate Chips or Carob Chips(optional)
1 teaspoon Cinnamon
1/2 teaspoon ground nutmeg

Preheat oven to 325 degrees.

Combine dry ingredients together in a medium sized bowl. Combine wet ingredients together in a large bowl. Add dry ingredients to the wet ingredients just until blended. Stir in chocolate chips.

Bake mini muffins at 325 degrees for about 10 minutes or until done. For large loaves bake at 325 degrees for 55 minutes or until toothpick/knife test comes out clean.

*Note: I leave out the eggs and just add a little more sweet potato and flax seed. It will be more gooey, but I like it that way. The toothpick test will probably not work, but cook it for the length of time suggested and then enjoy, not eggs to worry about being cooked through!

Protect Our Food - Call to Action

2010-12-06T13:24:00.000-08:00

Simply Healthful readers, last week a bill was passed in the Senate called S.510 FDA Food Safety Modernization Act. This bill increases the power of how the FDA can regulate our food to an extreme.

As a mother, local organic food and sustainable agriculture advocate, this bill, if made into law will greatly change our options of food for our families. If passed, the bill allows the FDA to regulate HOW we farm our food and could deem some organic farming methods as "unsafe" and would outlaw them. They could even go as far as making genetically modified seed the only safe and lawful way to grow. That is how vague and broad this bill is and that is only a small part of the bill. The list of offensive authority that could be given to the FDA is long.

Please take action!

The Citizens.org site has made it easy to send a letter to your Representative in your area. Please take the time and let your Representative know that you disapprove this bill and will not support them voting for it.

"If people let the government decide what foods they eat and what medicines they take, their bodies will soon be in as sorry a state as are the souls of those who live under tyranny."

-Thomas Jefferson

Food Documentaries on Netflix

2010-12-01T20:33:00.000-08:00

On instant viewing through Netflix, you can watch some awesome food documentaries. My personal faves are Food Matters and The Future of Food. Let me know if there are any others on instant viewing that I am missing.

Also, I am looking forward to seeing Simply Raw that just recently was released. I put it on my wish list for Christmas.

So, how about it? What are your favorite food documentaries?

Raw Pumpkin Pie with Whipped Topping

2010-11-17T09:00:00.000-08:00

Here it is, I tried it on 3 different families (that's including my own), success! All the adults, including the men (wink, wink) came back for seconds. Even the baby liked it. I'll be making it again on Sunday and then again on Thanksgiving. Have a wonderfully festive holiday!

Crust:
1 cup soaked Pecans (you could also use soaked almonds)
1 cup soaked Dates
1/4 tsp Real Salt

Pumpkin Pie Filling:
2 cups shredded raw Sugar Pumpkin
1 large ripe Persimmon, peeled and cubed
6 soaked Dates, pitted
1/2 cup Carrot Juice
1/4-1/2 tsp Vanilla extract
1/2 tsp Real Salt
1/2 tsp Cinnamon
1/4 tsp Cloves
1/4 tsp Ginger
1/4 tsp Allspice
2 Tb Coconut butter (aka cream, cream concentrate, spread)

Whipped Topping:
1 cup Soaked Macadamias (I could see cashews being just as good)
3/4 cup Water
1/4-1/2 tsp Vanilla extract
Raw Agave

In a food processor or Vita Mix blender, process pie crust ingredients together until ingredients form into dough. In a 8 or 9 inch pie pan, press dough out to form pie's crust. Cover with plastic wrap and chill.

For pie filling, blend all ingredients in a Vita Mix blender until you get a smooth creamy-like texture. Pour pie filling into ready pie crust. Smooth out pie filling to completely cover crust to edges. Chill pie for at least 1 hour in the refrigerator before serving.

For whipped topping, blend nuts, water, and vanilla in Vita Mix blender until you get a smooth creamy-like texture. Then add agave to taste. I used about 2 tablespoons. Chill for at least 1 hour in the refrigerator before serving.

Fall Harvest Shake

2010-11-15T09:00:00.000-08:00

My wonderful mom gave me this recipe. This shake is fun to make and festive to eat! Kids loved it.

1 cup fresh Carrot Juice
2 Pears, cored and sliced
1 Apple, cored and sliced
1 fuyu Persimmon, peeled and sliced
1 handful of Pre-soaked Almonds
1/2 Avocado
2 Tb Cultured Coconut Milk (coconut yogurt)
1/2 tsp Ground Cinnamon

Place all ingredients in a blender (we like the Vita-mix), and blend on high for a few minutes until you achieve a creamy texture. Serve.

Side-note: This may sound odd, but I like to let mine sit for 10-15 minutes to let the ingredients marry with each other. I find it tastes even better.

Got Carrots?

2010-11-14T21:17:00.000-08:00

Grandma with my kids, juicing carrots for shakes and pie.

Who says kids don't like to eat healthy?

We've been having fun with carrots. I love the fall and havesting time. We have been trying lots of different recipes with our home grown almonds, apples, and in season pears.

Stay tuned for raw pumpkin pie recipe later this week. That's right I finally figured out a recipe for pumpkin pie worthy enough to post for you. Yay!

Jack O' Lantern Stuffed Peppers

2010-10-27T20:48:00.000-07:00

So fun to make with the kids for Halloween and my husband asked me to make them again!

Serves 4

4 Bell Peppers, any color, washed

1 small Onion, diced

1/2 cup Diced chilly peppers, I used a mild variety for the kids

1 - 14 oz box of Sprouted Tofu, Non-GMO, drained of water

1 small firm Tomato, diced

2 cloves garlic, minced

1 tsp Turmeric

1/4 tsp Real Salt

1 Tb Bragg's Liquid Aminos (find at most any health food store)

1 tsp vegetarian Beef Seasoning

Preheat oven to 400 degrees. Prepare Jack O' Lanterns by slicinging off the tops and cleaning out the seeds and core insides. With a paring knife cut Jack O' Lantern faces into the peppers. Lightly brush the outsides and insides of the peppers with olive oil including the tops. Bake them in the oven for about 15 minutes or until they start to wrinkle a bit.

While the peppers are baking, in a skillet, add a teaspoon of olive oil. On medium low heat cook onion and peppers for 5 minutes. Crumble tofu into your skillet and add the rest of the ingredients. Cook for another 5 minutes then set aside until peppers are done.

Assemble your Jack O' Lanterns by scooping the tofu mixture into the peppers until they are completely stuffed. Place pepper tops onto your stuffed pepper Jack O' Lanterns. Serve immediately.

These are the peppers right before going into the oven.

Portobello and Spinach Garden Sandwich

2010-10-26T16:15:00.000-07:00

I had to use up some portobello mushrooms in my fridge and came up with this basically raw sandwich. It turned out really good but next time I will be trying it with marinating the veggies that are on the inside of the sandwich.

Serves 4

4 Portobello caps, washed with stem off

1 cup Seared Spinach, divided

1/4 cup crumbled Goat Cheese, divided

1 Zucchini, halved and sliced thinly lengthwise, divided

1 half Red or Yellow onion sliced thinly in rings, divided

1 half cucumber thinly sliced in rounds, divided

1 Red Bell Pepper, sliced in rounds, divided

1 Roma Tomato, sliced, divided

Extra Virgin Olive Oil, coldpressed or first coldpressed

Real or Himalayan Salt

Pepper

Assemble sandwich by taking one mushroom cap and filling with an 1/8 cup of crumbled goat cheese. Then layer your sandwich first with 1/4 cup Seared Spinach, then onion through tomatoes. Season layers of veggies with salt and pepper to your liking. Finish layers with another 1/4 cup of spinach and place another mushroom cap over the top.

Lightly brush olive oil on the top of each cap. Season caps with salt. Heat a panini press on lowest setting. Press portobello sandwich carefully between heated press (you can do this with a skillet and heavy pan too). Cook for 8-10 minutes for thick mushrooms and 5-7 for thin to medium thickness. You really are trying to smash the mushroom caps so that it will be easier to eat so try not to over cook, losing out on nutrients.

Repeat the above instuctions with the remaining ingredients.

When sandwichs are ready to serve, cut into halves or quarters giving each person only a half of each sandwich. These suckers are huge and filling!

This is a picture of the Portobello and Spinach Garden Sandwich, before pressed.

All Natural Nail Polish

2010-10-12T17:18:00.000-07:00

Is there such a thing as ALL natural nail polish? And, if there was or is, would it last longer than an hour let alone more than a day?

I have been wanting to write on this subject for some time and was mulling over it when I received a comment from a Simply Healthful reader, Liz, who asked, "Can you please do a post on natural nail polish?" Thanks Liz for the comment. This post is for you and it should have been posted a while ago, so again, thank you. I can mull over these type of things for months!

So speaking truthfully, I have not been introduced to a nail polish product line that claims to be 100% all natural. To get nail enamel to adhere to the nail bed, harden, and last is tough to do without using chemicals, synthetics, and highly refined colorants. Hope is not lost though.

First, you can look for nail polishes that offer '3 free' which means, free from Formaldehyde, Toluene and DBP(dibutyl phthalate). These are known carcinogens and toxic for your body. This is all well and nice but most nail polishes out there that offer this, still use chemical bases and other nasty stuff in their products. So, lets go a step further than this.

There is also nail polish that offers instead of a chemical base, a water base. This means the majority of the product you are using is water. This is great because most of the chemical solvents are gone. These chemicals are the cause for the not so pleasant fumes, the nail polish being highly flammable, and causing nails to discolor and become weak and brittle.

When you are shopping for your toxic-free nail polish I would suggest looking for a polish that offers the '3 free' as well as water based (make sure that water is the first ingredient not the second) and on top of that, try to find a polish that offers other natural ingredients instead of plasticizers and synthetics. To find a polish without plasticizers, I think, would be near impossible. This is because they form that flexible hard shell that adheres to the nail bed. I'm pretty sure there hasn't been a company who has found something all natural that performs in the same way but I would love to be proven wrong.

So I stated, hope is not lost, well, maybe it is a little bit when it comes to finding a nail polish that is completely ALL natural but I'm sure technological advances will find something complete in the near future. Until then, if you are in need of staying totally clear of all toxins, plastics, chemicals, and such but still want to have that finished look to your nails, then finish your pedicure off with buffing your nails instead, and maintain the buffed shine at home. Your health is more important in the end. Remember that!

My favorite nail polish I'm using right now:

Suncoat nail polish
Suncoat Girl peelable nail polish (it really peels right off, don't have to use a remover, love that!)

Other water-based nail polish:

Honeybee Gardens

Aquarella

Piggy Paint

The Moon Cup: An Alternative to the Tampon and Menstrual Pad

2010-10-05T19:24:00.000-07:00

Sorry men, this post is for the ladies.

I just recently started a menstrual period since having my third baby and I have been really trying hard to eliminate most things that aren't natural or organic and such so, a while ago I bought the Moon Cup by Gladrags in anticipation for my periods starting over. It might not look so natural but, to me, the idea of it seems more natural then tampons or pads. I think all of you would have found it odd that I was looking forward to starting my period just so I could try out my new Moon Cup. Yeah, I find it odd too looking back.

To help you understand the Moon Cup, it is a silicone cup that you insert vaginally during your period creating a suction over the cervic and instead of absorbing or leaking, the cup catchs the 'flow' until you are ready to discard the liquid.

So to sum up my review . . .

I am never again using a tampon, possibly using a pad when I have a heavy flow and maybe going all the way and buying some organic Gladrags pantyliners for those heavy flows. The cup didn't even leak at all! I really liked using it. There is a learning curve here but, in all, it is worth the change. The only word of caution: break the seal of the cup when it is inserted before gently pulling it out. If you don't do this it causes discomfort and I would think pain if you weren't careful.

Awesome Kitchen Appliance and Zucchini Spaghetti

2010-09-23T19:20:00.000-07:00

So Jena, our newest contributor let me borrow her Spiral Vegetable Slicer this past weekend.

I was swamped with a kids church group at my house right before dinner and she told me to take my zucchini I had on hand and slice it up with her handy dandy slicer and whip up some of my red sauce and whola, dinner served. Sure enough, it only took two minutes to figure out how to use and slice up my zucchini and five to whip up my red sauce in my Vita Mix blender.

So tasty! My kids loved it as well as my husband. I'm sold and now it's on my wish list.

Zucchini Spaghetti

1 Large Zucchini
1 Recipe of Red Sauce
Chopped Basil

Slice your zucchini with a type of julienne slicer or Paderno World Cuisine Vegetable Slicer. Top with red sauce and any other favorite spaghetti toppings.

Food Experiment

2010-06-30T00:12:00.000-07:00

Since becoming a mother of my two girls, I have felt the importance of feeding and teaching them about a healthy life style. With this interest I am always looking for more information and to share what I learned. I'm so excited to share with you what I have learned these past few years, here on Simply Healthful.

This post idea all started a few months ago when I watched the Jaime Oliver Food Revolution. I was particularly shocked by the first episode when Jamie Oliver took all the food a particular family ate in one week and presented it to them on their kitchen table. This family had major over weight health issues for both parents and children. Not only was I shocked, but the family was astonished by what they ate. For example there were homemade doughnuts, frozen pizzas, french fries, and all other sorts of fried food. It was disgusting!

