Well Labs brings vitamins with a conscious

welllabs.png

Business Spotlight!!! 

Name: Well Labs

Website: mywelllabs.com

How did you start? 3 crazy girls wanted to give everyone, EVERYONE access to easy and practical nutrition information. Well Labs started in Cedar Rapids, IA, but delivers nutrition and health all over the U.S.

Tell us a little bit about yourself? Your home life?: We are 3 busy ladies: Chiropractors, nutritionists, business owners, moms, sisters, professors, wives, etc. We have a lot going on and we have realistic health, not idealistic health in mind.

What is your main focus in health?: Nutrition, and convenience!

What is your basic routine? : We all three have different lives, and 3 different routines!

Do you participate in charities or nonprofit help?: "Get health. Give back." is our motto. We donate part of our profits to making lifestyle medicine and preventative health accessible to kids that can't otherwise afford it.

What are your goals or intentions?: To make nutrition high quality easy, practical, and accessible.

What advice would you give to someone looking into wellness?: Do what's right for your body. Not everyone is the same!

How can we help support you?: Visit mywelllabs.com, read our blog, check out our mission and our shop.

Big THANK YOU to Well Labs for taking the time to fill us in on their offerings and to get to know them! In my life I have started utilizing their vitamins and love that a portion of it goes to kids in need of their vitties! 

Make sure to take advantage of their December special! These are 3 stellar women I have the privilege of knowing, let's show them our support! 


If you haven't joined my Journey to Wellness then jump on board! Click LIKE or FOLLOW!

instagram Block
This is an example. To display your Instagram posts, double-click here to add an account or select an existing connected account. Learn more



Brides or Bridezillas? Don't let your food stress you out!

Brides....Bridezillas? Don't let your food stress you out! 

As a "newly" engaged woman I am learning that it is no surprise why the term Bridezillas exists! After hearing the stories from many of my wedding vendors and seeing the push for brides to be smaller in their dress I learned one thing...they probably aren't Bridezillas, they are probably just HUNGRY! 

Depleting the body of precious nutrition and fuel is surely a recipe for disaster. Some couples even begin a family shortly after marriage. With those hungry bodies and finished goals it is a common time for adding on too much too soon or choosing those junk food items that were on the NO list for so long. A woman's body is her child's only source of nutrients for building their systems for the rest of their life

If fitting in a smaller dress is on the agenda or if having kids after the wedding is the plan, then special care and the right plan is surely essential! 

If you are that bride or know of one that needs help ....Email me to make that plan become a reality! 


Follow my bridal and Journey to Wellness on Instagram! 

instagram Block
This is an example. To display your Instagram posts, double-click here to add an account or select an existing connected account. Learn more

Thank you for stopping by! 

Guest Blog: Frozen Salted Chocolate Peanut Butter Protein Cups

Frozen Salted Chocolate Peanut Butter Protein Cups


Makes 4-6 muffin tin cups (depending on how thick you want them).
25 g protein, 15 g fat
 
Ingredients:
    •    1 scoop chocolate whey or casein protein
    •    1 tsp pure vanilla extract
    •    1 Tbsp. cocoa powder
    •    1 Tbsp. 0% Fage Greek yogurt 
    •    Pinch of salt
    •    Dash of Frank's Red Hot (optional but amazing)
    •    1/2 tablespoon instant decaf coffee granules (optional but amazing)
    •    20-30 stevia drops (more or less depending on how sweet or bitter you like it)
    •    Unsweetened almond or cashew milk
    •    1 tsp virgin coconut oil (adds 5g fat)
    •    1 Tbsp. of natural nut butter (adds 10g fat) 

 
Directions:

Mix all ingredients very well by hand, or whiz it up in the blender, excluding the nut butter, adding milk slowly until reaching brownie batter consistency.  Lightly grease muffin tin pan and empty batter evenly into 4 cups. Divide up the nut butter into however many tins you have, and place a small dollop of peanut butter right in the center of the chocolate batter.  Sprinkle with a pinch of sea salt. (You can also chop up just a couple nuts coarsely and sprinkle that on top as well for texture!)  Freeze for at least 45 min-1 hour.


Find this awesome health coach at her FB page link here! She excels working with athletes as well! 

Jackie's Journey: Adventure to Wellness

FOLLOW ME ON MY JOURNEY TO IOWA NATURALS BIKINI COMPETITION. 

 After so much inspiration and deliberation I've decided to enter into the 2016 Natural Iowa bikini competition on May 14th, 2016. This choice is a goal for myself as I love meeting goals and working towards something that pushes myself. For me it is not about the looks but about a learning process of myself and helping others learn as well.

My intention is to show that this can be attained by eating a plant-based diet, by using young living products for muscles, aches and pains and more, and the process will greatly aided with regular float tank sessions. 

Foods will be blogged, oils will be listed and explained, and, of course, some awesome vlogs when using the float tank! What is the float tank? Check out www.honestfloating.com


The plant based foods naturally keep a body at lower weights and easier to get into competition mode. Our meals at home are already plant based with the exception of 1 local small chicken every other week and eggs. There is some learning to do with the meal plans, however I do intend to eat more intuitively vs very restricted. The float tank will help me recover while soaking in the Epsom salts in 60 minute sessions and help maintain low stress and excellent focus during this busy time. Finally, by adding essential oils for muscle care, energy, aches and pains and more I can continue to be chemical free and feeling great. 

This journey started September 7th and will be updating social media such as Instagram, Pinterest and this blog! My motivation comes from helping others and any feedback you have is always accepted!! I have amazing coaches and support. Thank you all for being a part of this journey!!


Thank you Dusty Swehla, Lisa Barta and Ernestine Shepherd for this area of inspiration!!! I've made excuses long enough. Time to pony up and just do it!!

Fall Black Bean Soup - YUM YUM!

This is a recipe that I end up making entirely too much of and Rob typically bows out after 2-3 days of it. BUT! The option to freeze some for those busy weeks is always there. Another tip is that we sprinkle nutritional yeast on it for a cheesy flavor and...well...nutrition! 

