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Work with Me
Health Coaching for Women
Recipes
- Salads
- Dinner
- Snacks
- Desserts
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Home
Work with Me
Health Coaching for Women
Recipes
- Salads
- Dinner
- Snacks
- Desserts
0 items – $0.00

Home
Work with Me
Health Coaching for Women
Recipes
- Salads
- Dinner
- Snacks
- Desserts
0 items – $0.00

Health Coaching for Women

ARE YOU A KOFTA FAN?

Mediterranean food has always been an easy choice when eating out or at home. Meats options vary in flavor, marinated with saffron or other unique spices. The blend of other ingredients, such as #lamb, #mint, #parsley, and onion, also adds another nuance of flavor when cooked on a spit or grill.

The biggest benefit in making #kofta at home is being able to select the ingredients, packed with more nutrition; free of GMOs, added sugar, gluten or grains; and using meat sources from pastured animals not fed food unnatural to its diet.

INGREDIENTS - MAKES 9-10 (10”) SKEWERS
▪️1 lb org pastured ground beef
▪️1 lb pastured ground lamb
▪️2 org pastured eggs
▪️1-1/2 T org dried parsley or 1 bunch parsley, stems removed, chopped
▪️1.5 oz (two .75 oz pkgs) org mint, stems removed, chopped
▪️1 med onion, chopped
▪️1-1/2 tsp pre-minced garlic or 1 bulb, chopped
▪️1 tsp pink salt
▪️1 tsp blk pepper
▪️1/2 c mushrooms, chopped (opt)

SUPPLIES
▪️10 (10” or longer) stainless steel skewers
▪️1 plate for storing meat prior to grilling

DIRECTIONS
1️⃣ Add ingredients into med sized mixing bowl and mix with hands. (I use disposable gloves to eliminate an extra hand washing during this and the next two steps.)
2️⃣ Roll between hands meat mixture into 1-3/4” dia thick rolls about 8” long.
3️⃣ Next, insert skewer into ea meat roll, and set onto a plate (you can store in the fridge covered for at least 1 hr). Then, flatten ea roll to about 1” thick so only 2 sides are grilled rather than all sides when cooking.
4️⃣ Cook on a hot, med heat, grill (I use a cast iron skillet) for approx 3 to 4 min on ea side.
5️⃣ Allow to cool for 5 min and serve with grilled or steamed vegetables (shown is saffron cauli rice), tabouli, or Greek salad.

For kabob-style veggies, you may need extra skewers or grill the meat as patties instead of skewers, which makes the whole process faster. Cut veggies to 1-1/2” to 2” chunks, skewer, season with pink salt, pepper, and a drizzling of non-GMO avocado or org filtered coconut oil. Grill approx 3 min on 4 sides prior to cooking meat and store in an oven to keep warm until meat is done.

Enjoy!

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ARE YOU A KOFTA FAN? Mediterranean food has always been an easy choice when eating out or at home. Meats options vary in flavor, marinated with saffron or other unique spices. The blend of other ingredients, such as #lamb, #mint, #parsley, and onion, also adds another nuance of flavor when cooked on a spit or grill. The biggest benefit in making #kofta at home is being able to select the ingredients, packed with more nutrition; free of GMOs, added sugar, gluten or grains; and using meat sources from pastured animals not fed food unnatural to its diet. INGREDIENTS - MAKES 9-10 (10”) SKEWERS ▪️1 lb org pastured ground beef ▪️1 lb pastured ground lamb ▪️2 org pastured eggs ▪️1-1/2 T org dried parsley or 1 bunch parsley, stems removed, chopped ▪️1.5 oz (two .75 oz pkgs) org mint, stems removed, chopped ▪️1 med onion, chopped ▪️1-1/2 tsp pre-minced garlic or 1 bulb, chopped ▪️1 tsp pink salt ▪️1 tsp blk pepper ▪️1/2 c mushrooms, chopped (opt) SUPPLIES ▪️10 (10” or longer) stainless steel skewers ▪️1 plate for storing meat prior to grilling DIRECTIONS 1️⃣ Add ingredients into med sized mixing bowl and mix with hands. (I use disposable gloves to eliminate an extra hand washing during this and the next two steps.) 2️⃣ Roll between hands meat mixture into 1-3/4” dia thick rolls about 8” long. 3️⃣ Next, insert skewer into ea meat roll, and set onto a plate (you can store in the fridge covered for at least 1 hr). Then, flatten ea roll to about 1” thick so only 2 sides are grilled rather than all sides when cooking. 4️⃣ Cook on a hot, med heat, grill (I use a cast iron skillet) for approx 3 to 4 min on ea side. 5️⃣ Allow to cool for 5 min and serve with grilled or steamed vegetables (shown is saffron cauli rice), tabouli, or Greek salad. For kabob-style veggies, you may need extra skewers or grill the meat as patties instead of skewers, which makes the whole process faster. Cut veggies to 1-1/2” to 2” chunks, skewer, season with pink salt, pepper, and a drizzling of non-GMO avocado or org filtered coconut oil. Grill approx 3 min on 4 sides prior to cooking meat and store in an oven to keep warm until meat is done. Enjoy!

2 years ago

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1/16

COULD YOU HAVE METHYLATION DYSFUNCTION?

** Edit for the above graphic “Poor nutrition and/or a genetic mutation maybe responsible . . .” **

Methylation occurs when a molecule called a methyl group is transferred to other specific molecules in the body to regulate many biochemical reactions. These include:
▪️Detoxification
▪️DNA and RNA synthesis
▪️Hormone regulation
▪️Metabolism
▪️Nervous system function

On the other hand, when we have methylation dysfunction—methylation that is too high or too low—a number of health conditions can occur, including #migraine headaches, consecutive miscarriages, infertility, #bipolar disorder, #depression, estrogen dominance, schizophrenia, as well as those included in the graphic above.

It’s estimated that up to 40 percent of the population has a MTHFR gene mutation. You can be tested for these mutations by a functional or other medical professional.

It is often regarded that food is our primary source of nutrients to keep methylation at optimal levels, with supplements for methylation, in particular, used as an option for those who may be pregnant, trying to get pregnant, have a gene mutation, or are otherwise recommended by your health professional.

Methylation-enhancing foods* include:
▪️Berries and seeds
▪️Sulfur-rich cruciferous vegetables
▪️Dark leafy greens
▪️Shiitake mushrooms
▪️Fresh or dried rosemary
▪️Green or matcha tea
▪️Turmeric

*If you have a food intolerance to any of these items, with regard to high FODMAPs, histamine, or lectins, consider using another source that does not irritate your system.

