Functional Medicine

Two words -- functional medicine.  This has been the answer to the  questions I've had regarding my pressing health condition.

For nearly a year and a half I have been questioning, up late searching online for answers to my increasingly difficult and mysterious fatigue issues.  Could I have chronic fatigue or adrenal fatigue?  How will I ever recover and how can I take care of my family if I can't even take care of myself?  

How?   And why was this happening again?

After completing the Clean Program (once in December 2014 and again in January 2015), I felt better and found that my energy levels normalized.  However, by the end of April 2015 I found myself slipping back to complete uselessness.  My debilitating fatigue returned but this time with a vengeance!  I was pretty much stuck back in bed spring and summer of this year.  Traveling was out of the question and most Sundays I could not muster the strength to attend Mass.  

You could say that I was homebound.  My dear husband and son were on their own most days.  Martin was mama and daddy to our son as well as managed to work a full time job.  By the grace of God, he was guided and given the strength to persevere during those tough times.

I believe that our faith guided us to functional medicine.  I was curious about an ad on the back of the church bulletin that read "Center for Holistic Medicine".

I was familiar with functional medicine because I had learned about it in Clean by Dr. Junger.  In one of the last chapters, he highly recommends seeing a functional medicine doctor especially if you do not feel better after completing the Clean Program.  He asserts that this could mean that there are issues that need to be addressed before you can reach optimal health.

I looked up the doctor who heads the Center for Holistic Medicine on the functional medicine website and sure enough she was listed as an accredited functional medicine doctor.  

For those who have never heard of functional medicine, it is also known as integrative or holistic medicine which integrates western and eastern medicine.  Many functional medicine doctors were trained in traditional medicine but found drawbacks in their practice.  These doctors wanted answers to give to their patients and desired to delve deeper to get to the root of their patients' health problems.  The pill for an ill method was no longer a viable solution to help their patients' needs so these doctors have taken courses in functional medicine and are certified.  In my opinion you get the best of both worlds.  In this kind of medicine, west meets east, and with this awesome knowledge these doctors help patients get to the root of the problem.

No more patient packed waiting areas at clinics and no more short fifteen minute visits talking with the doctor.  Instead expected wait times are very minimal and one on one time with the doctor could last between 60 to 90 minutes!  (I spent 90 minutes at my first functional medicine appointment.)

I think that the above scenario is the most ideal.  Patients deserve better treatment methods and answers.  The beauty of functional medicine is that practitioners can recommend effective options other than over-the-counter drugs, prescription medicines, and surgery.  They can also administer specialized testing and get to the bottom of your health issues.

By no means am I downgrading western medicine.  Western medicine is needed for some cases as it can save lives as it has in the past for my own mom!  I'm saying that having knowledge in both western and eastern medicine can be very beneficial in determining the best course of action for patients.  

Over the next weeks I will be sharing my experience with functional medicine, my test results, and how functional medicine has helped me to the path of recovery.  

If it was not for the knowledge that I've gotten from functional medicine, I would be on antidepressants and possibly other medications right now.  Who knows what side effects these medicines could have caused?

I am extremely grateful to the Holy Spirit for leading me to functional medicine and to the functional medicine doctor who is treating me as well as my family and loved ones who support and love me.

In my experience functional medicine has been a Godsend.  If you are suffering from an illness or condition that isn't getting any better or can't seem to be diagnosed properly, I would encourage you to see a functional medicine doctor.   

Thanks be to God, I am definitely on the road to recovery as I feel that my energy levels have lifted and I can function on a daily basis.  As I am hopeful that I will make a full recovery in the months ahead, I will continue to give updates about my progress.         

---

Resources

Center for Holistic Medicine

Dr. Katarzyna Ferraro M.D. (Dr. Kathy)

9 Brookwood Avenue

Carlisle, PA 17015

Phone:  (717) 243-0616

Functional Medicine website

Clean Program

Dr. Mark Hyman

Dr. Frank Lipman

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

---

Bestselling Books On Functional Medicine

CleanClean EatsThe Blood Sugar SolutionThe New Health RulesReviveStress RemediesThe Stress Remedy

“No more patient packed waiting areas at clinics and no more short fifteen minute visits talking with the doctor. Instead expected wait times are very minimal and one on one time with the doctor could last between 60 to 90 minutes!”

---

Affiliate Disclosure - This site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Super Clean Beef Tapa

My mom reintroduced beef tapa to me this summer.  Let me just say that her tapa is really awesome that I have to call it Super Clean Beef Tapa.  It is out of this world deliciousness!  

My mom was a stay at home mom until my brother and I started school full time.  I remember that she would often prepare beef steak.  She would make it with rings of onion.  This dish is similar but much more addicting.

This beef tapa brought back some nice memories.  Her recipe is all about the marinade.  She likes to marinate her beef overnight with lots of garlic, ground pepper, and organic apple cider vinegar.  No sugar necessary.  The results are marvelous.  If you're a meat lover you will definitely get your craving for beef satiated.

My mom likes to serve the beef tapa with fried rice.  So she simply uses the same pan to make the fried rice to include all of that yummy flavor from the beef.  Instead of achara (sweet pickled green papaya) I prefer to serve it with organic sauerkraut.  I like Eden Organic Sauerkraut a lot.  This stuff makes this whole dish worth it all.  Sauerkraut is a probiotic which means it's one of the best things to keep your gut health in check.  For those who watch their salt intake, take a look at the sodium content.  You could always make your own sauerkraut if you cannot find a low sodium brand.

Always choose grass fed beef.  Organic grass fed beef is the best choice.  

Beef tapa is wonderful for breakfast, lunch, or dinner.  If you need a bit of sweetness in your meal, just add green peas to your fried rice.  It gives it just enough natural sweetness.  Violà!  

Here's the recipe for you to enjoy! Don't forget to use organic, local ingredients when possible.

---

Super Clean Beef Tapa

Ingredients

Thinly sliced organic beef round (Get the largest size available if you want to make a lot!  Trust me, this tapa is so good that you will want more of it.)

4 large cloves garlic, crushed

Freshly ground pepper to taste

1/2 cup organic apple cider vinegar (I like Braggs brand.)

Extra virgin olive oil for frying

Directions

First, freeze the beef so that it's easy to slice thinly.  Once thinly sliced, marinate the beef overnight with the garlic, apple cider vinegar, and ground pepper.  When you are ready to fry your beef, warm the cast iron pan.  Add the olive oil.  Then preheat the oven to broil.  Start frying the beef on medium to high heat, depending on your stove top.   As you fry, keep turning the beef and cook until the liquid dissipates.  Put the pan in the oven to brown the beef for about 2 minutes.  Enjoy!  

Introducing The Joy of Sleep

Is your body asking for more ease and joy this new year?

What if now was the time to enjoy more sound and restful sleep?

Learn more here:

Join by Sunday, January 26, 2020 to get the special promo price!

---

Buy Favorite Clean Products

 Organic Sauerkraut Organic Raw Apple Cider Vinegar

“If you’re a meat lover you will definitely get your craving for beef satiated.”

---

Affiliate Disclosure - This site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Best Berry Shake Ever

My son has to be the pickiest eater that I know!  Even when my parents had him for two weeks at their home they were dumbfounded.  My mom is the best cook but she called me a number of times to let me know she was cooking up a storm doing her best to feed the boy but he would only take a couple of bites and be done with eating.  Between my husband and me, we have a hard time feeding him.  