Seeing this I started to think about doing my own experiment. Instead of piling up all the food my family ate in one week, I decided to try a one day food experiment for myself. Also, I thought it might be more cost effective if I took pictures of my meals during the day and made a food collage of the results. So here is one of my mostly normal day of eating.

Just a quick explanation of two breakfasts, I start my normal day at 3:30 with a trip to the gym, so I have a smoothie after that and then by the time I make breakfast for my girls, I'm usually ready for something to eat.

Also, we had an impromptu dinner at my husband's parents for his Dad's birthday and I forgot the camera. I did however have a picture from what I prepped it at home.

So, here is my question to you...What would your collage look like? Do you think you are truly honest with yourself about what you eat during your day?

Rich Chocolate Pudding

2010-06-02T08:20:00.000-07:00

You may be surprised by the main ingredient of this rich chocolate pudding but I promise no one will even know!

2 ripe medium AVOCADOS!!!
1/2 cup unsweetened cocoa powder
1/2 cup agave
1 tsp pure vanilla

Blend the insides of the avocados in a food processor or blender in till smooth. Add the remanding ingredients and process again till fully blended. Your pudding should turn out to be smooth, rich, and chocolaty! You may enjoy right away but it's better served chilled. This is also delicious topped with bananas, strawberries or even raspberries. Enjoy!

* Verdict from my kid taste testers ~ I served this to four kids ages 10, 7, 5 and 3. Next time I will double the recipe because they all LOVED IT! They were absolutely clueless it was made from avocado. My 10 year old hates, I mean HATES avocado and he was licking him bowl asking for more. I will be keeping this one a secret for awhile, but I sure can't wait to tell him. ;)

A New Mommy Contributor

2010-05-20T16:01:00.000-07:00

I am so excited to re-introduce you to Jena DeMarco. If you remember she was a guest contributor for us a while back and did an amazing post on Quinoa. Check it out if you missed it.

Well, she will now be a regular contributor and grace us with her insurmountable knowledge on keeping our families healthy. I'm super excited. She is not only someone I go to seeking health advice but she is also a good friend. She is a fellow herbie (a name I call myself now that I've taken some herbology classes, I can't seem to call myself an herbalist yet) and is often caught at home brewing up her next herbal formula. Not only does she do this for her own family but often does it for those in need of her services. Very cool!

She will even have a giveaway with one of her first posts! Check back often and watch for her.

Product Review: Natural Hair Color Line, Palette by Nature

2010-05-09T22:34:00.000-07:00

Did you know I am a cosmetologist by profession?

It seems like an odd fit for me now since I am eliminating as many toxins, chemicals, and synthetics as possible in my life. I still enjoy beautifying though, as well as having my own hair looking good. Thus, the hunt for a natural or, Heaven permit, a completely organic line of hair color.

I started by researching online what natural hair color companies are offering right now. Here are some of the color lines I checked out: Herbatint, Mastey Tienture, Light Mountain Natural, Naturcolor, Palette by Nature

I eliminated the color lines using henna. Mostly because they would pull too warm and didn't want to have to deal with the aftermath if I didn't like the color. Red is the hardest color to get out of the hair.

Then I looked through the ingredient lists and tried to find the color line that had the least amount of toxins, chemicals, and had the most amount of natural/organic ingredients. I felt like Palette by Nature would be a good fit, this line has no PPD, Amines, Ammonia, Peroxide, Resorcinol, Parabens, Phthalates, GMO, Gluten, Nano, Encapsulates, Animal Testing, Petroleum Based Ingredients, Dioxanes, PVC, EDTA. It does have 50+% organic ingredients and most everything else is natural. Sounds great doesn't it?

So, I got some of their color in my shade and tried it out. Here are the results:

If you can tell in the picture, it just barely covered my grey hair. You can notice it more to the back of my part. I don't have much grey to cover but what I do have didn't get full coverage. Also, notice what the arrow is pointing to . . . my scalp, my black scalp. The color completely colored any and all dry skin on my scalp. Everyone has dry scalp. Some more than others but everyone has it. This was not good. It would not come off. After about a week I asked my hairstylist to do a scalp treatment on me to scrap it off and that did the trick.

The color itself was not all that bad but the amount of color it provided in the box for one application was not enough to cover my hair root to ends. Now, I do have longer hair but, as a hairstylist I expect enough hair color product to cover chin length hair root to ends in one application. That was not provided in this case.

Something else to note, when I would use any heat on my hair, like when styling, the color would end up on my hands and neckline. Hence, the picture shown below of the color coming off onto my hands. To get rid of this problem I did what the instuctions told me to do in case the color went too dark. It said to use lemon juice and water in equal parts and work into the hair. I did this routine several times and it helped, big time, to keep the color from getting onto me while styling.

To conclude, I was really hoping that this would be it. That this would be the hair color for me because it at first fit the bill so well but, nevertheless, I will not be using Palette by Nature most likely ever again. It was too unpredictable and had too many headaches (colored scalp problem, color releasing when heated) that came with it.

My next natural hair color line to test out will be Organic Color Systems. Their color seems promising but it does have less than 2% of PPD in it. I was hoping to find a color line completely without any toxins or chemicals in it. We shall see though . . .

Wish me luck! And, if you have found luck elsewhere and would like to share leave a comment!

Fish Tacos

2010-05-03T07:52:00.000-07:00

This is such a fun and easy dish to make. Remember not to skimp on the white sauce and lime juice!

2-3 Cod Fillets
2-3 tablespoons Braggs Liquid Aminos
1 tablespoon Extra Virgin Olive Oil
Onion Powder
Garlic Powder
Real Salt
Red Cabbage, super thinly sliced
6-8 Sprouted Corn Tortillas
6-8 Lime wedges

White Sauce:
1/4 cup Vegenaise
1/4 cup Plain Yogurt

Dairy Free White Sauce:
1/2 cup Vegenaise
Juice from 1/2 Lemon, then to taste

Marinate cod in Bragg's Liquid Aminos and olive oil for a few minutes. Prepare a skillet pan on medium high heat. Cook cod in skillet for 3-5 minutes then flip and cook other side for another 3-5 minutes until lightly browned and flakes.

While cod is still warm prepare fish tacos. Layer tacos first with tortilla, fish, then cabbage. Top with white sauce and sprinkle with lime wedge juice.

What's the Deal With Agave?

2010-04-22T14:07:00.000-07:00

Agave fields for making tequila. Did you know that is what they use to make tequila?

From what I understand there are some disturbing reports out on agave nectar. I guess this is not something new. Yet in the last year it has come up again.

I of course, was out of commission with being pregnant and such. I was clued in by Kelly, one of our readers, when she asked, "I've been hearing a lot of comments that agave is just corn syrup dressed up...have you heard that? I think there really is a true product but Mexico has no regulations so it's hard to be sure of what I'm getting...any advice/opinion?" I am a huge advocate of people doing their own research and figuring out for themselves what they feel to be true. We need to be smart consumers so thank you Kelly for the question!

Here are some links of what people are saying negatively about agave:

http://articles.mercola.com/sites/articles/archive/2010/03/30/beware-of-the-agave-nectar-health-food.aspx

http://articles.mercola.com/sites/articles/archive/2009/07/02/Agave-A-Triumph-of-Marketing-over-Truth.aspx

http://www.foodrenegade.com/agave-nectar-good-or-bad

Here is a neutral one:

http://www.drweil.com/drw/u/QAA400431/Is-Agave-Nectar-Any-Good.html

Here is an article by a popular manufacturer positively speaking about agave:

http://www.agavemythbuster.com/

I highly suggest you read the manufacturer's site fully as well as the others to make a well rounded choice.

Here is an article positively speaking about agave:

http://www.raysahelian.com/agave.html

Now go and choose for yourself what you think will be best for you and your family. If in the end you choose not to use agave nectar/syrup anymore and come across one of our recipes including it, you can always substitute it with honey, maple syrup, or green stevia. There are always options! I hope this helps.

The heart of the agave plant. Looks like pineapple but is not.

My Favorites: Shopping Organic and Natural Online

2010-04-20T14:01:00.000-07:00

Since having my third child a few months ago, I dread going to the grocery store or out to any store for that matter. I can do it and survive but that is what I feel like . . . SURVIVING. Recently, because of my situation, I have been doing most of my grocery shopping online. Crazy how things have changed since being a child myself! It has been wonderful, amazing, money saving, and easy. Here are my favorites:

Azure Standard - They sell a lot of what Whole Foods carries plus their own line of health foods and produce. The best way to shop their is by setting up or joining with a truck route. Shipping is free that way.

Bountiful Baskets Coop - This is a completely volunteer ran fruits/vegetables coop. No yearly fees. They are right now, only in a select few states at this time but you can always open a coop drop in your state according to their site. If you don't shop locally and shop at the grocery store this is a great option for you. You will be receiving wholesale pricing on your produce!

Mountain Rose Herbs - Love shopping here! They have great quailty herbs, spices, essential oils and such. Their pricing is not to bad either and it gets better when you buy in bulk. I usually call those of my friends and family who are 'herbies' to go in with me on my orders to get premium pricing.

Las Vegas Farmer - This one is for Las Vegans only, sorry. This is a delivery service catering to the Las Vegas valley. The owners are local farmers who know other local farmers and farmer's market peeps. They offer food from themselves and the other farmers and then deliver it free of charge to your doorstep. That's my kind of shopping right now! Their produce is awesome and I can say the owners are pretty awesome too, since I know them.

Happy shopping all!

Orange Upside-Down Cake

2010-04-15T11:14:00.000-07:00

I made this for Easter and fell in love. It is a healthier variation of a recipe I found on another cooking website. The next time I make this I will be more careful of the orange presentation. Try to eat this one sparingly. If you can!

1/2 cup Honey
1/4 cup Orange Juice
1 Orange, unpeeled and sliced thin (discard ends)
3/4 cup Earth Balance or other butter substitute
3/4 cup Agave
2 large Eggs or egg substitute
1 tablespoon grated Orange Peel
1 1/2 cups Whole Wheat Pastry Flour
1 teaspoon non-aluminium Baking Powder
1/4 teaspoon Real Salt
1/3 cup whole Goat's Milk

In a 9-10 inch nonstick, oven proof pan (sloping sides preferred) add honey and orange juice. Heat on medium-high cook without stirring until mixture starts to thicken and becomes foamy (temperature reading should be about 230 degrees). Tilt the pan slightly to get a good temperature reading. It cooks fairly quickly so use caution. Let it cool to thicken as you set it aside.

In a large bowl add butter substitute through orange peel and beat with a mixer until smooth.

In a different bowl add all dry ingredients and whisk together until fully incorporated. Add about half of the flour mixture to butter substitute mixture and beat together. Add milk and beat together then add the rest of the flour mixture and beat again until smooth and creamy.

Place orange slices over thickened honey in an aesthetically pleasing circle spiral. Gently pour cake batter over the orange slices and honey. Be careful not to push oranges out to the edge of pan like I did wink, wink.

Bake at 350 degrees until toothpick from the center of the cake comes out clean. This will take about 30-40 minutes. Let cake cool for 5-10 minutes. Then, invert cake on to a flat plate. Be careful as the hot syrup may spill out.

Let the cake cool completely and refrigerate until you serve.

Broccoli Salad

2010-04-13T10:55:00.000-07:00

This is nondairy for those who do without. I think this is best on day 3, yum.

4 cups small Broccoli Florets
2 stalks Celery, chopped
1 1/2 cups Grapes, halved
1 cup Raisins
1/4 cup raw Sunflower Seeds
1 tablespoon Shallots, minced
1/2 cup Veganaise
3 tablespoons Agave or Honey
1 tablespoon Raw Apple Cider Vinegar

In a large bowl combine first six ingredients.

In a small bowl combine veganaise, agave, and vinegar. Whisk until creamy. Pour over broccoli mixture and toss well. For best results chill overnight or for 6-8 hours.

Strawberries n' Cream Shake

2010-04-12T11:50:00.000-07:00

Since strawberries are coming early this year and the price for them is down, I thought I would share a morning shake to go with it.

1lb Strawberries, washed and greens cut off
1 Banana
Juice from 1 Lemon
4 tablespoons Coconut Cream Cocentrate
1 cup Water
2 cups Ice
Agave to taste

Blend all ingredients until you have a nice smooth, thick consistency. Serve immediately.

Tabouli

2010-04-08T15:14:00.001-07:00

This recipe is from my mom. It may not look it but it is addicting; very yummy and easy to eat. For me the millet really makes this dish.

1 cup Quinoa
1 cup Millet
1 cup Parsley, snipped
1/2 cup Scallions, chopped
1/4 cup Dill, snipped
1 Cucumber, peeled and chopped
1/4 cup Basil, snipped
1/2 cup Lemon juice
1/4 cup Extra Virgin Olive Oil
1 clove Garlic, minced
1/2 teaspoon Real Salt

Cook quinoa and millet in separate pans, as the millet takes longer to cook. Cook each according to package directions. In a large bowl combine cooked quinoa and millet. Add next five ingredients through basil and set aside. In a small bowl mix all other ingredients and pour over tabouli. Serve.