Sources
1. Roles and causes of abnormal DNA methylation in gastrointestinal cancers. https://pubmed.ncbi.nlm.nih.gov/ 16839207/
2. DNA methylation: an alternative pathway to cancer. Annals of surgery, 234(1), 10–20. https://doi.org/10.1097/00000658-200107000-00003
3. https://wholisticmatters.com/food-nutrition-methylation/
4. https://www.psychologytoday.com/us/blog/the-integrationist/201409/genetic-mutation-can-affect-mental-physical-health

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#methylation #autism #migraines #methylationdysfunction #cancer #mthfr #inflammatorydisease #mooddisorders #inflammation #autoimmunity #estrogendominance

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COULD YOU HAVE METHYLATION DYSFUNCTION? ** Edit for the above graphic “Poor nutrition and/or a genetic mutation maybe responsible . . .” ** Methylation occurs when a molecule called a methyl group is transferred to other specific molecules in the body to regulate many biochemical reactions. These include: ▪️Detoxification ▪️DNA and RNA synthesis ▪️Hormone regulation ▪️Metabolism ▪️Nervous system function On the other hand, when we have methylation dysfunction—methylation that is too high or too low—a number of health conditions can occur, including #migraine headaches, consecutive miscarriages, infertility, #bipolar disorder, #depression, estrogen dominance, schizophrenia, as well as those included in the graphic above. It’s estimated that up to 40 percent of the population has a MTHFR gene mutation. You can be tested for these mutations by a functional or other medical professional. It is often regarded that food is our primary source of nutrients to keep methylation at optimal levels, with supplements for methylation, in particular, used as an option for those who may be pregnant, trying to get pregnant, have a gene mutation, or are otherwise recommended by your health professional. Methylation-enhancing foods* include: ▪️Berries and seeds ▪️Sulfur-rich cruciferous vegetables ▪️Dark leafy greens ▪️Shiitake mushrooms ▪️Fresh or dried rosemary ▪️Green or matcha tea ▪️Turmeric *If you have a food intolerance to any of these items, with regard to high FODMAPs, histamine, or lectins, consider using another source that does not irritate your system. Sources 1. Roles and causes of abnormal DNA methylation in gastrointestinal cancers. https://pubmed.ncbi.nlm.nih.gov/ 16839207/ 2. DNA methylation: an alternative pathway to cancer. Annals of surgery, 234(1), 10–20. https://doi.org/10.1097/00000658-200107000-00003 3. https://wholisticmatters.com/food-nutrition-methylation/ 4. https://www.psychologytoday.com/us/blog/the-integrationist/201409/genetic-mutation-can-affect-mental-physical-health . . . #methylation #autism #migraines #methylationdysfunction #cancer #mthfr #inflammatorydisease #mooddisorders #inflammation #autoimmunity #estrogendominance

2 years ago

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2/16

IS GRAIN-FREE TABOULEH PART OF YOUR ANTI-INFLAMMATORY EATING?

Rich in vitamins, nutrients, and #antioxidants, #tabouleh is one salad that provides a bundle of health benefits. And, while the traditional recipe often includes bulgur, or even gluten-free quinoa, we’re going to replace it with cauliflower, a cruciferous vegetable. (Traditional ingredients often include garlic, onions, cucumbers, chickpeas, and feta cheese.)

Tabouleh, also spelled #tabouli or “#tabbouleh has been around for over 4,000 years, as it was first eaten by the Levants of Eastern Mediterranean shores. According to online source Brittanica.com, this includes modern-day Israel, Jordan, Lebanon, Syria, and nearby countries, including Greece.

From #parsley, one of largest ingredients in the salad, we get:
▪️Antioxidant carotenoids: beta carotene, a precursor to vitamin A production; lutein; and zeaxanthin. Collectively, these carotenoids may prevent macular degeneration and protect the cornea of our eyes.
▪️Folate, also referred to as vit. B9, aids in DNA methylation, healthy cell growth and mitochondrial function, red blood cell formation, and reduction in neural birth defects.
▪️Vitamin C, another antioxidant, supports the immune system, protecting the body from an imbalance of free radical production that damages DNA.

As for the recipe, you’ll find the ingredients I use below. Combine ingredients into a medium air-tight serving bowl with a lid.

INGREDIENTS
▪️2-1/4 to 2-1/2 c riced cauliflower (from florets of 1 sm head of cauliflower)*
▪️1-1/2 c flat-leafed parsley, or 1 bunch, lg stems removed, chopped finely*
▪️1/2 c mint, roughly 2 oz), stems removed, chopped finely*
▪️1/2 c cut green onions, whites and green parts, sliced into ¼” lengths*
▪️3 oz cherry tomatoes, diced*
▪️1/3 to 1/2 c EVOO
▪️2 to 3 tbsp fresh lemon juice
▪️Pink salt and pepper to taste

INSTRUCTIONS
▪️ *Wash and pat dry, with a paper towel, all cut ingredients to reduce water in salad prep.
▪️Combine and mix ingredients. Serve, and enjoy! Eat within 3 to 4 days of making.

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#eatclean #paleo #keto #ketorecipes #cleanketo #ketotransformation #antiinflammatory #grainfree #mediterraneanfood

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IS GRAIN-FREE TABOULEH PART OF YOUR ANTI-INFLAMMATORY EATING? Rich in vitamins, nutrients, and #antioxidants, #tabouleh is one salad that provides a bundle of health benefits. And, while the traditional recipe often includes bulgur, or even gluten-free quinoa, we’re going to replace it with cauliflower, a cruciferous vegetable. (Traditional ingredients often include garlic, onions, cucumbers, chickpeas, and feta cheese.) Tabouleh, also spelled #tabouli or “#tabbouleh has been around for over 4,000 years, as it was first eaten by the Levants of Eastern Mediterranean shores. According to online source Brittanica.com, this includes modern-day Israel, Jordan, Lebanon, Syria, and nearby countries, including Greece. From #parsley, one of largest ingredients in the salad, we get: ▪️Antioxidant carotenoids: beta carotene, a precursor to vitamin A production; lutein; and zeaxanthin. Collectively, these carotenoids may prevent macular degeneration and protect the cornea of our eyes. ▪️Folate, also referred to as vit. B9, aids in DNA methylation, healthy cell growth and mitochondrial function, red blood cell formation, and reduction in neural birth defects. ▪️Vitamin C, another antioxidant, supports the immune system, protecting the body from an imbalance of free radical production that damages DNA. As for the recipe, you’ll find the ingredients I use below. Combine ingredients into a medium air-tight serving bowl with a lid. INGREDIENTS ▪️2-1/4 to 2-1/2 c riced cauliflower (from florets of 1 sm head of cauliflower)* ▪️1-1/2 c flat-leafed parsley, or 1 bunch, lg stems removed, chopped finely* ▪️1/2 c mint, roughly 2 oz), stems removed, chopped finely* ▪️1/2 c cut green onions, whites and green parts, sliced into ¼” lengths* ▪️3 oz cherry tomatoes, diced* ▪️1/3 to 1/2 c EVOO ▪️2 to 3 tbsp fresh lemon juice ▪️Pink salt and pepper to taste INSTRUCTIONS ▪️ *Wash and pat dry, with a paper towel, all cut ingredients to reduce water in salad prep. ▪️Combine and mix ingredients. Serve, and enjoy! Eat within 3 to 4 days of making. . . . #eatclean #paleo #keto #ketorecipes #cleanketo #ketotransformation #antiinflammatory #grainfree #mediterraneanfood

2 years ago

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3/16

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CAN VOLUNTEERING HELP YOU? These last few years have been stressful on everyone, in so many ways than we could ever have imagined. Lives and jobs have been lost to Covid. Anxiety and depression rates went up with safety measures that changed social dynamics in the way we work, educate, and organize in social settings. And now, as Russian forces overtake major strongholds in the Ukraine, millions of people young and old have been displaced, leaving many of us disheartened and/or uncertain of its global impact. Fortunately, there is a silver lining in distressing times. It’s the heart and compassionate effort on the part of those family, friends, volunteers, emergency-response teams, and non-profit groups that still lend an encouraging hand to those in need, despite the circumstances. Imagine, you or a family member is in a hospital bed or without the warm home you’ve shared family activities for years, and a complete stranger asks how he or she can help or even offers his or her home to you and your family. It’s a heart-touching experience. If you’ve been affected by chronic disease or pain, you might have a sense of what it is like to be on the receiving end of someone else’s care and concern. Mutually, providers of such altruist efforts—in the form of volunteering specifically—can benefit from their selfless activities as well. Studies have shown volunteering can improve mental health by providing: ▪️Life satisfaction, purpose, and respect; ▪️Intrinsic reward and self-confidence; ▪️A sense of community; ▪️Social and professional skills; and ▪️Career opportunities. If you would like to donate to organizations supporting Ukrainian refugees or volunteer for a local non-profit, see the link in my profile. Those on the receiving end will appreciate your generosity. Sources ▪️Volunteers’ Felt Respect and Its Associations with Volunteering Retention, Daily Affect, Well-Being, and Mortality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7749188/ ▪️https://greatergood.berkeley.edu/article/item/how_volunteering_can_help_your_ mental_health ▪️https://www.indeed.com/career-advice/career-development/what-are-benefits-of-volunteering

