Whole Wheat Sweet Potato Rolls

So I made these little beauties, and
they turned out perfectly...first try.
They are light and chewy and
delicious.
You really should try 'em.

Whole Wheat Sweet Potato Rolls:

1 Tbsp. active dry yeast
2 Tbsp. honey
1 1/2 cups sweet potato, cooked and pureed
1/2 cup warm water
3 Tbsp. coconut oil, melted
1 tsp. salt
2 eggs, slightly beaten or 2 egg replacers.
3 cups hard white whole wheat flour, plus extra for kneading

4 1/2 tsp. vital wheat gluten


*****

1. In a large mixing bowl, dissolve honey in warm water.
Add the yeast and let stand 10 minutes until foamy.

2. Add sweet potato, oil, salt, and eggs/egg replacer. Stir to mix well.

3. Sift together flour and vital wheat gluten.
Stir in 3 cups of flour mixture until the dough pulls away from the sides of the bowl.
Turn dough out onto a lightly floured surface.
Knead 2 to 3 minutes, adding just enough flour to prevent sticking.
Do not knead too heavily; when smooth, shape into a ball.

4. Place in an oiled bowl, and turn dough to coat the surface.
Cover, and let raise about 1 hour or longer.

5. Punch down, and allow dough to rest for 2 minutes.
Divide dough and form into 12-15 rolls.
Place on a lightly greased cookie sheet or in a 9x13 pan.
Cover and allow to rise until doubled, about 1 hour.

6. Preheat oven to 375 F. Bake for 15-18 minutes until browned on top.
Serve warm.

Makes 12-15 rolls.

Ten Most Unwanted

As most of you know by now I'm big on ALWAYS reading ingredients and knowing what I put in my body! I have recently had some questions about ingredients you put on your skin; And well of course I read those ingredients too! It was a bit more complicated though since a lot of those things have words that are impossible to pronounce let alone know what they are! But after reading this book I decided I needed to pay a little more attention to what I put on my skin.

I mean I have heard skin called the bodies largest organ. Also as I understand it you can absorb things more quickly through your skin than you can from eating it. So really if you wouldn't eat it you probably shouldn't put it on your skin. That's really the easiest rule of thumb. But when it comes to shampoo, soap and stuff that it can be easier said then done. So to keep things simple for me I found this list a while back (I think it originated from the Morrocco method report but I'm not sure;) and pretty much I try to be sure anything I use doesn't have these 10 ingredients. I printed me up a little list about the size of a business card and laminated it and put it in my purse. That way I have it with when I'm shopping.

NOTE: Please don't let this list overwhelm you! It is highly possible you use things with these ingredients in them on a regular basis. Just start to be aware and next time you run out of something maybe try replacing it with something a bit better. This ingredient freak thing is really a process I DID NOT do it overnight! Just learning and being aware and making an educated choice is really most of the battle! Good luck, have FUN and remember to keep it SIMPLE!!!

10 Most Unwanted Ingredients in Personal Care and Beauty Products

1. Isopropyl Alcohol: This is a solvent and denaturant (poisonous substance that changes another substance's natural qualities). Isopropyl alcohol is found in hair color rinses, body rubs, hand lotions, after-shave lotions, fragrances and many other cosmetics. This petroleum-derived substance is also used in antifreeze and as a solvent in shellac. According to A Consumer's Dictionary of Cosmetic Ingredients, inhalation or ingestion of the vapor may cause headaches, flushing, dizziness, mental depression, nausea, vomiting, narcosis and coma.

2. Mineral Oil: Baby oil is 100% mineral oil. This derived substance is commonly used petroleum ingredient coats the skin just like also used in plastic wrap. The skin's natural immune barrier is disrupted as this plastic coating inhibits its ability to breathe and absorb and as a the Natural Moisture Factor (moisture and nutrition). The solvent in firm skin's ability to release toxins is impeded by this "plastic wrap,"which can promote acne and other disorders. This process slows down skin function and normal cell development causing the skin to prematurely age.

3. PEG: This is an abbreviation for polyethylene glycol that is used in making cleansers to dissolve oil and grease as well as thicken products. Because of their effectiveness, Pegs are often used in caustic spray-on oven cleaners and yet are found in many personal care products. Pegs contribute to stripping the Natural Moisture Factor, leaving the immune system vulnerable. They are also potentially carcinogenic.

4. Propylene Glycol (PG): As a "surfactant"or wetting agent and solvent, this ingredient is actually the active component in antifreeze. There is no difference between the PG used in industry and the PG used in personal care products. It is used in industry to break down protein and cellular structure (what the skin is made of) yet is found in most forms of make-up, hair products, lotions, after-shave, deodorants, mouthwashes and toothpaste. It is also used in food processing. Because of its ability to quickly penetrate the skin, the EPA requires workers to wear protective gloves, clothing and goggles when working with this toxic substance. The Material Safety Data Sheets warn against skin contact, as PG has systemic consequences such as brain, liver and kidney abnormalities. Consumers are not protected nor is there a warning label on products such as stick deodorants, where the concentration is greater than that in most industrial applications.

5. Sodium Lauryl Sulfate (SLS) and Sodium Laureth Sulfate (SLES): Used as detergents and surfactants, these closely related compounds are found in car wash soaps, garage floor cleaners and engine degreasers. Yet both SLS and SLES are used more widely as one of the major ingredients in cosmetics, toothpaste, hair conditioner and about 90% of all shampoos and products that foam. Mark Fearer in an article, Dangerous Beauty, says "... in tests, animals that were exposed to SLS experienced -eye damage, along with depression, labored breathing, diarrhea, severe skin irritation and corrosion and death." According to the American College of Toxicology states both SLS and SLES can cause malformation in children's eyes. Other research has indicated SLS may be damaging to the immune system, especially within the skin. Skin layers may separate and inflame due to its protein denaturing properties.

It is possibly the most dangerous of all ingredients in personal care products. Research has shown that SLS when combined with other chemicals can be transformed into nitrosamines, a potent class of carcinogens, which cause the body to absorb nitrates at higher levels than eating nitrate-contaminated food." According to the American College of Toxicity report,"SLS stays in the body for up to five days..." Other studies have indicated that SLS easily penetrates through the skin and enters and maintains residual levels in the heart, the liver, the lungs and the brain. This poses serious questions regarding its potential health threat through its use in shampoos, cleansers and toothpaste."

6. Chlorine: According to Doris J. Rapp, M.D., author of Is This Your Child's World? exposure to chlorine in tap water, showers, pool, laundry products, cleaning agents, food processing, sewage systems and many others, can effect health by contributing to asthma, hay fever, anemia, bronchitis, circulatory collapse, confusion, delirium diabetes, dizziness, irritation of the eye, mouth, nose throat, lung, skin and stomach, heart disease, high blood pressure and nausea. It is also a possible cause of cancer. Even though you will not see Chlorine on personal care product labels, it is important for you to be aware of the need to protect your skin when bathing and washing your hair.