But lo and behold I think that I've found his favorite shake thus far!  I'm calling it the Best Berry Shake Ever because all of us in the family are really enjoying it.  Yesterday morning I made three good size servings and my son practically drank most of it leaving very little for his mama and daddy.  As long as he's eating healthy this mama is happy.  

This shake is adapted from the Blender Girl's Antioxidant Avenger Smoothie.  But my version is completely clean which means it strictly follows Alejandro Junger's Clean Program protocol.  I have found that I feel my best when I adhere to it so I'm pretty much on a clean diet 24/7.  For anyone who is dealing with chronic illness, autoimmune disorders, fatigue, or other ailments, thousands of Dr. Junger's patients and readers have found that his program works for them including myself.  

While talking to my mom about how my son just loves this recipe, she offered a really good suggestion.  Instead of ice cubes, add in frozen watermelon cubes.  She's so right!  Watermelon is high in glutathione which is the body's most important antioxidant. 

This shake is fantastic to help prevent colds or even if you are already under the weather.  It really has it all - fiber, healthy fat, protein, glutathione, vitamins, and nutrients!  It's packed with lots of fiber from the berries.  The ginger and cinnamon help boost the immune system.  I add concentrated chlorophyll into the shake.  Chlorophyll feeds the good bacteria in the gut so you want more of the good than the bad.  And it's hydrating from the coconut water and watermelon.  If you are nursing a cold, I recommend using fresh fruits so that the shake is not too cold.  Enjoy!  

---

Best Berry Shake Ever

Ingredients

1 1/4 cup coconut water, add more if needed

2 cups organic frozen or fresh blackberries, blueberries, and  raspberries

1 organic frozen or fresh pear, cored and cubed

1/4 tsp ginger, minced

1/4 tsp cinnamon

12 - 18 drops of liquid chlorophyll (I use ChlorOxygen.)

2 handfuls of organic baby spinach (optional)

1 tbsp chia seeds

1/2 - 1 cup frozen watermelon 

1 tbsp coconut manna

1 scoop hemp protein powder (I use Nutiva.)

Directions

Blend all ingredients preferably in a high performing blender like a Blendtec or Vitamix.  This shake serves two healthy glasses.

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

Favorite Brands

Alcohol Free ChlorOxygenNutiva Organic Hemp Protein

“This shake is fantastic to help prevent colds or even if you are already under the weather. It really has it all - fiber, healthy fat, protein, glutathione, vitamins, and nutrients! ”

---

Affiliate Disclosure- This site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Hot and Spicy

When my mom recently cooked her sotanghon soup, my mind immediate flooded with Vietnamese soup memories at Eden Center in Northern Virginia.  My most unforgettable memory was eating a sandwich that had the hottest peppers in it.  I had no idea because the store folks didn't advertise that the sandwich was hot.  I took one bite and my ever so sensitive tongue and taste buds were under fire!  I hurriedly ran and grabbed a cold bottle of water from the refrigerator but of course that did not help and my mouth continued to burn.  

My youngest godchild loves hot and spicy food.  God bless him always.  I'm sure he would have loved that hot, spicy sandwich.  His dad is so passionate about hot and spicy and has been talking a lot about its benefits.  Actually, the whole family has a love affair with hot and spicy.  Always, there is hot sauce in their company.  

I think that it's important to vary your diet from time to time.  For me fruits and vegetables with excellent fats, high quality and organic protein, and healthy carbs are necessary in my diet.  As you have read above I prefer not to eat hot and spicy but I think that I should add a little once in a while.  Well-renowned functional medicine doctors like Dr. Alejandro Junger and Dr. Mark Hyman advocate eating spicy foods as long as they do not cause acid reflux.  I have found that some of their recipes incorporate hot and spicy ingredients.  It's best to chew food slowly and listen to your body as your body will let you know what you can tolerate.  

My mom's chicken sotanghon is a very versatile dish that can be eaten any time of the year especially during the cold months.  It's getting cooler in the mornings up north so this is perfect right now.  You can also make it as hot and spicy if you like.

This soup is unique from other soups because of two main ingredients -- saffron and Red Boat fish sauce.  Saffron is used in many Spanish and Filipino dishes like Arroz Valenciana.  It's a very precious ingredient as it is not cheap but it makes this soup really awesome and wonderful.  So I would say get it if you are going to make this soup because  it is so worth it.  The other ingredient that I highly recommend is the fish sauce by Red Boat.  This is the only clean fish sauce that I've come across as other fish sauces have unwanted preservatives and other unnecessary additives.  Red Boat is the Cadillac of all fish sauces.

This recipe is just right as a whole meal in itself.  Be sure to use chicken bone broth to get all the best health benefits.  Making your own chicken bone broth is best.  You can simmer your organic chicken bones for at least eighteen hours in a pressure cooker or slow cooker with your choice of seasonings like onions, garlic and some spices.  This process will crush the bones and break open all the incredible nutrients.  Bone broth is healing food for many who suffer gut problems, flu and cold symptoms.

Warning!  If you end buying your bone broth, it is very important to read the list of ingredients on the package.  I prefer Pacific brand organic chicken bone broth.  Many times the horrible ingredient MSG is deceptively included in many packaged foods.  Several months ago I caught it in a brand of organic chicken broth; the ingredient listing included yeast extract.  Yeast extract is another word for MSG.  My son is highly sensitive to MSG and breaks out in hives so you can imagine my frustration when I learned this.  

Here is my mom's so good for you and warm soup recipe.  This one is a good one to share with the whole family.  Remember to use organic ingredients as much as possible.  Enjoy!

---

Mom's Chicken Sotanghon With Saffron

Ingredients

3.75 oz bean thread noodle, soaked in filtered water till softened, then cut because the noodles are long (I used 1 package of Asian Gourmet Bean Thread Cellophane Noodles.)

4 or 5 medium garlic cloves, smashed and pounded

1 small carrot, julienned

2 small celery stalks, julienned

1 small onion, sliced

A bunch of leafy greens like Chinese broccoli, baby bokchoy, spinach, etc., optional

1 small organic skinless chicken breast, boiled on medium high for about 10 minutes or till chicken is no longer bloody; cooled and then shredded

1 pinch real saffron (I used Spanish saffron.)

4 cups chicken bone broth (I prefer Pacific brand chicken bone broth.)

1/4 tsp ginger, optional, more if you want your soup hot and spicy

Pink Himalayan salt to taste

Freshly ground pepper to taste

Red Boat fish sauce to taste

Directions

Saute garlic till brown.  Then add onions, ginger, chicken, carrots,  celery.  Saute for about 10 minutes.  Season with Himalayan salt, Red Boat fish sauce, freshly ground pepper, and saffron.  Add the chicken bone broth.  Let boil for 5 minutes then add the noodles and boil for another 10 minutes.  Add your greens last and cook for a couple more minutes till wilted.  

For a  spicy version, my godson's dad recommends adding green jalapeños, sriracha, red chili in vinegar, and/or red dried pepper.  