2 years ago

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4/16

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SAVORY LOW-CARB BUTTER CHICKEN 😋 Do you love a good Butter Chicken, like I do? It's definitely a comfort food to hit the spot, if you're feeling bored of your usual dinner options. And, of course, you can always make a keto naan bread to make this a complete dish. (Before I began eating clean keto, buttery garlic naan was the highlight of any Indian meal! And even the keto naan version can satisfy a generous scoop of a tasty Butter Chicken, Tikka, or Masala sauce with delight!) If you tuned into my last Instagram post in February, I announced that my husband and I are in the process to adopt siblings from India after 10 years of challenges to grow our family. It's exciting to see how our faith in waiting has panned out. Have you ever wondered what the similarities and differences are between Butter Chicken, Tikka, and Masala? Well, they’re not too totally different from one another. Other than a few ingredients, all of these dishes have a savory flavor, much like any curry dish. All these dishes have more of a sweetness to other types of curry. This is due to the tomato content used in many of the recipes. And, it isn't uncommon to find restaurants to add sugar and food coloring* to their menu items to make it look and taste like what it is. Note: This practice isn't just used in making Indian food! When we talk about comparing dishes, the tomato is more apparent in a Chicken Tikka. Whereas in a masala, the tomato is usually masked by other additional spices and it is thicker in texture. (Authentic dishes might also say these dishes differ in the way that they are actually cooked.) Lastly, a Butter Chicken tends to fall somewhere in the middle with a creamier flavor, due to the ghee or butter used. *Food dyes or #foodcoloring are often used in processed foods and baked goods, such as in red velvet cake/#cakepops, icing, and frosting, and are linked to #hyperactivity in some children. You can find my recipe by going to the link in my profile. Enjoy! . . . . . . #lowcarb #lowcarbindian #lowcarbdiet #indianfood #lowcarblife #lowcarbrecipes #butterchicken #lowcarblifestyle #savory #savoryfood #lowcarbchicken #cauliflower #shirataki #shiratakirice

2 years ago

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5/16

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DO YOU HAVE A FLEXIBLE STRESS RESPONSE? My difficult journey did not start at cancer. My husband and I struggled for years with infertility and alternative methods to grow our family, including numerous failed fertility treatments and domestic adoptions. Even our attempt at becoming foster parents was halted when I learned of cancer news in 2017. Needless to say, those five years (‘12 to ‘17) felt like a long storm we weren’t sure how to see our way out of, except keeping the attitude there is somehow a purpose in it all. I write this post with excitement. Although, you may have noticed my posts have been more inconsistent lately. I’ve got some pretty big news to share, other than letting you know the last 6 to 12 months have been the busiest I’ve been since I was juggling school, a part-time job, and those early years we tried so hard to start our family. After 10 years (and lots of paperwork, training, FBI clearances, etc.), my husband and I are OFFICIALLY ADOPTING FROM INDIA! We are excited and a little nervous. We have a ton more paperwork for this next phase of the process, with additional reading on trauma, Indian culture, a new language to learn, and plenty of items to knock off our list to welcome these siblings. This still leaves me with needs I’ve found more difficult to manage since Covid, at times affecting my self-care regimen. ▪️Out-of-stock items—Between quality and availability issues, I’ve spent a lot of time (for the bake shop) comparing reviews and prices, switching from one brand to another to keep up, and I will eventually close down the bake shop indefinitely to focus on family needs and holistic health coaching. ▪️Home projects—Palms we planted 3 years ago have been infested with disease or insects and appliances installed during our ‘14 reno are starting to require repairs. I say all this to illustrate life isn’t always pretty. It doesn’t always provide us with answers, at least not immediately. Yet, with all the uncertainty, remaining mentally flexible can go a long way to allow adjustments and time to enjoy what we can of the season. So today, I grant you permission to be flexible and let go. 🦋Life is precious.🦋

2 years ago

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6/16

HOW DO YOU MAKE YOUR PESTO?

While many of us think of pesto as one of several favored Italian pasta sauces, did you know it can be just as satisfying to eat it as a dip or drizzle it over appetizers to create a festive look? Serve with cherry tomatoes, earthy-tasting cheeses, beet sticks (paleo option), or even raw stuffed beef rolls, and you have yourself a colorful dish!

This flavorful sauce is about as keto as you can get when you pair kale with healthy fats from extra virgin olive oil and walnuts. That’s right. You don’t have to use basil or pine nuts in pesto but a variety of #nuts and #greens options will do. (I like to use kale because the leaves are less prone to browning quickly.)

Outside of using pesto in deviled eggs, I got the idea of using this sauce for other appetizers when traveling to Madrid years ago and a recent trip to San Miguel de Allende, MX for an anniversary trip.

In San Miguel, I fell in love with the design of one of the boutique hotels with an amazing view of the evening-lit cathedrals in the short distance. That’s where we got to enjoy a relaxing dining experience at Trazo 1810, the roof-top restaurant at the hotel. To try this pesto pairing (see the second photo) with artichoke, goat cheese, and a sweet cranberry-honey sauce was so delicious! The display is literally art on a white canvas with all its bright colors and contrasting flavor profiles, sweet, nutty, slightly bitter with an herby and tart, earthy flavor!

If you’ve never made your own pesto, it’s pretty simple with a food processor. My recipe is below.

INGREDIENTS (Makes about 2 cups)
▪️2 c kale, removing stems
▪️¾ c or more EVOO
▪️½ c finely grated parmesan (or nutritional yeast for Paleo)
▪️1/3 c walnut pieces
▪️1 to 2 garlic cloves
▪️1 tbsp fresh lemon juice for added zest and to tone down some of the bitterness of kale
▪️Pinch of Kosher salt

INSTRUCTIONS
1️⃣ Combine the kale, walnuts, garlic, and Kosher salt into a food processor, and process until ingredients are finely minced.
2️⃣ Add the EVOO and lemon while processing the ingredients.
3️⃣ Next, add the grated parmesan and process until just combined.
4️⃣ Serve and enjoy!

