Breakfast-15 Minutes Pan to Plate

My 5th grader has band on Tuesday and Thursday mornings at 7:30am so breakfast must be on the table earlier than usual. Normally I make smoothies on these days but today I opted for a super-quick, hot breakfast.

First, I grabbed some frozen sausage links (from Pawnee Pride) and threw them into a cast iron skillet with a little Blue Breeze Coconut Ghee. Then I started some oil heating in another skillet while I cracked 12 eggs into a bowl and mixed in about 3/4 cup of milk.  While the scrambled eggs and sausages were cooking, I threw about 10 pieces of shrimp into a steamer (that's just for Scott and I, the kids won't eat shrimp yet). After about 5 minutes, shrimp are done and ready for chopping!

Finally, threw the shrimp and cheese on top of the eggs and served with sausage. Fifteen minutes from pan to plate!  If you work outside the home, I realize you probably won't have time to clean up the kitchen before you leave but wouldn't you rather come home to a few dirty dishes and know your family got a healthy start to their day?

Breakfast Smoothies

Today, Gracie had an 8am basketball game so we had a quick breakfast with  Carrot Banana Nut Muffins leftover from yesterday's after school snack and smoothies. Here's what we threw into our smoothie today:

Breakfast Smoothie (makes a whole pitcher full)

1 can Thai Kitchen Coconut Milk
3 farm fresh eggs (yes! raw eggs!)
10 oz. of frozen mixed berries (rasberries, blackberries, blueberries, etc.)
2 scoops of protein powder (right now we are trying Plant Fusion)
Top off with water and a handful of ice.

Kids love this, as long as Gracie doesn't see me put the protein powder in!!  Raw eggs...no problem. Protein powder? Deal breaker.

Low Carb Survival Guide

Are you trying lose weight or heal your body from some sort of ailment? Are you already eating "low carb" or trying to head in that direction but struggling to understand exactly what it means and how to do it? I have to highly recommend "The Low Carbers Survival Guide: Practical Wisdom For Low Carbers Trapped in a High Carb World" by, Adam Kosloff.

I know from experience that cutting out refined processed foods and sugar can lead to amazing health benefits. And it's not just about the weight loss. I genuinely love the way I feel when we eat healthy foods -- high quality meats, veggies, and low sugar fruit.  Adam does a great job of offering practical explanations and solutions to the challenges we face when trying to live a low-carb lifestyle in an insanely high-carb world!

Fast & Easy Teriyaki Chicken

Fast and Easy Teriyaki Chicken

If you only have 30 minutes to prepare dinner, here's a surprisingly tasty twist on Teriyaki Chicken!  It's savory, filling, and even the kids ate it.  Just don't forget to take your chicken out of the freezer the night before!

Ingredients (to serve 6):
2 lbs. of chicken breast, cut into bite size pieces
2 T olive oil
2 C. diced pinapple
1-2 C. chopped onions (depending on how much you like onions)
1-2 C. chopped peppers (I used a mix of green and yellow)
Buttercrunch lettuce or other greens
Wheat-free Tamari sauce

Instructions:
1.Heat the chicken and olive oil in a pan on medium heat until nearly cooked.
2.Add Tamari sauce midway through cooking so it cooks into the chicken. (I just splashed the Tamari over the chicken, probably about 3 tablespoons worth)
3.Add onions, peppers and pineapple.
4. Cover and cook another 10 minutes and serve over a bed of lettuce or other greens.

Planters Peanuts-Healthy?

One of our kids got a jar of Planters Dry Roasted Peanuts as part of a Christmas gift. I don't normally buy nuts at the grocery store because we buy our nuts in bulk but I certainly had nothing against them....until TODAY when I actually read the label.

Ingredients: Peanuts, Contains 2% or less of: Sea Salt, Sugar, Cornstarch, Monosodium Glutamate (MSG), Gelatin, Torula Yeast, Corn Syrup Solids, Paprika, Onion and Garlic Powders, Spices, Natural Flavor.

All that? Seriously??? Why can't we just have peanuts in our peanuts?? No wonder they're so tasty and you can't stop eating them!!  They're "sugarfied" (my kids love that word) and tainted with neurotoxins!

