I can’t even tell you how much my dad and I love mashed potatoes. I was quite sad when I found out I was lactose and dairy intolerant and thought my mashed potato days were over. I tried a few cauliflower “mashed potato” recipes but they just didn’t cut it for me and most likely they wouldn’t pass my dad’s high potato standards either. Those “no spuds” days are over! For those of you that are lactose and/or dairy intolerant, you won’t get sick afterwards and for those of you that are fortunate enough not to be intolerant, you won’t even notice the lack of dairy products. They are that yummy, creamy and delicious!
Around 6 medium-sized baking Potatoes-cut into quarters (you can peel them if you like, but I leave the peels on)
5 cloves of Garlic
2-3 tablespoons of Olive Oil (use least amount as possible)
1 teaspoon Sea Salt
1 tablespoon Chives
A smidge of almond or rice Milk (you may not even need it)
Around a half cup of the water you boiled the potatoes in.
- In a large pot, cover the potatoes with water and bring to a boil.
- Allow them to simmer over medium heat until potatoes are soft, around 30 minutes.
- Drain but leave about a ¼ cup of water in the pot.
- Mash the potatoes part way, until they are still somewhat lumpy.
- Add garlic, olive oil, sea salt and chives.
- Mash potatoes to desired consistency. Add a little bit of almond or rice milk if needed.
- Allow mashed potatoes to sit for a few minutes, and then serve.
*Potatoes: A medium-sized potato has almost half of the daily recommended intake of vitamin C and if you leave the skin on, it supplies twenty-one percent of the daily value of potassium.
A different twist on taco’s!
8 corn tortillas
1 15-oz can pinto beans, rinsed and drained
4 cups shredded cabbage
7-oz can tuna, drained
1 avocado, chopped
Preheat oven to 300 degrees. Heat tortillas for 2 minutes in oven to soften.
Heat the beans in a skillet for 5 minutes to warm or you can use them cold. Meanwhile, prepare rest of ingredients.
Place warm tortilla on a plate and for each tortilla add:
(I personally, just put as much or as little of the ingredients as I want on a shell)
½ cup chopped cabbage
¼ cup of beans
2 tablespoons of tuna
1/8 of the avocado
Squeeze of lime juice (optional)
*Pinto beans are a great source of fiber.
*Salsa is fat-free.
*Cabbage has many health benefits; I’d have to write a whole article alone on it. It’s a great detoxifier.
Those of you that started the Fresh Start “detox” (I need to find a new word for detox) on January 2nd will be finishing up on Tuesday January 31st. I know some of you started a week late and I’m sure you have the date marked that you will start adding additional healthy food choices back into your diet.
If you don’t mind, could you e-mail me the total amount of weight you lost and how you felt while following this plan? I won’t post your names but I would like to post (as a whole) how well everyone did. E-mail me at firstname.lastname@example.org. I really appreciate everyone that kept me posted (throughout the month of January) on their weight loss and energy levels. You all did amazing!
As always, I am constantly learning new things and this detox was no different. When I created this plan (for myself) and followed through with it (this past summer), my husband was deployed, so it was pretty easy for me and I ended up following the plan for longer than the suggested 30 days, but it’s a whole different story when you have a hungry man in the house that doesn’t need to lose weight! I was constantly worried that he wasn’t eating enough (and there were a lot of times, he wasn’t). As you know, you HAVE to eat (the required food) constantly to feel energized. Anyway, because he doesn’t need to lose any weight, I pulled him off the plan at the 21-day mark, which fell on his b-day. How convenient for him. :)
After I badgered him over and over again how he (my husband) could be my most difficult “client”, I made some new notes. “Detox” will end after 21 days if no weight loss is needed and/or individual already follows a clean diet.
*I would like to thank my patient husband for being my guinea pig. :)
*I had friends (you know who you are) that followed the plan and kept me updated on how they were doing which allowed me to learn a LOT! Thanks guys!
So now what? Where do you go from here?
SLOWLY add back; fish, chicken and beef (if you are going to add meat back into your diet). I’m not even kidding. If you go and eat a big 20-ounce Porter House steak right out of the gate, you are not going to feel good AT ALL.
SLOWLY add back; dairy products. If you choose to “wing” it, just remember, I TOLD YOU SO. :)
SLOWLY add back; nuts and oil. Remember, a handful of nuts a day are enough for most people (unless you’re a vegan). Don’t overdo it with the oil.
Take note on how you feel after you have added back certain food categories. This is very important.
I’m hoping for a couple of things for all of you after you have finished this plan. One, that you realize how important vegetables are in your daily diet and if you choose them before you eat every meal, you are doing yourself a big favor. Second, I hope you now understand how bad processed foods are for you and your family.
Congratulations everyone! CHEERS!
Here’s a healthy snack for two, maybe three if you’re feeling generous. :)
1 12-ounce bag of frozen cherries (yep, I used the whole bag)
2 cups Rice or Almond Milk (use a little more if it helps with blending)
Place all ingredients into blender. Blend until smooth or preferred consistency.