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

---

Buy Favorite Ingredients

Spicely Organic SaffronRed Boat Fish SaucePacific Organic Bone Broth ChickenBean Thread Noodles

“It’s best to chew food slowly and listen to your body as your body will let you know what you can tolerate. ”

---

Affiliate Disclosure - This site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Chaga

Lately, I've been intrigued by the medicinal value of chaga.  Chaga has been described as the king of all medicinal mushrooms.  It grows wild on birch trees in cold climates like  Siberia.  It has helped people with numerous ailments like asthma, fatigue, allergies, and arthritis.  Some studies suggest that chaga can also benefit those suffering from more serious conditions like cancer and diabetes.  

Chaga has become my favorite go to tea for several reasons.  I enjoy the mildness as I do not like my teas too strong.  I love it for its health benefits.  I remember having a sore stomach one night so I made some chaga tea and drank it.  Within thirty minutes I felt so much better!  I love the soothing quality of this tea!

Chaga is very easy to make and drink.  I drink it hot almost every day and have given it to my two year old with a little maple syrup and ice.  I've included a video that highlights all sorts of information about chaga below.  It's worth a look!

---

Video

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

Buy Chaga

Maine Chaga Tea ChunksChaga: King of the Medicinal MushroomsMaine Chaga Extract

“Chaga is known as the king of all medicinal mushrooms.”

---

Affiliate Disclosure - This site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Organic On A Budget

It can be frustrating making the switch from conventional to organic local produce.  My family started off slowly choosing to buy organic for the most heavily sprayed fruits and vegetables first like berries, apples, and green beans.  

I think it's important to consume organic, local whole food primarily because it is produced without chemical fertilizers.   It does not contain any trace of chemicals that might affect the body negatively. Conventional produce is often sprayed with harmful pesticides, such as organophosphorus.  This is an unnatural mineral compound that has been connected to a variety of developmental problems including autism and ADHD.  Organic local produce is loaded with the richest nutrients possible.  Who doesn't want that for themselves and their family?

Listed here are my very best tips to shop organic on a budget.  We are still learning to manage food consumption and to limit spoilage.  Planning weekly menus does help along with these tips.

CSA

Don't forget your local CSA or Community Supported Agriculture.  Even if you did not sign up before the season started you can always check the CSA farms or local farmers' market near you.  You should be able to find some delicious organic fruits and vegetables.  Find a CSA near you here.

Amazon

Amazon is a favorite way to shop.  Since we are Amazon Prime members we get our orders in two days or less.  I love that!  If you ever take the time to browse Amazon, you can notice that prices get discounted from time to time.  Instead of having to log in to Amazon every time to check a price, I use camelcamelcamel.com.  It's free to sign up.  This site allows you to track any item on Amazon so you set your desired price and you wait.  Camelcamelcamel.com will send you an e-mail notification once your item meets your desired price.  This works really well if you are not in a hurry to purchase items so it pays to plan ahead!   

Thrive Market

I recently discovered Thrive Market, an online discounted membership that sells all kinds of healthy, organic, gluten-free items.  It's sort of like an online Costco/Whole Foods except without the fresh produce.  I highly recommend Thrive Market because the prices are really reduced compared to what you would find at the local grocery.  The first month is free to try out and afterwards you can choose to become a member.  We get a lot of our pantry essentials from Thrive Market like organic spices, organic brown rice, almond and coconut flours, and so much more.  It's really worth the annual price if you utilize a lot of organic ingredients like we do.  If you are interested in becoming a member, join through my link here.

Mambo Sprouts

Coupons make a big difference so I signed up to receive e-mails from Mambo Sprouts.  From time to time I see a coupon of an item that we need and it's so simple to just click and print.  Click here to sign up!  I learned about Mambo Sprouts when I used to shop at MOM's Organic Market.  The grocery market normally had some Mambo Sprouts coupon books in the front of the store.  Your local grocery may carry these coupon books, too.

Driscoll's Panel Surveys

We don't compromise with berries.  We always buy organic because the skins of these fruits are too thin and delicate.  Sometimes you can get away with buying conventional like bananas.  My family and I love and eat berries every day so taking the time to complete surveys is a money saver for us.  It takes no time at all.  You sign up on the website, enter your email address, enter the code found on the back of the Driscoll's berry container, and answer the questions about your experience with Driscoll's berries.  Once you complete a survey, you receive a coupon by e-mail.  The more coupons you complete, the more you save.  

Commissary Privileges

If you have commissary privileges, by all means use that to your advantage.  The Commissary has an organic section in the produce area.  Also, they carry pantry essentials like gluten free items, raw honey, real maple syrup, coconut palm sugar, as well as organic eggs and milk.  If you don't see what you are looking for, inquire.  My mom and dad use to special order their water.

These are my top tips on shopping organic on a budget.  If you have any helpful tips, I'd love to hear from you!

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

“My family started off slowly choosing to buy organic for the most heavily sprayed fruits and vegetables first like berries, apples, and green beans. ”

---

Berries

It's important to change up my shakes from time to time.  Not too long ago I gave my son his regular shake and to my dismay he didn't touch it.  Now, he is two years old and getting super picky these days.  (He always asks for milk, that's goat's milk, and raisins.)  So when he just wants to eat those two things, I throw my hands up in the air in frustration.  Oh!  What's a mama to do?

Luckily, I quickly figured out that he he's like his grandma.   He still enjoys shakes but he has to try new and different concoctions.

I was craving something different for breakfast this morning.  So I peeked in the refrigerator, the freezer, and the pantry, and I just took some items out.

I was in the mood for blueberries and blackberries.  I love them because they are full of wonderful nutrients and antioxidants.  So I came up with this berry coconut shake with some really good for you toppings.  I love it and hope you will too!

---

Crunchy Blueberry Blackberry Coconut Shake

Ingredients

3/4 cup coconut milk beverage, unsweetened

3/4 cup organic frozen blueberries

1/3 cup organic frozen blackberries

1/2 small banana

Dash of cinnamon

1 tsp coconut flakes, unsweetened

1  to 2 tsp flaxseed meal

1 tsp chia seeds

1 tbsp coconut oil

1 tbsp coconut manna

3 ice cubes

Toppings (These add crunch to your shake so please don't omit.)

Toasted coconut chips lightly salted, to taste (I use Dang brand.)

Raw chocolate cacao nibs, to taste

A few organic blueberries (optional)

Directions

Add all of the ingredients in a blender and blend till smooth.  Pour it into a glass.  Then add your toppings.  You can also include a few pieces of fruit like blueberries.

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

---

“I was in the mood for blueberries and blackberries. I love them because they are full of wonderful nutrients and antioxidants.”

Dates

Medjool dates are a godsend to many who strive to eat a clean diet and at the same time have a sweet tooth.  Since eating clean I still crave desserts big time!  I still love eating cookies, tarts, and cakes but the trick is to stay away from store bought sweets.  Even if the label says sugar free I don't trust it.  (That normally means that there are fake additives like Splenda which actually gives you sugar spikes.)  It's way better to make your own treats with the highest quality ingredients you can get your hands on.

One of the key ingredients to use in making sweet baked goods or sweet shakes is medjool dates.  Medjool dates are fabulous because they are more plump and taste better than regular dates plus they have a number of health benefits like much needed nutrients and fiber.