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HOW DO YOU MAKE YOUR PESTO? While many of us think of pesto as one of several favored Italian pasta sauces, did you know it can be just as satisfying to eat it as a dip or drizzle it over appetizers to create a festive look? Serve with cherry tomatoes, earthy-tasting cheeses, beet sticks (paleo option), or even raw stuffed beef rolls, and you have yourself a colorful dish! This flavorful sauce is about as keto as you can get when you pair kale with healthy fats from extra virgin olive oil and walnuts. That’s right. You don’t have to use basil or pine nuts in pesto but a variety of #nuts and #greens options will do. (I like to use kale because the leaves are less prone to browning quickly.) Outside of using pesto in deviled eggs, I got the idea of using this sauce for other appetizers when traveling to Madrid years ago and a recent trip to San Miguel de Allende, MX for an anniversary trip. In San Miguel, I fell in love with the design of one of the boutique hotels with an amazing view of the evening-lit cathedrals in the short distance. That’s where we got to enjoy a relaxing dining experience at Trazo 1810, the roof-top restaurant at the hotel. To try this pesto pairing (see the second photo) with artichoke, goat cheese, and a sweet cranberry-honey sauce was so delicious! The display is literally art on a white canvas with all its bright colors and contrasting flavor profiles, sweet, nutty, slightly bitter with an herby and tart, earthy flavor! If you’ve never made your own pesto, it’s pretty simple with a food processor. My recipe is below. INGREDIENTS (Makes about 2 cups) ▪️2 c kale, removing stems ▪️¾ c or more EVOO ▪️½ c finely grated parmesan (or nutritional yeast for Paleo) ▪️1/3 c walnut pieces ▪️1 to 2 garlic cloves ▪️1 tbsp fresh lemon juice for added zest and to tone down some of the bitterness of kale ▪️Pinch of Kosher salt INSTRUCTIONS 1️⃣ Combine the kale, walnuts, garlic, and Kosher salt into a food processor, and process until ingredients are finely minced. 2️⃣ Add the EVOO and lemon while processing the ingredients. 3️⃣ Next, add the grated parmesan and process until just combined. 4️⃣ Serve and enjoy!

2 years ago

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7/16

IS CREATIVITY YOUR OUTLET TO MENTAL HEALTH + WELL-BEING?

When I was young, I was painfully shy. I often felt lonely or misunderstood in large group settings where I felt I couldn’t identify with those around me. Yet, when I was able to completely immerse myself into creative activities, such as working on still-life drawings, sewing clothes, or other creative endeavors, I’d find a sense of peace that was calming to me.

Through the process of research and idea creation, I was able was able to escape into another world from what I would call my quiet bubble. Now, over 30 years later, I still have a love for all things creative—music, art and design, but I simply don’t have time to draw or sew like I used to. Writing, experimenting with new foods, or taking part in landscape or architectural photography, are creative activities I enjoy today.

Numerous articles cite that the flow state of #creativity has a beneficial impact on the mind, similar to that seen in mediation, mindfulness, and yoga where external stimuli is essentially blocked out during these activities. And, it’s during this flow that our brain releases endorphins and feel-good neurotransmitters, dopamine and serotonin, that health benefits can extend beyond just our brain [1].

In this way, various types of creativity, such as expressive writing, drawing, dancing, music, and acting, can have additional benefits for our overall well-being, including:
▪️Expanding our perspective [1];
▪️Reducing anxiety, stress, depression and chronic pain [1, 2]; and even
▪️Improving the immune system [1,2], blood pressure and triglyceride levels [2].

To reiterate, the benefits of creative flow requires attention, without a sense of forced urgency or distraction. Once we begin multitasking, the full affect of creativity can diminish.

That said, I hope you can find what creativity can do for you!

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Sources
1. https://nyctherapy.com/therapists-nyc-blog/creativity-is-your-secret-advantage-for-mental-health-and-well-being/

2. https://www.medicalnewstoday.com/articles/320947

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804629/

#mentalhealth #reducestress #reduceanxiety #stressbuster

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IS CREATIVITY YOUR OUTLET TO MENTAL HEALTH + WELL-BEING? When I was young, I was painfully shy. I often felt lonely or misunderstood in large group settings where I felt I couldn’t identify with those around me. Yet, when I was able to completely immerse myself into creative activities, such as working on still-life drawings, sewing clothes, or other creative endeavors, I’d find a sense of peace that was calming to me. Through the process of research and idea creation, I was able was able to escape into another world from what I would call my quiet bubble. Now, over 30 years later, I still have a love for all things creative—music, art and design, but I simply don’t have time to draw or sew like I used to. Writing, experimenting with new foods, or taking part in landscape or architectural photography, are creative activities I enjoy today. Numerous articles cite that the flow state of #creativity has a beneficial impact on the mind, similar to that seen in mediation, mindfulness, and yoga where external stimuli is essentially blocked out during these activities. And, it’s during this flow that our brain releases endorphins and feel-good neurotransmitters, dopamine and serotonin, that health benefits can extend beyond just our brain [1]. In this way, various types of creativity, such as expressive writing, drawing, dancing, music, and acting, can have additional benefits for our overall well-being, including: ▪️Expanding our perspective [1]; ▪️Reducing anxiety, stress, depression and chronic pain [1, 2]; and even ▪️Improving the immune system [1,2], blood pressure and triglyceride levels [2]. To reiterate, the benefits of creative flow requires attention, without a sense of forced urgency or distraction. Once we begin multitasking, the full affect of creativity can diminish. That said, I hope you can find what creativity can do for you! . . . . Sources 1. https://nyctherapy.com/therapists-nyc-blog/creativity-is-your-secret-advantage-for-mental-health-and-well-being/ 2. https://www.medicalnewstoday.com/articles/320947 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804629/ #mentalhealth #reducestress #reduceanxiety #stressbuster

2 years ago

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8/16

DAIRY-FREE CREAMY CAULIFLOWER LEEK SOUP

Whipping up a dairy-free creamy leek soup is as easy as they come with simple ingredients and just a kitchen gadget or two, a heavy-duty Vitamix or similar blender, or a handheld immersion blender. And, thanks to the leek and cauliflower, this antioxidant-rich meal can be done in about 30 minutes.

The origin of the typical potato leek soup can be sourced back to two countries: Wales and France. The leek itself, however, can be traced back to Central Asia, being widely used by the Egyptians, Greeks, and Romans so I’m going to assume the Romans had some influence in bringing the vegetable to northwestern Europe, as they did with architecture during the Roman Empire. But, I’ll let France take ownership for the soup that became popular there in the 19th century, which is still known today as “Potage Parmentier”, along with the cold version “Vichyssoise”.

Today, we’re just going to swap out the typical dairy used with non-dairy equivalents and the high-glycemic potatoes with a vegetable—the cauliflower—that won’t spike your blood sugar in my low-carb version.

INGREDIENTS
▪️4 leeks, white and light green parts, chopped into 1” pieces
▪️36 oz (or three 12 oz bags) frozen cauliflower rice
▪️25 oz (or more) free-range chicken or vegetable broth
▪️1-1/2 c full-fat coconut milk
▪️¼ to ½ onion, diced
▪️3 tbsp ghee or avocado oil (or pastured butter)
▪️3 to 4 cloves garlic, minced
▪️½ tsp pink salt
▪️½ tsp black pepper
▪️¼ tsp cayenne pepper
▪️¼ to ½ tsp dried thyme
▪️1 bay leaf
▪️Optional: Lightly garnish with thinly sliced leeks, sautéed shallots, or chopped chives, parsley, or basil

INSTRUCTIONS
The character limit is too long to show instructions here, but the full recipe can be found on my website when you click on the link in my bio. Enjoy!