You can always cut this recipe in half if you are making it just for yourself.
*Don’t forget: If you’re bananas are ripening faster than you can use them just peel, wrap and place them in the freezer to use later in the week (for smoothies).
Remember ordering and eating the Taco Salad out of the edible bowls? Delicious, yes. Healthy, not so much. I can’t tell you how much I love Mexican food so my eyes light up when I come across a healthy Mexican recipe. Enjoy!
1 fresh lime, juiced or equivalent amount of lime-juice
1-tablespoon olive oil
1 clove, garlic, minced or equivalent amount of garlic powder
¾ cup of canned black beans, rinsed and drained
3 cups shredded romaine lettuce
1 tomato, chopped
10 whole-grain tortilla chips, crushed or blue chips
½ avocado, chopped
Whisk together lime-juice, oil, cumin and garlic. Toss all ingredients together.
*You can also use marinade for fish or chicken as well.
I revised this recipe from original but I can’t remember where I found it. :(
Prescription or over the counter drugs and I don’t get along very well. Something as simple as Tylenol or Motrin can make me sick for days so I am always on the hunt for an alternative method.
Just recently I injured my hip (running) and the doctor prescribed Motrin for at least 5 days straight. I nodded my head and said, “Sure, I’ll do that.” My usual doctor is deployed so this new doctor doesn’t know how reluctant I am to take any kind of “medicine.” The deployed doctor would have seen right through me.
Side-note: Do not get me wrong, if you are medicine, you should continue taking it and I would certainly take medicine if I absolutely needed it. I’m not against the medical community at all. I truly believe traditional medicine and alternative medicine can work side by side.
Anyway, the minute I arrived home, I started looking into alternative treatments for inflammation and pain. I had an idea (from past aliments) but I needed to make sure this was going to work.
Cherries are loaded with anti-inflammatory, antiaging, anticancer compounds.
Tart Cherries are used for conditions that involve inflammation and pain.
Eliminating Gout (lowers uric acid in blood)
Help maintain strength for those suffering from Fibromyalgia
Help ease pain after exercise
Retain more strength after weight lifting
Considered the new “sports drink”
Anthocyanins have been found to block two enzymes, COX-1 and COX-2, which play a role in the production of inflammatory compounds called prostaglandins. Aspirin and nonsteroidal anti-inflammatory drugs (NSAIDs) such as naproxen and ibuprofen also work this way. -about.com (Alternative Medicine)
Tart Cherry is available is many different forms:
Hopefully, this weekend, I’ll be able to find some Tart Cherry Concentrate. I’ve read that you only need ONE ounce twice a day (to reap the benefits) mixed in 7 ounces of water. I’m sure I’ll have to experiment a little before I find the correct dosage.
Just in case you are wondering: A single serving size is comparable to: ½ cup dried or 1 cup frozen or 1-cup juice or 2 tablespoons juice concentrate.
**Caution: Make sure it does not interact with any prescription medicines you may be taking.
I’m crossing my fingers it works for me and of course, I’ll keep you posted.
I swear I didn’t sleep from 2003 until 2011. Chronic insomnia. As you can imagine, I felt tired all the time which led me to snack more frequently (led to weight gain), I had no motivation to complete the tasks I started and I inadvertently woke my husband up on a constant basis. Something had to change. I tried all the tricks below ( the doctor’s recommended) and none of them worked. I was fed up and decided to do some research of my own and that’s when I figured out what was going on. Read below.
STANDARD METHODS THAT DID NOT WORK FOR ME: (some may work for you, so please give them a try)
Sleep mask (it didn’t matter what color I tried, the concept didn’t work).
Warm bubble bath before bedtime (hey, at least I smelled nice).
Going to bed at the same time every night/waking up at the same time every morning.
Shutting closet and bathroom doors that led into our bedroom.
Sleep sound machine (I continuously woke up searching for the bird that was chirping).
Spend more time outside during the day. The only time that method worked was when I spent about 12 hours (outside) everyday on vacation.
Shutting the TV or computer off at least an hour before going to sleep.
Keep room cool.
Read books before bedtime (School books almost worked).
Prescription drugs (I hated the side effects).
METHODS THAT DID WORK FOR ME:
*Quit eating (anything) at least a couple of hours before bedtime (best advice ever!).
*Avoid big, heavy, rich, spicy, greasy, fried, fatty foods at dinnertime. You may not realize that acid reflux, heartburn or digestion problems are causing you to have problems falling asleep, waking you up and not allowing you to fall back asleep (this was a big problem for me and once I added more vegetables to my diet and eliminated the bad food, I started sleeping).
*Yes, I promote dark chocolate but you seriously need to stop eating it at least 3 hours before bedtime.
*Quit drinking liquids at least 2 hours before bedtime. There’s nothing worse than waking up because you have to go to the bathroom.
OTHER METHODS: (I haven’t drank anything with caffeine for around 20 years, I don’t smoke or drink alcohol, so I can’t personally tell you if they work BUT research indicates they do.)