7. DEA (diethanolamine) MEA (momoethanolamine) TEA (triethanolamine): DEA and MEA are usually fisted on the ingredient label in conjunction with the compound being neutralized. Thus look for names like Cocamide DEA or MEA, Lauramide DEA, etc. These are hormone disrupting chemicals and are known to form cancer causing nitrates and nitrosamines. These are commonly found in most personal care products that foam, including bubble baths, body washes, shampoos, soaps and facial cleansers. On the show, CBS This Morning, Roberta Baskin revealed that a recent government report shows DEA and MEA are readily absorbed in the skin. Dr. Samuel Epstein, Professor of Environmental Health at the University of Illinois said, "repeated skin applications of DEA-based detergents resulted in a major increase in the incidence of two cancers - liver and kidney cancers." John Bailey, who oversees the cosmetic division for the FDA said the new study is especially important since "the risk equation changes significantly for children."

8. FD & C Color Pigments: Many color pigments cause skin sensitivity and irritation. Absorption of certain colors can cause depletion of oxygen in the body and even death according to A Consumer's Dictionary of Cosmetic Ingredients. Debra Lynn Dadd says M Home Safe Home:"Colors that can be used in foods, drugs, and cosmetics are made from coal tar. There is a great deal of controversy about their use, because animal studies have shown almost all of them to be carcinogenic."

9. Fragrance: Fragrance is present in most deodorants, shampoos, sunscreens, skin care body care and baby products. Many of the compounds in fragrance are carcinogenic or otherwise toxic. "Fragrance on a label can indicate the presence of up to 4,000 separate ingredients. Most or all of them are synthetic. Symptoms reported to the FDA have included headaches, dizziness, rashes, skin discoloration, violent coughing and vomiting, and allergic skin irritation. Clinical observation by medical doctors have shown that exposure to fragrances can affect the central nervous system, causing depression hyperactivity, irritability, inability to cope, and other behavioral changes," Home Safe Home.

10. Imidazolidinyl Urea and DMDM Hydantoin: These are just two of the many preservatives that release formaldehyde (formaldehyde-donors). According to the Mayo Clinic, formaldehyde can irritate the respiratory system, cause skin reactions and trigger heart palpitations. Exposure to formaldehyde may cause joint pain, allergies, depression, headaches, chest pains, ear infections, chronic fatigue, dizziness and loss of sleep. It can also aggravate coughs and colds and trigger asthma. Serious side effects include weakening of the immune system and cancer. Nearly all brands of skin, body and hair care, antiperspirants and nail polish found in stores contain formaldehyde-releasing ingredients.

Pineapple Cornbread Muffins

I love making these muffins...because
they turn out good every single time.
They are yummy to eat on
their own, or enjoy them along
side a big bowl of
hearty chili or steamy soup.

Pineapple Cornbread Muffins


1.5 cup cornmeal
1.5 cup soft white wheat flour
1/4 teaspoon salt
3/4 cup sucanat or 1/2 cup pure cane sugar
3/4 teaspoon baking soda
1/4 cup coconut oil
3/4 cup vanilla almond or rice milk
20 oz. can of crushed pineapple in its own juice
1 teaspoon apple cider vinegar

Directions:

Preheat oven 400 degrees.

Stir together first 5 (dry) ingredients in a large bowl.

In a different bowl, stir together the wet
ingredients and then add them
to the dry ingredients.

Mix together just until everything is moist.

Spoon into lightly oiled
muffin tins until they're full.

Bake for 18 minutes or until an
inserted toothpick comes out clean.

After removing muffins from oven
wait about 5 minutes, then take muffins
out of pan and let cool
on rack.

Enjoy 'em!

Popcorn Balls.

This super simple popcorn ball
recipe is sure to be a hit.
It also makes yummy
'caramel' popcorn...if you
decide not to form the balls.

Popcorn Balls

1.5 cups raw honey
1.5 cups natural peanut butter
1 large bowl popcorn
{1/2 cup kernels popped}

Put honey and peanut butter into
sauce pan and heat over medium
heat until pourable.

Pour over popcorn.

Mix well and then
form into balls...
or not.

Veggie Goulash

Whether you're feeding a crowd
or want lots o' left-overs...
this yummy recipe is super
easy and it makes a lot.
You can also use only canned
veggies for a complete
'food-storage' meal.
But....fresh is best...
if ya got it.

Veggie Goulash

1 medium onion, chopped
2 large carrots, diced
1 bag frozen corn
1 yellow bell pepper, chopped
1 small head of broccoli, chopped
1 can garbanzo beans
1 can olives sliced
1 can pineapple tidbits
{whatever other veggies you like}
2 cans tomato sauce
1/4 cup ketchup
3 Tbsp. Agave Nectar
4 cups cooked brown rice
3 cups cooked whole wheat/spelt pasta.
salt and pepper, to taste
1 cup raw cashews (optional)

In a very large frying pan
put 1-2 Tbsp. of coconut or olive oil.
Add onions and cook until tender.
Add all the other vegetables and cover
cooking until desired consistency.
Add pineapple and
all the rest of the ingredients.


Mix well.
Cook until completely warmed.


Enjoy it all week long!

Healthifying Family Favorites

Do you have some very tasty but not so healthy traditional family favorites that you would like to healthify? I know some of you have already figured out how easy it is to healthify your favorite recipes and you are probably much better at it then I am. But for those of you who were wondering some of the basic "tricks of the trade" here is a list of some Simple, Healthy, Tasty substitutions that will at the very least take away the guilt in what you make and at the most make your meals much more nourishing! Now all I ask in return is that if you come up with a really good favorite recipe that you will be sure to share it with me!

Substitution List for Healthifying Family Favorites

Coconut Oil: I use this in place of Butter, Shortening, Margarine etc. It's even great on toast and things like that.

Extra Virgin Olive Oil: Use in place of Vegetable oils, Canola oil, etc. I do use other oils like grape seed, sesame, almond etc. I always make sure they are cold pressed but I mostly just use the olive oil just for simplicity we buy it in bulk.

Nutritional Yeast and Raw Cashews: I keep these on hand to make yummy cheezy type sauces, nutritional yeast has a nice cheesy flavor and helps you to not miss cheese so much.

Long or Short Grain Brown Rice: I use this in place of white rice.

Whole Wheat Flour: I always grind my own and I use it in place of white flour. When making breads, tortillas, and things like that I use the hard red and/or hard white wheat. When making cookies and cakes I use either hard or soft white wheat.

Kamut or Spelt: From what I understand these are the non-hybrid version of wheat and contain less gluten some people with gluten intolerance or Celiacs can tolerate these grains they can be ground to flour just like wheat.

Flax Seed: I use this in place of egg I grind the flax seed in my blender and then mix about 2 Tablespoons ground flax with 1/4 cup water let gel and then use in place of 1 egg. Note that this obviously won't work for things like Quiche ;) I also use a product called Energy Egg Replacer in place of eggs for certain things.

Sucanat, Pure Maple Syrup, Honey, Agave: I use these in place of white granulated sugar, corn syrup, (agave seems to work really well for this) and other overly refined sweeteners. You can use Sucanat cup for cup in place of sugar I find it to be more rich and usually use less. Honey is quite a bit sweeter then sugar and obviously the texture is more liquid so you have to adjust accordingly. I also sometimes use organic sugar and raw sugar I personally do not think these are as healthy. Although I feel they are still better than white granulated sugar. I judge it by the color I always figure the darker the color the more vitamins and minerals are still in them. These sugars are much lighter. I also try to get the dark agave, and grade B or even C maple syrup I will settle for grade A but I prefer the other. Also note that brown sugar is not good. They have just taken refined white sugar and added some Molasses back to it.