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#leeksoup #lowcarb #lowcarbrecipes #keto #ketorecipes #ketomeals #cleanketo #eatclean #creamy #dairyfree #paleo #dairyfreerecipes #dairyfreeketo #paleodiet #paleorecipes #ketogenicdiet #ketogenic #ketogeniclifestyle #ketogeniclife #cauliflower #ketogenicweightloss #leek #soup #paleolifestyle #souprecipe #soupseason #quickmeals

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DAIRY-FREE CREAMY CAULIFLOWER LEEK SOUP Whipping up a dairy-free creamy leek soup is as easy as they come with simple ingredients and just a kitchen gadget or two, a heavy-duty Vitamix or similar blender, or a handheld immersion blender. And, thanks to the leek and cauliflower, this antioxidant-rich meal can be done in about 30 minutes. The origin of the typical potato leek soup can be sourced back to two countries: Wales and France. The leek itself, however, can be traced back to Central Asia, being widely used by the Egyptians, Greeks, and Romans so I’m going to assume the Romans had some influence in bringing the vegetable to northwestern Europe, as they did with architecture during the Roman Empire. But, I’ll let France take ownership for the soup that became popular there in the 19th century, which is still known today as “Potage Parmentier”, along with the cold version “Vichyssoise”. Today, we’re just going to swap out the typical dairy used with non-dairy equivalents and the high-glycemic potatoes with a vegetable—the cauliflower—that won’t spike your blood sugar in my low-carb version. INGREDIENTS ▪️4 leeks, white and light green parts, chopped into 1” pieces ▪️36 oz (or three 12 oz bags) frozen cauliflower rice ▪️25 oz (or more) free-range chicken or vegetable broth ▪️1-1/2 c full-fat coconut milk ▪️¼ to ½ onion, diced ▪️3 tbsp ghee or avocado oil (or pastured butter) ▪️3 to 4 cloves garlic, minced ▪️½ tsp pink salt ▪️½ tsp black pepper ▪️¼ tsp cayenne pepper ▪️¼ to ½ tsp dried thyme ▪️1 bay leaf ▪️Optional: Lightly garnish with thinly sliced leeks, sautéed shallots, or chopped chives, parsley, or basil INSTRUCTIONS The character limit is too long to show instructions here, but the full recipe can be found on my website when you click on the link in my bio. Enjoy! . . . . . #leeksoup #lowcarb #lowcarbrecipes #keto #ketorecipes #ketomeals #cleanketo #eatclean #creamy #dairyfree #paleo #dairyfreerecipes #dairyfreeketo #paleodiet #paleorecipes #ketogenicdiet #ketogenic #ketogeniclifestyle #ketogeniclife #cauliflower #ketogenicweightloss #leek #soup #paleolifestyle #souprecipe #soupseason #quickmeals

2 years ago

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9/16

ARE YOU GETTING ENOUGH SELENIUM?

During a family get together at Christmas, I had a brief conversation with one of my in laws who is a registered nurse. We were talking about nutritional deficiencies in the typical American diet, including one essential mineral many people don’t often talk about. These days it’s pretty common to hear the importance of vitamin C, D, and zinc to help boost the immune system, yet selenium rarely receives the same attention.

Selenium is an essential nutrient best obtained through food.* It is also a major player in several key processes in our body, including metabolism, reproduction, thyroid function, DNA production, as well as protection from free radicals and infection.

If you live in the US and Canada, the good news is we tend to get enough of it. On the other hand, you may have lower levels if you:
lead a stressful lifestyle, smoke, drink alcohol, eat processed food, are undergoing dialysis; live in a country where ground sources of the element are low; or have a disorder that prevents its absorption. Selenium deficiency, along with other substances that reduce free radical damage, leaves you at greater risk for one or more chronic conditions, including:
▪️Alzheimer’s;
▪️Asthma;
▪️Arthrosclerosis;
▪️Certain types of cancer;
▪️Cardiovascular disease;
▪️Male infertility;
▪️Rheumatoid arthritis; and
▪️Thyroid disease.

The NIH recommends 55 mcg per day for those 14 years and older. Selenium-rich sources include, in varying amounts:
▪️Brazil nuts, 1 to 2 nuts
▪️Yellowfin tuna, 3 oz
▪️Sardines in oil 3 oz
▪️Chicken, light meat, 3 oz
▪️Ground beef (pastured is best), 25% fat, 3 oz
▪️Eggs, hardboiled, 1 large

*It is important to note that supplements can be a beneficial option for some. Some studies, however, show conflicting results when using supplements for specific conditions. [1] Talk to your doctor if you are currently taking medication and would like to know if taking selenium supplements may be right for you.

Sources
1. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

#selenium #antioxidants #antiinflammatoryfood #antiinflammatorydiet #thyroidhealing #thyroid #thyroidhealth

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ARE YOU GETTING ENOUGH SELENIUM? During a family get together at Christmas, I had a brief conversation with one of my in laws who is a registered nurse. We were talking about nutritional deficiencies in the typical American diet, including one essential mineral many people don’t often talk about. These days it’s pretty common to hear the importance of vitamin C, D, and zinc to help boost the immune system, yet selenium rarely receives the same attention. Selenium is an essential nutrient best obtained through food.* It is also a major player in several key processes in our body, including metabolism, reproduction, thyroid function, DNA production, as well as protection from free radicals and infection. If you live in the US and Canada, the good news is we tend to get enough of it. On the other hand, you may have lower levels if you: lead a stressful lifestyle, smoke, drink alcohol, eat processed food, are undergoing dialysis; live in a country where ground sources of the element are low; or have a disorder that prevents its absorption. Selenium deficiency, along with other substances that reduce free radical damage, leaves you at greater risk for one or more chronic conditions, including: ▪️Alzheimer’s; ▪️Asthma; ▪️Arthrosclerosis; ▪️Certain types of cancer; ▪️Cardiovascular disease; ▪️Male infertility; ▪️Rheumatoid arthritis; and ▪️Thyroid disease. The NIH recommends 55 mcg per day for those 14 years and older. Selenium-rich sources include, in varying amounts: ▪️Brazil nuts, 1 to 2 nuts ▪️Yellowfin tuna, 3 oz ▪️Sardines in oil 3 oz ▪️Chicken, light meat, 3 oz ▪️Ground beef (pastured is best), 25% fat, 3 oz ▪️Eggs, hardboiled, 1 large *It is important to note that supplements can be a beneficial option for some. Some studies, however, show conflicting results when using supplements for specific conditions. [1] Talk to your doctor if you are currently taking medication and would like to know if taking selenium supplements may be right for you. Sources 1. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/ #selenium #antioxidants #antiinflammatoryfood #antiinflammatorydiet #thyroidhealing #thyroid #thyroidhealth

2 years ago

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10/16

HAPPY NEW YEAR, WITH A DRIZZLING OF CHIMICHURRI ON GRILLED MEATS!!

Known as the Latin version of pesto, Chimichurri sauce brings a zesty flavor to grilled meats (or veggies) with little prep and few ingredients. Not only does it add flavor, but it can dress up any grilled meal prepared for a special occasion. The vibrant green color makes this a festive condiment to serve, including any red chili flakes or fresh chopped red or yellow chili pepper used.

Chimichurri sauce has gained popularity in the United States in recent years, while it has had longer culinary use throughout Latin America, particularly in Argentinian and Uruguayan cuisine.

Ironically, it was nineteen-century Irishman Jimmy McCurry that is often credited with creating this popular Latin American condiment. McCurry was apparently traveling with indigenous troops to fight for Argentina’s independence from Spain when he had been craving Worcestershire sauce, a popular kitchen staple originating from the UK, and begin to experiment with local ingredients for grilled meats.