Ingredients

1 small yellow onion, minced
2 garlic cloves, minced
2 celery stalks, chopped
1 red bell pepper, chopped
2 vegetable stock powder or fresh stock
1 1/2 cups boiling water
2 {15 oz} cans black beans {do NOT drain}
1 teaspoon salt
1/2 teaspoon cumin
2 tablespoons lemon juice
1 1/2 tablespoons arrowroot

*I add 1-2 green peppers, chopped

Sometimes I also add carrots if we have extra (which we always do)

Directions

Add half a can of beans, salt and cumin, and puree soup slightly in a blender {I used my Vitamx but it would fit in a Magic Bullet}, then put into the crockpot. Add the rest of the ingredients.

In a small mixing bowl, combine the arrowroot with 1 1/2 tablespoons of water. Add the lemon and the arrowroot mixture to the soup, and cook until thickened.

Put all of this into the crockpot. 8 hours low, 4 hours high. If it thickens or boils too much liquid out then mix up a little more stock and add it to it! 

Serve and enjoy!

Viola! 

*derived from onehundreddollarsamonth

Guest Blog by Lora Schmuecker- Sweet Potato "Hash"

Sweet Potato "Hash"


Makes 1 serving.  Each serving contains: grams of carbs macros allowed, 10 grams of fat or macro allotment and 15 grams of protein or macro allotment
 
Ingredients:
    •    1 tsp olive or coconut oil
    •    Sweet potato, cooked and cubed (as much as allowed for macro allotment)
    •    Toasted whole wheat bread, crumbled
    •    1 cup chopped kale (without rind)
    •    3 egg whites
    •    Any desired additional chopped vegetables such as broccoli, leeks or red onion
    •    Large pinch of :
    •    Pizza seasoning
    •    Garlic powder
    •    Black pepper
    •    Chili powder
    •    Crushed red pepper
    •    Topping:
    •    2 Tbsp. grated parmesan cheese
    •    1 ½ Tbsp. 0% Fage Greek yogurt
    •    Frank's Red Hot sauce (as desired)
 
Directions:
Heat oil on med/high skillet.  Add potatoes and vegetables, cover and cook for 2 minutes.  Stir and add all seasonings, stir and cook for additional 2 minutes.  Spread evenly across skillet and pour egg whites over evenly.  Cover and try on one side for 3 minutes.  Crumble bread onto bottom of plate.  Flip contents of pan to fry on other side.  Break up into pieces and lay over bread crumbles.  Mix hot sauce, yogurt and parmesan cheese and pour over "hash".  Enjoy!
 
 
Additional Notes:
    •    Variation to add protein: add diced chicken or albacore tuna
    •    Variation to add fats: peanut butter or PB2 is amazing mixed into this as a topping


Find this awesome health coach at her FB page link here! She excels working with athletes as well! 

 

Pf Changs Lettuce Wraps - V

PF Changs Lettuce Wraps

SERVINGS 4-6 

INGREDIENTS
1 lb chicken or tofu, extra firm or firm
3 tablespoons fresh ginger, minced
1 tablespoon garlic, minced
1⁄2 teaspoon dried chili pepper flakes
3 tablespoons sesame oil
2 heads iceberg lettuce, cleaned
1⁄2 cup fresh orange juice
1 tablespoon fresh lime juice
1 tablespoon fresh lemon juice
1⁄4 cup soy sauce
1 tablespoon hoisin sauce
1 ounce scallion, sliced thin
2 tablespoons soy sauce

DIRECTIONS

Dice the chicken into tiny pieces. Place the chicken in a mixing bowl and add 3 tablespoons sesame oil, ginger, garlic, chili flakes and 2 tablespoons soy sauce. Mix together in circular motion until well mixed.
Let marinate in refrigerator for 2-4 hours.

Mix together the remaining citrus juices, soy, and hoisin sauce with a whisk. Reserve until needed.

 

 

 

Clean the romaine lettuce, chopping off the stem, peeling each ‘spear’ and running under clean cold water. Reserve in refrigerator until ready to use. Chop scallions into rings and reserve chilled.

 

 

 

 

Coat a very hot sauté pan lightly with soybean or vegetable oil.


Lay the chicken/tofu around the sauté pan being careful not to lay too many on top of each other. Sear the chicken/tofu until crispy and golden brown, about 2 ½ minutes. Once it is brown, toss gently in pan and sear another 2 ½ minutes. The pan will appear to “burn”, but that is the carmelization and where all the flavor comes from.

 

 

 

 

 


Add ½ of the citrus soy mixture to the sauté pan and coat well. Let the sauce coat the chicken until it is glazed, and thickens on the chicken. Add more or less depending on how “wet” you want your mixture. Spoon chicken onto a plate.

Wrap the chicken mixture in romaine lettuce and top with scallion rings. Serve and enjoy!

The best Zuppa Toscana ever!

Ever since I can remember I have loved a zesty, smooth and also hearty soup. When I visit Italian restaurants and see the soups and smell the flavorful zuppa I feel like running because I know if I eat it I will be left with the worst stomachache ever due to the dairy. 

Today, I present to you, dairy free zuppa!!!! 

Ingredients 

1 medium onion, chopped (I had 1 small red and 1 small yellow, I make due!)

1 TBS extra virgin olive oil

6 cups vegetable bullion 

1 tube Gimme Lean ground "sausage" or 2 Italian sausage links (Big Boy Meats or New Pi has the best options)

3 small russet potatoes, chopped 

1 sweet potato, chopped 

1 TBS garlic, minced/chopped

1 cup almond milk, unsweetened

1/2 tsp red pepper flakes, I added more until it was super deliciously spicy  

1/2 TBS Italian seasoning, recipe below, I also added more until I liked the flavor

2 TBS butter or Earth Balance, unsalted (add after in warm phase)

2 cups kale, I only had spinach on hand so spinach it was!

I simply sautéed the onions and sausage in a sauté pan then added everything except the butter and kale to a crockpot! I put it up to  high until it boiled then reduced to low. When it was about an hour to finished I took the lid off to allow it to thicken a little and then to warm. Add the butter and kale. 

 

Italian Seasoning, yield 10 TBS

2 TBS basil

2 TBS marjoram

2 TBS thyme

2 TBS oregano

2 TBS rosemary

 

Italian Dressing Recipe (unreal!!)