Carob Powder: I use this in place of Coco powder

Carob Chips: I use these in place of Chocolate Chips

Nama Shoyu or Liquid Aminos: I use these in place of Soy Sauce

Coconut Milk: The creamy stuff in a can I use it to make whipped creme or in place of cream in Alfredo type recipes and of course Ice cream!

Rice or Almond Milk: I use these in place of Cow's milk

Sorry I don't have any good meat substitutes. I have found most of the "fake meats" are so full of MSG, and other very unnatural ingredients you would probably be better off eating the meat. Personally I lost a taste for meat anyway so I don't really even care for the fake stuff. When I'm making a meal and I want to replace ground beef or something I usually just add more veggies. Mushroom especially Portobello work good, cauliflower is another favorite that I will use in place of ground beef and really brown rice works pretty good in some dishes too! And of course depending on the dish beans are GREAT!

Alright there's my list! If I think of anything else I will be sure to add it. If you know of some I forgot please remind me! If you have questions feel free to ask! Also if you have not already read this be sure to and this! They should help also! Have fun and

Happy Healthifying!

Dinner in a Pumpkin

Alright I'm bringing this post to the front because it is our traditional Halloween dish! We have it every year and we love it! I thought I would bring it up in plenty of time so you can go get the stuff to make your own if you want! It is so very good!

Also just in case you were wondering we don't go Trick-or-Treating around here! Obviously it doesn't seem to fit with our lifestyle! ;) The kids love to dress up and hand out toys or healthy treats at the door, we play games, have our traditional dinner and sometimes friends come over and sometimes we take our dinner over to friends for a party. But every year it's lot of fun!

Dinner in a Pumpkin

1 medium size pumpkin
1 Tablespoon Olive Oil
1 head of cauliflower chopped
3 ribs of celery chopped
1 large onion chopped
4 Tablespoons Sucanat
2 Tablespoons Liquid Aminos or Soy Sauce
1 recipe "cream of something soup"(below)
4+/- cups cooked brown rice (or you can use a mix of cooked wild and brown rice)
1 can water chestnuts (drained)
1-2 cans sliced mushrooms (drained)

Cut off top of pumpkin and clean out the seeds and pulp. Draw a face with a marker if you want. In very Large skillet or large pot add olive oil, cauliflower, celery, onion, Sucanat, and soy sauce. Saute for a few minutes then add the soup, rice, water chestnuts, and mushrooms. Simmer for a few minutes, Spoon into pumpkin. Place pumpkin with top on onto a cookie sheet. Bake at 350 degrees for at least an hour until pumpkin is cooked to desired softness. When spooning out filling be sure to get some of the cooked pumpkin with it. MMMmmmmMMMmmm!

Cream of Something Soup

(I call this cream of something because I use it in place of things that call for cream of mushroom or chicken etc.)

2 1/2 cups rice milk
1 Tablespoon vegetable bullion
3 rounded Tablespoons whole wheat flour
1/4 cup nutritional yeast
2 Tablespoons liquid aminos or soy sauce
1 teaspoon Worcestershire sauce (from health food store)

In a sauce pan put 2 cups of the rice milk mix with the bullion bring to a boil at medium heat. In a cup or small bowl whisk together 1/2 cup rice milk with the flour. When the first mixture is boiling; slowly add the flour mixture while stirring. Turn off heat mix in rest of ingredients.

Note: Picture was taken BEFORE it was cooked. The outside will brown when cooked!

Snickerdoodles

Sorry I don't have a picture of these. My camera a computer don't always cooperate with me! ;) But we made these this week and they are super tasty! My sister give me this recipe last year around Halloween time and I finally pulled it out to give it a try! Ummm let's just say they were a HUGE hit! We are sorry we didn't try them sooner! They would make a great Halloween treat and go really well with the Pumpkin Pie Ice Cream! Thanks Em!!!!

Snickerdoodles

Ingredients:

1 1/2 cup ground soft white wheat flour
1/2 cup pure cane sugar or Sucanat
1/2 teaspoon baking soda
1/2 teaspoon sea salt
5-7 tablespoon coconut oil
1 tablespoon vanilla
1 tablespoon real maple syrup
1 egg replacer
cinnamon and cane sugar for coating

Directions:

Mix dry ingredients in a bowl. Mix wet ingredients in measuring cup (make sure they're blended well). Stir wet ingredients into dry ingredients. Using hands, form dough into a big ball. (If it sticks together well, then its the right consistency. If not, then add a bit of water and mix it well.)

Form dough into cookie sized balls and roll into cinnamon/ cane sugar mixture. Place on ungreased cookie sheet. Flatten each ball a little bit. Bake at 375 degrees for about 7 minutes.

Laughter

There is nothing much more healthier than a good laugh! My husband and I sat and watched some of these the other night it was so nice to just laugh right out loud; It's amazing how it just makes you feel better! We decided we really like this Tim Hawkins guy, he's clean, funny, and bonus, he was homeschooled! ;) These were some of my favorites I'm sure you'll see why!

Also isn't it funny how much truth can be found in the form of comedy! I'm just sayin'! ;)

Banana Nut Zucchini Bread

I have always really like Zucchini Bread and I think this is my favorite Zucchini Bread recipe yet! Of course Mom the one you made with the crushed pineapple was pretty good too. I may have to try healthifying that one! ;) Anyway enjoy this one for now!

Banana Nut Zucchini Bread

3 cups whole wheat flour
1 Tablespoon Cinnamon
1 teaspoon sea salt
1/2 teaspoon all spice
1 teaspoon soda
1/2 teaspoon nutmeg
1 teaspoon baking powder
1/2 teaspoon cloves
1 cup Sucanat
3 ripe bananas mashed
1/3 cup coconut oil, softened
2-3 cups shredded zucchini
Egg Replacer for 3 eggs
1 Tablespoon vanilla
3/4 cup coarsely chopped walnuts

Blend wet ingredients then add dry ingredients and blend well. Fold in walnuts. Pour batter into 2 oiled bread pans (or 4 mini ones) and bake at 325 degrees for 45 minutes or until done.

Zucchini Casserole

With lots of Zucchini needing to be used, my daughter and I finally perfected a Zucchini Casserole recipe that I have worked on for a while. We have made it a 3 or 4 times now and so far everyone who has tried it has cleaned their plate. With the exception of my 3 year old she leaves the mushrooms. But my 7 year old who is the "picky one" finally tried mushrooms with this dish and what do ya know he loves them! It is surprisingly super Tasty! ENJOY!!

Zucchini Casserole

1 1/2 cups +1/2 cup rice milk
1 rounded Tablespoon vegetable bullion (I use Rapunzel brand)
3 heaping Tablespoons whole wheat flour
1/4 teaspoon garlic powder
2 Tablespoons liquid aminos
1 teaspoon Worcestershire sauce (the healthy kind;) (optional)
1/4 cup nutritional yeast

4 cups grated zucchini
6 cups COOKED brown rice
1/4 cup chopped onion
1 cup grated carrots
1 can sliced mushrooms, drained

1/2 cup Sunflower Seed Sour Cream
1/2 cup Vegenaise
1/2 Tablespoon fresh Lemon juice

5-6 slices of whole wheat bread
3-4 Tablespoons coconut oil

In a medium sauce pan, on medium heat stir together the 1 1/2 cups of the rice milk, the bullion, and garlic. While mixture is heating up, place flour and the other 1/2 cup rice milk in a small bowl or cup and whisk together. Then slowly pour into the sauce pan whisking to prevent lumps. Stir until it thickens a bit then add the nutritional yeast, aminos and Worcestershire sauce, stir and remove from heat.