I began making Chimichurri sauce more recently with making tri-tip a preferred grass-fed meat option over the occasional grass-fed steak in the fall and winter. Two pounds (or four servings) of tri-tip can cost as much as two steaks, which makes tri-tip an economical choice. Tri-tip is also a leaner cut of meat–the triangular cut from the bottom of sirloin–that I find more forgiving when grilling to a desired doneness. Medium is the preference in our household. We start the first evening’s meal by eating the two ends and save the middle section for the next night. This makes a second evening’s leftovers (for two) easy to heat up in a convection toaster oven without too much worry of overcooking the remaining part of this tasty meal. However, if you find your grilled meat slightly on the overcooked side, Chimichurri sauce can help tenderize the meat after the fact.

You can find my recipe for the Chimichurri sauce and a couple recommendations for preparing a simple meat rub when you go to the link in my bio.

Until then, enjoy a safe and happy New Year!! 🥳

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#chimichurri #eatclean #eatingclean #grassfed #tritip

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HAPPY NEW YEAR, WITH A DRIZZLING OF CHIMICHURRI ON GRILLED MEATS!! Known as the Latin version of pesto, Chimichurri sauce brings a zesty flavor to grilled meats (or veggies) with little prep and few ingredients. Not only does it add flavor, but it can dress up any grilled meal prepared for a special occasion. The vibrant green color makes this a festive condiment to serve, including any red chili flakes or fresh chopped red or yellow chili pepper used. Chimichurri sauce has gained popularity in the United States in recent years, while it has had longer culinary use throughout Latin America, particularly in Argentinian and Uruguayan cuisine. Ironically, it was nineteen-century Irishman Jimmy McCurry that is often credited with creating this popular Latin American condiment. McCurry was apparently traveling with indigenous troops to fight for Argentina’s independence from Spain when he had been craving Worcestershire sauce, a popular kitchen staple originating from the UK, and begin to experiment with local ingredients for grilled meats. I began making Chimichurri sauce more recently with making tri-tip a preferred grass-fed meat option over the occasional grass-fed steak in the fall and winter. Two pounds (or four servings) of tri-tip can cost as much as two steaks, which makes tri-tip an economical choice. Tri-tip is also a leaner cut of meat–the triangular cut from the bottom of sirloin–that I find more forgiving when grilling to a desired doneness. Medium is the preference in our household. We start the first evening’s meal by eating the two ends and save the middle section for the next night. This makes a second evening’s leftovers (for two) easy to heat up in a convection toaster oven without too much worry of overcooking the remaining part of this tasty meal. However, if you find your grilled meat slightly on the overcooked side, Chimichurri sauce can help tenderize the meat after the fact. You can find my recipe for the Chimichurri sauce and a couple recommendations for preparing a simple meat rub when you go to the link in my bio. Until then, enjoy a safe and happy New Year!! 🥳 . . . #chimichurri #eatclean #eatingclean #grassfed #tritip

2 years ago

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11/16

🎄HAPPY HOLIDAYS!!🎄

While growing up in Central Oregon, I looked forward to seeing snow-covered mountains during the holidays. It didn’t always happen, but when it did, it meant there was a chance to enjoy a white Christmas. Snow brings back a sense of childhood wonder, whether driving through snowy mountains, seeing how large snowflakes could smoothly glide over the hood of the car, or the ability of street lights to create a twinkling glow upon the billions of snowflakes that flock the trees and streets below. Seeing snow is a welcome reminder of home.

At times, these fond memories bring tears to my eyes. When I compare the joy of the holidays of a child to that of an adult during this time of year, it’s a bit different. The build up of stress and anxiety that might accompany juggling the last details of work, rushing around looking for last-minute gifts, or seeing how some shoppers display less-than-courteousness behavior, stalking the mall parking lots🤦🏻‍♀️, isn’t what I remember as a kid.

Circumstances in life will invariably change. However, finding the silver lining in this season and all we are grateful for, can really freshen up our perspective. Once everyone joins the dinner table to enjoy good food, conversation, and laughs, the stress often fades away.

I’m grateful to be beyond active cancer treatment. I’m grateful for the cousin I got to see in his recent visit to San Diego from Bend. I’m blessed to have in laws and friends that share similar values, and I’m thankful for my followers that stick around as I juggle bake shop responsibilities, the time spent on weekly posts, and a career transition, all the while prioritizing daily self-care practices in the form of home-cooked meals and the crazy number supplements I take.

In today’s post, I share a study of students that sought help for mental health, with one group practicing gratefulness in letter writing. The reduction of negative words and thoughts was key for longer-lasting results. And, the practice brought changes in the brain!

To close, I hope you all enjoy a bright holiday season!

https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain

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🎄HAPPY HOLIDAYS!!🎄 While growing up in Central Oregon, I looked forward to seeing snow-covered mountains during the holidays. It didn’t always happen, but when it did, it meant there was a chance to enjoy a white Christmas. Snow brings back a sense of childhood wonder, whether driving through snowy mountains, seeing how large snowflakes could smoothly glide over the hood of the car, or the ability of street lights to create a twinkling glow upon the billions of snowflakes that flock the trees and streets below. Seeing snow is a welcome reminder of home. At times, these fond memories bring tears to my eyes. When I compare the joy of the holidays of a child to that of an adult during this time of year, it’s a bit different. The build up of stress and anxiety that might accompany juggling the last details of work, rushing around looking for last-minute gifts, or seeing how some shoppers display less-than-courteousness behavior, stalking the mall parking lots🤦🏻‍♀️, isn’t what I remember as a kid. Circumstances in life will invariably change. However, finding the silver lining in this season and all we are grateful for, can really freshen up our perspective. Once everyone joins the dinner table to enjoy good food, conversation, and laughs, the stress often fades away. I’m grateful to be beyond active cancer treatment. I’m grateful for the cousin I got to see in his recent visit to San Diego from Bend. I’m blessed to have in laws and friends that share similar values, and I’m thankful for my followers that stick around as I juggle bake shop responsibilities, the time spent on weekly posts, and a career transition, all the while prioritizing daily self-care practices in the form of home-cooked meals and the crazy number supplements I take. In today’s post, I share a study of students that sought help for mental health, with one group practicing gratefulness in letter writing. The reduction of negative words and thoughts was key for longer-lasting results. And, the practice brought changes in the brain! To close, I hope you all enjoy a bright holiday season! https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain

2 years ago

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12/16

DO YOU EAT GLUTEN-FREE KETO BREAD?

Whether you've grown to do without it or are still craving it, gluten-free keto bread is one food item we may have given up making ourselves. Sure, there are a lot more keto recipes out there (and many store-bought options still contain gluten). Unfortunately, for those of us with a history of hormone-based cancer or other conditions (ovarian, breast, endometrial, and uterine cancers, as well as uterine #fibroids, #infertility and #endometriosis, etc.) we may be more cautious about eating phytoestrogens found in many conventional grain-free breads, such as flax and chia seeds. *See the article note below.

For those reasons, making a homemade, grain, flax, and chia seed-free keto bread has become a seasonal item in our household. I use it for my annual Thanksgiving stuffing, which I absolutely love! You can hardly notice the difference between the traditional and grain-free, low-carb version I make. However, if you're into a morning breakfast sandwich or a pretty avocado toast, I suppose keto bread making can become a more regular occurrence.

See the link in my bio for the recipe.