*Drinking alcohol before bed is one of the worst things you can do. You may fall asleep faster, but it will interrupt and affect the quality of your sleep.
*Sorry caffeine lovers, but your favorite cup of joe or soda/pop may cause you not to sleep for up to 12 hours after you drink it. If you have to consume anything with caffeine in it, quit drinking it by noon for a good night’s sleep.
*Quit smoking. Nicotine is a stimulant, which disrupts sleep. Smoker’s encounter nicotine withdrawal’s as the night goes on, making it hard for them to sleep.
I drink the below smoothie a couple of hours before bedtime.
MY “SLEEP” BANANA SMOOTHIE
1 to 1 and 1/2 cups of Rice or Almond Milk
1 large Banana
1 teaspoon Vanilla Extract
*Bananas: Contain melatonin, serotonin and magnesium (relaxing effect on muscles).
One sheep, two sheep, three…zzzzzzz
Photo by: redbubble
I’m sorry but I don’t have any recipes, facts, tidbits or advice today.
Can we just chat for a minute?
I’m a little down (don’t worry, it won’t last long).
I had high hopes for the boot camp program that I started last week but as we all know, things change. It’s my own fault. As they say, you need to learn to walk before you run. In my case, literally.
Try to follow my train of thought (scary, I know): I’m at a pretty good weight, I eat super clean and I’ve never felt better in my life… So why shouldn’t I sign up for a 6-week boot-camp fitness program? Maybe, because I haven’t consistently worked out in more than a year! DUH!
So you are probably wondering what happened, right? Last week (second day of B.C.) we did a 1.5-mile run. I struggled, but I got through it. When we were finished, I immediately felt a pain in my left hip. I wasn’t alarmed because like I said, I hadn’t worked out in over a year. This past Saturday, I jogged on our treadmill (at home) and half way into it, I could feel the pain in my left hip (again) but I continued on. Immediately after that light jog, I could feel the same pain, but it was intensified.
Step down on my left leg-PAIN
Try to walk up the stairs-PAIN
Try to walk down the stairs-PAIN
Try to lay down (I was up all night)-PAIN
You pretty much get what I’m trying to say, right?
Diagnosed this morning with: Iliotibial Band Syndrome. 6-8 week recovery. No working out, not even walking. Ice. Motrin (UGH).
* Side-note: Maybe, I can do upper body work?
So being over enthusiastic not only caused me to not accomplish my original goal but it set me back 6-8 weeks.
Lesson of the day: There are times when you should…
PROCEED WITH CAUTION.
P.S. The fitness boot-camp program on Lakenheath is excellent and the trainers are awesome. I’m bummed I won’t be able to continue the class. :(
Honest to Pete, I love Quinoa. I’m not sure if it’s the texture I love so much or how versatile it is. You can do anything from make healthy casseroles with it to mixing it in with your salad or adding fruit to it for breakfast. My husband and I make a big batch of it on Sunday so that we can use it during the week.
*It’s cooked, eaten and looks like a grain but surprise…. it’s a SEED!
Quinoa has many benefits including:
It’s a complete Protein. (That can be hard to find in the plant world)
It’s high in Iron, Potassium and Calcium. One cup of cooked quinoa contains 30 milligrams of calcium. It’s great for people who are lactose intolerant (me!) that can’t eat dairy products.
It’s a good source of B12 and mineral Magnesium. Note: Increasing these two nutrients relaxes the blood vessels and may prevent migraines.
Contains Manganese and Copper (Antioxidants)
It’s a rich source of Fiber
Helps with constipation and bloating
It contains Vitamin B and Folate that help eliminate waste from the body. Acts as an internal cleanser.
Quinoa’s Vitamin B content can help keep the mind sharp and stabilize mood.
It’s Gluten free!
These are just a few of the many benefits this Super-food has to offer. I hope you will try it out and love it as much as I do.
This is for those of you that love Black Bean Soup as much as I do. I haven’t been able to eat it in ages because the canned soups on the market have ingredients that I’m intolerant to. My friends let me borrow the cookbook “Peas and Thank you” and I came across a version of the below recipe. Of course, I had to tweak it and I will continue to narrow down the ingredients but I wanted to share ASAP.
1 16-ounce can Black Beans, rinsed and drained (organic, if possible)
1 16-ounce can Refried Black Beans (lowest sodium you can find)
*It actually called for two cans of Black Beans, but I ran out, so I replaced it with the Refried Black Beans and it turned out super creamy. I will try it again with the regular beans and see what I like better.
1-2 cups baby Carrots
2 cloves Garlic
1-tablespoon ground Cumin
1-teaspoon dried Oregano
1-teaspoon dried Basil
1/2-teaspoon Chili powder
4-5 cups vegetable Broth
½-1 cup tomato sauce
Place ingredients in high-speed blender or food processor.
If using a Vita-Mix start on 1 and quickly switch to 10 and then high.
Blend for 5-6 minutes until steam appears.
If using a different kind of blender or food processor, adjust accordingly.
Don’t forget to sprinkle some Nutritional Yeast on top!