Shero Experience Keynote Speaker Announced!!

ERNESTINE SHEPHERD

THE WORLDS OLDEST FEMALE BODYBUILDER!!! 

We are incredibly excited to announce that Ernestine Shepherd will be joining us September 3rd, with a visit to The MAC, through the 4th, teaching a morning activity at Shero! 

Get to know this years keynote speaker by watching this short video!

"Feeling better than she did at 40, bodybuilding champion Ernestine Shepherd shows us that ”being out of shape” as we age truly is merely an option — NOT a mandate! She is a role model not just for senior women everywhere, but for every one of us." excerpt taken from her website

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! 

 

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

 

(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! 

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! 

What resources does Cedar Rapids have for families?

If you were a family in need where would you go? Friends and family can only do so much. For some great resources I've started putting together a community page on my website. Let me know if there are any great organizations that you would like to add. There is also a page for businesses as well. 

No matter what your career is you can always help these organizations as well. Giving and volunteering is a very fulfilling and soul enriching part of life. If you don't already work with an organization feel free to reach out to one of these or message me with questions. 

Click to view resources.

Summer Volunteer Opportunity

Do you want to do something fun this sumer? 

Check out the open volunteer spots for the Downtown Farmers Market! Follow this link to sign up! http://www.cedarrapids.org/Content/Community-Development/Quality-of-Life/Downtown-Farmers-Market/Volunteers.aspx

I will be there to shop then start my shift 11:30-1:30 June 7th! Come say HI!

Volunteering has always been very important to me. We, my brother and I, always volunteered with my dad growing up. We would go to United Way for UPS and pick up bags of food with UPS and the Boy Scouts. There were always countless times we helped a friend, neighbor or random person (yes dad would be "that guy") if they needed it. 

What ways do you help volunteer for your community? 

Food- Where to buy? Grow? Where's the money?

Where do you get your food? Where does it come from? Who gets the money?

Can you answer these questions when you look in your cupboards? These are things we often take for granted. 

Here are some great places to get your food. 

MY ONLINE STORE- Find a local credible source for produce and meats. Anything that you cannot buy locally please visit my store in the “The Home Essentials” tab of my website. Anything from seeds to books to kitchenwares. Click for link. 

IVFC - Iowavalleyfood.com, a nonprofit coop to get local food to the neighborhood. Make an online order and pick up once or twice a month depending on the time of year at the Matthew 25 Hub at 201 3rd Ave SW Cedar Rapids, IA. 

 HYVEE- They have a growing health and organic section and sometimes buy local. There are many all around town. 

FARMERS MARKETS - It is very important to help your fellow neighbor when they grow, raise or produce items for consumption or otherwise. Keep it local and help the economy. These dollar go to their bills, not a big business. 

NewBo City Market Outdoor Vendors, opens May 3rd until weather allows. Hours are Saturday 8-1 and Sunday 10-1. 

Cedar Rapids Downtown Market, 2014 schedule is June 7th & 21st, July 5th & 19th, August 2nd & 16th, September 6th & 20th from 7:30-11:30. 

Noelridge Farmers Market, open May 2nd through October 18th every Monday, Wednesday and Friday 4-6pm in the Greenhouse parking lot and every Tuesday and Saturday at the 8th Ave SE parking lot. 

Hiawatha Farmers Market, open April 27th through October 26th every Sunday 11-2 in the Guthridge Park parking lot. 

COMING SOON - 

FRESH MARKET - This will be in the old Kmart by Lindale. I have snooped online and find they carry diverse items. I am currently speaking with them about their community involvement. 

NEW PIONEER COOP - This market exists in Iowa City and Coralville now. They run off of memberships and non membership and are very integrated with the community, have a wide variety of health foods and offer membership work which means a member can work there and get credit for the store. 

Visit my "Community Page" for other offerings locally. If you want to add something to this page message me! Click for link.