This has to be one of my favorite new recipes for the year! I actually had this at Dhamma Pakasa where I learned the Vipassana meditation technique for 10 days silently. 

The fresh crunch of the salad with all of the wholesome goodness of the fixins, what a treat! 

Italian Dressing

This makes about 8 ounces and I mix it up into a 16 wide-mouth ball jar and use one of those metal balls that come with a protein shake mixer cup to mix it. OR traditional whisking works too but the ball in the  jar really helps when you want to pour some out in a snap. 

2 1/2 tsp & a pinch - Soy Sauce or Tamari or Braggs liquid aminos

1 1/2 tsp & pinch lemon juice

2 1/2 tsp & pinch Braggs apple cider vinegar

2 1/2 tsp &  pinch balsamic vinegar

1/4 cup + 2 1/2 tsp & pinch water

1/3 tsp & pinch salt 

1/3 tsp & pinch pepper

2 1/2 tsp & pinch honey

3/4 tsp dill, dried

1/8 tsp oregano

1/8 tsp basil 

1/8 tsp mustard powder

2 1/2 tsp &  pinch tahini

1/3 cup + 1 TBS + 1/8 tsp extra virgin, olive oil

Creamy delicious dressing!! 

Creamy delicious dressing!! 

Naked salad!

Naked salad!

Eat and enjoy!!! 

Take a photo of your meal and tag us or post on our Facebook wall. #honestlivingrecipes

 

Pumpkin sweet potato red lentil chili

This recipe has a new flavor of any chili I've ever had. It has lots of flavor and incredibly good for you. 

yield: 6              prep time: 10 minutes        cook time: 4-8 hours     

image.jpg

2 15 ounce cans kidney beans, drained & rinsed

2 cups vegetable broth

2 15 ounce cans fire-roasted diced tomatoes, watch for added sugars and excess sodium

1 cup dry red lentils 

1 cup pumpkin puree, recipe below

1 cup chopped yellow onion, I just did 2 small

1 TBS cocao powder, make sure you're using real cacao and cocoa powder

1 TBS chili powder 

1 tsp cinnamon 

2 tsp cumin 

1/2 tsp cloves

1 tsp kosher salt

1-2 sweet potatoes, chopped into inch pieces 

image.jpg

1- Add ALL ingredients to a 3-quart or larger crock pot. Stir!! 





image.jpg

2- Cook on high for 4-5 hours or low for 8. I prefer things a little more fresh vs cooking a looooong time and having them mushy. But in this recipe you want to go long enough that the lentils are soft. I didn't cook mine entirely too long, 3-4 hours and they were still fine. My cooker gets really hot though. 

image.jpg

Pumpkin Puree

image.jpg

1-2 small pumpkins

*this made about 2-3 cups or more

Get a metal or glass casserole dish. Heat oven to 350-400 degrees. I chose 350 degrees and just went longer, I like to always under cook then cook more vs cook too much then be stuck with an over cooked item. Place pumpkin in dish, and grease up with olive oil, avocado oil, or coconut oil. Cover with foil and set timer for 25 minutes. Check pumpkin with fork. If you feel the  skin getting soft this is great! Rotate the pumpkins and keep them evenly cooking. 

I eventually cooked for 40 minutes, took out one that was done and finished the other for another 10. Cut it in half to then scoop out the seeds, save them for baking with oil and salt to then have for a snack! 

Put it all into a Vitamix or blender and there you have it! Pumpkin puree! 

image.jpg
image.jpg
image.jpg
image.jpg

Enjoy these farm fresh goodies and look for more once Iowa produces and provides these goodies! 

Please share and comment, I love to hear what you think of these when you try them. Tag me with #honestlivingrecipes or connect with me via the social media links below! 

(En-R-Gee, Clove, Fennel, Cypress, Lemongrass, Breathe Again and Peace & Calming) Decembers Essential Rewards Order

Each month I take advantage of something called Essential Rewards. Essential Rewards are monthly orders that accrue points to be used towards future purchases. The longer you are with YL the bigger percentage of each months order on ER comes back to you. I am at 15% of my monthly order coming back in ER points. I will be saving these up for a larger purchase or when I need something and it's not my usual ER date of the 23rd of the month. I edit the order each month to what i need but some people get the same things every month. It's your choice! 

This month I ordered the oils in the photo above and will explain them more in detail. 

En-R-Gee: I LOVE this oil, I tried it out prior and use it in my diffuser on the days I'm feeling like I could use a little boost. I am also sending one to Robs office for him to use on those long days too. This blend increases vitality, circulation, and alertness. Ingredients: Rosemary, Juniper, Lemongrass, Nutmeg, Idaho Balsam fir, Clove, and Black Pepper. Application: Dilute 1 part EO to 2 part V-6 oil complex. Diffuse, directly inhale or add 2-4 drops to bath water (not too hot). For topical, dilute as above indicated and apply to temples, back of neck, forehead, chakras, and Vita Flex points or as desired. Diffuse for 15-20 minutes several times a day if desired. Rub on feet and Awaken on temples for intensified effect. (You can look up the uses of these other oils at YLsearch.com)

Clove: Medical purposes: Anti-aging, antitumoral, antimicrobial, anti-fungal, antiviral, analgesic/anesthetic, antioxidant, anticoagulant, anti-inflammatory, stomach protectant (ulcers), anti-parasitic (worms), anticonvulsant. Uses: Anti-aging, cardiovascular disease, arthritis/rheumatism, hepatitis, intestinal parasites/infections, for numbing all types of pain, throat/sinus/lung infections, cataracts, ulcers, lice, toothache, acne. Fragrant Influence: A mental stimulant, encourages sleep, stimulates dreams, and creates a sense of protection and courage. Application: Dilute 1 part EO to 4 parts V-6, apply 2-4 drops on location needed, gums, mouth, chakras or Vita Flex points. Diffuse, or take as dietary supplements. For a tickling cough, put a drop on back of tongue. 