In a large casserole pan place all vegetables and the COOKED brown rice. Mix the sunflower seed sour cream, Vegenaise, and Lemon juice together. Add to the warmed rice milk mixture. Pour the final mixture onto the casserole mix to be sure everything is well coated.

Melt coconut oil and break bread into small pieces and coat with the coconut oil. Place the oil coated bread crumbs on top of the casserole. Bake at 350 degrees for 20 minutes or until bread is browned on top and casserole is bubbly.

Classic Peanut Butter Cookies

I have been making healthified peanut butter cookies for a long time and we have always loved them. Then one day a good friend of mine brought some of hers over for a party we were having. She's quite the healthy whole foods cook herself and with 7 kids she has also learned to do it frugally. So when I tried her cookies and said dang those are really good the texture is so perfect what's your secret. She told me that actually she didn't want to use that much coconut oil so she replaced half of it with pureed white beans instead. I thought they were super and have been making them that way ever since! They remind me of the classic cookies I used to make for my Dad that he always loved. He even says these taste like them!

Just so you know these make up a great big batch! When it comes to cookies the more the better right!

Peanut Butter Cookies

1 1/2 cup coconut oil (she used 3/4 c coconut oil and 3/4 cup pureed white beans)
2 2/3 cup honey
3 cups natural peanut butter
6 cups whole hard white wheat flour
2 teaspoon baking soda
1 teaspoon sea salt

Beat oil,(beans) honey, and peanut butter. Mix in flour, soda, and salt, already sifted together. Scoop spoonfuls and drop onto baking sheets and press flat with a fork. Bake at 350 for 8 minutes. Be careful not to let them get too brown or they will be crunchy. These are very rich. Makes 5 dozen large cookies.

Feed a Crowd Pancake Mix

I came up with this recipe a while ago. We make it lots it's super Simple and very Tasty! This past Summer while camping I also found that I could mix the dry ingredients all together into a gallon size Ziplock and then put a label on the outside that said how much of the liquid ingredients to add. It made it so fast and easy especially for camping! And this particular recipe makes a good big batch!

Enjoy!

Feed a Crowd Pancake Mix

6-8 cups whole wheat flour

1 teaspoon sea salt

3 teaspoons baking powder (the non-aluminum kind of course;)

2 teaspoons baking soda

1/2 cup Sucanat

Mix the above ingredients together then add:

2 cups rice milk

2 teaspoons vanilla

4 Tablespoons coconut or olive oil

water to desired consistency

Add wet ingredients and stir add just enough water for the consistency you like some people like thinner crape like pancakes some like them thicker and fluffier. I just add some water stir and add a little more if it's still too thick. Also you can always add more flour if you accidentally make them too thin. See so Simple!!!

Week 8

Wow it's been 8 weeks! So who is the biggest loser going to be? How has every one done? Did you at least accomplish a few of your goals? I hope you have picked up a few new habits along the way that you plan to keep implementing and make part of your new healthier lifestyle! If I could give you only ONE habit to keep and hang on to for the rest of your life it would be this last weeks challenge! Being aware of and doing this one thing is so simple yet will make a huge difference in how you look and feel. And really the health of the whole fam! I want you to from now on and forever be aware of and.......





READ INGREDIENTS!

It would be nice if we only ate food that had not been packaged! But since that is simply not the world we live in we are going to be eating quite a few packaged foods. So what you need to do is get really familiar with that little paragraph labeled "INGREDIENTS:" on EVERY package, can, box, or container of food you bring into your house.

Don't worry about all the numbers and percentages just look and the INGREDIENTS: Know what you are putting into your body! ALWAYS!! Be aware it makes a huge difference.

Alright to help you out just a bit I'm going to give you an example using a loaf of bread! In fact why don't you go get the kind you buy out of your pantry and look at the ingredients on it while I show you this little comparison.

Here is a pretty average loaf of bread that you will find at your grocery store. I believe it is what most people would consider "healthy." But I look at the ingredients and a few things pop out at me. First why are there so many ingredients in a simple loaf of bread! That can't be good. Next ENRICHED that's code for, "We took all the healthy stuff out and added synthetic stuff that your body really can't use." Then I see HIGH FRUCTOSE CORN SYRUP I won't get into that, you can do your own research on it but just know it's way overly processed and very very unhealthy. Next I do notice that it doesn't have partially hydrogenated oils but it does have canola oil which is not quite as bad but really close! Then again just notice all the different things most of which your body doesn't really need or want.

Now if you will look below, I took a picture of a loaf of bread I had in my pantry. I bought this at Costco I have seen different brands with similar ingredients also at Smith's and Wal-Mart. So you can get them you just have to look because out of all the loaves at the grocery store there are probably only one to three kinds that will be like this.



Look at that 6 ingredients! And I know EXACTLY what all of them are. I ONLY buy bread with ingredients like this! Of course making your own is even better but finding time to always do that can be difficult. So look at your bread. What ingredients are in it? Now EVERY time you are grocery shopping read EVERY label before you put it in your cart. I have a pretty thorough ingredient list on my blog that you can look at here. I have pretty much gone by that and it has served me well for many years now. But just in case you are not ready for that here is a very basic list you could start with! Print it up and take it to the store with you and try really hard to NOT buy anything with these things on the ingredient list.


Ingredients I NEVER knowingly eat, buy, or feed my children:

Partially Hydrogenated Oils
Margarine
MSG (MonoSodiumGlutimate)
High Fructose Corn Syrup
Aspartame and all other artificial sweeteners

Ingredients that we may sometimes compromise and eat but it is so very little you can say we pretty much never eat these either:

Sugar (that's the white refined kind)
Artificial Colors (Like Yellow, Lake Blue, Red 40 etc.)

Preservatives (all those big words you can't understand)
Enriched (we want the whole grain not enriched)

There you go short and simple! Start slow but pay attention and be a smart ingredient reader. Being aware is really most of the battle! So from now on always be sure to.....



READ INGREDIENTS!

Week 7

Oh man only two more weeks to go! I wonder who the Biggest Loser will be?!?!?!?!? This weeks challenge is really quite simple and I hope you will try to make it more of a lifelong habit! I want you to really pay attention and try very hard to eat MUCH......

LESS MEAT

I am not really sure but I'm guessing Americans love affair with meat has A LOT to do with really good marketing! I could go on and on about how making meat your main course and basing most meals around it is NOT healthy. But I won't torture you! I'm sure though if you stopped to think about it you would see it's not serving you or helping you meet your weight loss goals.

I'm not saying you should give up your meat unless of course you want to ;) just eat much, MUCH, less of it! Starting thinking salads, and other really healthy foods as your MAIN dish! (Of course beware of dressings most name brands WILL NOT help you READ INGREDIENTS! Have a little meat on the side if that's what you like but make it the side dish! If you are worried about getting full enough think of potatoes, whole grain pastas and breads, brown rice, and plenty of beans of ALL kinds!