My family and I start our mornings with a delicious shake.  One of our favorites reminds me a lot of ube (pronounced oo-bay) which is a purple yam.  I like to call it the purple dinosaur because the color makes me think of Barney.

The Purple Dinosaur

Ingredients

1 cup of unsweetened almond milk (I like Silk or Whole Foods brands)

1/4 cup coconut water

1 cup organic frozen blueberries

1 tbsp raw almonds

1 tbsp raw almond butter

1 tbsp coconut flakes

1 medjool date pitted (if you like your shake sweeter add 1 or 2 more medjool dates)

1 tsp cinnamon

1 tbsp organic coconut oil (optional)

Directions

Blend all the ingredients together in a blender and enjoy!

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

Check Out These Brands

 Jumbo Medjool Dates Made In Nature Organic Pitted Dates Food To Live Medjool Dates

You can also find medjool dates in your local grocery.  This brand contains the pit but it's easy to remove it.

“Medjool dates are fabulous because they are more plump and taste better than regular dates plus they have a number of health benefits like much needed nutrients and fiber.”

---

Affiliate Disclosure - This site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Soft Shelled Crabs

What can I say?  We are a seafood family.  I remember eating tons of seafood throughout my childhood in Virginia Beach.

My earliest memory of eating seafood was when I was about three or four.  My brother and I loved playing in the den.  One afternoon when it was lunch time my mom hand fed us crab.  She would feed me, then I'd go off to play.  Then she would feed my brother and he would run off to play.  She would alternate feeding us.  We just kept coming back for more crab.  I became an instant fan of crab that day.  The female crabs were my favorite because I loved eating the orange roe inside.  It was so good.

These days I eat more fish like steelhead, salmon, trout, cod, haddock, and halibut.  But from time to time when my mom and dad visit, we get treated to some delicious crab.  This time they brought soft shelled crabs from Virginia Beach.  Lately they have been shopping at Whole Foods but they also like a seafood place called the Dockside Restaurant and Marina on Shore Drive.  

My mom graciously shared her drunken soft shell crab recipe.  It's fantastic and it's perfect for Father's Day lunch or dinner.  Give it a try and treat your dad this weekend with a special meal like this one.

Mom's Drunken Soft Shelled Crab

Ingredients

4 soft shelled crabs (have the fishmonger remove the lungs and clean them for you)

1/2 cup organic extra virgin olive oil

1/2 cup beer

1 organic egg, beaten

1/2 cup organic milk (you could use almond milk or goat's milk if you have a dairy intolerance)

1/2 cup all purpose flour (we used gluten free all purpose flour)

Ground pepper to taste

Dash organic cumin

Dash organic paprika

Dash organic dried parsley

Directions

Heat your cast iron pan.  Give your crabs a bath in the beer for 5 minutes.  Place the crabs on a paper towel.  Next mix the rest of the ingredients together in a large bowl.  Place the crabs one by one into the bowl and roll them in the mixture.  Add the olive oil in the pan.  Once the pan sizzles with a tiny bit of water, place your crabs on the pan.  Cook each side for 3 minutes.  Cook until golden brown but don't overcook them.  Serve with a salad and or nice fresh organic veggies.  Enjoy!

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

“We are a seafood family.”

---

Simple Shrimp

My all time favorite shrimp dish growing up was shrimp with lobster sauce.  Since my mom worked long twelve hour days during the week, we ate dinner quite often at a Chinese restaurant called Hunan Garden in Virginia Beach. 

I could never get enough shrimp with lobster sauce.  It was the Chinese equivalent to my favorite Italian dish pasta carbonara.  Without fail, shrimp with lobster sauce was my go to comfort food even throughout my college days.  I was in love with the white creamy sauce.  My mom tried to sway my decision countless times but I just craved it all the time.  There was just something about the divine plump shrimp,  super yummy sauce, and hot rice that I cannot forget.  No other Chinese restaurant has been able to duplicate my all time favorite the way I remember it.

Over the years I developed an intolerance to shellfish.  What they say about eating in moderation has truth.  I can no longer have shellfish as much as I'd love to but I can certainly prepare it for my family and loved ones for them to enjoy.  Anyway, I have had my fill of delectable, scrumptious shrimp throughout my childhood and young adulthood.

I favor wild caught shrimp but you could pick up some farm raised shrimp too.  Recently, I've been serving a dish that I like to call simple shrimp.  It is all about simple high quality ingredients that can be put together in no time at all.  This is my mom's recipe.  She has passed it on to me and I happily pass it on to you.  Serve it with some nice hot noodles, rice, or a beautiful spring risotto with peas and asparagus.  Oh shrimp!  How I miss thee.

Simple Shrimp

Ingredients

A dozen shrimp, deveined and shelled

3 to 4 tbsp goat butter (I love St. Helen's goat butter.  It is so delicious I could eat it by itself!)

1 to 2 tbsp organic extra virgin olive oil, cold pressed

Handful of organic parsley, chopped

3 tbsp garlic minced

Directions

Heat a cast iron pan and add the goat butter and oil.  Allow the butter to melt, then add the shrimp, garlic, and parsley.  Cook the shrimp about two minutes on each side.  Best to serve warm but this can be eaten cold as well.  Don't forget to get all of the sauce off the pan.  It is so good!

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

“What they say about eating in moderation has truth. ”

---

Coconut

One of my son's favorite books is "Chicka Chicka Boom Boom".  It's a fun children's book about alphabet letters going up the coconut tree.

In today's post I highlight the coconut since it's become known as a superfood.  I practically use it every day in my cooking and in skincare.  It's become one of those items that I can't live without.  I've got a bottle in the kitchen and another one in the bathroom.  

For the past week, I've been serving my family a coconut milk shake with frozen peaches and raspberries.  It's been well received in my household thankfully.  My boy signals for more so I've been making two batches every morning.  Then he does a happy dance and keeps slurping away.

Here's my latest shake concoction called Lucky 7.  My son Constantine helps me make this.  It's great because we've made it into a numbers game.  I round up the fruits and all the other ingredients, count up to seven, and he drops the ingredient into the blender.  May it help power up your day as it does for us!  Have it in the morning for breakfast or as an afternoon snack with coconut chips.  Oh so addicting but so healthy for you!

---

Lucky 7 Shake

Ingredients

3/4 cup unsweetened coconut milk (So Delicious brand, green label.  So it's easy to remember, 3 + 4 = 7)

3/4 organic banana or a small banana

7 frozen organic peach slices

7 frozen organic raspberries

7 ice cubes

7 raw almonds

1 to 2 tsp organic coconut oil (optional but recommended)

1 tsp cinnamon

1 tsp pur vanilla extract

1 tbsp coconut nectar or to taste (optional)

1 tsp ground flaxseed meal

1 tsp protein powder

Directions

Blend the ingredients in a blender till you get the desired consistency.  If you don't want it too cold and thick, you can  add less ice cubes.  Also try 7 frozen organic strawberries to change up the recipe.  Enjoy!

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

“Have it in the morning for breakfast or as an afternoon snack with coconut chips. Oh so addicting but so healthy for you!”

---

The Perfect Pancit

Naturally I grew up eating lots of pancit and Coke.  Whether it was my mom's homemade pancit or store bought from a Filipino bakery, it was always delicious.  We had it for all sorts of occasions especially on birthdays because the tradition is to eat noodles on your birthday for a long life.