Cypress: Medical Properties: Improves circulation and strengthens blood capillaries, anti-infectious, antispasmodic, discourages fluid retention. Uses: Diabetes, circulatory disorders, cancer (Jean Valnet, MD), grounding, stabilizing. Fragrant Influence: Eases the feeling of loss and creates a sense of security and grounding. Also helps heal emotional trauma, calms, soothes anger, and helps life flow better. Can help soothe irritating coughs and minor chest discomforts. Application: Dilute 1 part EO with 1 part V-6. Apply 2-4 drops on location, massaging toward center of body. Apply on chakras and/or Via Flex points. Inhale directly. Diffuse. Take as dietary supplement. 

Fennel: Medical Properties: Anti-diabetic, anti-inflammatory, antitumoral, estrogen-like, digestive aid, anti-parasitic (worms, anti-septic, antispasmodic, analgesic, increases metabolism. Uses: Diabetes, cancer, obesity, arthritis/rheumatism, urinary tract infection, fluid retention, intestinal parasites, menstrual problems/PMS, digestive problems. Application: Dilute 1 part EO with 1 part V-6. Apply 2-4 drops on location, chakras or VF points. Inhale directly. Diffuse. Take as dietary supplement. 

Lemongrass: Medical Properties: Anti-fungal, antibacterial, anti-parasitic, anti-inflammatory, regenerates connective tissues and ligaments, dilates blood vessels, improves circulation, promotes lymph flow. Uses: Bladder infection, respiratory/sinus infection, digestive problems, parasites, torn ligaments/muscles, fluid retention, varicose veins, Salmonella. Fragrant Influences: Promotes psychic awareness and purification. Application: Dilute 1 part EO with 4 parts V-6. Apply 1-2 drops on location, chakras or Vita Flex points. Inhale directly. Diffuse. Take as dietary supplement. 

Peace & Calming: This blend promotes relaxation and a deep sense of peace and emotional well-being. helping to dampen tensions and uplift spirits. When massaged on the bottom of the feet, it can be a wonderful prelude to a peaceful night's rest. It may calm overactive and hard-to-manage children. It also reduces depression, anxiety, stress and insomnia. Ingredients: Blue Tansy, Patchouli, Tangerine, Orange, Ylang Ylang. Application: Diffuse, directly inhale or add 2-4 drops to bath water (not too hot). Apply at wrists, edge of ears, or foot Vita Flex points. Dilute 1:15 parts with V-6. Put 4-8 drops on cotton balls or tissues and put in or on vents. Combine with lavender for insomnia and German chamomile for calming. (You can look up the uses of these other oils at YLsearch.com)

Breathe Again Roll-On: This supercharged version of the RC blend is packaged in a convenient dispenser for easy use when air pollution makes it difficult to breath or throat and nasal congestion strike. Contains four different eucalyptus oils and five additional EO's, all known for their ability to relax airways, make breathing easier and reduce coughing. In addition, these oils have anti-inflammatory characteristics. Ingredients: Eucalyptus (E. staigeriana), Eucalyptus (E. globulus), Eucalyptus (E. radiata), Eucalyptus blue (Azul), Laurus nobilis (bay laurel), Peppermint, Copaiba, Myrtle, Manuka, Fractionated (virgin) coconut oil, Rose hip seed oil. Application: Roll onto throat, neck, or chest every 15-30 minutes for up to 4 hours for relief of symptoms related to colds, coughs, or sinus/lung congestion. (You can look up the uses of these other oils at YLsearch.com)

And there you have it! That is the power house I have in my home now just from ONE Essential Rewards month. Now I have more points put aside and I have all these goodies at my fingertips. Did I mention I LOVE what I do? I also health coach and think, "Wow, if I got paid for every apple I had people eat, I'd have some change!" Well in this case everyone benefits too!

You can join this amazing opportunity to make your health also your wealth! 

Check out my link by clicking here, select the Premium Starter kit. By starting with this package you get 7 oils and a diffuser along with many other benefits. 

Send me a message with questions or concerns to mail@jackie-fetter.com

Thank you for reading and see you next time! 

Oopsie! Raw Vegan Banana Cream Pie

Well! I tried my hand at a raw vegan banana cream pie.....and I even failed at my cheat! I bought a crust made from New Pioneer Coop here in Cedar Rapids to test it out, and I forgot to bake it! I know I also recently had a blog about reducing sugar, I think this is a nice way to have a sweet treat without all the processed junk. 

Despite that the pie is delicious! I can't wait until I try it with the intended pie crust. 

Prep and Total Time- 15 minutes, Serves 8, Gluten Free, Dairy Free, (Vegan)

Crust:

1 heaping cup of walnuts

1 heaping cup of pitted dates (soaked for about 10 minutes in warm water and drained)

Filling:

1.25 cups cashews, soaked for at least 4 hours or overnight, then drained

3.5 TBS coconut oil, melted

1/4 cup agave nectar or maple syrup

1 medium just ripe banana (1/2 cup mashed up) **You can alter this with other fruits also, mango is great when it's in season! 

1/3 cup full fat coconut milk (scrape off the top, the cream, and set it aside to make whipped topping)

1/2 tsp pure vanilla extract

1/4 tsp sea salt

2-3 TBS lemon juice

Place soaked dates in the food processor and process until small bits remain and/or forms into a ball. Remove and set aside. Process the walnuts in processor until a meal consistency is achieved. Add back in dates and a pinch of salt and mix to combine. When squeezed between two fingers, the crust should stick together and feel moldable. If too dry, add another date or two. If too wet, add a little almond or walnut meal. Press into a springform pan, or an 8x8 baking dish or round cake pan lined with plastic wrap or parchment. Press until flat, going up the sides about 1/2 inch. Place in freezer to set. 

In blender add all filling ingredients and blend until smooth and creamy, about 1-2 minutes. If it's having trouble blending, add a little more agave or water to encourage it along. It should be silky smooth when completely combined. 

Taste and adjust seasonings as needed. Line the crust pan with sliced bananas. Pour filling into crust and smooth with a spoon. Tap to release any air bubbles if it is thicker, mine poured right in. Cover and freeze it to set, about 4-6 hours. 

To serve, thaw 5 minutes, top slices with coconut if you'd like or homemade coconut whipped cream, crushed peanuts or caramel sauce. It should keep for about 1 week in the freezer. 

Enjoy!!!! 