*Note: Research on phytoestrogens has mixed opinions from practitioners on whether they prevent cancers or tip others of us further into an estrogen-dominant state. See this article https://annarborholistichealth.com/2015-4-30-estrogen-dominance/ on xenoestrogens, phytoestrogens, and the possible risk for estrogen dominance, its symptoms, and #hypothyroidism.
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#grainfree #glutenfree #flaxfree #chiaseefree #phytoestrogenfree #phytoestrogens #homemade #breastcancer #estrogenfreediet #hormonebasedcancers #glutenfreeketobread #grainfreebread #breastcancerawareness #hypothyroidism #estrogindominance #eatclean #cleanketo

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DO YOU EAT GLUTEN-FREE KETO BREAD? Whether you've grown to do without it or are still craving it, gluten-free keto bread is one food item we may have given up making ourselves. Sure, there are a lot more keto recipes out there (and many store-bought options still contain gluten). Unfortunately, for those of us with a history of hormone-based cancer or other conditions (ovarian, breast, endometrial, and uterine cancers, as well as uterine #fibroids, #infertility and #endometriosis, etc.) we may be more cautious about eating phytoestrogens found in many conventional grain-free breads, such as flax and chia seeds. *See the article note below. For those reasons, making a homemade, grain, flax, and chia seed-free keto bread has become a seasonal item in our household. I use it for my annual Thanksgiving stuffing, which I absolutely love! You can hardly notice the difference between the traditional and grain-free, low-carb version I make. However, if you're into a morning breakfast sandwich or a pretty avocado toast, I suppose keto bread making can become a more regular occurrence. See the link in my bio for the recipe. *Note: Research on phytoestrogens has mixed opinions from practitioners on whether they prevent cancers or tip others of us further into an estrogen-dominant state. See this article https://annarborholistichealth.com/2015-4-30-estrogen-dominance/ on xenoestrogens, phytoestrogens, and the possible risk for estrogen dominance, its symptoms, and #hypothyroidism. . . . . . . #grainfree #glutenfree #flaxfree #chiaseefree #phytoestrogenfree #phytoestrogens #homemade #breastcancer #estrogenfreediet #hormonebasedcancers #glutenfreeketobread #grainfreebread #breastcancerawareness #hypothyroidism #estrogindominance #eatclean #cleanketo

2 years ago

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13/16

HAVE YOU TAKEN VITAMIN C FOR ENVIRONMENTAL ALLERGENS?

Vitamin C is known as an antioxidant for reducing free radicals and infection in the body. But, did you know that it’s also a natural antihistamine?*

It wasn’t until a personal #angioedema episode occurred that I discovered vitamin C, and high-dose infusions in particular, are histamine-reducing treatments that can help limit symptoms from environmental allergens.

Allergens may trigger respiratory and cutaneous responses, such as a runny nose, rash, swelling, and asthma to serious anaphylactic shock in others. (For me, angioedema responses occur in the skin, in the balls of my feet to the palms of my hands, following a prick by certain weeds or with date palm spikes in our own yard.)

A couple studies have focused on vitamin C’s ability to reduce histamine in the body, with a particular benefit to those suffering from allergic disease over having infectious disease. (See sources 1 and 2.)

*However, if you have histamine intolerance and/or mast cell activation syndrome, you may present with different symptoms altogether, such as headaches/migraines, hives, fatigue, sinus and digestive issues to high and low blood pressure, anxiety, and anaphylactic shock. If you suspect you’re suffering from any of these conditions, consider testing for one of them as symptoms can be similar.

It is also helpful to note some vitamin C sources from food and beverages may be histamine-rich or trigger symptoms, including those from citrus, containing oxalates, and fermented sources.

Sources
1. Hagel AF, Layritz CM, Hagel WH, et al. Intravenous infusion of ascorbic acid decreases serum histamine concentrations in patients with allergic and non-allergic diseases. Naunyn Schmiedebergs Arch Pharmacol. 2013;386(9):789-793. doi:10.1007/s00210-013-0880-1

2. Vollbracht C, Raithel M, Krick B, Kraft K, Hagel AF. Intravenous vitamin C in the treatment of allergies: an interim subgroup analysis of a long-term observational study. J Int Med Res. 2018;46(9):3640-3655. doi:10.1177/0300060518777044

3. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211.

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HAVE YOU TAKEN VITAMIN C FOR ENVIRONMENTAL ALLERGENS? Vitamin C is known as an antioxidant for reducing free radicals and infection in the body. But, did you know that it’s also a natural antihistamine?* It wasn’t until a personal #angioedema episode occurred that I discovered vitamin C, and high-dose infusions in particular, are histamine-reducing treatments that can help limit symptoms from environmental allergens. Allergens may trigger respiratory and cutaneous responses, such as a runny nose, rash, swelling, and asthma to serious anaphylactic shock in others. (For me, angioedema responses occur in the skin, in the balls of my feet to the palms of my hands, following a prick by certain weeds or with date palm spikes in our own yard.) A couple studies have focused on vitamin C’s ability to reduce histamine in the body, with a particular benefit to those suffering from allergic disease over having infectious disease. (See sources 1 and 2.) *However, if you have histamine intolerance and/or mast cell activation syndrome, you may present with different symptoms altogether, such as headaches/migraines, hives, fatigue, sinus and digestive issues to high and low blood pressure, anxiety, and anaphylactic shock. If you suspect you’re suffering from any of these conditions, consider testing for one of them as symptoms can be similar. It is also helpful to note some vitamin C sources from food and beverages may be histamine-rich or trigger symptoms, including those from citrus, containing oxalates, and fermented sources. Sources 1. Hagel AF, Layritz CM, Hagel WH, et al. Intravenous infusion of ascorbic acid decreases serum histamine concentrations in patients with allergic and non-allergic diseases. Naunyn Schmiedebergs Arch Pharmacol. 2013;386(9):789-793. doi:10.1007/s00210-013-0880-1 2. Vollbracht C, Raithel M, Krick B, Kraft K, Hagel AF. Intravenous vitamin C in the treatment of allergies: an interim subgroup analysis of a long-term observational study. J Int Med Res. 2018;46(9):3640-3655. doi:10.1177/0300060518777044 3. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211.

2 years ago

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14/16

🍂GINGER SPICE COOKIES🍂

Gingerbread, as it has commonly been referred to through the ages, has a long history. Ginger root was originally cultivated in Asia before it became a staple carried through the spice trade to the Middle East, Europe and beyond. It gained popularity during Medieval Europe when traditions included anything from fanciful decorated gingerbread cookies in the shapes of animals, and gingerbread may have been given to possibly initiate courtship. Lively fall and winter festivals were also common.

During our visit to Rotenberg years ago, this small medieval city is what I would call the picturesque origin of the gingerbread village where old traditions seem to Iive strong. You can actually take a walking tour of the walled city by the “night watchman” who will give you a glimpse of what life was like in its earlier days, which dates back to 1100AD.

In America, we still enjoy our ginger-spiced treats in the fall, be it spiced #cookies with honey or molasses, a cake, or our love for lattes!

Here is my version of ginger cookies. (3 net carbs ea for 22 cookies, using Inca #yacon syrup.) Note: Yacon brands vary in color, net carbs, and viscosity And, it’s a bit pricey.