If you are wondering what you are going to make you can start here these are many of the main dishes we have on a regular basis. If you are wondering about some of the ingredients that you have not heard of please feel free to ask me about them. I will be happy to tell you where I get them, the best price and brands I like, or heck you can even come over and I'll give you the weird ingredients you need so you can try a recipe! (Seriously I mean that!) Again if you want your meat have a little on the side or a tiny bit mixed into the dish but just try to make a habit of thinking differently about how meat presents itself on your table. I think you will find eating less meat will also save you money and who doesn't need to save a bit of that right now! So go ahead it's a great habit to get into. Eat....


LESS MEAT

Week 6

Hey everyone I am much more excited for this weeks challenge! For me when I learned this I was so excited! I grew up in the era of No Fat/Low Fat diets and I always thought that fat made you well; FAT! But guess what I have learned differently! Only certain kinds of fat can make you fat! Not all fats are created equal! Some are actually good for you and will cause you to not only be healthy but to lose weight! How cool is that!

This week I want you to add....

GOOD FATS

I can't tell you how many times I have heard people say that they couldn't eat avocado because is was too high in fat! That logic just doesn't make sense to me anymore. I have learned that fats are just not created equal and really neither are calories! I remember back in the day being concerned with counting calories and fat grams. Now for years I have not even bothered! I really think the thing that is important is WHAT you are eating not how many calories or fat grams it contains!
So I became a INGREDIENT freak! I like to know what is in what I am eating! I find if I am just aware of what I am putting in my mouth the other stuff doesn't really matter!
Alright so here is the low down on fats! Remember this is just a basic list but I tried to make it simple yet thorough.

Fats and OilsThe Good the Bad and the Ugly!

Good:Eat as needed or wanted, best in it's purest least heated form.

Unsaturated Fat - Cold Pressed Extra Virgin Olive Oil, Flax Seed Oil, Virgin Coconut Oil, Grape Seed Oil, nuts and seeds, Sesame Butter(Tahini), Almond Butter, Most nut and seed butters, Olives, Coconuts, and Avocados

Bad:Try really hard to not eat much of! When you choose to eat it, try to eat in it's most natural form.
Saturated Fat - Butter, Milk, Cream Cheese, Yogurt, Ice Cream, Sour Cream, Meats, and Eggs Animal Products typically contain a lot of Saturated Fat. A good clue is, if it comes from an animal, it contains saturated fat. I do not think these are as bad if they come from properly fed animals that have not been given antibiotics, hormones and other harmful things. Animal forms of Saturated Fat have been said to contribute to heart disease so not overdoing is a good idea. They are also very mucus forming so people with sinus, allergy or lung issues find they do much better without them.PLEASE NOTE THAT YOU CAN MAKE A LOT OF THESE THINGS USING COCONUT MILK OR NUT MILKS SO DON'T THINK YOU WILL HAVE TO DEPRIVE YOURSELF!

Ugly:You basically just want to avoid these if you want to lose weight and be healthy!

Trans fats, Better known as Partially Hydrogenated Oils and Interesterified fats - Margarine, Chips, Crackers, Pastries, and snack foods in general. Read labels, if it has any trans fat or says partially hydrogenated anything in the ingredients then you don’t want it. These fats are unnatural processed products that our bodies are unable to process effectively. They contribute in a huge way to excess body fat and cancer causing free radicals in our systems. There are now some snack foods that don’t contain this type of fat. They aren’t really "healthy" but a much better option than those "Ugly fats."
It was so great when I realized that I could eat all those rich creamy things that are so good! I just had to make sure they were made with the good kinds of fats! So go ahead it is VERY important that your body gets fat both for healthy brain and metabolic function! I found that all those years of me on my NO FAT diet actually slowed down my metabolisim and made me fatter! You may have noticed that a lot of the recipes on my blog call for these good fats! Trust me we get plenty around here and it doesn't make us fat! So go ahead and indulge! If you want you can make yourself dessert every night for the rest of your life as long as you make sure it is with...

GOOD FATS!

A Little Encouragement for this Weeks Challenge!

Also this movie looks good I am looking forward to seeing it! Remember knowledge is power, learn all you can from lots of different sources and then make YOUR OWN educated decision don't let others make it for you!

Week 5

Again just reminding you that this was part of some posts that I did on my neighborhood Biggest Loser Contest blog. Just in case you were a little confused. I hope you are enjoying them and finding them helpful. Tammie

So how is everyone doing!?!?!?!?!? Are there any success stories? Are you losing or gaining? Has ANYONE even tried my suggestions? I hope everyone is accomplishing their goals and seeing success! Please let me know if I can help!

I have heard from some of you and I'm thrilled to hear that you are drinking green smoothies and eating whole grains! Way to go!!! Sorry I am so late this week posting! I really don't have an excuse just that I have been putting it off because if you haven't banished me already (ie. started another blog and didn't inform me of the change ;-) You may be more inclined to after this! But after much procrastination I decided that it is only fair to be straight forward and honest with you in sharing what I know and my experiences.



So here goes. I won't sugar coat and I will tell you exactly what I think. If I were in your shoes I would hope you would do the same for me! This weeks challenge that you will hopefully try for at least 4 weeks is to have no, meaning not ANY, none, nada, zip, zilch, absolutely

NO DAIRY!

Alright now I said it! Before you throw your mouse at the computer and curse my name please hear me out! And don't worry remember this isn't permanent (just 4 weeks although I highly recommend 6 but that's up to you) then you can decide! Giving it up for at least 4 weeks will give you an idea of how much better you may feel without it! Does it mean you can NEVER have ANY dairy again!? Well of course not that all depends on what you want and what works for you. Just hear me out I want to share my experience and quote from some others experiences. It's a little different for everyone some people give it up entirely some choose to have it only once a week. Some choose certain forms of dairy that seem to agree with them and have it every day. But you really need to let it go for at least 4 weeks before you are able to judge properly.

Since someone asked me about my dairy stance recently on my blog I am just going to share my answer with you here!

I have not really "preached" a lot on my blog about my stance on dairy because I have seen many people with very different opinions. I'm not necessarily "anti-dairy" I am open to using it if I feel it would help my family and get some things that we are lacking. Lately I have thought a lot about making kefir out of raw goats milk but then found out you could use Young coconut milk also. I think I would like to try that first. Mostly I want that because I feel we need to get more live active good bacteria also known as friendly flora in our diet.

Here has been my opinion on dairy. Aside from all the propaganda, big dairy business stuff, hormones and antibiotics given to cows. I have for a very long time felt that milk from another animal was meant for that animals baby. I like to think how did "Nature" or God intend for things to be? I especially have looked at a cow! A calf is born usually at about 80 pounds and grows to be over 600 pounds in the first year topping up to over 1000 in the second year! They also have 4 stomachs that is very different from humans. I just did not feel that it was meant to feed humans ESPECIALLY baby humans. The protein is much too concentrated and can be very hard on a little ones system. I think that is part of the reason so many people are lactose intolerant and/or allergic to dairy.

Well there you have it that is my opinion. I'm sure others would disagree with me but I always come back to wondering what Nature may have intended. I do think in it's raw form it is better because it still has some enzymes and is easier to digest. And definitely goats milk just because they are so much smaller would be better than cows milk for humans. That's where I'm at right now it doesn't mean that I won't learn more and find I would like to add some animal products back into our diet if we find we are lacking. But so far my family and I have had this similar diet for about 8 years and have been very pleased with our health!