You can also add 1 large tomato chopped if you like.

Two Week Weight Loss - Package

2010-04-05T15:14:00.000-07:00

That was a fun two weeks for me.

It can be frustrating for me to figure out what's for dinner on a day to day basis. And my husband is no help so it was nice knowing exactly what was for dinner and having ALL of the ingredients ready for me.

So, did any of you participate?

I know my sister is starting the two week weight loss plan this week. For her and any of you who are doing it, I am putting all the info, links, and such you will need to succeed. Email me or leave a comment if anything isn't clear or you want more info.

I'll try to include this on the side bar for easy access.

Two Week Weight Loss Plan:

Meal Planners

Grocery List - there were some items on the list missing. Here are the things I found: rice/almond milk

I am only including recipes that you will need. Any meal I don't include from the meal plan is a recipe that is self explanatory or not provided by Simply Healthful.

Week 1 Recipes

Sunday:
Vegetarian Chili

Monday:
Cucumber Refresher
Ray Salad

Tuesday:
Blueberry Flax Shake

Wednesday:
Mango Coconut Delight
Apple Salad with Arugula and Lemon-shallot Dressing

Thursday:
Scrambled Tofu
Seared Spinach
Egyptian Lentil Soup

Friday:
Blueberry Flax Shake
Quinoa Salad
Pita Pizza

Saturday:
Steel Cut Oat Cereal
Cucumber Refresher
Lettuce Wraps

Week 2 Recipes

Sunday:
Blender Pancakes
Asparagus

Monday:
Cucumber Refresher
Creamy Broccoli Soup
Classic Green Salad

Tuesday:
Mock Manicotti

Wednesday:
Blueberry Flax Shake
Tortilla Soup

Thursday:
Cauliflower Caviar Salad
Pesto Sauce

Friday:
Cucumber Refresher
Pita Pizza

Saturday:
Steel Cut Oat Cereal
Mango Coconut Delight

Snacks:

Whenever I was hungry during snacks I would make sure I was drinking enough water, eat fruit, or make one of our snack recipes.

Things I avoided:

Anything processed
Refined sugars
Dairy
Yeast (optional)
White flour
And anything else I thought might inhibit me from reaching my goal

Good things I tried to apply:

Drinking plenty of water
Getting plenty of sleep
Taking supplemental greens and above-ground coral calcium
Excercise
Snacking on healthy foods

Online Conference Series

2010-04-02T12:44:00.000-07:00

I have been enjoying listening to these online conference classes on natural health. They are free to listen to and so informative. Most of the speakers are great. Rosemary Gladstar is one of them. She is a great master herbalist. I hope you like!

Also, here is a past post for Easter.

Yesterday's Tortilla Soup and Today's Cauliflower Caviar Salad

2010-04-01T14:41:00.001-07:00

I just was able to post yesterday's Tortilla Soup recipe from the Two-week Meal Plan and later on today hopefully I will be able to post the Cauliflower Caviar Salad. You can find them here.

Mostly Raw Manicotti

2010-03-30T22:15:00.000-07:00

I got to eat this tonight. It was mmm mmm good. Instead of using manicotti pasta I used rice lasagna noodles. They taste so like regular pasta you don't even miss it. Nothing like eating whole grain. What did you eat?

We have the recipes here:

Tofu Ricotta Filling

Red Sauce

130's Here I Come!

2010-03-29T21:53:00.000-07:00

My husband tells me when I'm in the 130's my vein on my forehead starts to pop out when I smile. This is a picture of me in the 130's. I only see 'the vein' a little bit in this picture of me. What I do see in plain sight is my green Banana Republic dress that I love but can't fit in yet. Can't wait to get there!

Okay, week in review.

Started out losing almost 2 lbs. each day for the first few days. Felt really good. Then of course it didn't last. Gained a couple over the weekend. Like I've said before, I weigh myself everyday but record my weight once a week.

So, on Monday I was two lbs. down at 142.5 and as of today I am 141.0. So I'm down 1.5 lbs since Monday and 3.5 lbs since I've started this two week meal plan. I'm happy with that.

My expectations for this week is to be in the 130's. I still haven't been able to work out like I want to. We've had a sick child too and sleep has been hard to come by with that and a nursing babe. Priorities just have not lined up for me yet. Soon I'm sure. Hoping this week!

Have no clue what I'm talkin about? Read my story here.

Honey-Lemon Grilled Asparagus

2010-03-28T20:30:00.000-07:00

This too was given to me from my brother-in-law, Ray. I've changed it a little to make it slightly more healthy but it is almost the same as his. Great for grilling season. The above asparagus had to be broiled for dinner instead of grilled because we were out of propane. I was totally bummed out. It is amazing grilled!

1 bunch of Asparagus, about 1 lb.
4 tablespoons olive oil, divided
1 tablespoon balsamic vinegar
Juice from 1 Lemon or 2 Limes
2 tablespoons honey
1 teaspoon Real Salt (you can reduce by half)
1/2 cup Pine Nuts
Crumbled Goat Cheese, optional

Marinate asparagus in 2 tablespoons olive oil and balsamic vinegar. Set aside.

In a small skillet on low heat cook lemon juice through pine nuts. Cook until honey is incorporated and pine nuts are warm.

Grill asparagus on medium high heat for about 5-10 minutes depending on grill. Asparagus should have a slight char look.

When the asparagus is done pour the lemon-honey mixture over the top of asparagus and coat well. Top with goat cheese and serve immediately.

Pita Pizza

2010-03-26T21:03:00.000-07:00

This is great for a 'fast Friday fix' when you are not wanting to spend a lot of time in the kitchen. One of my favorites too! For my two-week weight loss meal plan I don't include cheese. I usually opt out the cheese when I'm not on it too.

Favorite Pita Bread ( I like Naan whole wheat pita bread)
1 recipe of our raw Red Sauce
1 Shallot, minced
1 wedge of each, red and yellow bell pepper, sliced and diced
Any other toppings you like

Place pitas on an oven sheet. Spoon about 2 heaping tablespoons of red sauce onto each pita. Spread sauce on each pita leaving a 1/2 inch edge. Sprinkle evenly the shallots, and peppers. Broil pitas on low for 10-15 minutes. Serve immediately.

Egyptian Spiced Lentil Soup

2010-03-25T22:48:00.000-07:00

This is one my mom gave me. This dish is more soup-like than our other lentil soup. When you eat it, you'll feel like your in Egypt, wink wink.

1+ cup Lentil
4 cups Stewed Tomatoes
4 cups + 2 cups Water
4 stalks of Celery, chopped
2 Carrots, peeled and chopped
1 large Onion, cut in wedges
3 large leaves Kale, chopped
Juice from 1/2 Lemon
1 tablespoon Onion Powder
2 teaspoons Garlic Powder
2 teaspoons Real Salt
2 teaspoons Cumin
1 teaspoon Allspice
1/2 teaspoon Cardamom
1/2 teaspoon Coriander
1/2 teaspoon Nutmeg
1/4 teaspoon White Pepper
1/8 teaspoon Cloves

In a large pot combine lentils, stewed tomatoes, and 4 cups water. Set aside.

In a blender combine the 2 cups water and the celery, carrot, onion, and kale. Blend on high for 1 minute. Pour the blender mixture into the soup pot. Add spices to the pot and stir to combine.

Bring soup to a boil. Cover and simmer on low heat for 30-40 minutes. Serve.

Apple Green Salad with Arugula and Lemon-Shallot Dressing

2010-03-24T19:41:00.000-07:00

This makes for a nice lightly sweet salad

6-8 cups Lettuce ( I used romaine and heirloom lettuces)
1 cup Arugula, torn
1 medium Gala/Fuji Apple

Dressing:

1/2 cup shallots, minced
4 tablespoons Extra Virgin Olive Oil
4 tablespoons Raw Apple Cider Vinegar
1/2 teaspoon Real Salt
1/2 teaspoon White Pepper
1 tablespoon Agave

Wash and spin dry lettuce and arugula, set aside. Make dressing by combing all dressing ingredients in a small mixing bowl. Thinly slice apple and immediately place into the dressing. Coat all the apple slices in the dressing. Pour dressing mixture over the lettuce. Serve immediately.

Mango Coconut Delight

2010-03-24T19:25:00.000-07:00

2 Mangos
3/4 Banana
1/4 cup Coconut Cream Concentrate
2 cups Water (or coconut milk/water)
2-4 tablespoons Agave or to taste
2 cups Ice

Blend together the first five ingredients through agave. Add ice and blend on high until the shake is smooth.

Blueberry Flax Shake

2010-03-23T16:38:00.000-07:00

1 (10 oz) bag of Frozen Blueberries (or mixed berries)
Juice of 1/2 Lemon
1-2 handfuls of Spinach (about 2 cups)
4 inches of Cucumber, cut into chunks
half of one Avocado
1-2 cups Water (or coconut water or rice/almond milk)
2 tablespoons Agave (or honey)
1 tablespoon Flax Seed
1 tablespoon Greens powder (optional)

Blend all ingredients together until desired consistency.

Meal Plan: Day 2

2010-03-22T22:09:00.000-07:00

My family in our backyard eating Ray Salad. My girls actually had fruit with avocado, pine nuts, and homemade bread.

Today I was down another 2 pounds. How long do you think that will last? I'll take it!

I didn't get the chance to workout, which I was sad about, but our day was just too packed. My teeth are nice and clean though and my kids got Grandma and Mommy time.

Even if you are not following the meal plans you still should try out the Ray Salad. You will have cravings for it!

Don't have a clue what I'm talking about? Click here.

And It Begins!

2010-03-21T19:43:00.000-07:00

And so the weight losing begins! I think in anticipation of this two-week meal plan thing, my body got excited and dropped two pounds when I weighed in this morning. Nice, huh? If only weight loss and health could be as easy as a thought.

I like weighing myself every morning. There are many people who suggest otherwise but I have found that it has actually helped me recognize how my body works, what foods do better with me, and what the effects of eating junky food can do.

I actually record my weight only once a week though. I feel it gives a better overall record for the week.

So, for dinner we ate the Vegetarian Chili and some salad I whipped up. It was filling and scrumptious! I hope you like. You can find the recipe here.

Weight Loss Two-week Meal Plan

2010-03-19T13:53:00.000-07:00

I figured it out!

Here is the two-week meal plan and here is the grocery list.

Again, I am getting my body in a healthy state (read here), and would love the company of you along the way. For those who are interested click, view, and print off the meal planner and grocery list above. I will be posting any recipes that are not already on our site.

It might be good to actually start a week after I do because I will be posting recipes as I go. I'll be starting this Sunday the 21st!

Please by all means share this with whomever! I know there are many who would appreciate the 'healthful' help.

What's Been Happening?

2010-03-19T00:56:00.000-07:00

It's been a while, hasn't it? In a nutshell, I have been pregnant and had my third beautiful girl in December. It was nice making life simple for this special time in my family's life. Now I am ready to come back to the blogging world but slowly (read here and you will know why). Oh, and ready to take off a few of those pounds I gained during pregnancy. Which leads me to a proposition . . .

For those who are interested in joining me, I will be doing a two week meal plan to help me lose my weight and get me healthy. If any of you are still out there reading this please by all means join me. It would be so nice to have some support from people who care about living a healthy lifestyle.

When I can figure it out I will be posting my two week weight loss meal plans and a grocery list for those who would like to join me. I'm hoping to have it posted this weekend and start Sunday but if I can't figure it out by then I'll post it next week and start the following Sunday.

I did a similar two week meal plan these last two weeks and it was really good. I lost 4 lbs. and that was without working out. After modifying the meal plan and coupling it with some good ol' fashioned excercise, I'm bound to hit my goal!

Most of the meals were from Simply Healthful with a few new recipes added so I hope you like and enjoy and do it with me.

Pink Lemonade

2010-01-06T12:46:00.000-08:00

My girls and I love making this together. They love to watch the hibiscus seep pink into the water right before their eyes. This is super refreshing and hibiscus is known to be hydrating. Enjoy.

6 cups Water
1 Tb dried Hibiscus Flowers (you can find this here)
Juice of 2-3 Lemons
Raw Agave

In a large preferably glass bowl combine water and hibiscus. The hibiscus will give the lemonade that amazing pink color. The longer you let it soak in the water the deeper pink color you will achieve.

When you have reached the color you like, drain water and hibiscus into a pitcher using a strainer.

Add the lemon juice and sweeten to taste with the agave.

A World of Wisdom

2009-11-02T06:19:00.000-08:00

Looking for a GREAT cookbook. Check this one out! It's A World of Wisdom by Amy Jones. I first met Amy about 7 years ago right after my daughter was born. I loved her energy and I loved her healthy living focus and dedication. I've actually only met Amy that one time face to face. However I have keep up with her threw e-mail and her website ever since.

