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! 

 

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! 

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.