Here is how someone else responded to my comment:

I just wanted to agree with your anti-dairy stance. I have read research about all of the reasons you've listed. For me personally, I'm so much healthier without dairy. Joint pain went away when I quit using it and my kids quit getting ear infections. My face also slimmed down, which was great! I've just discovered coconut milk and I'm in heaven. I love it! Most people don't realize all of the great sources of calcium out there, like broccoli. Anyway, thanks for all your effort and for sharing this with us.

This one is from a book review from Moooove Over Milk:

What many people don't know about dairy is revealed in this book. And not many people will believe it til they try first hand going with out it for a while. I tried it and it changed my life! I used to get sick all the time as did my daughter. We are now non dairy and never sick! Our doctors are amazed and applaud me on this decision. I urge everyone to please read this book and at least try going without it for a while. I used to have skin problems, sinus infections, bronchitis and other problems. I no longer suffer from this! My daughter used to have ear infections and colds alot and no longer gets those either. She also had a behavioral problem, and the doc said he could not figure it out. She no longer has this problem and HE AGREES it had to have been the dairy. The book dicusses this as well.So please read this book. If you are worried about calcium, you will be amazed at what this book says about that too. Milk actually DAMAGES your body! Stop being lied to. Read about the "udder side of dairy" Take care and be healthy.

Here is what someone else said in a email I received recently:

I just wanted to mention, as some of you know we cut dairy out about a month ago hoping to see my baby's eczema get better (it is better but not sure if that's just the dairy to blame)but I will say, over the last month I have lost almost FIVE pounds. I am not eating any different at all except for the dairy being cut out. I do workout at the gym but I have done that for a very long time and have been maintaining my same weight almost the entire time. I haven't been trying to lose weight at all just trying to stay exercised and fit. So I can definitely say with confidence that getting rid of the dairy made me lose weight! It is so weird. I am under 120 now and that is the weight I was before I was pg with baby #2. Though I can't hope to be much smaller, it was a fun surprise to see the scale. I have had a few people ask me if I have lost weight too and I just laughed at them, until this morning when I saw the scale for the second time this month. So what my point is, is if you have considered cutting dairy, it has some big benefits!!! I feel so much better and have so much more energy. And when I'm cooking with rice milk instead I am having people ask me "mmm what is this pleasant sweetness in this?" And its the sweet rice milk. Its been great in everything and besides occasional butter or mozzarella we will definitely be keeping the dairy at a major minimum. I have so much energy and less tummy ache complaints from my 2 year old. High five for dairy free! Just wanted to share.... I no longer consider dairy free a sad thing!

I also found I lost those extra pounds when I gave up dairy and have not had to worry about my weight since! I think dairy just tends to make some people fat! (if that was just the worst it did) Again you need to find what works for you and your family but I have seen many benefits! A big one has been that one of my sons was born six weeks early he ended up having asthma since lungs are the last to develop. We were able to use diet and herbs he has never needed steroids or other drugs for his asthma. We had given up dairy just before he was born. He is now almost 7 and he has very few if ANY symptoms of asthma. He can run and not get wheezy he sleeps well at night! He only gets "the cough" when he has a cold but it goes away quickly now and it's maybe twice a year! It has been nothing short of a miracle for us! I thank the Lord every day for that blessing! I think a huge contributing factor was not having dairy!

If you want to do a little research I highly recommend the books Moooove Over Milk and The China Study! I hope at least some of you will take the challenge I mean really what have you got to lose? I personally have seen great benefits! Are you afraid you will too?!?!? My only regret was NOT doing it SOONER! Just try it 4-6 weeks and just see how you feel! Common

NO DAIRY!

And that's my story and I'm sticking to it!

If you are wondering what you are going to eat go to my blog! There are lots of creamy, comforting, dairy tasting recipes on there that are ALL dairy free! Even super tasty dairy free ice creams! In fact if you decide to do this let me know I'll make you up a batch! My favorite is the Pumpkin Pie kind!

P.S. A friend of mine said she gained 12 pounds since the end of last Summer! She said the only thing she did different was she started eating dairy again! Hummmm interesting don't you think?

Week 4

Alright I'm assuming everyone is doing great with last weeks challenge since I have not heard any of you complain or ask me questions! ;) Alright I'm sure you have all pretty much written me off after that thinking oh whatever she is just nuts! I sincerely hope some of you will trust me on this and at least give all these steps a try and do your best at them for a LEAST the last 5 weeks! Common ANYBODY can do something for that long. I know if you honestly try you will be so glad you did! Don't worry you won't become a crazy health nut like me! You will just move to a different level of health and give yourself more options on how healthy you would like to see your diet!

This week you will want to add......

WHOLE GRAINS

Many people today are suffering from gluten intolerance, wheat allergies or sensitivities and related health conditions such as indigestion, lethargy, and headaches. A primary cause of many of these health conditions stems from continued over-consumption of refined grains.

Just to illustrate a little about what refined grains are like. Say I come over to your house and we are going to clean! I take everything you own but I tell you not to worry because will get plenty back. Then I give you back one of your outfits and say the cushions from your couch. Would you be okay with that deal? That is pretty much what happens when you use refined grains (ie. white bread and pastas etc.) Refined grains lack many essential nutrients because of the removal of the nutrient-dense bran and germ during processing. Of course they do put a few nutrients back in, but you weren't happy with just your couch cushions were you? So why are you happy with your white bread with most of the nutrients stolen out of it? Also refined grains don't contain ANY fiber and tend to just stick like glue in your system. Ever make paper mache using white flour? Well then you know what I mean!

Now since there are a lot of whole grain products available these days this should not be a hard thing to do. Of course you want to be careful that it also doesn't contain the ingredients you have tossed from last weeks challenge. I have seen and used lots of whole grain pastas in the store. If you want to make your own bread I love this recipe. And if you don't have your own wheat grinder come on over and I will grind you some! (I seriously mean that I have done it for lots of people I totally DO NOT mind! ANY TIME!) If you have been thinking about getting one it's a great investment this is my favorite kind but there are others out there for less that will get the job done.

Now Remember whole grains are NOT limited to whole wheat there are many grains out there that are super good for you when eaten in their WHOLE state! Barley, Quinoa, Amaranth, Brown Rice, Oats, etc. I have a paper that overviews grains if you would like me to email you a copy of it just let me know I would be happy too. If you have ANY questions feel free to ask most whole grains are easy to use and quick to fix!

My blog has cookies, cakes, breads, muffins, cinnamon rolls, granola and all sorts of tasty things that use whole grains. I promise you won't feel deprived. (Although if you are not used to eating ANY whole grains be forewarned that you WILL have a few cleansing symptoms. But that is actually a good thing. If you would like to know what those would be you can come ask me I'll be happy to share! ;) And like I said you can even get lots of whole grain breads and cereals from the store now just be sure to read those ingredients!

So since you wouldn't want to get back only part of your stuff let's make sure and not eat only part nutrition either! Make sure you get your

WHOLE GRAINS!

Week 3

Just a reminder this was written for my neighborhood Biggest Loser contest just in case you are confused! ;) I hope the info can be beneficial to all who read it and I hope many of you are trying the challenges!

Alright this week is probably going to be your hardest yet! Are you strong enough to try it? You only have to do it for 6 weeks and if you don't see the benefit for not only you but your entire family you are welcome to go back to your old habits! But if you are serious about this Biggest Loser stuff and you really want to see some long term results you will jump on and do what I did over 7 years ago! You will...............

TOSS IT!