For my husband's birthday lunch I prepared clean spaghetti and meatballs from Dr. Junger's book "Clean Eats".  It's quickly become a family favorite, though I did feel a little bad that we did not have pancit.  The truth is I've never cooked pancit maybe because it's always been available to me.  It's strange to say but it's true.

Recently I've been cooking with soba noodles which remind me of the thin pancit noodles called sotanghon.  King Soba is my favorite brand because it is the most clean, organic, and healthy noodle available. You can use them in all sorts of noodle dishes like ramen and pad thai.  It's so versatile and delicious.  

Here I offer you my own pancit recipe that I call The Perfect Pancit.  Most pancit dishes are greasy and salty with possible additives.  My version is totally clean and organic so there are no bad ingredients in this recipe.  I love using avocado oil.  I find that food tastes really good when I cook with it.  I also use a clean fish sauce.  Buy organic and clean ingredients and you will feed your body the very best to maintain a healthy lifestyle.  Pair The Perfect Pancit with a nice glass of kombucha.  

---

The Perfect Pancit

Ingredients

4 cups of filtered water

2 organic chicken breasts, fat trimmed off

1 tbsp onion powder

2 garlic cloves

1 bay leaf

1 tsp dried thyme

Pink Himalayan sea salt or gray Celtic salt to taste

1/4 onion, diced

5 or 6 garlic, finely minced

3 tbsp avocado oil or olive oil

1 tbsp anatto seeds soaked in filtered water for color ( hand squeeze the seeds to get the red color out)

1/2 cup organic chicken bone broth (Pacific brand is clean or make your own)

2 or 3 organic carrots, julienned

2 organic celery stalks, julienned

1 package of King Soba Thai noodles

1 tbsp fish sauce (Red Boat brand) or to taste

Freshly ground pepper to taste

Organic lemon wedges or calamansi

Organic green onions for garnish

Directions

In a large pot add the first 7 ingredients and bring to a boil.  Cover the pot then lower the heat to simmer it for 20 minutes.  Take the chicken out to let it cool on a cutting board and then slice the chicken into small bite size pieces.

Bring the water (used to cook the chicken) back to a boil.  Add the noodles and cook for 2 or 3 minutes.  Put the noodles in a colander and set aside.  You could drizzle some avocado oil or olive oil if you wanted to.

In a cast iron pan add the avocado oil and saute the garlic and onion for about 2 or 3 minutes.  Add the chicken and stir around.  Add 5 tbsp of anatto water and 1/2 cup of chicken broth.  Stir in the carrots and celery.  Add the noodles and continue to stir.  Add the fish sauce and freshly ground pepper.  Stir till well combined.  Serve warm with a squeeze of lemon and green onions.  Enjoy!

Please note:  my pancit recipe is not greasy or salty.  So if you're looking for that type of pancit, you will be disappointed with this recipe.  The idea is to provide clean, wholesome, healthy recipes so I use only the freshest produce possible and ingredients with no additives, preservatives, dyes, or anything artificial.  The products I recommend are among the healthiest and highest quality choices in the market.  

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

Favorite Clean Brands

 Himalayan Pink Salt Premium Avocado Oil Organic Chicken Bone Broth Organic Thai Rice Noodles Red Boat Fish Sauce

“Buy organic and clean ingredients and you will feed your body the very best to maintain a healthy lifestyle.”

---

Ditch the Soda

As a child I spent a lot of time in my parents' beauty salon.  My mom used to work from 9 in the morning to 9 at night.  Being so busy with her business, she would skip breakfast and lunch.  When she needed some refreshment she would ask me to get her a can of Coke from the refrigerator.  I would count the number of cans she would drink.  The most was four a day.  

Years later my mom developed type 2 diabetes.  These days she takes her prescription medications and watches what she eats.  

I'm proposing that we stop the madness with sugar.  It's one of the most addictive sweeteners that's causing massive havoc with people's health these days.  Studies have shown over and over again that sugar is not good for us.  It causes unnecessary weight gain, dangerous sugar spikes, and diabetes to name just a few health concerns.

Let's ditch the soda, mass produced candies, sweets, and factory foods once and for all.  Let's try a beverage that still gives you the pep people look for.  Kombucha is the best drink to replace soda and even wine or champagne if you are looking to cut down on alcohol consumption.  Kombucha is a very good probiotic to help repair the gut.  A lot of people suffer from gastro problems.  This stuff can help prevent that.  Kombucha is a fermented tea that comes in an amazing assortment of flavors.  Personally I love Gingerade and Gingerberry by GT's Kombucha.  It's perfect anytime of the year especially that the weather is warming up.  If you don't know the story of how GT's Kombucha came about, you should read about it here.  GT's mom is a cancer survivor and credits her successful remission to drinking kombucha every day.  I love these kind of stories that give hope.

I recently introduced kombucha to my dad.  He's been a diet and regular Coke fan since he was a kid.  He can't help it.  He's loves sweets -- donuts, cookies, ice cream.  He first tried the Gingerade flavor but didn't like it too much.  It must not have been sweet enough for him.  But he tried the Gingerberry and loved it.  I think I've gotten him hooked!  Success, yes! 

I like to drink about a cup and a half every day; sometimes more if I'm feeling under the weather.  Kombucha needs to stay chilled or it will spoil.  Most grocery stores carry it.  Look at the chilled drinks section or even the organic section of your local grocer.  Kombucha is one of the best drinks you can feed your body so I would definitely stack up on them and get rid of the soda and other sugary drinks.

Here is a cranberry apple shake that uses a little bit of kombucha.  It's a nice change from other kinds of fruity shakes.  Try it and enjoy!  My little boy had one this morning and gave me a nice big smile.  :)

---

Cranberry Apple Shake

Ingredients

1 cup almond milk

1/4 cup coconut water

1/4 cup frozen cranberries

A half of an organic apple peeled and cored (use a frozen apple half if you want your shake cold)

1/4 tsp organic pure vanilla extract

1 tsp organic cinnamon

1 tbsp coconut sugar

A splash or two of Gingerberry Kombucha or any flavor

4 ice cubes

1 to 2 tbsp organic apple butter (use more if you like sweet shakes)

2 tsp ground flaxseed meal

1 scoop protein powder

Directions

Blend all ingredients in a blender.  Serve and enjoy!

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

“Let’s ditch the soda, mass produced candies, sweets, and factory foods once and for all.”

---

Picadillo (Ground Beef Soup)

If you're looking to lose some weight try eliminating nightshades.  I noticed that while doing the Clean program, I found my stomach decreased in size when I stopped eating nightshades.  Nightshades are not allowed in the diet during the Clean program.  When I reintroduced them back into my diet, the result was an expanded stomach and a feeling of bloating.

Some common nightshades are eggplants, tomatoes, potatoes (not sweet), and bell peppers so I don't eat these too much but when I need to add them in a meal I use very little.

Picadillo is a favorite Filipino dish that my mom would make for me since I can remember.  This is her recipe with a few tweaks in the quest to produce the healthiest Picadillo recipe.  We don't like ours too soupy but if you do feel free to add more water.  Also the annatto just adds color so if you don't have it or can't find it at your grocery the dish will still be yummy.  I also add an excellent ingredient that is wonderful for the gut.  It's called kudzu!  You can look for it at your local grocery or at any healthy store.  I get mine here at Amazon.  