Corn Syrup and MSG (all corn-derived) have been off-limits in my kitchen for years, but things do slip in here from time to time, reminding me of the importance of being diligent in reading all labels.

Very Simple Chili

Dinner tonight was long on flavor and very short on prep time.  One of the easiest, fastest, heartiest home cooked Sunday night dinners you can make is CHILI!  It's so simple you don't even need a recipe. Just follow your taste buds.  Here is what I did:

This makes a lot, but we like leftovers!

2 lbs of grassfed ground beef (browned in my cast iron skillet and liberally doused in Spike and garlic granules)

3 or 4 cans of beans (kidney, black, pinto....whatever you like. I always keep a supply of beans in the pantry so I have lots to pick from) btw-I don't rinse the beans, just throw the whole can in.

1-2 cans of diced tomatoes (Muir Glen basil and garlic is best!) 

1-2 cans tomato sauce or tomato paste (you'll need to add water if you use the paste). 

Chili Powder and Chili Pepper to taste (with 5 young kids, I have to really take it easy here)

Combine everything in a pot and let it simmer until you like the taste (20-30 minutes, the longer the better) then serve with whatever toppings you like: shredded cheese, sour cream, chopped cilantro, chopped onions etc..  Tonight the kids convinced me to serve it with grilled cheese sandwiches so they had something to dip in the chili.

The Alternative Health Controversy, Pt. 1

Kudos to Dr. Oz for "reaching across the aisle"!!

Meet the man your doctor doesn’t want you talking to - Dr. Joe Mercola. Hear about his alternative health practices and find out why he’s such a lightening rod for controversy.

http://www.doctoroz.com/videos/alternative-health-controversy-pt-1

Quick Ham and Broccoli Breakfast

Today I got running a little behind so breakfast was very simple. I grabbed a chunk of ham from the fridge, chopped it into chunks and tossed them into my cast iron skillet.  Then I grabbed a head of broccoli, broke off enough to feed everyone and threw it into the steamer.  5 minutes, DONE!  Who says you have to cook breakfast foods for breakfast?

Another Good Reason To Stay Well!

Having worked in the medical industry for many years, I've always been aware that "mishaps" do occur. But this just blew me away. The scary thing is this is just ONE example that was exposed and sadly, there are probably many more untold stories just like it.  This is great motivation to take charge of your own health care and take the necessary steps to get well and stay well! Click HERE for the video clip.

The Best Cooking Oil

This is what we use for just about anything that needs an oil to be heated.  Blue Breeze Organic Coconut Ghee made right here in Nebraska by Green Pasture.  One gallon comes to about $52 with shipping. Sounds like a lot but it goes a long way. It lasts our family (of 7) for over 5 months, and we use A LOT because we do not own pans with Teflon type non-stick coating. It's a mixture of ghee and coconut oil. Ghee is simply clarified butter. Most people don’t notice a "coconutty" taste and instead find the flavor delicious.  We scramble eggs in it, fry chicken in it, sauté veggies and bake with it.  Contrary to what most people think, you really shouldn’t heat olive oil (click HERE if you want to learn why).

Switching to this oil would be in my “top ten” list of changes to make in your kitchen when converting to a healthier diet! 

High Fat, Low Carb Hitting the Mainstream

You know something has finally hit the "mainstream" when it shows up in Reader's Digest, People Magazine or appears on the nightly news with Katy Couric.  I've been preaching a high fat diet (from clean sources of grass-fed animal fat ) for the past 10 years so although it's been a long wait, it's still nice to see the "mainstream" finally catching up as evidenced in the December issue of Reader's Digest.  There you'll find an interview with Gary Taubes, author of the new book, "Why We Get Fat And What To Do About It".  Gary's new book promises to be a myth-shattering examination of a century's worth of dietary advice.  I can't wait to read it!

Right now I am still working on the amazing book, Primal Body, Primal Mind by Nora Gedgaudas, but I suspect there is a very similar message being promoted.  High fat, moderate protein, low carb seems to be the wave of the immediate future and my husband, Scott, and I have decided to put it to the test.  Starting January 1st we completely eliminated all sugar and grains (actually I started back on November 1st, but Christmas threw me off a bit) and are following the high fat, moderate protein, low-carb lifestyle recommended by today's leading nutrition researchers in the fields of both weight loss and longevity sciences (anti-aging).