About four years ago I purchased her cookbook and I LOVE it. It is by far one of my most used books. I love that it is a seasonal, grain based, low animal product cookbook. It is so convenient to turn to "Fall" and find such wonderful, yummy recipes that are using in season produce and ingredients. Also her book is full of very inspiring quotes and thoughts threw out the book among the recipes. This is a must have cookbook and a wonderful gift!

As you look threw her book and try her recipes you will know without a doubt that her book and her recipes are from the heart. Thanks Amy for helping me feed my family healthier!

You can also check out her blog here.

8 Weeks to a Healthier You

2009-08-21T08:55:00.000-07:00

Tammie over at Simple. Healthy. Tasty. put together 8 weeks of suggestions to applying healthier habits into our lives. I really enjoyed her advice, and she shares some really great knowledge about what we put into our bodies. I wanted to share them here because I really think her advice can help us all be healthier and her information can also help us to become wiser on nutrition. She also has some great recipes on her blog! Thanks Tammie!!!

Enjoy!

Black Beans

2009-07-28T10:32:00.000-07:00

My husband is famous from these black beans. They look like just ordinary bean, but don't let them trick you because they have kick and tang!

Cook your black beans up which ever way you usually do. Dry beans or canned, it doesn't matter. Season with Braggs Liquid Aminos, Cayenne Pepper, Fresh Lime Juice, and Real Salt. So Good!!! Cilantro would be great too!

Serve with rice, tacos, wraps, fish, or any kind of mexican food. Enjoy!

Refreshing Summer Salad

2009-07-09T12:06:00.000-07:00

8 cups organic spring greens
1 medium mango, sliced
1 1/2 cup pink grapefruit segments
1 1/2 cup raspberries
1 1/2 cup blackberries
1 large avocado, diced
Blackberry Vinaigrette

Gently toss first 6 ingredients together. Serve with Blackberry Vinaigrette.

Blackberry Vinaigrette:

1/2 100z jar seedless blackberry preserves
1/4 cup balsamic vinegar
3/4 cup olive oil
1 garlic clove, pressed
1/2 tsp real salt
1/2 tsp cracked pepper

Place all ingredients in the blender and process until smooth. Enjoy!

Healthful Joes

2009-05-30T15:05:00.000-07:00

These are also known as Sloppy Lentils. Lentils are a great, inexpensive way to add fiber to your diet. And Healthful Joes are a yummy way!!!

3 cups water
1 cup lentils, rinsed
1 cup chopped onion
3 tb olive oil
2 cloves garlic, minced
15 oz can organic diced tomatoes
6 oz can organic tomato paste
1 Tb chili powder
2 Tb Braggs
3 Tb maple syrup or natural sweetener of choice
1-2 Tb yellow mustard (wet mustard)
1 tsp real salt

Put lentils is a sauce pan with water and bring to a boil. Once boiling, lower heat and simmer for 20 minutes. Drain and set aside.

While the lentils are simmering cook onions with olive oil in a large skillet until the onions are soft and translucent. Add the diced tomatoes and minced garlic, cook for about five minutes. Add in the rest of your ingredients, including the lentils, and simmer 5 - 10 minutes.

Serve on whole grain, or sprouted buns.

Add some watermelon and sweet potato fries for a nice summer dinner. Enjoy!

Roasted Potato Salad

2009-05-13T14:33:00.000-07:00

6-8 medium Red Potatoes, sliced and chopped to bite size
1 medium Onion, diced
Extra Virgin Olive Oil
Favorite spices for roasting
Real Salt
1/2 cup Cucumber, finely chopped
2 Tb Green Onion, sliced (about one stalk)
1 Garlic clove, minced
1/2 cup Vegenaise

Preheat oven to 450 degrees.

Combine first five ingredients in a large bowl. Spread potato mixture onto a jelly roll like pan (this is when I like to salt the potatoes again), and roast at 450 degrees for 15-20 minutes. When done and lightly browned on edges remove from oven and cool. Place potato mixture in a bowl and finish the cooling process in the refridgerator.

When completely cooled, add the remaining ingredients and mix thoroughly. Serve or chill until ready to serve.

Why flax and what exactly is it anyway?

2009-05-06T09:06:00.000-07:00

Here at Simply Healthful we like to add flax to lots of our recipes, but why? What is the purpose and is it worth the extra effort? We think so! So to help you understand what flax is all about I have put together a little Flax 101 article. So here we go.

First off lets start with what is Flax?

Flax comes from a blue flowered plant. This plant provides us with a tiny seed that has been used nutritional for thousands of years. Flax comes in two variates, brown and golden, nutritionally they are equal. To fully extract the flax seeds nutrients it needs to be ground, sprouted or pressed into oil. Once one of these techniques have been done your flax needs to be stored in the refrigerator. Flax has many, many benefits but one down fall is that it can go rancid quickly. Refrigerating it will prolong it's life and nutrients.

Why is Flax known as a true health super food?

Flax is know as a super food because that tiny little seed is packed full of nutrition. Here are some of the rich nutrients in the flax seed...

Omega-3 - Omega-3's are a very important part of a health diet. Flax is nature's richest plant when in comes to Omega-3 fatty acids. This makes Flax a wonderful brain food.

Protein - The Flax seed contains a high quality of protein. Two Tbls of ground flax gives you 3 grams of protein.

Fiber - Flax is a great source of fiber. Two Tbls of ground flax gives you 4 grams of fiber.

Lignans - Lignans are plant estrogen's with powerful antioxidant properties which has been known to fight cancer. Flax contains 100 times more Lignans than most plant foods.

Vitamins and Minerals - Flax seeds contain vitamins B-1, B-2, C, E, and carotene. These seeds also contain iron, zinc, and trace amounts of potassium, magnesium, phosphorus, and calcium.

What are some health-promoting properties of flax?

To answer this question I turned to Dr. Sears. This is what he has to say about the health-promoting properties of flax...

"Flax oil, flax seeds, and the omega-3 fatty acids they contain are good for your health. Here are some of the ways flax helps your body.

1. Flax promotes cardiovascular health. The ultra-high levels of omega-3 fatty acids lower LDL (bad) cholesterol levels. Fish oils and algae are also good sources of essential fatty acids.

2. Flax promotes colon health. It has anti-cancer properties and, as a natural lubricant and a rich fiber source, it lowers the risk of constipation.

3. Flax supplements can boost immunity. One study showed that school children supplemented with less than a teaspoon of flax oil a day had fewer and less severe respiratory infections than children not supplemented with flax oil.

4. Flax provides fats that are precursors for brain building. This is especially important at the stage of life when a child's brain grows the fastest, in utero and during infancy. A prudent mom should consider supplementing her diet with a daily tablespoon of flax oil during her pregnancy and while breastfeeding.

5. Flax promotes healthy skin. I have used flax oil as a dietary supplement in my patients who seem to have dry skin or eczema, or whose skin is particularly sun-sensitive.

6. Flax may lessen the severity of diabetes by stabilizing blood-sugar levels.

7. Flax fat can be slimming. Fats high in essential fatty acids, such as flax, increase the body's metabolic rate, helping to burn the excess, unhealthy fats in the body. Eating the right kind of fat gives you a better fighting chance of your body storing the right amount of fats. "

So now that you have learned what flax is and why it is so good for you and your family lets discuss ways to use it and how you can add it to your family's diet.

One of the easiest whys to use flax is to ground the seeds into a mill using a coffee grinder or buying it already as a flax mill. Remember to store your flax in the refrigerate or freezer. I store mine in the freezer, which ever way is great. Your ground flax can be used so many ways.

You can add 2-4 Tbls to your morning cereal, oatmeal, yogurt, pancake batter or smoothies. It can be added to salads or pasta, cookies or baked goods. You can add it to your kiddos juice or even sprinkle it onto their ice cream. The possibilities are endless really.

Another great way to use ground flax is as an egg, butter or oil replacement.

1 egg = 1 tbsp Flax plus 3 tbsp water. Mix in a small bowl and let it sit for a couple minutes then add it to your recipe.

1 tbsp butter or oil = 3 tbsp Flax

Another way to add Flax to your diet is to buy Flax seed oil. When picking out your oil make sure to purchase flax oil stored in a dark container. Store your flax oil in the refrigerator also. Flax oil is not meant to be cooked with. Doing so can turn your healthy oil in to a harmful one.

Flax oil can be added to salad dressings, sprinkled on foods or you can just simply take a tbls a day on a spoon.

One more way it to sprout it. When sprouted, flax has a slightly spicy taste to it. It would be wonderful added to a salad or sandwich. To learn how to sprout flax go here.

Add don't forget to try one of our recipes containing flax...

Breakfast Flax Muffins
Almond Butter Balls
Nut Cereal
Carrot Cake Bliss
Simple Berry Salad

These are just a handful of recipes we have containing flax. Feel free to search our recipes to find some more.

Well I hope this was helpful to you in learning more about flax and why it should be a part of our daily diet. We would also love to hear what you know about flax. So let us know!

Nourishing the Body

2009-05-04T07:00:00.000-07:00

With recent concerns of illness, I felt it would be appropriate to discuss ways to nourish and build the body. Often times we hear of "fighting" a cold or flu, which seems to imply opposition and struggle. Rather, I find it helpful to think of nourishing and building our bodies; feeding ourselves the proper nutrients to strengthen our body's ability to heal itself.

Of course a healthy diet is important, as well as proper rest. Many times we can incorporate simple things into our diets that are nourishing and help our body's to build and strengthen. Here are a few of my favorite nourishing herbs we use regularly.

Garlic
According to The Little Herb Encyclopedia, by Jack Ritchason
"when the plagues ravaged europe, the populace ate garlic daily as a protection against the disease. Garlic is known as a natural anti-biotic, without the deleterious effects of the drugs that kill all life within the body...Because it is a natural anti-biotic, it helps to control fevers and combat viruses...Garlic is one of the many Super foods that some consider to be one of the most potent healing herbs in the world."

If you want to test the potentcy of garlic, try rubbing a clove on the bottoms of your feet. Within minutes you will notice garlic breath! That is how quickly it travels through the body.

How to use Garlic
There are countless ways to incorporate garlic in the diet. Here are few of my favorites in addition to cooking with it regularly.

1) Garlic Lemonade
To make, simply slice 4-5 cloves of garlic (do not press as I find it to be too overpowering). Then simply place in a quart jar and cover 3/4 of the way with boiling water. Place the lid on and let sit at least a half an hour or so. Then add enough lemon and honey to taste. I usually add the juice of 2 lemons or so, and enough honey to sweeten. This drink is pleasant and nourishing and my children actually love it! I offer them 1-2 cups a day when I am working on helping them nourish and build.

2)Garlic Shooters
This recipe comes from The International Garlic Festival, by Caryl Simpson

Freshly squeeze the juice of 1/2 a lemon into a cup. Add 1-2 T of water and then add a fresh, crushed or pressed garlic clove. Immediately swirl the cup to achieve a circling motion and drink in one gulp.
The 'shooter' experience is reportedly followed by an immediate feeling of rejuventaion called the 'shooter rush'.

Note: Once the garlic is added you will want to drink this quickly as the garlic tends to "heat" quickly once in contact with the liquid. It is surprisingly pleasant to drink and even my 4 year old enjoys them. The quicker you drink them the easier they are to get down and the less likely you are to even taste the garlic.

Rose Hips
What are they and what is their history?
Rose hips are the small berry-sized, reddish seed balls, that are left on the tips of the stems of roses. They are amazing sources of vitamin C. During WWII, there was a shortage of citrus fruit in England due to a German submarine blockade to the British Isles. The government organized the country to harvest all the Rose Hips to be made into a Vitamin C Syrup for the people to prevent scurvey.
"It seems that one of the richest sources of Vitamin C today is Rose Hips. It reportedly has 60 times more Vitamin C than citrus fruit... Large quantities of Vitamin C can be most useful for a great many of the comon diseases we have today to include the common cold, flu, pneumonia and many other common complaints. Another good use of Vitamin C can be as a cleansing, so as to avoid a disease problem before it happens by using it on a daily basis." The Little Herb Encyclopedia

How to use Rose Hips
Rosemary Gladstar's Rose Hips Jam
Dried seedless rose hips make a delicious and easy to prepare jam. Simply cover them with fresh apple juice and let them soak overnight. The next day the jam is ready to eat. Cinnamon and other spices can be added for more flavor if desired. I also like to add a small amount of honey to sweeten it slightly, although that is optional as well. Serve a tsp or so on morning toast or any other way you like!

I purchase my dried Rose Hips Here, although many health food stores may have them as well. They can even be harvested from your own rose bushes, but take care to never harvest from a bush that has been sprayed with pesticides or other chemicals.

There are many, many other nourishing herbs that could easily be added to this list. These are just a couple of family friendly suggestions that my family uses on a regular basis. They are simple and easy and pretty easy to keep on hand. Louis Pasteur was quoted on his deathbed as saing, "it's not the microbes, it's the environment." Remember that if we keep the environment of our body healthy, nourished and strong, then it will be its own best defense against any microbe that comes it's way. Try adding some of these nourishing herbs to your family's diet!

The Feel Good Cookbook Winner is...