So what is it you have to toss? Is it your scale? That actually wouldn't be a bad idea but since you are using it to compete right now you may want to hang on to it for a few more weeks! ;) Is it your FAT clothes? Again tossing those would be good too! I know the neighborhood is having a yard sale and would love to sell them back to you if you find your just not cut out to be the Biggest Loser! Maybe it's your video game console or heck your whole dang TV? Again any of these things would probably help you on your way to becoming the Biggest Loser but for right now the ONLY thing you need to toss is the.............

..... JUNK FOOD!!

Come on just do it! Go through your house and just get rid of it! ALL of it! I don't want to hear, "but the kids will have a fit without their soda, candy bars, and goldfishes!" I think Dad and Mom will miss it more then the kids! Quit using them as your scapegoat who are the parents anyway! You can just tell them that you need their help in winning this Biggest Loser contest I'm sure they will be happy to help especially if you offer them half your winnings. Common your not scared are you? It's only for 6 weeks! What are you afraid of? Admit it you are addicted to at least one, four, ten, or more different kinds of JUNK food! You tell yourself that you could go without it at any time. Well here is your chance to prove it to yourself. If you are addicted you WILL have withdrawals and cravings for a little while until it is out of your system. Six weeks is just about enough time to let your body know that you mean business and that you are serious about getting rid of those junk food cravings.

You will find for a little while you will really crave your comforting junk food. But if you have been drinking your water and green smoothies your body will be thanking you and won't find too much time to complain and I promise it won't complain for very long. If you find you are still very scared and not quite up to it you can go here and try making some healthier treats that will help you through your cravings. Also if you need that extra motivation and something that will help you to be informed instead of being easily swayed by marketing try this book or this one, heck do a search and see that the only one who benefits from you eating junk food are those selling it to you! Are you really going to let them win? Wouldn't you much rather be the one in control? I have also heard that this book is highly motivating!

To make it a bit more simple I will give you a list of a few ingredients that I want you to start looking for. Go through your cupboards and throw out ANYTHING that has these ingredients listed as one of the first five. Then be sure not to buy ANYTHING with these ingredients in them at all.

Here is the SHORT list! ;)

Refined White Sugar
High Fructose Corn Syrup
Fructose

Sucrose

Aspartame (Nutrasweet)

Sucralose (Splenda)

Saccharin (Sweet & Low)

Monosodium glutamate (MSG)

Artificial Colors (Red 40, yellow, lake blue, etc.)

Partially Hydrogenated (Oils of ANY kind also known as trans-fats)

Shortening

Margarine (one molecule away from being plastic you don't eat plastic do you?)

Now just for fun I thought I would post this little video!

I'm sure most of you have seen the corn syrup commercials. You can read my opinions about it here! Think about it do you really want good marketing to control what you eat. You wouldn't put the wrong kind of gas in your car! If you did it wouldn't run! So why do you keep expecting to put the wrong kind of food in your body and have it run properly? Give your body what it needs! They call it JUNK food for a reason! It's JUNK! It belongs in the garbage so go ahead, just

TOSS IT!

Week 2

At LEAST a few times this week try having a.......

GREEN SMOOTHIE!

They are a very easy way to get a lot of servings of those fresh fruits and greens that you know you need but just can't seem find the time or the taste buds to munch them all down. This week try a few different kinds of green smoothies out! Have one at least 3 times this week and then see if you can't manage to have them at least 4 or 5 times a week for the rest of the contest! Don't worry about changing ANYTHING else this week, just notice the difference in how you feel! When I first started drinking lots of green smoothies my baby was not sleeping well at all but I found that because of the smoothies I was not tired like I should have been. I had more energy, didn't need to take expensive supplements, I gently cleansed (so expect a little of that) and I LOST weight! Just to name a few things! If you have a phobia to green foods you can start with less greens and more fruit and then as you see that there is nothing to be afraid of ;) you can add more greens.

Our nation is one of the most overfed yet undernourished countries in the world! Green Smoothies are a very simple way to add lots and lots of nourishment with very little effort! Trust me your body with thank you!!! Many of us are literally starving for nutrition and we don't even know it. We will get lots of cravings because our bodies are trying to find a way to fulfill it's nourishment NEEDS! We will gain weight and then we try to diet only to add more to the starvation. Once I found ways to truly nourish my body I found my cravings started to go away! Anymore I don't even crave junk food in fact most times I find it pretty tasteless and unappealing!

So come on give it a try! Just play with it and don't give up if you really hate the first one I promise they grow on you. Plus you can make it according to your tastes. If you really hate raspberries you don't have to put them in. Start with Spinach for the greens (since it is very mild and you won't taste it) and then you can add others for more nutrition as you start to see that the taste of green gets covered by the fruit! I have a basic recipe here on my blog. And if you think there is no way they can taste good be sure to give my Creamsicle Green Smoothie a try and I just posted a Chocolate Peanut Butter one so be sure to give it a try!

So there you have it your body will be more nourished than it has ever been! It's a great way to start the day and Matt it can EASILY and very HEALTHFULLY become a meal replacement drink unlike Slim Fast which is mostly sugar and synthetic nutrients. That will leave you wanting and will slow your metabolism WAY down because you are essentially STARVING yourself! Which will then cause you to put on weight even more easily! So forget the Slim Fast and go get you a

GREEN SMOOTHIE!

Week 1

Alright sorry I'm a little slow at getting this posted but no worries it's so simple I'm sure most of you are already doing it! ;) Before I tell you the first step I want to mention a little bit about exercise. Exercise is very important but like most things it has been WAY overdone. People tend to go from one extreme to the other. Now if you are a very active person and love to exercise and have been doing it for years hooray for you, keep it up! I have found that most people like how they feel when they exercise but never stay consistent with it. I think part of the problem is that they go from hardly any or no exercise to trying to do big workouts at least an hour a day. I don't blame them for not sticking with it! That's just a killer and I'm sure your body will yell at you!

Okay my point; If you already have a exercise routine that works for you stick with it. If you find you don't exercise much try to do some form of MODERATE exercise (the P90Xers are now breathing a sigh of relief;) for 20 minutes 5 days a week or 30 minutes 3 times a week. Go for a little walk, get a mini-tramp and jump on it, do some Yoga or Pilate's, play a sport, ride a bike just something you enjoy and will do consistently. As with all things be sure to use common sense! If you do something dumb and hurt yourself don't blame me. If you think it would be wise to consult your Doctor be sure to do so.

Now if you have health problems that keep you from exercising DON'T WORRY implementing the 8 weekly steps will help! You will find you not only look and feel better but you just may find you are able to get up and move! Just listen and be nice to your body it's the only one you've got!

Now for the first step! Starting with week 1 and continuing through the 8 weeks and hopefully longer. All you need to do is......

DRINK WATER

Yep that's it! You do not need to worry about doing ANYTHING else this week just drink water! You can still drink your soda and juice and whatever else you normally drink but this does NOT count toward your water intake! You should be drinking 1 ounce of water daily for every 2 pounds of your body weight. So a 150 pound person would need to drink 75 ounces of water a day. There are 8 ounces in a cup so this person would need to drink about 9 1/2 cups of water a day. How much are you drinking?

Most people do not drink enough water! It is so important! I cannot stress it enough! I know we have all heard that we could go for weeks without food but you can only live for a few days without water! I won't go into any more detail here but if you would like to learn more about the importance of water may I suggest this book.