INGREDIENTS (SERV 18-22)
▪️1 egg
▪️2-1/2 c almond flour
▪️1/3 c golden monk fruit (or coconut palm sugar for paleo)
▪️3 to 4 tsp ginger powder
▪️1-1/2 tsp fresh #ginger, minced
▪️3/4 tsp cinnamon
▪️½ pink salt
▪️½ tsp clove powder
▪️¼ tsp nutmeg
▪️4 oz (pastured) butter or ghee, softened
▪️3 tbsp yacon (or honey for paleo)
▪️Monk fruit for topping, opt

INSTRUCTIONS
1️⃣ Preheat oven to 350 F.
2️⃣ In a med mixing bowl, combine and mix together dry ingredients, stirring out lumps.
3️⃣ Add in the butter/ghee and wet ingredients, and mix well.
4️⃣ Lay out parchment paper on 2 cookie sheets.
5️⃣ Using a lg spoon or sm to med-sized cookie scoop, plot out the cookie dough.
6️⃣ Place pans in center of rack. Bake for 12 to 16 min, depend. on dough size plotted on cookie sheets. (Note: Cookies with more spices, such as cinnamon or cloves, tend to burn faster on the bottom sides, if baked a couple min too long.)
7️⃣ Cool on rack for 5 to 10 min before enjoying.

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🍂GINGER SPICE COOKIES🍂 Gingerbread, as it has commonly been referred to through the ages, has a long history. Ginger root was originally cultivated in Asia before it became a staple carried through the spice trade to the Middle East, Europe and beyond. It gained popularity during Medieval Europe when traditions included anything from fanciful decorated gingerbread cookies in the shapes of animals, and gingerbread may have been given to possibly initiate courtship. Lively fall and winter festivals were also common. During our visit to Rotenberg years ago, this small medieval city is what I would call the picturesque origin of the gingerbread village where old traditions seem to Iive strong. You can actually take a walking tour of the walled city by the “night watchman” who will give you a glimpse of what life was like in its earlier days, which dates back to 1100AD. In America, we still enjoy our ginger-spiced treats in the fall, be it spiced #cookies with honey or molasses, a cake, or our love for lattes! Here is my version of ginger cookies. (3 net carbs ea for 22 cookies, using Inca #yacon syrup.) Note: Yacon brands vary in color, net carbs, and viscosity And, it’s a bit pricey. INGREDIENTS (SERV 18-22) ▪️1 egg ▪️2-1/2 c almond flour ▪️1/3 c golden monk fruit (or coconut palm sugar for paleo) ▪️3 to 4 tsp ginger powder ▪️1-1/2 tsp fresh #ginger, minced ▪️3/4 tsp cinnamon ▪️½ pink salt ▪️½ tsp clove powder ▪️¼ tsp nutmeg ▪️4 oz (pastured) butter or ghee, softened ▪️3 tbsp yacon (or honey for paleo) ▪️Monk fruit for topping, opt INSTRUCTIONS 1️⃣ Preheat oven to 350 F. 2️⃣ In a med mixing bowl, combine and mix together dry ingredients, stirring out lumps. 3️⃣ Add in the butter/ghee and wet ingredients, and mix well. 4️⃣ Lay out parchment paper on 2 cookie sheets. 5️⃣ Using a lg spoon or sm to med-sized cookie scoop, plot out the cookie dough. 6️⃣ Place pans in center of rack. Bake for 12 to 16 min, depend. on dough size plotted on cookie sheets. (Note: Cookies with more spices, such as cinnamon or cloves, tend to burn faster on the bottom sides, if baked a couple min too long.) 7️⃣ Cool on rack for 5 to 10 min before enjoying.

2 years ago

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15/16

DO YOU TAKE COQ10?

Coenzyme Q-10, or ubiquinone, is a naturally occurring nutrient in the body of organisms that grow in the presence of oxygen. This fat-soluble compound is found throughout the body in mitochondrial cells, contributing to vital energy production for functional growth and maintenance. High concentrations of CoQ10 are located in organs requiring a high need for energy conversion, as used in the heart, lungs, kidneys, and liver.

Unfortunately, CoQ10 in the body decreases with age, and those with heart disease, diabetes, neurodegenerative diseases, metabolic dysfunction, and cancer show lower levels of it. This is largely attributable to the aging process, culminating in dysfunctions of the body that make it more inefficient on a larger systemic level. The use of statin drugs used to treat high cholesterol also reduces the amount of CoQ10 produced in the body.

CoQ10 can also be found in the food we eat, such as in organs meats, small fatty fish, avocados, strawberries, oranges, EVOO, spinach, broccoli, cauliflower, legumes, sesame seeds, and pistachios. However, obtaining CoQ10 from food is typically not adequate to support proper maintenance in the body, which is where CoQ10 supplements may be recommended by health practitioners with a dosage of 30 to 200 mg per day.

This antioxidant neutralizes free radicals that may reduce or prevent damage to proteins, lipids, and DNA, and may aid in the following [1,2]:
▪️Reduction of migraine headaches, symptoms from #fibromyalgia, and fasting blood sugar;
▪️Improvement of energy, immune support, and #fertility;
▪️Slower progression of Alzheimer’s and Parkinson’s diseases; and
▪️Reduction of #cancer reoccurrence.

Studies on the efficacy of CoQ10 supplementation, however, show mixed results so you may want to discuss with your doctor if taking it in its various forms may be right for you.

Source
1. https://www.everydayhealth.com/diet-nutrition/coq10-miracle-vitamin-or-waste-of-money.aspx.
2. https://www.healthline.com/nutrition/coenzyme-q10#TOC_TITLE_HDR_6

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#coq10 #antioxidant #antiaging #supplements #antioxidants #benefitsofcoq10 #eatclean #eatantiinflammatory #reduceinflammation

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DO YOU TAKE COQ10? Coenzyme Q-10, or ubiquinone, is a naturally occurring nutrient in the body of organisms that grow in the presence of oxygen. This fat-soluble compound is found throughout the body in mitochondrial cells, contributing to vital energy production for functional growth and maintenance. High concentrations of CoQ10 are located in organs requiring a high need for energy conversion, as used in the heart, lungs, kidneys, and liver. Unfortunately, CoQ10 in the body decreases with age, and those with heart disease, diabetes, neurodegenerative diseases, metabolic dysfunction, and cancer show lower levels of it. This is largely attributable to the aging process, culminating in dysfunctions of the body that make it more inefficient on a larger systemic level. The use of statin drugs used to treat high cholesterol also reduces the amount of CoQ10 produced in the body. CoQ10 can also be found in the food we eat, such as in organs meats, small fatty fish, avocados, strawberries, oranges, EVOO, spinach, broccoli, cauliflower, legumes, sesame seeds, and pistachios. However, obtaining CoQ10 from food is typically not adequate to support proper maintenance in the body, which is where CoQ10 supplements may be recommended by health practitioners with a dosage of 30 to 200 mg per day. This antioxidant neutralizes free radicals that may reduce or prevent damage to proteins, lipids, and DNA, and may aid in the following [1,2]: ▪️Reduction of migraine headaches, symptoms from #fibromyalgia, and fasting blood sugar; ▪️Improvement of energy, immune support, and #fertility; ▪️Slower progression of Alzheimer’s and Parkinson’s diseases; and ▪️Reduction of #cancer reoccurrence. Studies on the efficacy of CoQ10 supplementation, however, show mixed results so you may want to discuss with your doctor if taking it in its various forms may be right for you. Source 1. https://www.everydayhealth.com/diet-nutrition/coq10-miracle-vitamin-or-waste-of-money.aspx. 2. https://www.healthline.com/nutrition/coenzyme-q10#TOC_TITLE_HDR_6 . . #coq10 #antioxidant #antiaging #supplements #antioxidants #benefitsofcoq10 #eatclean #eatantiinflammatory #reduceinflammation

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San Diego Bake Shop (Updated)

The Ketolicious Eats bake shop is now officially closed for business.

It will be changing its name to Live+Eat Clean to align itself as a clean lifestyle-based blog, as well as offer integrative health coaching for women.