While we have eaten liberally of clean sources of animal fat for the past 10 years, I have struggled to give up sugar and grains and have never really understood the consequences of eating too much protein.  Primal Body, Primal Mind has neatly tied it all together for me and we are so far thoroughly enjoying the new meal plan!  I continue to lose approximately one pound each week of "baby weight" and eagerly look forward to discovering my body's new "normal".  I consistently gained 40-50 pounds with all five pregnancies so the look back to 135 lbs has gotten longer and longer each time.  However, with only 8 lbs. to go, I couldn't be more confident that "low fat" eating is NOT the answer!

Also, please understand that finding optimal health is not just all about weight loss.  On a high fat diet you will begin to heal your entire body and mind! To help illustrate and prove this, at the end of October I had a complete blood chemistry analysis and I've decided that for better or worse, I will reveal the results of those tests after I am tested again in 6 months.  Scott hasn't had "before" testing done yet, but I'm hoping I can twist his arm to join me in our own little "case study".

Healthy Carrot Banana Nut Muffins

I'm so excited to report I've finally found a healthy muffin recipe that actually works! If you like carrot cake, you will LOVE these muffins! They have no flour (gluten free) or processed sugar and taste delicious! Full of healthy fats, they make a great grab-n-go breakfast item or after-school snack and with the fruit carbs, they provide excellent post work-out nutrition.  And the best news of all.....Gemma (our pickiest eater) has given them the "thumbs up"!

Ingredients:(I have included links to the brands I use)
2 cups almond flour
2 t. baking soda
1 t. "Celtic Sea Salt" or "Real Salt"
1 T cinnamon
1 cup dates, pitted (this is what makes them darker in color)
3 ripe bananas
3 eggs
1 t. apple cider vinegar
1/4 cup coconut oil
1 1/2 cups carrots, shredded
3/4 cup walnuts, finely chopped
Muffin paper liners

Instructions:
1. In a small bowl, combine almond flour, baking soda,salt and cinnamon.
2. In a food processor, combine dates, bananas, eggs, vinegar and coconut oil.
3. Transfer to a large bowl.
4. Blend dry mixture into wet until thoroughly combined.
5. Fold in carrots and walnuts.
6. Spoon mixture into paper lined muffin tins.
7. Bake at 350 degrees for 25 minutes.

Where Does Your Bottled Water Come From?

EWG's just-released 2011 Bottled Water Scorecard grades more than 170 bottled waters on the information they do or do not disclose on their labels and websites.

When they looked for answers to obvious questions -- Where does the water come from? Is it purified? How? Have tests found any contaminants? -- nine out of the ten best-selling brands didn't answer at least one of those questions. Click here to see the #1 recommended water source!

Bottled Water 2011: Home | Environmental Working Group

Scrambled Eggs

Oh my gosh.....this makes me want to drop everything and become a full time egg farmer!!!

Egg Score Card

Check out this awesome site with an "egg score card" to help you identify some important details about the organic eggs you are purchasing. Whether from a regular grocery store or a health food market, see where your eggs score on the "Egg Score Card"!  Some of these "Egg Star Ratings" will surprise you!

http://www.cornucopia.org/organic-egg-scorecard/

Dr. Gonzalez Offering Free Webinar

I wanted to let you know that Dr. Gonzalez, MD, a cancer specialist from New York, will be conducting a live webinar, sponsored by the American Nutrition Association, entitled "Nutrition Individuality: One Diet Does Not Fit All." During this webinar, Dr. Gonzalez will make sense out of the minefield of confusing "expert" recommendations for diet and nutrition, showing that each of these experts may have a part of the truth.
I would highly recommend this event which will be held on October 11th, 8pm EST / 7pm CST. Participation is free, but you must register to receive access and participation instructions. For more information please see the American Nutrition Association's website at:

http://americannutritionassociation.org/nicholas-gonzalez-md

I have seen Dr. Gonzalez speak and have read two of his books. I can't say enough good things about him. This guy is the first call I would make if I or anyone I love would be diagnosed with cancer.