Coconut Whip

Cream remnants of the can of coconut milk

1/2 TBS light brown sugar

1/2 TBS coconut sugar (use organic and fair trade for best quality)

1 TBS vanilla extract

Whip! And whip it good. 

Comment and follow my blog by clicking the follow link below. Share and Pin these to help people access great new recipes!

Butternut Squash & Black Bean Enchiladas and the health benefits!

This is an incredibly tasty and easy recipe for a full flavor Mexican dish. By using a plant based protein we cut down on things like cholesterol, fat and excess weight, not to mention it's more sustainable and ethical. Here is the recipe and photos to guide you. Enjoy!

Make sure to read further in the blog about the benefits of these natural whole foods!

Butternut Squash and Black Bean Enchiladas

Servings: 8, size: 1 enchilada

Ingredients

1 cup red enchilada sauce, I made my own and have the recipe below

1 tsp olive oil

2-3 cups peeled butternut squash, cut into small chunks 1/2 inch diameter (to peel use a vegetable peeler and cut off ends then scoop out seeds with spoon)

1 small onion, diced

3 cloves garlic, minced

1 jalapeno, seeded and diced 

10 oz can of diced tomatoes with green chilies, I realized too late that we only had a can of stewed tomatoes so I used those! 

1 1/2 cups reduced sodium canned black beans, rinsed and drained (1 can approx)

1/2 cup fresh cilantro, diced

1 tsp cumin

1/2 tsp chili powder

1/4 cup water, this may be less or more

8 tortillas of your choice, we use whole grain or chia seed variety

*optional 2 TBS chopped scallions, for garnish

Directions: Preheat oven to 400 degrees, place 1/4 cup sauce onto bottom on large baking dish. 

Heat olive oil over medium-high heat in large skillet, add onions, garlic and jalapeno and cook 2-3 minutes until onions are translucent and garlic is fragrant. Add cubbed squash, tomatoes, beans, cilantro, cumin and chili powder and season with salt and pepper to taste. If there is already plenty of liquid then cover and cook over medium-low heat, stirring occasionally, until the squash is tender, about 30 to 35 minutes. If more liquid is needed to soften this all up then add more slowly. Remember, the lid being on will create moisture of it's own. It is easier to start out with less and add moisture then to have to turn up the heat to reduce the moisture thus over cooking. 

Lay out one tortilla at a time and fill it with a generous 1/3 cup of the mix in the skillet. Repeat with remaining tortillas and place them all into the baking dish, I used a 9x11 glass dish. Pour over remaining sauce and cover dish with foil and cook for about 10 minutes. 

Serve and enjoy! 

I also free-styled some salsa out of some cherry tomatoes, red onions, garlic, onion salt, garlic powder and cumin for topping. 

Enchilada sauce

3TBS olive oil

1 TBS flour, I used coconut

1/4 cup chili powder

2 cups vegetable stock

10 ounces tomato paste, however I used a small can which was 6 ounces (kind of thought it a waste to open up a second can when I wouldn't be using it all)

1 tsp dried oregano

1 tsp ground cumin

1/4 tsp garlic powder

1/4 tsp onion salt

In medium sauce pan heat oil, add flour, smooth and stir with wooden spoon. Cook for 1 minute. Add chili powder and cook for seconds. Add stock, paste and spices. Stir to combine. Bring to a boil, reduce heat to low and cook approx. 15 minutes until it is thick and smooth. Adjust seasonings to your liking. 

*Freeze some and save it for later!

Benefits of Black Beans

Black beans were first domesticated thousands of years ago in Peru, and quickly became a staple of the South American diet. They first came to Europe when explorers came home with them in the 1500s.

They are very high in fiber, folate, protein, and antioxidants, along with numerous other vitamins and minerals. Black beans make a complete protein when paired with brown rice, which is often why they are so commonly included in a vegetarian diet.

Digestive Tract Benefits

The high quantity of both protein and fiber in black beans help to move food through the stomach to the large intestine at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.

Blood Sugar Regulation

The steady movement of protein and fiber through the digestive system allows for a measured breakdown of food into its component parts. This even breakdown of food helps to curtail extremes regarding simple sugar uptake from the digestive tract. An excess of simple sugar uptake all at once can produce an unwanted blood sugar spike. A lack of simple sugar uptake may produce a rapid blood sugar drop. Either extreme can upset blood sugar balance. The quantity of fiber and protein in black beans helps avoid both extremes.

Cardiovascular Health

Black beans are abundant in soluble fiber, which is specifically the type of fiber that has been found very helpful in lowering blood cholesterol levels. Lowered risks of coronary heart disease and heart attack have both been associated with increased consumption of soluble fiber, particularly from legumes.

Black beans also contain a wide variety of both antioxidant and anti-inflammatory properties, which combat cardiovascular disease. Antioxidant and anti-inflammatory protection is particularly important for the cardiovascular system. When blood vessels are exposed to excessive oxidative stress or inflammation, risk for disease development is considerably higher. The prevention of oxidative stress and inflammation lowers risk of acquiring most cardiovascular diseases.

Black beans are also high in folate and magnesium, both nutrients highly associated with preservation of cardiovascular health, and the antioxidant minerals zinc and manganese.

Cancer Prevention

Considering that black beans contain at least 8 different flavonoids with enormous antioxidant potential, and their high content of phytochemicals, it's hardly surprising that studies have connected black bean consumption with reduced risk of certain cancers. Recent studies have suggested considerable effectiveness against colon adenoma, a non-cancerous tumor that can progress into colon cancer.

Nervous System Health

Folate, or vitamin B6, is particularly abundant in black beans. The nervous system relies on folate to produce the amino acids it needs to function. For pregnant women a deficiency in folate can cause the improper development of the fetus's brain and spinal cord. The high iron content of black beans is also particularly beneficial to pregnant women.

Rich in Molybdenum

Black beans are an extremely rich source of the trace mineral molybdenum. Molybdenum serves the useful purpose of breaking down and detoxifying sulfites found in foods like salads and wines. Many people are sensitive to sulfites, and may they cause rapid heartbeat, headache or disorientation when consumed. Studies also suggest that molybdenum deficiencies can result in impotence in older men.