2009-05-01T05:48:00.000-07:00

number 11 - Jena Demarco

who said...

I totally have been looking for a cookbook like this. I hope I'm the lucky winner this time!

Well you sure were the lucky winner this time, congratulations Jena!

Your new cookbook will be on it's way soon.

And thanks again to Jonell for sponsoring this wonderful giveaway!

Mango Blackberry Salsa

2009-04-29T06:00:00.000-07:00

This salsa have an amazing flavor! I enjoy this most served with grilled Alaskan Salmon. So Good!

2 ripe mangoes, peeled and diced
2 small avocados, peeled and diced
1-2 cups blackberries sliced in half
1/2 medium red onion, diced
2 Tbs olive oil
2 Tbs fresh lime juice
real salt to taste

Mix all ingredients together in a bowl and chill for at least 30 mins. This would be great served atop most fish and grilled turkey breast or tenderloin.

Enjoy!

Close Second, Cafe Rio House Dressing

2009-04-28T14:04:00.000-07:00

For all you western Cafe Rio lovers, this one's for you! This is a wonderful healthy option for their house dressing they use on their salads. We love to make cilantro lime rice, black beans, pico de gallo, and gaucomole with romaine lettuce and fresh cilantro for our salads. You could also roast or grill up some veggies to top it off. Enjoy this for Cinco de Mayo!

1 cup Vegenaise (I like the kind made with grape seed oil)
1/2 bunch Cilantro, washed
1/3 cup Goats Milk, or favorite milk option
1 half fresh Jalapeno or Tomatillo, sliced
2 cloves Garlic, minced
1/2 tsp Cayenne

1/4 tsp dried Dill Weed

1/2 tsp Onion powder

1/2 tsp Parsley Flakes

1/2 tsp Garlic Salt

1/2 tsp Real Salt or Himalayan Salt

Combine all ingredients into a Vita Mix blender or food processor. Start blending on low until cilantro is fully chopped and then gradually turn up the speed until you have a fine creamy consistency. Store dressing in a container and chill for at least 30 minutes or over night. Enjoy on a salad, in burritos, or any other Mexican dish you like.

The Feel Good Cookbook Giveaway

2009-04-26T11:22:00.000-07:00

I am very excited to announce this giveaway of The Feel Good Cookbook. We all want to feel good right? Well this cookbook can help you with your journey to a feel good healthful diet.

Here's what Jonell Francis has to say about the foods we eat, feeling good and her cookbook...

"There is a strong connection between food and feeling good, between diet and disease. Read on and be amazed at how directly the foods we eat can affect the way we feel - in energy level, in mental clarity and mood, even in the degree of pain, inflammation and stress our bodies experience.
When I learned of the link between food and feeling good, I began looking for ways to feed my family healthier fuel -- free of refined sugars, flours and allergenic dairy products. Also, wheat and gluten sensitivity for some family members invited me to explore the strange new world of gluten free dining. Discovering the goodness of whole foods has rendered some wonderful new meals that my family actually prefers to the canned soup casseroles of the past.
Whether you want to eat more whole foods, build your immunity, or heal a specific health problem... this book is for you!"

Read this great testimonial of her book...

This is a long-time-coming creation of my friend, Jonell Francis, who has completely healed from what doctors were calling chronic fatigue and fibromyalgia. At age 32, she was told she'd just have to be tired and in pain the rest of her life -- nothing could be done. Enter several life changes, and at age 43, Jonell is the picture of perfect health, jogs regularly and has just had her ninth child! Changing her family's diet to whole foods (and at the beginning, excluding allergy and gluten foods) has changed their lives! And she has mentored countless others, including me, to break free of their health struggles too, or to simply improve their family's daily eating. Everyone, including me kept asking, "when are you going to publish a cookbook?" Well, here it finally is. Jonell can take good ol' comfort food, Betty Crocker, PF Chang, Café Rio, and Magleby's, healthy-ize it, and WOW, this food is GOOD !!!! Every single thing she has cooked for me has been five star. And I've tasted a lot of her recipes over the nine years I've known her. --Becky, Syracuse, UT

Jonell Francis has been so kind to donate one of her amazing cookbooks to one of you lucky readers. Thanks Jonell!

Also if you would like to order or learn more about The Feel Good Cookbook go here.

To enter this giveaway please-
~ Leave a comment on this post by Thursday, April 30th @ 12am PST
~ The winner will be announced Friday, May 1st

National TV - Turnoff Week

2009-04-17T16:28:00.001-07:00

Did you know that this next week, April 20th - 26th, is National TV - Turnoff Week. That right, it is and it happens twice a year. I think it's a great idea! My family will be participating and I'm getting all geared up with fun activities to do with my kids, maybe even a NO TV Party!

Here is a great resource on why to go TV free for the week and some great ideas for alternative activities.

Here are a few websites that also have some fun activities...

Makes and Takes
Family Fun
Unplug Your Kids
Enchanted Learning

Also Amy over at Super Healthy Kids will give one of her Healthy Habits Plates to anyone who successfully goes TV free for the week and shares their story with her.

So will you be TV free this week? If so let us know how it goes and how it made you feel. Hopefully your family can have a chance to spend more time together and feel a little bit more healthy!

And most importantly HAVE FUN!!!

Nut Cereal

2009-04-14T09:28:00.000-07:00

Pour raw almonds a little over halfway full into a quart jar, fill with water and let swell for several hours or over night. When ready, chop into small pieces along with any of the hard nuts and seeds. Many of the following ingredients are optional and the recipe is limited only to your imagination! Store in the refrigerator for a week +. We like our nut cereal topped with soy milk or rice milk, we've had it with yogurt and like it as a topping on other dishes.

Nuts: almonds, walnuts, pine nuts, pecans, etc.
Sesame seeds, pumpkin seeds, flax seeds (ground)
Coconut flakes

Carrot Cake Bliss

2009-04-09T04:36:00.000-07:00

This is a healthier variation to a Wilton recipe I love. Very rich in taste, I feel like there only needs to be a dollop of frosting to go with. Enjoy sparingly, although that may be hard!

1 Banana, mashed
4 cups Carrots, shredded
2/3 cup Pecans, chopped
1/2 cup Golden Raisins
1/2 cup fresh Pineapple, crushed and drained
2 1/2 cups Agave
1 tsp Vanilla flavoring or extract
3 cups Flax Meal
2 cups unbleached Wheat Flour or Cake Flour, sifted
2 tsp Baking Soda, non-aluminum
2 tsp Cinnamon
1/4 tsp each of Nutmeg, Cloves, Allspice, and Real Salt

Preheat oven to 350 degrees.

In a large bowl, mix together first seven ingredients through vanilla. In a separate medium sized bowl mix the rest of the ingredients and thoroughly incorporate. Next, pour the dry ingredients into the wet gradually, folding together until wet. Pour cake mixture into 2, 8 inch cake pans, lightly sprayed with olive oil and floured.

Bake for 30-35 minutes or until toothpick inserted into the middle comes out clean.

Cool cakes in pans for at least 10 minutes on cooling grid or rack. Then cool completely out of the pans on cooling grid or rack.

These cakes do well being frozen especially when frosting perfection is desired as well as a moister cake. For frosting I just used an organic frosting mix out of convenience. One day I will have a perfected recipe to share. Til then, enjoy!

Simple Berry Salad

2009-04-08T02:30:00.000-07:00

This is a family favorite and a refreshing way of adding Fiber and Omega - 3 oils into your family's diet.

Sliced Strawberries
Blackberries
Blueberries
Ground Flax Seed
Honey

I really don't use measurements for this berry salad. Just mix together in a bowl all the berries you want, a generous amount of ground flax seed and enough honey to make it as sweet as you would like.

That's it! That's why it's called Simple Berry Salad. Enjoy!

Herbs...Where do I begin?

2009-04-06T08:35:00.001-07:00

Many times, people ask me, "How can I learn more about herbs?" Of course there are many answers to that question, but I always love to start with a good book. There are hundreds and hundreds of herbal books on the shelves, but I thought I would recommend a few of my tried and true favorites; the ones I turn to most often. I thought I would start with my top 3 choices, in no particular order. These are all, in my opinion, worth having on a shelf in your home.

Herbal Reference Books:

#1: Rosemary Gladstar's Family Herbal
I love this book! Rosemary Gladstar is considered the "mother of modern herbalism," and has been a driving force in herbal education. Here is a quote from the book description of this book, as found on her website (www.sagemountain.com):

"Her herbal recipes address everyday ailments, ease stress and anxiety, and promote radiant beauty within and without while nurturing longevity and well-being throughout the life cycle. An herbal apothecary at the end of the book provides an A-to-Z guide to herbs and their healing uses, along with safety precautions, dosage information, and guidelines for when to seek traditional medical help."

What I really love about htis book is that it is a collection of many books that the author has written over the past 30 years. It is broken into easy-to-read sections such as: Home Remedies for Everyday Ailments, For Children, For Women, For Men, For Elders, etc. There are many recipes and formulas included, as well as great insights, tips and inspirational quotes. This book is beautifully put together and I find myself returning to it time and time again for the valuable information, formulas and insight it contains.

The new paperback edition is now available here.

#2: The Little Herb Encyclopedia, by Jack Ritchason
This book is probably the one most often pulled from my shelf. I often use it to look up an unfamiliar herb, reference a favorite one, or just to read and enjoy interesting facts, info or uses and history of herbs and health conditions. This 400 page reference contains an alphabetical listing of individual herbs, their bodily influence, and describes their history and uses. It is a fabulous resource for wanting more information on individual herbs and their actions for the body. It is a great place to start for those just beginning to use herbs, as well as a fabulous reference for even the most seasoned herbalist. It is one I would not do without on my shelf.

This book can be purchased here, as well as many other online sources. A simple search will pull up many options for purchase.

#3: The ABC Herbal, by Steven H. Horne
This small book packs a big punch. It is a great resource for parents concerned with the health and well being of their children. The author shares many of his "tried and true" remedies and approaches to health he used with his own children. He also has many years experience as an herbalist. I gained so much insight as to the functions of our bodies as well as how illness affeects them, by reading this little book. This book also shares simple methods and preparations for herbal remedies, and how to use them with children. The book is broken into several valuable sectiins with an emphasis on three major areas that are as easy as "A-B-C: Activate, Build-up, and Cleansing."

I have turned to this book often as a reference for my children, but also for the amazing insights offered into how using herbs helps the body to heal. Don't be fooled by this books small size, the information inside is huge!

This book can be purchased here, here, and many other online sources.

I am a book-lover, and I also love herbs! Over the past several years I have purchased many herbal books and references, so at first to narrow the selection to three seemed difficult. But as I thought about which I turned to the most often, as well as which have given me the greatest insights, the choice became simple. These three books are a great addition to any herbal collection, as well as a perfect place to begin one. I hope you enjoy them as much as I have!

Natural Colors for Easter Eggs

2009-04-03T07:21:00.000-07:00

By Guest Blogger: Amy Nelson

All natural dyes for your Easter Eggs: Go "green" this Easter and color your eggs with foods and spices from the grocery store!

For all dyes, bring dye mixture to a boil, remove from heat and cool and strain liquid into a medium bowl. Submerge 4 to 6 hard-boiled eggs in dye for up to 30 minutes, depending on how deep you want the color to be. Remove from dye and place on a cooling rack to dry. Store in fridge until ready to use.

ORANGE: 2 cups water
2 tablespoon white vinegar
2 tablespoon paprika

BLUE: 2 cups water
2 tablespoon white vinegar
1-1/2 cups blueberries

PINK: 2 cups water
2 tablespoon white vinegar
1 cup chopped fresh beets

GREEN: 2 cups water
2 tablespoon white vinegar
1 cup blueberries
2 tablespoon turmeric

When Marleen and I tried this we found the pink worked great. The blue works best on white eggs, not the best if you dip it in a different color first. The green and orange were a bit iffy. In fact I think the orange made a wonderful yellow. These colors came out to be muted and pastel-like. However, we did not leave the egg immersed the entire time. I'm thinking if you used white eggs in one color, they turn out with a truer color.

Both Marleen and I commented that even if the egg cracked during the dying process, we felt more at ease at eating it and not worrying about the weird chemical dye that we'd be digesting.

(Marleen, how did we have yellow? you might want to explain that; I just remembered that yellow worked well too).

*Editor's note: Answer to Amy, I thought we needed yellow more than green since we had the primary colors to make green so we made yellow coloring with using only turmeric. It turned out to be a beautiful pastel yellow.

Guest Blogger: Amy Nelson

2009-04-02T11:10:00.000-07:00

A quick note. We will be having another wonderful guest blogger either today or tomorrow! Amy Nelson, is a wonderful church friend that I am so privileged to know. She knows that I have been running this blog and from time to time she will send me wonderful health tidbits. I love it! Make a mental note of that. I love to hear from all of you too as well as the other contributors.

Amy has a very cool post in celebration of Easter coming up. Try not to miss it!