"Inedible Egg" - SlowFoodUSA.org/egg

Wow! Sure is a good feeling to know the source of our eggs!!

“Omega-6 is like a fat producing bomb...”

I can't stand it!! More scientific proof that pasture raised animals are better for your health!

“Omega-6 is like a fat producing bomb...”

So said French researcher Gerard Ailhaud, commenting on the results of a new study showing that mice fed the amount of omega-6 fatty acids present in the modern western diet grow fatter and fatter with each succeeding generation. In the picture shown, the mouse on the left was raised on the high levels of omega-6 fatty acids and low levels of omega-3 fatty acids typical of the American diet. In addition to being grossly overweight, it has the warning signs of diabetes. The healthy mouse on the right was raised on standard mouse chow. The two mice got equal amounts of exercise. The mice are the fourth generation to be raised on the two types of diet.

Omega-6 fatty acids are essential for health, but the amount consumed by most Americans increases the risk of obesity, diabetes, inflammatory diseases, and cancer. Omega-6s are most abundant in vegetable oils such as corn oil, safflower oil, and cottonseed oils. (Olive oil is low in omega- 6 fatty acids.) Few people realize that grain-fed animals are also a major source of omega-6s. Meat and dairy products from animals fed a high-grain diet, which is the typical feedlot diet, have up to ten times more omega-6s than products from animals raised on their natural diet of pasture.

This study suggests that if we switch to food with a healthy balance of omega-6 and omega-3 fatty acids, we will be leaner and healthier, and so will our children, grandchildren, and great grandchildren.

(Massiera, F; Barbry, P; Guesnet, P; Joly, A; Luquet, S; Brest,, CM; Mohsen-Kanson, T; Amri, E and G. Ailhaud. A Western-like fat diet is sufficient to induce a gradual enhancement in fat mass over generations. Journal of Lipid Research. August 2010. Volume 51, pages 2352-2361.)

Grassfed Milk Lowers Heart Attack Risk!!

Many people have assumed that a lower fat milk is better for them but Eatwild.com reports a study published in the May issue of The Journal of Clinical Nutrition said that full-fat milk is actually better for you as long as it is grassfed. The Journal said that the more grassfed full-fat dairy products people consume the lower their risk of heart attacks will be. This is because 100 percent grassfed dairy products have up to five times more conjugated linoleic acid (CLA) than conventional dairy products. In this study of 3500 people, those with the highest levels of CLA stored in their body tissues had a 50 percent lower risk of heat attack than those with the lowest levels of CLA. The CLA level in milk is lowered by the feeding of even small amounts of grain so consumers should always specify 100 percent grassfed milk products.

Smit, Liesbeth A, Ana Baylin, and Hannia Campos. 2010. Conjugated linoleic acid in adipose tissue and risk of myocardial infarction. The American Journal of Clinical Nutrition. Published ahead of print, May 12, 2010.

"....Eating her curds and whey"!

OK fellow raw milk drinkers, help me out with this one.  I had two jars of Jenny Johnson's grass-fed raw milk from back on May 6th that we never drank. I left it on the shelf in the garage figuring I'd feed it to the farm cats sometime. We never got around to that and pretty soon it started to separate or "clabber".  I've heard of clabbering milk for a week or so but what is this that we have three months later? I brought the jars inside to pour down the drain today and discovered this most interesting site.  The top layer is gold, dense and greasy, just like butter. As I opened the jar I was braced for a horrible smell but surprisingly it was mild and pleasant.  I actually stuck my finger in it for a taste and it is VERY sour, but not foul or putrid.  The smell reminds me of kefir. 

The second layer is pure whey. But after all these months can I strain it off and use this whey? Is this the fluid that the pioneer women used to preserve and ferment?

The bottom layer is what has me stumped. Is this cottage cheese curds? Is it milk solids? And again, after all these months, can it be used for anything? Fats rises to the top, protein sinks to the bottom?

Gosh, for anyone who ever asks, "how long does raw milk last?".....just depends on what you want to use it for.  I sure wouldn't try this with a carton of milk from the grocery store!