*from healthdiaries.com

Benefits of Butternut Squash

Lowering and preventing high blood pressure

Getting enough potassium in your diet is just as important as lowering your sodium intake when it comes to maintaining a healthy blood pressure.2 According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4,700 mg recommendation.3

Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes.3

Preventing asthma

The risks for developing asthma are lower in people who consume a high amount of beta-carotene, the antioxidant that gives certain fruits and vegetables their bright orange pigments. Look for other orange plant foods like papaya, apricots, broccoli, cantaloupe, pumpkin and carrots to increase your beta-carotene intake.6

Lowering cancer risk

Beta-carotene has also been shown to have an inverse association with the development of colon cancer in the Japanese population.4

Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition.5

Managing diabetes

Type 1 diabetics who consume high-fiber diets have lower overall blood sugar levels, while type 2 diabetics have improved blood sugar, lipids and insulin levels. One cup of butternut squash provides about 6.6 grams of fiber out of the recommended 21-25 g/day for women and 30-38 g/day for men.

Healthy looking skin and hair

Butternut squash is also great for your skin because it of its extremely high vitamin A content, which is needed for sebum production that keeps hair moisturized. Vitamin A plays an important role in the growth of all bodily tissues, including skin and hair.

As an added bonus, one serving of butternut squash provides over 50% of the required vitamin C intake for the day, which is needed for the building and maintenance of collagen that provides structure to skin and hair.

Promoting regularity

Maintaining a high fiber diet helps to prevent constipation and promote a healthy digestive tract.

Recent studies have shown that dietary fiber may even decrease inflammation and improve immune function, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity. Increased fiber intakes have also been shown to lower blood pressure and cholesterol levels and enhance weight loss for obese individuals.

Boosting immune function

Plant foods like butternut squash that are high in both vitamin C and beta-carotene offer an immunity boost from their powerful combination of nutrients. Some studies have shown that high-fiber foods may also offer improved immune function.

*from medicalnewstoday.com

Thank you for reading today! Share this and make your own at home! Tag us at #honteslivingathome

Enjoy!

 

Slow Cooker Quinoa and Squash

Slow Cooker Quinoa and Squash

As this layered slow ­cooker squash casserole recipe cooks, the liquid from the tangy tomatillo salsa and summer squash is absorbed by the quinoa, adding tons of flavor to the final dish.

Yield: 10 servings Active Time: 30 Total Time: 240

Ingredients

12 ounces tomatillos, husked, rinsed and chopped

1 pint cherry tomatoes, chopped (I subbed in my very own steamed tomatoes, 1 32 ounce jar)

1 poblano or bell pepper, chopped

1/2 cup finely chopped white onion

1 cup vegetable stock

1 tablespoon lime juice

1 teaspoon salt

1 cup quinoa

1 cup kidney beans

2 pounds small yellow summer squash, cut into 1/4­inch slices

2 tablespoons chopped fresh oregano

Preparation

  1. Combine tomatillos, tomatoes, pepper, onion, lime juice and salt in a medium bowl.

  2. Coat a 5­ to 6­quart slow cooker with cooking spray. Layer quinoa, 1/3 cup cheese and

    all of the squash in the slow cooker. Top with another 1/3 cup cheese. Spread the tomatillo mixture on top, but don’t stir the ingredients together. (Refrigerate the remaining cheese to use for the topping.)

  3. Cover and cook on Low for 4 hours. Serve sprinkled with oregano and the remaining 1/3 cup cheese.

Make this and let us see!! #honestlivingcooking

Crockpot Tikka Masala, YUM!

Slow Cooker Tikka Masala

The benefits of spices and convenience of a crockpot make this recipe a winter win!

Total Time:8 hrs 15 minutes

Prep Time: 15 minutes

Cook Time: 8 hours

Servings: 6 Ingredients

  • ●  5 boneless skinless chicken breast halves, cut into 1 inch pieces (about 3 lbs) (there are options via Iowa Valley Food Coop

  • ●  1/2 large yellow onion, finely diced

  • ●  4 garlic cloves, minced

  • ●  2 tablespoons freshly grated ginger

  • ●  1 jalapeño, stemmed, sliced in half and seeds removed

  • ●  1 (29 ounce) can tomato puree (I used my own canned stewed tomatoes and blended them)

  • ●  1 1/2 cups plain yogurt (I opted for a goats yogurt, make sure it's low sugar)

  • ●  2 tablespoons extra virgin olive oil

  • ●  2 tablespoons lemon juice

  • ●  2 tablespoons garam masala

  • ●  1 tablespoon cumin

  • ●  1/2 tablespoon paprika

  • ●  2 teaspoons salt (to taste)

  • ●  3/4 teaspoon cinnamon

  • ●  3/4 teaspoon fresh ground black pepper

  • ●  1 ­3 teaspoon cayenne pepper

  • ●  2 bay leaves

  • ●  1 cup heavy cream (I opted for half coconut half almond milk)

  • ●  1/2 tablespoon cornstarch (I used arrowroot)

  • ●  long grain white rice or basmati rice, cooked

  • ●  chopped cilantro, for serving 

tikka 2.jpeg

Something that I didn't do that I would highly suggest is steaming some vegetables for a side dish and pouring some of the sauce over them and eating it with this. There is also always the option to throw the vegetables into the crockpot but I didn't want to throw off the liquid in the crockpot if the vegetables gave out excess liquid. 

Directions

In a large mixing bowl combine chopped onions, minced garlic, grated ginger, sliced jalapeño, tomato puree, plain yogurt, olive oil, lemon juice, Garam Masala, cumin, paprika, salt, cinnamon, pepper and cayenne pepper. Stir until combine.

Pour half of sauce mixture into a large slow cooker then add in diced chicken followed then cover chicken with remaining sauce. Add in 2 bay leaves.

Cover slow cooker with lid and cook on low heat for 8 hours (or high for 4 hours).

In a mixing bowl, whisk together milk and arrowroot, pour mixture into slow cooker and gently stir. Allow mixture to cook 20 minutes while you prepare the rice.

Remove bay leaves and sliced jalapeño and serve warm over rice and sprinkle with chopped cilantro. 

Check out and share some of the other recipes from previous posts! Serve up some delicious meals this winter!