Natural and Safe Hand Sanitizer

2009-04-01T06:47:00.000-07:00

If your looking for a cheap and safe hand sanitizer try this. This formula is also less harsh on your skin. It works great and the essential oils give it a wonderful antibacterial boost. And it smells lovely!

1/4 cup Pure Aloe Vera Gel (note: the aloe vera gel pictured is not pure, I usually use this brand)
1/4 scant cup Witch Hazel
1 Tbsp Lemon Juice
15 drops Tea Tree Oil

Essential Oils:
Grapefruit
Lemon
Sweet Orange
Coconut
Lavender
Rosemary

Mix and match what oils you would like to customize your scent. About 10 drops of what ever you choose should do it. If you want a stronger scent add more. The list above is just suggestions you can use any essential oils that you would like.

I think this works best if you use a lidded jar to mix the ingredients. Just place all of the above ingredients into the jar and shake in till mixed. Then pour into a small squeeze or spray bottles. Check the travel section at your local store. That's it. Carry it in your purse or send it in your child's backpack for a quick cleaning when water and soap are not available.

To read what Mothering Magazine has to say about using essential oils for its antibacterial benefits and hand sanitizing go here.

An Almost Guiltless Treat

2009-03-31T08:58:00.000-07:00

By Guest Blogger: Jena Demarco

Mini loaves for the adults and mini muffins without chocolate chips for the children.

Whole Wheat Banana Bread

1 cup Whole Wheat Flour
¾ cup Oatmeal Flour
¼ cup milled Flax
1 Tablespoon Wheat Germ
1 teaspoon Baking Soda (aluminum free)
½ teaspoon Real Salt
½ cup Egg Beaters*
2 cups Mashed Bananas
½ cup Honey
¼ cup Applesauce
1 Tablespoon fresh Lemon Juice
½ teaspoon Vanilla
1 cup Chocolate Chips or Carob Chips(optional)

Preheat oven to 325 degrees.

Combine dry ingredients together in a medium sized bowl. Combine wet ingredients together in a large bowl. Add dry ingredients to the wet ingredients just until blended. Stir in chocolate chips.

Bake mini muffins at 325 degrees for about 10 minutes or until done. For large loaves bake at 325 degrees for 55 minutes or until toothpick/knife test comes out clean.

*Note: I leave out the eggs and just add a little more banana and flax seed. I have yet to notice a difference in the banana bread.

The Secret of Quinoa

2009-03-30T13:33:00.000-07:00

By Guest Blogger: Jena Demarco

Quinoa has become a favorite food to my family. You will not find our refrigerator without a bowl of cooked quinoa. In fact my husband just ordered us about 50 pounds for our food storage! I really don’t know how we will get through it all, but I think the way we are consuming our quinoa, it’s probably a good possibility that we will.

Some of the benefits of eating quinoa, besides the fact that we love the taste of it, is that it is a complete protein. Meaning that it includes all nine essential amino acids! It is also a very good source of manganese, iron, copper and phosphorus. It is also low in gluten content, so it is one of the least allergenic grains.

There are many other benefits of this simple grain, for more information go to this site. They will give you the history and some other recipe ideas.

Here are some of the things we do with this grain that are simple and tasty.

First we cook the quinoa according to package directions so that we have it on hand for making these recipes. Like I said we usually keep a bowl of cooked quinoa for lunches and quick dinner preparations.

To cook the quinoa, add one part of the grain (make sure to rinse it well before cooking) to two parts liquid in a saucepan. After the mixture is brought to a boil, reduce the heat to simmer and cover. One cup of quinoa cooked in this method usually takes 15 minutes to prepare. We have enjoyed it warm and cold with the following recipe.

Quinoa Salad (pictured above)

We just eyeball the amounts, if you like lots of veggies do more, and if you want more grain do fewer veggies. All veggies are cut up. This is just what we had put in and found we like, so by all means add your favorite vegetables and take out what you don’t like.)

Cooked Quinoa
Tomatoes
Cucumber
Avocado
Basil or any other favorite fresh herb you have
Mung bean sprouts or Alfalfa sprouts
Juice of a Lemon (to taste)
Extra Virgin Olive Oil (just enough to coat the grain)
Salt to taste

Quinoa Patties

Cooked Quinoa
Milled Flax seed
Egg
Shredded: carrots, zucchini, cucumber
Fresh cilantro and parsley
Salt and other seasonings you like

Make into patties and grill with a small amount of olive oil. We like putting avocado on the top.

Guest Blogger: Jena Demarco

2009-03-30T12:23:00.000-07:00

Didn't you love our last guest blogger post! A huge thank you to Ashley for doing that for us.

I'm really excited to introduce our next guest blogger, Jena Demarco. If you know Jena and her family you will know that their favorite room in thier home is the kitchen! Recently, Jena and her husband changed their eating habits dramatically to be healthy and ran a half marathon together. Her husband has lost 30+ pounds and Jena has never looked and felt so great being pregnant. Way to go you two!

Jena is also my herbie partner. We are just finishing up our second herb class together and have loved it! Welcome Jena.

She will have some great recipes to share so check back!

Classic Green Salad

2009-03-26T09:07:00.000-07:00

We had a few people wanting to know what we put in a typical family salad so here it is! We also love to put cucumbers and red pepper as well as sprouts when ever we can.

Favorite fresh Lettuces and or Spinach
Sliced Tomatoes
Sliced Avocado
Julienned sliced Zucchini
Sun-Dried Tomatoes
Pine nuts

To assemble salad you can layer each ingredient starting with the lettuces similar to how the picture looks. Or, you can toss all ingredients together. Top with favorite dressing. You can also make a simple dressing with extra virgin olive oil, flax oil, or Udo's oil and lemon juice with favorite seasonings including Real Salt and freshly ground pepper.

No Bake Cookies

2009-03-25T09:38:00.000-07:00

Now that Spring is upon us and the weather is heating up, who needs to heat up the house even more with the oven. Try this healthy version of a traditional no bake cookie.

My kids LOVE these!

6 Tbs Soy or Almond milk
2/3 cup Sucanat or 6 Tbs honey
2 heaping Tbs Cocoa or Carob powder
3 tsp Vanilla or Almond Extract
2/3 cup Natural Peanut or Almond Butter
1/4 cup Ground Flax Seed
2 heaping Tbs wheat germ (optional)
2 Cups Oats

Mix the last three ingredients in a mixing bowl. If you do not use the wheat germ replace it with a little more flax or oats. In a sauce pan mix together the first five ingredients. Heat just enough to make it smooth. Add the peanut butter mixture to your dry mixture and blend together. Let your now cookie dough cool down a little, then place small spoon fulls onto wax paper. Let your cookies sit at room temp or in the frig to firm up a bit.

Makes 20-22 cookies. Enjoy!

Safe, Effective & Afforable Cleaning

2009-03-24T07:12:00.000-07:00

By Guest Blogger: Ashley Cole

When I brought my new baby home from the hospital I wanted everything to be perfect for him. Near the top of the list was a clean germ-free environment at home. When it came time to clean I would do so while he was sleeping so keep him away from the strong smells. Pulling out the Pine Sol, Clorox and 409 always gave me mixed feelings. I knew this stuff was very toxic. When he would wake up from his nap I would have tried very hard to air out the smells and my hands would always keep the Clorox stench. I soon found my new mother instinct to be right on. These toxic cleaners are not safe and are absorbed through breathing and the skin.

I knew there were safer alternatives at the health food store. My first concern was how effective are they? My second concern after purchasing many - they are not cheap! This took me to further research and I was so please with what I found. I had everything I need to clean safe and even more effectively in my home and I didn’t even know it. I started experimenting and had great results.

Items, such as vinegar, hydrogen peroxide, baking soda, salt, and lemon juice can get the job done just as well, and even better, than the toxic alternative.

All-purpose cleaner: Also works great on glass, ¼ cup of white or apple cider vinegar to 1 quart of water and a few drops of dish soap in a spray bottle.

Disinfectant: Keep two separate spray bottles one with white or apple cider vinegar the other with hydrogen peroxide (3% solution, same that is sold at drug stores). Spray one then the other then wipe down. This method in tests ran at Virginia Polytechnic Institute and State University, pairing the two mists killed virtually all Salmonella, Shigella, or E. coli bacteria on heavily contaminated food and surfaces when used this way. This makes this spray combination more effective at killing these potentially lethal bacteria than chlorine bleach or any commercial kitchen cleaner.

This spray method is great for cleaning your fruits and vegetables. Just spray one after another and rinse with water.

Air Freshener: To add scent to your cleaners add a few drops of your favorite essential oil (I love lavender, lemon and tea tree oils) You can also fill a mister with water and add a few drops of an essential oil for a safe natural air freshener. Fragrance oils are not the same as essential oils.

Baking Soda: There are so many uses for baking soda. I keep a jar of it by my sink for scrubbing pots and pans – let it sit with a little water then scrub. I keep it by the washing machine and add a half cup to a load to soften the water. Here are many other effective uses for baking soda:

-To clean your oven, simply sprinkle a cup or more of baking soda over the bottom of the oven, then cover the baking soda with enough water to make a thick paste. Let the mixture set overnight. The next morning the grease will be easy to wipe up because the grime will have loosened. When you have cleaned up the worst of the mess, dab a bit of liquid detergent or soap on a sponge, and wash the remaining residue from the oven.

-To unclog a drain, pour 1/2 - 1 cup of baking soda down the drain, then slowly pour 1/2 - 1 cup of vinegar in after it. Cover the drain and let it sit for 15 minutes. If it bubbles like a volcano, it means it's working as planned. Flush with a gallon of boiling water.

-Deodorize dry carpets by sprinkling liberally with baking soda. Wait at least 15 minutes, then vacuum.

-To rid your garbage disposal of foul smells, add vinegar to water for ice cubes, then let a few of them get chopped by your disposal.

-To clean your silver, boil 2-3 inches of water in a shallow pan with 1 teaspoon of salt, 1 teaspoon of baking soda, and a sheet of aluminum foil. Totally submerge silver and boil for 2-3 minutes more. Remove silver from the pan and wipe away the tarnish with a clean cotton cloth.

There are so many other natural cleaning possibilities with the items listed above along with salt, lemon, borax and more. I highly recommend giving safe cleaning methods a try and researching further to fit all your needs.

Half Baked Pizza

2009-03-23T13:20:00.000-07:00

This is a great recipe to bake up and freeze for later. Also, we love to use the same recipe to make a traditionally baked pizza. Enjoy!

2 cups Wheat Flour, unbleached (you could also use a combination of whole wheat or spelt with the wheat flour)
½-1 tsp Real Salt or Himalayan Salt (depending on how salty you'd like it)
2 tsp non-aluminum Baking Powder
2/3 cup Water
¼ cup Extra Virgin Olive Oil

Preheat oven to 350 degrees.

Combine all dry ingredients in a medium sized bowl and thoroughly mix together until fully incorporated. Pour the wet ingredients in and with a spoon or hands mix wet and dry together until it becomes a nice dough. Lightly flour a clean surface. Roll dough out in desired shape; make even thinner by hand tossing it if you'd like.

Place rolled out dough on pizza stone or jelly roll and bake for about 25-30 minutes until lightly browned on edges. Now it is ready for your favorite toppings!

For this pizza my girls and I had for lunch we topped it off with our Pesto Sauce, fresh sliced tomatoes, red peppers, and an overly ripe avocado I was needing to use up. You could also top it off with rice cheese or goat cheese. Yum!

Our Very First Guest Blogger: Ashley Cole

2009-03-23T08:21:00.000-07:00

I am so ecstatic to introduce to you our very first guest blogger! Ashley Cole is a good friend of my sister Darleen and any friend of my sister's is a friend of mine. Ashley has a great post to share with us tomorrow so tune in!

Here is a little about Ashley and who she is:

"Often while growing up all nine of us kids would be dishing up huge plates of pasta and would here our mom snickering across the table. "I put lentils in the sauce," she'd say with a grin. It didn't matter to us because it still tasted great. Her tricks didn't stop there. Barley was added to Sloppy Joes. A piece a seaweed was always found in the cooked rice. Substituting applesauce for oil in baking was the norm. My mothers deep desire for good health for her family wore off on me and now I have trick of my own.

Although my dream of living on a good size property with an orchard, large vegetable garden, chickens to lay eggs and a bee hive is in the distant future, there are things I can do to give my family a healthy lifestyle now. It is amazing to me how easy it actually is do make daily changes. Growing what food we can, not buying every packaged convenience from the grocery store, eating organic when possible, and keeping toxins out of our home have been gradual changes that were simple and natural. I truly believe it is more about learning and changing habits than about time or difficulty."

Ashley, you're in good company. Welcome!

Spring Cleaning - Part I

2009-03-20T09:13:00.000-07:00

Every year I do an extensive spring cleaning. I work when I want, as a professional organizer, and so I have decided to do several posts on spring cleaning. When your personal space is put together you have more time, energy, and you can put your focus into things that matter to you. This is about maximizing your efficiency. Spring cleaning is more than just giving the house a good cleaning. It’s about cleaning out all of that extra stuff.