This picadillo was a hit with the whole family!  I hope you try it.

Picadillo

Ingredients

3 tbsp extra virgin organic olive oil

1 lb organic grass fed ground beef

5 - 6 cloves smashed and minced garlic

1/2 of a small organic onion diced

1 small tomato seeded and chopped or 3 or 4 tbsp canned crushed tomato

1 - 2 tsp tamari

freshly ground pepper

1 - 2 tsp local raw honey

1 tbsp annatto seeds soaked in 1 - 2 cups of filtered water (to get the red color squeeze the seeds with your hands until you get the desired red color)

1 or 2 organic carrots cubed

1/3 cup organic red or green bell pepper

1 small potato (optional, I did not put potato in mine)

1 tsp fish sauce (Red Boat brand)

1 cup organic frozen green peas

1 tsp kudzu in 2 tsp of filtered water mixed well (if you want yours thicker, you can add more kudzu)

Directions

Use a covered pot and set it on medium heat.  Put 3 tbsp of olive oil in the pot and first brown the ground beef.  Add the garlic and stir in until fragrant about 30 seconds.  Add the onion and cook until translucent.  Add the tamari and ground pepper and mix. Add the honey and mix.  Add 1 cup of red liquid from the annatto seeds to the mixture and stir.  Add the carrots, bell pepper, tomato, and potato if you want potato.  Keep stirring.  Reduce the heat to a simmer.  Add the kudzu mixture to thicken the sauce.  Then add the fish sauce and mix.  Cover the pot and cook till the vegetables soften.  Add the peas and finish cooking.  Serve with brown or white organic rice.

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

 CleanCheck Price Eden Kuzu RootCheck Price Organic Annatto SeedCheck Price Tamari Gluten Free Soy SauceCheck Price

“Picadillo is a favorite Filipino dish that my mom would make for me since I can remember.”

---

A Childhood Favorite

When I was a kid I always looked forward to eating my after school snack.  My dad was a cook in the US Navy and he would often make simple foods that became family favorites.  One such family favorite was crab delight.

Crab delight sounds so gourmet but it is one of those foods that can be prepared and made ready super fast.  So when you just don't have the time and need to get a snack or dinner on the table, crab delight is a perfect choice.

My dad makes his crab delight with Thomas English muffins, canned crab meat, Philadelphia cream cheese, a little Worcestershire sauce, tomato, and Kraft singles cheese.  My mom adds a tad bit of hot sauce and lemon juice.  Since making changes to my diet I wanted to make a version that I could enjoy.  I think that I was able to put together a crab delight version that my mom and dad would be proud of.

Here's to good old childhood memories and fantastic delicious food.  I love being able to pass on these healthier family recipes to my son!

Crab Delight

Ingredients

4 or 5 Gluten free English muffins (I used Foods by George brand but any gluten free brand will do.)

8 oz jumbo lump wild caught crab meat (I used Handy brand)

4 oz fresh goat cheese classic chevre by Vermont Creamery (chèvre is a soft goat cheese similar to Philadelphia cream cheese)

A splash of tamari wheat free 

2 tbsp organic lemon juice or to taste

Organic tomato, sliced

Grated Pecorino Romano cheese (as much as you want) or a slice of organic cheddar cheese if you don't have a problem with dairy

Freshly ground black pepper to taste

Dried oregano to taste

Dried parsley to taste

Directions

Set your oven to broil.  Cut 4 or 5 English muffins in half and use the flat sides.  I used 5 muffins.  Place them on a baking sheet.  Mix the crab meat and chèvre cheese in a medium size bowl.  Don't over mix so to keep the big lumps of crab meat.  Add freshly ground pepper and lemon juice and mix some more.  Equally divide the mixture and place each part on top of each of the muffin halves.  Add some freshly ground pepper.  Top the mixture with a slice of tomato.  Add more freshly ground pepper, oregano, and parsley on top of the tomato.  Add a slice of cheddar cheese if you can tolerate dairy.  If you are dairy free, try some Pecorino Romano cheese.  Some people can digest it more easily.  Grate the Pecorino Romano cheese on top of each muffin.  Broil on high until the cheese bubbles and turns a light brown color.  Serve warm and try pairing it with a nice salad or soup!

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

“I love being able to pass on these healthier family recipes to my son!”

---

Sugar

I hope that everyone had a wonderful weekend.  My family, closest friends, and I sure did!  We happily celebrated my husband's birthday at a fabulous organic, farm to table restaurant called Susquehanna Harvest Seasonal Grill and Wine Bar in Harrisburg, Pennsylvania.  They were able to accommodate our party in a lovely private room and serve us delicious, organic appetizers, salads, and entrees.  Awesome place, service, and exceptional food!  I like that they change their menu with the seasons and do fun things like tasting menus.  I highly recommend it for those who visit central Pennsylvania.

On a sad note I did something that I really should not have done.  I OD'd on sugar.  What they say about sugar is pretty accurate.  Sugar is the enemy.  This past weekend we indulged in gluten free sweets like chocolate cupcakes, chocolate birthday cake with cherry filing, and super rich, decadent desserts.  I steered clear from the gluten and dairy but I forgot about the sweet stuff.  And I paid for it and felt the nagging effects of a sore throat yesterday morning.  

Since November 2014 I have been able to stay away from refined sugar with lots of determination and the help of yummy low glycemic dessert recipes, most from the book "Clean Eats".  These days I like making my own cookies and other goodies with coconut nectar, coconut sugar, honey, and maple syrup.  These have been fantastic because they taste so good but also keep my weight down!

I had to find a quick remedy that morning because the sore throat was making me feel irritable.  I found an immediate fix with a recipe from "Clean Eats".  In 30 minutes or less the pain in my throat was gone.  I really have found that eating the right foods have healing capabilities.  Now I've never liked over the counter drugs so using real food as my medicine cabinet is perfect.

The two big helpers in the drink I made yesterday morning were raw cacao and grass fed gelatin by Great Lakes.  I buy both on Amazon here and here.  This gelatin brand is probably the best because it's one of the only ones that is clean.  Other brands do not use grass fed animals. I promise you, if you ever feel a scratchy throat or the beginnings of a cold or flu, this chocolate healing elixir is top notch and will fix you up in a jiffy.  It's like it stops the cold right on the spot.  I love it!

If you want to make your own chocolate drink, definitely use raw cacao and the Great Lakes gelatin brand.  Regular cocoa mixes are filled with refined sugar and contain a lower quality of chocolate.  You can add coconut nectar or any other low glycemic sweetener instead of stevia.  If you don't mind stevia, then go for it.  It's just not my favorite.

Sugar really lowers immunity and causes incredible weight gain.  Since kicking the sugar habit I've lost more than ten pounds.  Cut out refined sugar from your diet and try fresh organic fruit first.  I love eating organic gala apples with organic almond butter and organic apple butter.  Remember to get the ones without the sugar.  Also try coconut nectar which is my favorite.  Coconut palm sugar, raw local honey, and real maple syrup are very good sweeteners too.