Tips & Essential Oils for Sugar Control!

The hot topic right now is sugar, sugar, sugar! This sweet sensation is destroying the health of many and is a hard one to reduce. I've waded through some articles, documentaries and online journals to find information for a good read! 

How much sugar ARE we eating? 

1. According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are (7): Men: 150 calories per day(37.5 grams or 9 teaspoons). Women: 100 calories per day (25 grams or 6 teaspoons).”

Review this website for the common items you consume and take note to see if your days are high or low in sugars. 

How can we reduce sugar? What helps with cravings?

Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar swings, and may cause sugar cravings to become more frequent.

Drink water. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and wait a few minutes to see what happens. Caution: soft drinks are now America’s number one source of added sugar.

Eat sweet vegetables and fruit. They are naturally sweet, healthy and delicious. The more you eat, the less you’ll crave sugar.

Use gentle sweets. Avoid chemicalized, artificial sweeteners and foods with added sugar. Use gentle sweeteners like maple syrup, brown rice syrup, dried fruit, stevia and barley malt.

Get physically active. Start with simple activities like walking or yoga. Start with 10 minutes a day and gradually increase. Being active helps balance blood sugar levels, boosts energy, and reduces tension which will eliminate the need to self­medicate with sugar!

Get more sleep, rest and relaxation. Simple carbohydrates, such as sugar, are the most readily usable forms of energy for an exhausted body and mind. If you are in a chronic state of stress and/or sleep deprivation, your body will crave the quickest form of energy there is: sugar.

Evaluate the amount of animal food you eat. According to yin/yang principles of eating (such as in Macrobiotics and TCM), eating too much animal food (yang) can lead to cravings for sweets (yin). Imbalances can also occur with too little animal protein (for some individuals). Through experimentation and intuition, you can find which foods create balance for you as an individual.

Eliminate fat­free or low­fat packaged snack­foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on the roller­coaster ride of sugar highs and lows.

Experiment with spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.

Slow down and find sweetness in non­food ways! Every craving is not a signal that your body biologically requires sugar. Cravings often have a psychological component. By identifying the psychological causes of food cravings and substituting lifestyle and relationship adjustments accordingly, you can begin to find balance and take charge of your health. When life becomes sweet enough itself, no additives are needed! 

Essential Oils for Sugar Cravings and to Satiate Self.

As many of you know, I LOVE my Young Living essential oils. My body, home and place of work includes the use of oils. Why not use them to curb sugar cravings? Let's check it out!

Sugar cravings can be caused by:

  • Nutritional Imbalance

  • Mental Fatigue or Low Energy

  • Emotional Eating/Habitual Patterning

  • Emotional Stress

Essential oils address the emotional and physical components of these issues.

Dill Dill Essential Oil has traditionally been used to support the digestive and respiratory system. It is stimulating, revitalizing, and balancing. Roman gladiators rubbed Dill on their bodies, believing that they could reduce nervousness and stress before battle. Inhale or diffuse this oil, also use on a 50:50 diluted mix on temples, abdomen or as desired. Maybe used as dietary supplement.

Slique - Helps to control sugar cravings and hunger while providing maintaining healthy blood sugars when already in normal range. It also contains oils that have cleansing properties and is part of Young Living's Healthy Weight Management Kits. Just place a few drops of this oil in water to promote cleansing of the body and help control hunger, especially when used in conjunction with Young Living's Slique Oolong Tea or the Slique Kit.

OcoteaFrom the cinnamon family, it may help to maintain blood sugar levels already in the normal range. Ocotea also has natural cleansing and purifying properties. Dilute 20:80 for putting on desired locations, diffuse or inhale. Maybe used as dietary supplement. 

Peppermint Alan Hirsch MD studied peppermint's ability to directly affect the brain's satiety center, which triggers a sensation of fullness after meals. Put a drop into your drinking water. Maybe used as dietary supplement. 

Shop and begin getting oils here now! Click.  

 

 

 

 

Here is the link to the new documentary Fed Up. Click here. 

OR 

Come to our viewing November 10th 5:30-7:30, the movie will run for 92 minutes and discussion, optional hour until 8:30 to go into further discussion. For location click here. 

Click the Facebook event here to RSVP! Thank you! Check out my Facebook page here! 

 

Thank you for checking out this blog and look for the next one on a great Indian recipe crockpot style! 

Apple-Banana Protein Pancakes

I love a hearty breakfast. The benefits of getting water and food in the beginning of the day are huge. In this meal we combine fruit, protein, eggs, and much more for a satisfying and delicious breakfast. The flaxseeds provide antioxidants that repair damage from free radicals.

Freeze some for a quick meal!

cakes juice.jpeg

1/4 cup instant oats

1/2 cup protein powder, try the brand I use at this link, click here

2 TBS ground flaxseed

1 tsp baking powder

1/2 tsp salt, I use pink Himalayan 

1 very ripe banana

2 whole eggs, I get mine from a friend in Cedar Rapids, the money goes to children in Africa

1 cup thawed frozen apples, I order mine from Iowa Valley Food Coop

2-4 TBS almond milk, I use half coconut half almond

*nutmeg and cinnamon for sprinkling, agave for drizzle

In a medium bowl, combine oats, protein powder, ground flaxseeds (ground in coffee grinder), baking powder and salt. Whisk to mix. 

Peel banana and place into a separate bowl. Mash with a fork, then stir in eggs. Add wet mix to dry, and stir until well mixed. Let stand for 5 minutes. 

Gently fold in apples. Add milk, 1 TBS at a time, to reach pourable consistency. 

Heat a griddle or large skillet, and add cooking oil. We used coconut. Check frequently as the powder will make it seem to burn. Ours came out dark but the flavor was amazing and the burn was superficial. 

fry cakes.jpeg

Top with more fruit or spices if desired. Makes about 4 pancakes. 

Olive you!

In my house we have either a plethora of food (yes I cook constantly) or snack heaven. Rob tends to remember better than I that a big bowl of olives is delicious!

What is so deliciously amazing about olives? Read these top 10 benefits!

This is a variety we purchased at Fresh Market by selecting from multiple options. There's even garlic and red pepper in it! (Some cheese but that's not up our alley.)