Benefits of Spring Cleaning:

You can save money. If you are taking the time to get organized then you are going to find out how much you already are stocked up on, and don’t need to buy. This includes clothing, food, office supplies, toys etc.

You can make money. As I clean things out, I have boxes that I put things in by category and I pre-price these items to sell in a garage sale. That way the day of the sale I don’t have to be stressed about the pricing. (look for more info about selling your used items in another post)

You can give to others. If a garage sale or online sales are too stressful or time consuming, then I would share your extras.

You can improve your home environment. Just think of the before and after shots that you see on TV about shows that clean out people’s houses. You can do that for yourself!

You can start a good habit. Having this pattern of cleaning stuff out, can only help you stay on top of all that you have to do in a day.

So take inventory, look around, and decide what project you might have in store for yourself. There will be a series of posts to help you through the spring cleaning process.

Solay Giveaway Winner

2009-03-20T07:29:00.001-07:00

We have a winner! This number was randomly given to us by Random.org

Joni!!! who said,"I have been wanting one of these so badly! I hope I win!"

We hope you love your new lamp Joni! Go a head and send us your address info and we will forward it to Solay.

A huge thank you to Solay for putting on a great giveaway! For those who want to still benefit from this Solay Wellness Inc. giveaway, on your next purchase with them be sure to enter the code: Thanks, to recieve 10% off your order.

Energy Oat Bars

2009-03-19T06:00:00.000-07:00

These are great for camping, hiking or snacking on the go.

2 cups oats
1/2 cup oat bran
1/2 cup whole wheat flour
1/2 cup wheat germ
2 Tbs ground flax seed
1 tsp cinnamon
3/4 teaspoon real salt
4 medium bananas, about 1 1/2 cups mashed
1/2 cup natural peanut butter or almond butter
2 tsp natural vanilla extract
1/2 cup honey or agave (more if you like it sweeter)

Add in ideas -
sunflower seed
grounded or sliced almonds

cashew pieces
flax seeds

sesame seeds
dark chocolate chips or carob chips
dried cranberries, blueberries or cherries
coconut

chopped dates
chopped figs

dark or golden raisins

Preheat over to 350*

Mix all dry ingredients together in a bowl. In a sauce pan warm up the mashed bananas and add the peanut butter and vanilla. Mix in till peanut butter is melted. Add the peanut butter mixture to the dry ingredients. You may need to use you hands to knead these together. Now mix in your sweetener of chose and any add ins. (For the bars above I used honey, sunflower seeds and mini dark chocolate chips)

Spray a 9x13 baking dish. Spread out your dough nice and smooth in the dish. Bake at 350 for 30 minutes. Let cool and cut into bars.

These keep well covered on the counter but to keep longer store in the frig and you can also freeze these for later use.

This recipe is very versatile. Play with it and experiment with new add ins. See what you can come up with. And don't forget to share your ideas with us!

I Totally Forgot . . .

2009-03-18T12:00:00.001-07:00

Ahhh, I am so sorry. For our Solay giveaway this week I was given a 10% off code for all Simply Healthful readers. When you make a purchase at Solay make sure and type in the code: Thanks, to receive 10% off your order.

Also, this is your reminder to enter into our Himalayan Salt Lamp giveaway. You have until Thursday at midnight PST to post a comment. Click here to enter.

Lemon "Curd" or Syrup

2009-03-17T09:38:00.000-07:00

Depending on how much coconut cream concentrate you add to this recipe you could make either syrup or a curd like dessert. Add more concentrate to make thicker. If used as a syrup it could serve 2-4 people. If used as "curd" it would serve more like 1 person. You can always double or triple this recipe.

¼ cup fresh Lemon Juice
1-4 Tb Coconut Cream Concentrate
2-4 Tb Agave Nectar
1-2 tsp Vanilla Flavoring
1 tsp fresh Lemon Zest (optional)

Combine all ingredients into a Vitamix Blender or a good high speed blender. Start blending the lemon mixture on medium speed and gradually work up to a high speed for about a minute. Scrape sides of blender if needed and check consistency. It should be a nice smooth mixture. Chill in refrigerator for at least one hour.

St. Patrick's Day Dinner

2009-03-16T13:41:00.000-07:00

This was one yummy dinner! Take note that the cabbage still has body to it. In other words, don't over cook the cabbage!

In my adult years I have lessened the amount of animal meat I eat for health purposes and such. I usually will only eat meat around the holidays and even then in small amounts (if you want to know some of the health reasons why I do that, go here).

It's a must for me to have corn beef once a year right around St. Patrick's Day though. I'm sure it's a must for many. It may not be the healthiest choice yet I do it out of festive tradition. But, I wanted to share another option that could fall underneath healthy, for those who cannot or will not eat red meat for St. Patrick's Day. I'd suggest for our veagans and strict vegetarians to omit the fish and start the meal with some fresh fruit salad using kiwi or other green fruit, it being festive. The roasted veggies can definitely stand on their own. Enjoy!

Seasoned Cod Fillets

When seasoned right these fillets will have a slight buttery taste.

4 Wild caught frozen or fresh Cod Fillets, if frozen, thaw them completely
1 Tb Fresh Thyme
A few sprigs for each fillet of Fresh Rosemary
1/2 teaspoon Cumin
Extra Virgin Olive Oil
1/4 tsp Real Salt or Himalayan Salt

Take thawed cod fillets and combine all spices and oil in a medium sized bowl. Use enough oil to coat fish completely.

Place fillets on a medium high heated skillet taking excess herbs and placing them on top of each fillet. Cover fillets and cook fish until done, about 7-10 minutes. The fish will flake easily when it is done. Serve immediately.

Best Ever Cabbage

This recipe was given to me by this wonderful women and contributor on Simply Healthful. I also used a Meyer lemon that was locally grown. To achieve Best Ever Cabbage I would suggest doing the same!

1 head of Cabbage, sliced and washed
1 tsp fresh Thyme
1/2 tsp Marjoram
1/2 tsp Rosemary, fresh or dried
1 clove of Garlic, minced (optional)
Juice from 1/2 Lemon
Extra Virgin Olive Oil

In a large skillet put 1 tsp oil and turn heat to medium. Add cabbage and all other ingredients except for the lemon juice; sauté for about 3 minutes until cabbage is just barely beginning to wilt. Turn off heat and sprikle lemon juice on top of cabbage. Season with pepper and Real Salt or Himalayan salt to taste.

Roasted Veggies

I will list the veggies I used this time but you can always put in your own favorite veggies. We often use cherry tomatoes too.

3 medium sized Beets, reserve beet greens and stems for another time
1 yellow Onion, sliced
3-4 Zuchinnis, sliced thick
3-4 medium sized Carrots, peeled and sliced lengthwise
6 small Red Potatoes, quartered and sliced
2-4 Tb Extra Virgin Olive Oil
1-2 cloves Garlic, minced (optional)
1-2 Tb of your Favorite seasoning, I used an Herb de Province combination
Real Salt or Himalayan Salt

Preheat oven to 450 degrees.

Chop and slice all veggies to be thick but bite size. In a large mixing bowl combine all ingredients and mix thoroughly making sure all veggies are coated in oil and seasoning.

Dump veggie mix onto a cookie or jelly roll pan and spread them out, creating one layer of prepared veggies. Put pan in preheated oven and cook for 2o minutes or until lightly browned on edges.

Solay Giveaway

2009-03-15T19:33:00.000-07:00

Solay Wellness Inc. is sponsoring our "illuminating" giveaway this week. They are giving away one Himalayan Salt Lamp (5-7lbs) to one lucky winner.

Have you ever taken note of the way you feel when you have been on the computer for long periods of time? For me, I usually end up with a headache and my eyes feel like they're going to bug out. It is especially bad when I'm on my laptop. Well, there is a great solution for that and many other wellness issues. . . Himalayan Salt Lamps.

I recently bought a lamp to try out and have loved the results from it! If ever I feel any discomfort while working on the computer or watching the television I just light it and the feeling goes away. Am I sounding a little hokey? Possibly. When I first heard about them my first reaction was, yeah right. Over time though I caved in, more so because I like the look of them. Now, I'm saving up to buy more! Wow, I didn't expect to write a testimonial.

Here is a little about how they work from Solay:

Our beautiful salt lamps, from the foothills of Himalayan Mountains are more than just pretty to look at - they're good for you. Salt crystal lamps generate healthy negative ions that cleanse the air. Ever experienced the change in the air after a good rain? That's from negative ions, and that's what these lamps do, and they don't lose their power over time.

If you'd like further information on how the salt lamps work, go here.

So, draw on the luck of the Irish and make a comment!

Okay, here are the Giveaway Guidelines:
-To enter just leave a comment
-You'll have until midnight PST on Thursday the 19th to enter your comment
-The winner will be announced Friday the 20th in the morning

Happy Weekend

2009-03-13T09:15:00.000-07:00

A typical salad we eat in our family. MMM!

Hello all,

Marleen here . . . I won't be able to post something fabulously healthy today but check back Sunday evening for an illuminating giveaway.

Now go have yourself a big salad and enjoy your weekend!

Hazelnut Chocolate Spread

2009-03-12T08:35:00.000-07:00

This was inspired by a Simply Healthful reader! You could call this a wannabe "Nutella" recipe. If you are not fond of the amount of coconut oil in this recipe you could use your favorite cold pressed oil instead. Many people use sunflower seed oil.

¾ cup Dates, soaked in 3 Tb hot water or ¾-1 cup raw Agave Nectar
¼ cup raw Almond butter or raw Hazelnut butter (if using Agave up the amount, making it more than the Agave Nectar)
3 Tb raw Cacao powder or raw Carob powder
4 Tb+ cold pressed Coconut Oil
1 tsp Vanilla extract or Vanilla flavoring
¼ tsp Real Salt

In a food processor combine all ingredients. I usually like to do the coconut oil last, adding tablespoon by tablespoon until it is the consistency that I like. To avoid heating you could also fold in the oil after processing all other ingredients.

If stored in the refrigerator this recipe will harden into a nice fudge! Enjoy!

Feeding Your Family Healthy and Toxic-Free Fish

2009-03-11T08:51:00.000-07:00

Growing up my family ate fish a least once a week. Sometimes it was Salmon steaks, sometimes it was Salmon on a nice big salad or some nights we cooked up some yummy, fresh Tilapia. These were my favorite dinner nights. I have always loved fish.

As I started my family I wanted to carry on this tradition of eating fish at least once a week because I feel like it is one of the healthiest choices when it comes to nutrition. Especially for my children's growing bodies. Fish is a great source of omega-3 essential fatty acids and protein so that makes it the perfect brain food.

My one resistance towards fish these days is that a lot of fish and seafood is contaminated with stuff like mercury and other toxins. Did you know that? Unfortunately our oceans, lakes and rivers aren't what they used to be. They are contaminated with different toxins which is of course contaminating the living life with in them. So you see eating fish really can be a complicated thing. Yes fish is a healthy choice, but not ALL fish is healthy for you. It really depends on it's contamination levels, weather it was wild caught of farm raised, what part of the world it came from, and so on. For example Wild Alaskan Salmon has been tested with very low levels of toxins, however Farmed or Atlantic Salmon has been tested with high levels of mercury. Also fresh Tilapia from the US and Central America is a healthy choice however most, not all, but most frozen Tilapia is farmed in China and is high in toxins. Make sure you are asking were it's from or reading labels.

Well it may be a complicated thing but don't let it overwhelm you. I still feed my family fish once a week and I have found a resource that has helped me to feel confident about buying and feeding my family the healthiest fish. It is a website called Kid Safe Seafood. You can read here about why we should be worried about the toxins in our fish.

Kid Safe Seafood also says the healthiest choices when it comes to seafood are...
~ Wild Alaskan Salmon
~ Tilapia (US/Central America)
~ Farmed Blue Mussels
~ Northern US and Canadian Shrimp
~ Farmed Crayfish
~ Farmed Bay Scallops

If you would like to look up the toxin levels in seafood your family may be eating look here.

For another great site and resource go here. They even have a pocket guide you can carry with you when your doing your shopping or eating out.

I hope this will be helpful to you and just remember that if you are educated about the fish you eat and buy it will not be so overwhelming and the next time your at the store buying a fresh, yummy salmon to grill up, just make sure he's from the wild Alaskan oceans and not from a fish farm in the Atlantic's.

And if your looking for a really yummy seafood marinate go here.

The Benefits of Drinking Water

2009-03-10T00:40:00.000-07:00

Water is so important for our health and well-being that I felt there should be a post about it. A great resource to find out about water and frequently asked questions is, The Water Cure. My doctor has advised me that I should drink about 2.5 liters a day because of my health problems, but each person is different. Below is a guideline of how much to drink.This reference was taken from The Water Cure

“To better determine how much water you need each day, divide your body weight in half. The answer is the approximate number of water ounces you should drink daily. You should drink half of your body weight in ounces. If you weigh 200 pounds, you should drink 100 ounces water (3.13 quarts, 2.98 liters or about 10-12 cups of water a day). If you weigh closer to 100 pounds you will need only about 50 ounces of water or about four 12-ounce glasses daily. Individuals who are physically active or live in hot climates may need to drink more.”