It takes commitment and dedication to make the change to a sugar free diet -- meaning no artificial sweeteners and refined sugars.  I grew up on sugar.  It's in practically every boxed food in the grocery.  But it is not impossible to choose a sugar free diet.  I would say that if you do the clean program for 21 days, it is much easier to go sugar free.  Follow the plan, learn more about the foods that you consume, and listen to what your body tells you.  

For our next celebration, I will remember to ask about substituting low glycemic sweeteners for refined sugar!

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

 Clean EatsCheck Price Organic Cacao PowderCheck Price Great Lakes GelatinCheck Price Raw Coconut NectarCheck Price Coconut Palm SugarCheck Price Amish HoneyCheck Price Pure Maple SyrupCheck Price

“I really have found that eating the right foods have healing capabilities. Now I’ve never liked over the the counter drugs so using real food as my medicine cabinet is perfect.”

---

CSA

My husband and I were first introduced to CSAs (Community Supported Agriculture) a few years ago when living in Delaware.  CSAs are wonderful because the produce is literally freshly picked.  You either pick it up at a designated pick up area or a farm.  Many participating farms use organic practices, safe for you and your family compared to conventional farming.  You can feel good about getting beautiful non-GMO produce.  I have to mention that the produce is super fresh and many times in your share you get unique items that grocery stores do not offer.  Subscribing to a CSA is very affordable.  For our first CSA membership (we got the small share)  cost averaged about $13.50 a week.  

If you haven't signed up with a CSA  now is the time!  You can locate one near you here.  If you sign up way ahead of time many CSAs offer a discount.  Let's celebrate spring by enjoying the best local, organic produce packed with all the goodness your body deserves.  

Also, here's a new shake recipe called the blueberry coconut honey shake.  For all of you blueberry fans, I hope you enjoy!

---

Blueberry Coconut Honey Shake

Ingredients

1 cup almond milk (get Whole Foods brand or Silk unsweetened)

Handful of organic spinach or more if you like

1 cup frozen organic blueberries

1 tbsp coconut manna (also called coconut butter)

1 tbsp coconut flakes unsweetened

1 tsp organic cinnamon

2 tsp ground flaxseed meal

1 tbsp raw almonds

1 tbsp raw local honey or to taste

2 or 3 ice cubes

1 scoop of protein powder (Sunwarrior Warrior Blend, Vega Performance Sport, Garden Life Raw Protein, and Manitoba Harvest are all recommended clean brands)

Directions

First pulse the almond milk and spinach to liquefy the spinach.  You don't want your shake to be leafy.  Then place the rest of the ingredients in the blender, blend together and serve.  Enjoy!

You can make adjustments to your liking.  I used less than a cup of frozen organic blueberries and added frozen organic blackberries to my cup measurement one time.  It turned out very good too!  If you are new to smoothie or shake making, don't be afraid to experiment.   

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

“Many participating farms use organic practices, safe for you and your family compared to conventional farming. You can feel good about getting beautiful non-GMO produce. ”

---

Trout Sour Soup (Fish Sinigang)

Sinigang

Trout sour soup

I'm happy to share my very first clean and healthy Filipino recipe, through the courtesy of my mom, my dad's favorite fish sour soup (sinigang).  This recipe uses rainbow trout since my dad loves trout.  If you are new to Filipino cooking, no worries.  This one is very simple and fast to prepare.  However, this one is not your typical sinigang.  We are adding a star ingredient that is super healthy and wonderful for the gut.  It's chickpea miso by South River Miso.  (I went to the website and had mine shipped to me.)  This miso is unique because it is soy-free and gluten-free.  It's a special brand but it's so worth getting it since it is a probiotic and it's versatile in many recipes.  Use it to make soups and casseroles.  Miso needs to be kept chilled in the refrigerator since it is fermented.  This is a delicious and healthy version of sinigang.  My family loves this recipe and I hope you'll enjoy it too!

---

Rainbow Trout Sour Soup

Ingredients

1/4 organic onion chopped

1/2 organic tomato sliced

a small piece of ginger pounded

1 wedge of organic lemon

3 cups of filtered water

1 or 2 rainbow trout filets (you could also use wild caught salmon)

1 bunch of organic spinach

2 tbsp chickpea miso by South River Miso

pink Himalayan sea salt and freshly ground pepper to taste

Directions

Wash the fish and pat dry with a paper towel.  Add salt and pepper.  Add three cups of water, onion, ginger, and tomato to a large pot and bring to a boil.  When the water boils, put the fish on top and allow to boil for 3 minutes.  Add the lemon juice and spinach.  Cook for another 3 minutes or until the fish is cooked.  Gently stir and add salt and pepper if needed.  Turn off the heat.  Finally add the chickpea miso.  This gives it the sour taste instead of the tamarind.  (The miso should always be added last and added when the heat is turned off.)  Serve with brown rice or quinoa.

Introducing The Joy of Sleep

Is your body asking for more ease and joy this new year?

What if now was the time to enjoy more sound and restful sleep?

Learn more here:

Join by Sunday, January 26, 2020 to get the special promo price!

“We are adding a star ingredient that is super healthy and wonderful for the gut. It’s chickpea miso by South River Miso.”

---

Good Morning Shakes

Apple crisp shake

Good morning shake

For a lot of people coffee gets their morning started.  I've never liked coffee.  I'm actually the only one in my family who is not a coffee drinker.

When I was three years old I had a traumatic experience with coffee.  It was a hot summer day and I was thirsty.  At the counter I reached for a white styrofoam cup assuming that it was a cup of Coca-Cola with ice.  It tipped toward me and all the hot liquid spilled onto my chest and soaked the front of my shirt.  I shrieked in pain and began to scratch.  The next thing I remember I was on a hospital bed being treated for second degree burns.  The scars lingered until I got to high school; they faded and finally disappeared, but the incident affected me for life.  I won't ever drink a cup of Joe.

Funny how these things happen.  Since everyone else had their coffee, I needed my own comforting, warming beverage.  That ended up being tea, good old healthy tea.  I'm still a tea drinker but I've found something even better to start my mornings.

Since going on the clean diet I've found numerous benefits in having a shake or smoothie every morning.  They are super healthy and fast to do.  Perfect for busy moms, dads, kids, just about everybody.  And they're filling and can last you to your next meal.  Shakes are easily digestible, nutrient packed, and delicious.  Shakes have become part of my daily routine.  My two year old son actually gets excited when he sees me making a shake.  (I've actually been serving him shakes for a while now and I think they have helped him.  We've been very blessed with a happy, healthy boy and I like to think that good diet plays a significant role.)  He loves to press the smoothie button of the Blendtec to blend the mixture all up.  Then he loves to prepare his sippy cup with a straw.  My boy gets a serving and a half.  When he's done with the first serving he gives me his cup and points for more.  I change up the recipes from time to time so we get some variation.  Shakes are great for children because you can add vegetables like spinach and superfoods and goodies like chia seeds, coconut manna, cinnamon, ground flaxseed meal, maca, and protein powder.

Here is our latest shake creation.  It's call the apple crisp shake.  Everybody loves a good apple crisp.  Well this is our version just in liquid form.  It's filled with yummy organic gala apples (always, always get organic when it comes to apples to avoid those nasty pesticides), super healthy raw walnuts, coconut manna, and cinnamon just to name a few.  We hope you like it!