This is a variety we purchased at Fresh Market by selecting from multiple options. There's even garlic and red pepper in it! (Some cheese but that's not up our alley.)

1. Cardiovascular Benefits

When free radicals oxidize cholesterol, blood vessels are damaged and fat builds up in arteries, possibly leading to a heart attack. The antioxidant nutrients in black olives impede this oxidation of cholesterol, thereby helping to prevent heart disease. Olives do contain fat, but it’s the healthy monounsaturated kind, which has been found to shrink the risk of atherosclerosis and increase good cholesterol. When diets low in monounsaturated fat are altered to increase the monounsaturated fat content (without becoming too high in total fat), research study participants typically experience a decrease in their blood cholesterol, LDL cholesterol, and LDL:HDL ratio. All of these changes lower our risk of heart disease.

Recent research studies have also shown that the monounsaturated fat found in olives (and olive oil) can help to decrease blood pressure. The oleic acid found in olives–once absorbed up into the body and transported to our cells–can change signaling patterns at a cell membrane level (specifically, altering G-protein associated cascades). These changes at a cell membrane level result in decreased blood pressure.

2. Weight Loss

It appears that monounsaturated fats, the kind found in olives, when replacing saturated fats, may encourage weight loss. Olive oil consumption has been shown to breakdown fats inside fat cells, get rid of belly fat and reduce insulin insensitivity.

People who have the highest olive consumption eat fewer calories overall and are rarely overweight. Blood tests show they have higher levels of serotonin, a so-called satiety hormone that makes us feel full.

The aroma extracts from olive oil can leave us feeling fuller, cutting our calorie intake by almost 200 a day, they said.

3. Cancer Prevention

The antioxidant and anti-inflammatory properties of olives make them a natural for protection against cancer because chronic oxidative stress and chronic inflammation can be key factors in the development of cancer. If our cells get overwhelmed by oxidative stress (damage to cell structure and cell function by overly reactive oxygen-containing molecules) and chronic excessive inflammation, our risk of cell cancer is increased. By providing us with rich supplies of antioxidant and anti-inflammatory nutrients, olives can help us avoid this dangerous combination of chronic oxidative stress and chronic inflammation.

Black olives are a great source of vitamin E, which has the brilliant ability to neutralize free radicals in body fat. Especially when working with the stable monounsaturated fats found in olives, vitamin E can make cellular processes safer. When such processes such as mitochondrial energy production are not well protected, the free radicals produced can cause oxidation, damaging a cell’s mitochondria, and preventing the cell from producing enough energy to supply its needs. If the DNA of a cell is damaged, it may well mutate and become cancerous. Studies have shown that a diet supplemented with olive oil leads to a lower risk of colon cancer, almost as low a risk as a diet rich in fish oil.

4. Less Pain

Spanish-style green olives, Kalamata-style olives, and many different methods of olive preparation provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients which can act as a natural Ibuprofen. Their oils contain oleocanthal, a substance with anti-inflammatory agents. Similar to classical NSAIDs, they are a type of non-selective inhibitor of cyclooxygenase (COX). 50g (more than three and a half tablespoons) of a typical virgin olive oil per day contains an amount of oleocanthal with similar anti-inflammatory effect as 1/10 of the adult ibuprofen dose.

5. Skin and Hair Health

Black olives are rich in fatty acids and antioxidants that nourish, hydrate and protect. Chief among those is vitamin E. Whether applied topically or ingested, vitamin E has been shown to protect skin from ultraviolet radiation, thus guarding against skin cancer and premature aging. You can gain a healthy, glowing complexion by washing your face in warm water, applying a few drops of olive oil to vulnerable spots, and letting it work its magic for 15 minutes before rinsing it off. In fact, you can moisturize with olive oil before any bath, and even condition your hair with it by mixing it with an egg yolk and leaving it before rinsing and washing.

6. Less Allergies

New research may help explain how olives work to provide us with anti-inflammatory benefits, especially during circumstances involving allergy. Olive extracts have now been shown to function as anti-histamines at a cellular level. By blocking special histamine receptors (called H1 receptors), unique components in olive extracts may help to lessen a cell’s histamine response. Because histamine is a molecule that can get overproduced in allergy-related conditions and can be a key player in the inflammatory process, it’s likely that the anti-inflammatory benefits we get from olives involve this anti-histamine pathway. It’s also possible that olives may have a special role to play as part of an overall anti-allergenic diet. Your circulation will improve and you’ll be able to breath easier with olive consumption. They can increase blood flow and help lessen the effects of illnesses such as asthma through its anti-inflammatory properties.

7. Digestive Tract Health

Frequent consumption of both vitamin E and the monounsaturated fats in black olives is associated with lower rates of colon cancer. These nutrients help prevent colon cancer by neutralizing free radicals. Olive oil’s protective function also has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs, thereby lowering the incidence of gallstone formation. A cup of black olives also contains 17% of the daily allowance of fiber, which promotes digestive tract health by helping to move food through the system at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.

8. Good Source of Iron

Olives, especially black are very high in iron. The ability of red blood cells to carry oxygen throughout the body is due to the presence of iron in the blood. If we suffer from a lack of iron, our tissues don’t get enough oxygen, and we may feel cold or weak. Iron also plays a vital role in the production of energy. It is a necessary part of a number of enzymes, including iron catalase, iron peroxidase, and the cytochrome enzymes. It also helps produce carnitine, a nonessential amino acid important for the utilization of fat. To top it all off, the proper function of the immune system is dependent on sufficient iron.

9. Eye Health

One cup of olives contains ten percent of the daily recommended allowance of vitamin A which, when converted into the retinal form, is crucial for healthy eyes. It enables the eye to better distinguish between light and dark, thereby improving night vision. Furthermore, Vitamin A is believed effective against cataracts, macular degeneration, glaucoma and other age-related ocular diseases.

10. Increases Blood Levels of Glutathione

Olives have shown the ability to increase blood levels of glutathione (one of the body’s premier antioxidant nutrients). Consumption of olive pulp is associated with significantly increased glutathione levels in the blood and improvement in antioxidant capacity.



*from undergroundhealth