There are so many benefits of drinking water. Here are just some of them:

It has been known to decrease the risk of colon cancer by 45%.
It slashes the risk of breast cancer by 75%.
It will reduce the chance of catching a cold or flu.
It helps prevent constipation.
It will prevent the risk of kidney stones.
It maintains blood volume, therefore reduces the risk of cardiovascular or heart diseases.
It will prevent urinary tract infection.
It maintains blood volume which maintains your energy; prevents blood thickening that leads to high blood pressure and other heart diseases. Your blood should consist of 92% water.
It improves your concentration and reaction time, which is important for our daily activities.
It helps with the skin and wrinkles.
It will flush out the toxins in our bodies through urination and sweat.
It will help you lose weight.

When I was sick as a child, I remember my mom always advising us to drink every hour. We would have our glasses out on the kitchen counter and we would take some sips every hour. As an adult, every morning I get my pitcher out and fill it up with water, so I make sure I drink 2.5 liters a day. I know now at the stores they have big water bottles that you can fill up and take with you when you are away from home.

There is a lot of information about the benefits of drinking water.It is clear that in order to have our bodies working at its optimal level drinking water is vital. Keep water with you at all times and drink throughout the day. You will notice that your overall health will be better.

Fruit for Life

2009-03-09T13:52:00.000-07:00

That picture is mouth watering, isn't it?

Fruit is an amazing food! It is where the 'sweets' world meets the healthy. They are usually vibrant in color and smell fabulous (with the exception of papaya, those who have had it know what I mean). I think many of us have made the statement, "well if it is really good, it must be bad for me." Yet, fruit (and of course all our wonderful recipes, right), proves us wrong.

There are some great fruit guidelines I have appreciated in my life that I'd like to share with you.

First off, fruit is best to eat on an empty stomach or before your meal. Fruit is easily digested in the body and when you have other foods in your intestines beforehand, it makes it harder for your fruit to digest and could cause fermentation and indigestion in the body. When eaten alone or before your meal, fruit will easily digest and be used for energy. This is great for those of us who feel bloated or have digestive upset after eating fruit for dessert or during a meal.

It is great to eat fruit as a snack after exercising. Instead of drinking that protein shake or eating yogurt, fruit will give you added hydration and needed energy from the natural sugars.

Fruit is actually alkaline-forming in the body. Even citrus fruits too! Lemons are my personal favorite. I could probably do a whole post just on lemons.

It is best to eat your fruit whole, unprocessed, and fresh. When heated, the digestive enzymes and nutrients are cooked out. When you eat your fruit with the skin or pulp, unprocessed and fresh you are getting fiber, nutrients and vitamins that the body can utilize and use.

So, eat up and use wisely. I'm going to go eat that fruit right now! Yum.

Tropical Traditions Giveaway Winner

2009-03-06T06:03:00.000-08:00

We have our winner! This number was generated from random.org.

Julie! who said, "Sounds delicious. I've been wanting to try your recipes!" You are our lucky winner.

Go ahead Julie, and send us an email letting us know your address information and we'll forward that to Tropical Traditions.

A huge thank you to Tropical Traditions for putting on such a great giveaway for us.

Giveaway Reminder

2009-03-05T14:17:00.000-08:00

If you haven't already, remember to enter into the Tropical Traditions' giveaway here. You have until midnight PST tonight!

Lime Cilantro Black Beans and More

2009-03-05T08:13:00.000-08:00

Many things in life are ironic and beans are one of those things. Here you have beans that are suppose to cause you flatulence (such a horrible word, I really tried not to use it but the other words were even worse sounding), yet we learn that by eating more beans or legumes in our diet on a regular basis could possibly prevent colon cancer!

Legumes are one of the best and cheapest foods to consume to become more healthy. They are one of the best sources of soluble fiber. Because of this, legumes help lower levels of damaging LDL Cholesterol in the blood. In other words, beans can lower the risk of having heart disease.

Beans are high in protein.

A helpful conversion to use when cooking: one-fourth cup of any legume is equivalent in protein to an ounce of meat.

They are not only high in protein but also in calcium and folic acid. Some of the best legumes high in these areas are soy, lima beans and white navy beans.

The cheapest way to have this food is by buying it dry and in bulk. The following recipe is made from dry beans and is so easy with little time on your part. Enjoy!

Lime Cilantro Black Beans

I love this in a "Mexican" salad similar to Cafe Rio's salads without the cheese and corn tortilla chips.

2 cups dry Black Beans, rinsed and sorted
1 yellow or white Onion, diced
2 tsp Extra Virgin Olive Oil
1 Tb Real Salt or Himilayan Salt
1 Tb fresh Lime Juice
2 Tb freshly chopped Cilantro

In a slow cooker cover rinsed beans with 6 cups water and cook on low setting for 8 or 9 hours. After they have cooked for 8 hours check beans by tasting to see if they are soft and done. If done, turn slow cooker to warm and cover beans with lid. If beans look cooked but dry, add more water.

In a skillet on medium heat cook onions with oil for 2 minutes. Add onions, salt, lim juice and cilantro to beans and stir. Serve immediately if you'd like it warm.

Whole Wheat Tortillas

2009-03-04T05:41:00.000-08:00

We love, love, love, LOVE these!

2 3/4 cups Whole Wheat Flour
1/4 cup Ground Flax Seed
1/2 tsp Real Salt
1 tsp aluminum free Baking Powder
1/2 cup Olive Oil
1 cup hot water

Start by mixing all the dry ingredients in a mixing bowl. Add the Olive Oil and mix well with your hands. The mixture will start to form into little pea shape balls. Then add the hot water slowly and start to knead until smooth. You may need less or more water so be careful and just add it slowly. You want your dough to be moist and soft but not sticky.

Next form your dough into golf ball sized balls. This recipe makes about 17 tortillas.

Before rolling out your tortilla, it makes it easier if you take a dough ball and flatten it a little in your hand to make a 3 inch circle.

Then flour up the surface you will be using and roll out your tortilla. You can make them as thick or as thin as you like. After you have one rolled out place it in a warm pan and brown on both sides. No oil in necessary in your pan because of the oil in the tortilla. These can also be frozen.

I make these all the time. They are surprisingly quick and easy to make. Try them out and let me know what you think. Enjoy!

Herbal Spotlight: Red Raspberry Infusion

2009-03-03T04:00:00.000-08:00

This is an herb that has been used for generations upon generations of women and children, and is well worth knowing of. Red Raspberry, where mothers and babies are concerned, has been called an herb made in heaven. It is definately one of my most used and most favorite of herbs, and currently a daily must have in my day because I love how I feel when I use it.

How to Prepare Red Raspberry Leaf Tea
To make a tea, or more appropriately called, an infusion, simply purchase a few ounces of Red Raspberry Leaf from your local health food store or reliable online herb co., (look HERE). If you like you can also purchase a tea ball, or a muslin bag to place your herb in while steeping it, or you can simply strain the tea through a fine mesh strainer when it is finished. To make, I usually make at least a quart a day, so I use a 1 quart canning jar with a lid. I place a generous handful of the dried herb in the jar and pour boiling water over the top. Let it sit for at least 20 minutes, with the lid on, although I leave mine as long as overnight depending on preference for strength. Strain or remove tea ball, add honey if you like and enjoy.

Interesting Facts about Red Raspberry
According to the Little Herb Encyclopedia, Red Raspberry,
"builds tissue to the extent that it prevents tearing of the cervix of the uterus during birth. During childbirth, hemorrhaging is prevented, the contraction of the uterine muscles are regulated during delivery and it also reduces false labor pains prior to birth...it enriches colostrom found in mother's milk, it also cleanses and prepares breasts for a pure milk supply...it has been used as an aid in morning sickness, and to ease many menstrual problems...Raspbery strengthens the walls of the uterus and the entire female reproductive system...(and finally but not least of all)...Raspberry leaf is an excellent herb for children for cleansing colds, slowing diarrhea, easing colic and fevers."

I feel great when I drink this tea, and I know countless others who have also enjoyed it's benefits!

These statements have not been evaluated by the FDA, and are not intented to diagnose, prevent, treat or cure any disease.

Our Family of Six is Now Seven!

2009-03-02T14:47:00.000-08:00

We are so excited to announce that we now have a new contributor on Simply Healthful. Our new contributor is not only a wonderful person but also an Herbalist. Please welcome her posts with lots of love by leaving her tons of comments.

I personally am an herbie enthusiast and was so excited to "meet" (of course I met her through blogging), Emily Yates. It has been so fun corresponding with her through emails. I already have a lot of love for this lady and I haven't even met her in person!

Her first post will be up tomorrow so pop in and introduce yourself to her.

Also, have you entered into our newest giveaway? Scroll down to check it out. Yum!

Tropical Traditions GIVEAWAY!

2009-03-01T20:45:00.000-08:00

Coconut is some of the healthiest food and water you can consume!

I am really excited about this giveaway (okay, so I'm really excited about every giveaway), because I have been asked many times, "what is coconut cream concentrate and where do I get it?" Two of my favorite recipes I have shared with you, Dark Silk Fudge and Creamy Broccoli Soup, have this Coconut Cream Concentrate in it, made by Tropical Traditions.

There may be those people that scream, "fat!", when they hear about coconut oil and coconut food products but there are so many health benefits from this wonderful food.

Yes, the fats from coconuts are saturated, but surprisingly saturated fats from plant sources, like coconuts, will break down in the body and be used for energy. The fats found in coconuts are very similar to what appears in human breast milk, which doctors have found to be the best food our babies can eat! In those fats you will find Lauric acid, a nutrient that supports the bodies immune system.

So basically, all you people trying to lose weight (me included), this would be a great fat to eat that won't, in the end, put on the weight. It may actually help you lose it!

My new favorite place to get coconut products is Tropical Traditions. Ever since I tried their Coconut Cream Concentrate, I have been amazed at what other great finds they have on their website. They also have some great information on coconut oil and health benefits from eating it.

Are you ready to hear about the giveaway now?!

Tropical Traditions is going to give one lucky Simply Healthful reader a FREE quart sized jar of their wonderfully yummy Coconut Cream Concentrate. That's the large bottle (32 oz) people! If you're not eating it by the spoonful (which I do sometimes), this will last you a very long time.

All you have to do is leave a comment!

Also, in addition, any Simply Healthful reader who makes a purchase can enter in this code: 82, into the referral section (click on "how did you hear about us?" In the drop down menu, you will choose "Referred by a friend." Underneath this will be a place that says: "Referred by (User ID)" and that's where you type in 82), and receive with your purchase a FREE copy of Tropical Traditions' book on Virgin Coconut Oil. That is a retail value of $25! This is a special number just for our readers! Don't you feel loved?

Tropical Traditions has a wonderful referral program and a great bulk discounts site too, check it out.

Okay, here are the Giveaway Guidelines:

-To enter just leave a comment

-You'll have until midnight PST on Thursday the 5th to enter your comment

-The winner will be announced Friday the 6th in the morning

Tofu Marinade

2009-02-27T09:12:00.000-08:00

1 pkg extra or super firm Tofu (non-GMO)
Chinese five spice:
ground star anise
cinnamon
Szechuan peppercorns
ginger
cloves
Or you can have any five fragrant spices you like I used cinnamon, turmeric, cloves, garlic and ginger for this recipe.
3 Tb Bragg's Liquid Aminos
Olive Oil

Drain water from tofu. Then take tofu and place between paper towels with a heavy object (heavy pan or weights), on top to press tofu. Let the tofu be pressed for at least 1 hour.

When tofu has been sufficiently pressed and feels mostly dry cut into desired shape (I like cubes or 'patties'). Pat tofu dry again with paper towels.

Mix spices (I measure about 1/4 tsp to 1/2 tsp of each spice depending on which spices I like best), and Bragg's Liquid Aminos together. In a 8 inch square pan, place tofu in pan to layer the bottom pour spice mixture over it and rub marinade into tofu. Let sit at room temperature for 3o minutes or marinade in refrigerate for a few hours. The spice mixture should absorb into tofu leaving excess spices behind.

Oil a skillet and warm on medium heat. Cook tofu for 2 minutes on each side; enough to warm through. Serve immediately. This would be great in a pita, wrap, or salad.

Tofu "Ricotta" Filling

2009-02-26T08:05:00.000-08:00

This is my favorite tofu recipe to make. You will be so suprised you made this with tofu.

2 Tb Extra Virgin Olive Oil or Flaxseed Oil
2 pkg firm Tofu (non-GMO)
4 Garlic cloves, minced
3 springs of Basil, or 1/4 cup chopped Basil
2 tsp Italian Seasoning (Spice Hunter)4 tsp dried Onion, or 1/4 cup Onion, minced
1 tsp Real Salt or Himalayan Salt

Place all ingredients into a VitaMix Blender or food processor. Pulse on low and gradually process up to a medium speed. Thoroughly blend, scraping down sides if needed. Pipe into unbleached wheat flour manicotti pasta or have in our lasagna. Pour our Red Sauce over pasta to complete the dish.