Try the one shake a day habit.  You'll reap the health benefits quickly.  Make the switch from your regular cup of Joe to a good morning shake.  In no time you will see what I mean.

---

Apple Crisp Shake

Ingredients

1 organic apple cored and peeled (I like organic gala apples but you could use any variety)

1 organic pear cored and frozen (you could keep the peeling for added fiber and health benefits, or you could use another apple cored peeled and frozen)

1 cup organic almond milk (not all almond milks are created the same.  You want to avoid the ingredient carrageenan. Whole Foods brand is one of the best.  I also use Silk almond milk unsweetened original.  But it's best to make your own.)

2 tbsp coconut sugar or coconut nectar to taste

2 tsp ground flaxseed meal

2 tbsp raw walnuts

1 tbsp coconut manna (also called coconut butter)

Pinch of pink Himalayan salt

1 tsp organic cinnamon

Pinch of nutmeg

1 tsp pure vanilla extract

1 scoop of protein powder (Sunwarrior Warrior Blend, Vega Performance Sport, Garden Life Raw Protein and Manitoba Harvest are among the best!)

Instructions

Blend all ingredients together preferably in a Blendtec or Vitamix until smooth.  Serve and enjoy!

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

“Try the one shake a day habit. You’ll reap the health benefits quickly.”

---

Pantry Essentials

Simply Organic

Spice rack

Who doesn't love a clean, organized pantry?  

To start on the path of clean eating it is very important to clean up and simplify your pantry.  We should purge it from all food items that can be potentially harmful to us.  That's right!  Dump all of the bad stuff and say good riddance.

Since I began eating clean it was necessary to learn how to read the ingredients off the labels.  I used to think that if I saw the US organic seal on packages that the food was safe and healthy.  Not so!  Listed most of the time under ingredients is sugar or organic cane sugar and a lot of it.  Here is another example.  A couple of months ago I learned that MSG is disguised in many products and labeled as a different name.  I get very bad hives when I eat too much MSG.  If you see yeast extract on labels you now know that it really is the same as MSG.  Horrible, isn't it?

Over the years I have gathered information from different sources about what to eat and what to avoid.  My first "aha" moment came when I read the book "Skinny Chicks Eat Real Food" by Christine Avanti.  All of those bagged and packaged foods that fill grocery aisles are what Christine calls factory foods, all fake.  There is little to no nutritional value in them.  Most have artificial colors and flavorings and tons of unwanted preservatives.  A lot of sources teach that if you cannot pronounce the ingredient it is a no-no.  Factory foods including candies are a waste of money so I have done my best to purge my pantry of bagged or packaged food items.  They are very few packaged items that are clean.  Yes, clean packaged food items really exist.  Check out Mary's Gone Crackers, an excellent snack in a box.  I love to have them with hummus.  These are one of a few crackers that are clean.  

I must reiterate the importance of cleaning out the pantry and starting with a clean slate.  What about all the money spent on those items you have already, you wonder.  Yes, I know I spent the money but it's a mistake to put factory foods into the body.   When you become cautious of eating clean, you understand that eating this way is an investment on your health.  Why put junk in your body when you know the research says that they are harmful or potentially harmful?  I just don't take risks anymore!   And I'm sure not going to feed my son junk that could cause his immune system to weaken or disrupt healthy cells.  I'm all about feeding my family the very, very best foods available.  That means I prepare and cook most of the meals.  I have learned over and over again that food eaten outside cannot be trusted.  I want to know that the product I eat is fresh and local or organic.  I also want to know that my meat is organic and grass-fed.  These are all key things to consider when eating clean.  There are very few establishments that solely prepare and serve the farm to table concept.  Make the change to fresh, organic produce.  You will immediately feel a positive change.  I also make sure to equip the kitchen with some staples that I can't go without.  

First, look at your oils, spices, and sweeteners.  The three oils that I use in my cooking and baking are organic extra virgin olive oil cold-pressed (the darker the bottle the better), organic coconut oil, and organic avocado oil.  For the most part these oils should be accessible at  your local grocery.  These are the healthiest oils.  Other oils like canola, peanut, vegetable, sunflower, and so forth are highly processed.  It's best to avoid these oils.  They can actually cause weight gain and other negative side effects.  Be careful to read the bottles.  Some companies mix olive oil with another oil like canola oil.  Regarding spices I use Simply Organic spices.  I found a simple, clean looking spice rack on their website that fits nicely on our countertop.  I also use pink Himalayan sea salt or Celtic light grey sea salt.  These are the very best salts out in the market.  Any other salt product is processed way too much and has little to no mineral content.  Himalayan and Celtic sea salts are full of good minerals and vitamins.  Do yourself a big favor and throw out your table salt.  Table salt could possible be causing people numerous health issues.  Another must have spice in the pantry is vanilla extract.  I use this pretty much on a daily basis to make morning smoothies for my family.  For sweeteners, go natural.  I use only low glycemic options.  This is how I stay sugar-free with my diet.  I like to use coconut nectar, coconut manna or coconut butter, coconut sugar, real maple syrup, and raw local honey.  You could use stevia too, but personally it's not one of my favorites.  I have stopped using agave, brown sugar, brown rice syrup, and all refined sugar as they are considered high glycemic.  Trust me.  If you kick your sugar habit for good and replace it with the healthier choices I mentioned above, you will lose a lot of weight.  And I mean a lot!

We need to know the truth about the food we eat.  Those of us who live in the US unfortunately live in a country that is too lax on food regulations. Other countries ban harmful or potentially harmful chemicals, ingredients, and foodstuffs whereas the US does not.  So we need to get to the truth to protect ourselves and our families.  

What I recommend to others who want to embrace this way of eating but don't think they can afford it?  Gain the knowledge about eating clean and take baby steps.  You have to start somewhere.  Cook simple foods with less meat and more vegetables.  The flavor is in the vegetables not necessarily in the spices.  The spices help enhance flavor.  The best spices to use preferably on a daily basis are black pepper, cumin, turmeric, cinnamon, and red pepper flakes.  If you choose fresh, local, organic produce I promise you you will taste the difference.  Also choose local, organic meats if possible.  If organic is not available, choose grass-fed meats.  I also love wild caught fish for sustainability and health benefits.

So here's to your health and happiness!  I hope that this was helpful.  If you have questions or need some help in getting started, let me know.  I'm happy to help!

Resources for Clean Eating

My 1 Month Health Coaching Program

Advanced TRS

Favorite Brands

 Himalania Fine Grain Himalayan Pink SaltCheck Price Celtic Sea Salt Light GreyCheck Price Simply Organic Get Crackin'Check Price Simply Organic SpicesCheck Price Simply Organic SpicesCheck Price Pure Vanilla ExtractCheck Price Trader Joe's Organic EVOOCheck Price Organic EVOOCheck Price Nutiva Coconut OilCheck Price BetterBody Coconut OilCheck Price Dr. Bronner Coconut OilCheck Price Bella Vado Avocado OilCheck Price Raw Coconut NectarCheck Price Nutiva Coconut MannaCheck Price Organic Coconut SugarCheck Price Organic Maple SyrupCheck Price Raw Local HoneyCheck Price Mary's Gone CrackersCheck Price Skinny Chicks Eat Real FoodCheck Price

“When you become cautious of eating clean, you understand that eating this way is an investment on your health.”

---