One more thing: I suggest you get some type of a filter like those ones that go in the pitchers or hook up to your kitchen faucet. Chlorine is nice for cleaning the water but our bodies really don't want it so it's best to filter it out. I won't go into the Fluoridation thing either but I also think it's best not to drink it either. We actually have a R.O. unit which I highly recommend they are at least 150 bucks but worth every penny! If neither of those are an option you could also just add a little lemon or lime to the water it will help clean it a little and it's also quite cleansing and very good for you and most people really like the the taste! Now there you have it...........

DRINK WATER!

You can do it!

I have a few posts here that I have decided to post! But first let me share a little background. Not long ago my neighborhood did a Biggest Loser contest! They asked me to be their nutrition consultant and to post some tips and ideas on their blog that could help them. There were some sneaky people delivering cookies to their opponents trying to sabotage there efforts! It was lots of fun but by the end of the eight weeks the group of them together had lost over 100 pounds! They also said that they had learned some things that many hoped to continue to implement and to choose to have a healthier lifestyle for not only them but their family too! This was my beginning post I hope that you can maybe benefit from them too!

In Health, Tammie

To start off you are going to have to decided what you want to get out of this! Aside from building friendships, getting to know each other better and strengthening bonds, we get that either way!

My question for you is; Do you want to see long term results and renewed health that will last long after the 8 weeks are over with healthy habits that you can pass on for generations.......OR are you just wanting a quick fix, to be the Biggest Loser then go back to doing what got you here in the first place to gain it all back twice as fast and nearly twice as much and be less healthy then when you started?

My friends the choice is up to you! I have been on both sides of that fence and I will happily help you with either! I have crash dieted and taken off 10 pounds in a week and then found out the hard way why that is not a long term solution! (which I will be more then happy to share if you ask) I also know what it's like to finally decide that It doesn't matter what the scale says or what size my pants are, the important thing was to try to be as healthy as possible so I could pass those habits on to my children. (Quite frankly it's the kids I worry about how the heck are they going to have any chance of being a healthy adult if they grow up in this fast food nation and are not taught! It's a great motivator look around, kids these days now have diseases that only "OLD" people got when I was a kid!) I have seen the results of that decision...................here I will let you see since most of you didn't know me "before!"

(Those of you who care to read more about my personal story can do so here.)

I am hoping some of you will choose to get long term results! I am obviously bias toward that one! For those of you who do I promise you will wonder why you didn't do this sooner. I will post ONE, yep just ONE thing a week for you to implement. (First Step to be posted soon!) Each week will build on the other and you will want to continue each one throughout the 8 weeks! After that you will have some great tools to work with in deciding if you want to adopt and continue this new healthy lifestyle while molding it, of course to fit your personality! Not to mention you WILL be the Biggest Loser!!!!

But no matter what you choose I want to help and support you! Please ask lots of questions! I will answer the best I can! I have tried almost every diet out there (well at least ones that would be "legal" for this and yes Matt I have tried Slim Fast and NO Matt it's NOT healthy!) And I am willing to help you find what works for you! So let's get started!

YOU CAN DO IT!!!!

Parmesan Cheese Spread/Dip

I have made this recipe a few times now! We love it! My kids like to dip snap peas and carrots in it! I would love to give you the recipe but it isn't mine. It was already Simple, Healthy, and Tasty so I couldn't even modify it to make it mine! ;)

But you can purchase it here!

A Little Inspiration!

Alright I know this has nothing to do with Simple, Healthy, Tasty food! But oh to me listening to it can be very healing I love good music played well! A number of people have posted this on their blogs and I have watched it a few times it's just so inspiring I had to share! Just watch them they obviously love what they are doing! So enjoy, have a GREAT weekend be inspired and be inspiring! Do what you love and love what you do and in ALL things be HEALTHY!




Just a Thought:

"Your purpose in life is to find your purpose in life and give your whole heart and soul to it." ~Buddha~

Sweet Potato Smoothie

Another day, another smoothie.
This one comes straight from our Mom's kitchen.
This smoothie has a unique and yummy taste,
chalk full of beta-carotene.
Now even though sweet potatoes aren't
much on looks...they are so good for you.
You're gonna love this smoothie...
and it's gonna love you.

Sweet Potato Smoothie

1 Medium Baked and Skinned Sweet Potato
2 cups Almond or Rice Milk
1 cup Coconut Cream
2 Tablespoons Pure Maple Syrup
1 heaping Tablespoon Natural Creamy Peanut Butter
1/2 t. Cinnamon
dash of sea salt
pinch of nutmeg and ginger
1 large cup ice

Put all ingredients in blender except ice.
Blend until smooth...
Add ice until desired consistency.

~This just might be the coolest way to eat
your taters!

French Toast Stix

Alright, Alright...I wasn't going to post this
one yet, because the picture is hideous.
Yet, Tammie said she needed it pronto...
so here it is.
But please try not to judge
this recipe by it's looks?!

These are incredibly tasty little morsels.

French Toast Stix

1/2 cup almond or rice milk
1/2 teaspoon vanilla extract
2 tablespoons olive oil
1/4 teaspoon salt
1 tablespoon whole wheat flour
2 tablespoons cornstarch or arrowroot powder
3 teaspoons sucanat
1 teaspoon cinnamon
4 slices of bread
pure maple syrup or dip of your choice

Directions:

Cut slices of bread into 4 equal sticks.

Mix first 8 ingredients in bowl.

Dip sticks individually into mixture.

Over medium/low heat, on a well greased pan,
lay sticks flat down. After 2 to 4 minutes turn sticks,
they should be a light brown.
Sticks should turn easily when done.
Cook for another 1 to 2 minutes before removing.

Cover with toppings.

Wah-La...

Enjoy 'em!

Orange Julius

This is one super simple way to keep
cool during the hot summer months.
It's mighty healthy...
and, by George, it's tasty!

Orange Julius

1 and 1/2 cups Almond or Rice Milk
1/2 cup water
3 oz frozen orange juice concentrate
[large heaping spoonful]
2 tsp Agave Nectar
1 tsp Vanilla Extract
Large cup of ice cubes

Blend first 5 ingredients together.
Then add ice until desired consistency.

Delightful!

Restaurant Style Black Beans

We love beans at our house because they are affordable, filling, healthy, and oh so good! The recipe below is our favorite way of making black beans. Be sure to note that they need to soak overnight so you DO need to think ahead! I will often cook up a batch in the crock pot at that point I can either season them restaurant style like the recipe below or I drain them and put them in Tupperware or baggies and freeze for later use. They are also really good mashed up like refried beans. For that I season leave the liquid on and mash with a potato masher.

Restaurant Style Black Beans

7 cups black beans (I have a 5 quart crock pot if yours is smaller you will need to use less beans and adjust seasoning accordingly)
Soak Water
Cooking Water
1-2 heaping teaspoons vegetable bullion (I like Rapunzel)
3 teaspoons sea salt
1 Tablespoon Minced Onion
2 teaspoons granulated garlic
3 teaspoons dried basil
1 teaspoon oregano or Italian seasoning (I know beans are more Mexican but trust me this is the secret ingredient)

Place beans in crock pot and cover with water by about 3-5 inches. Let soak OVERNIGHT. Do NOT turn crock pot on! In the morning drain and rinse beans place back in the crock pot and cover with water by about ONE inch. Turn crock pot on high. Let cook all day you may want to stir a few time once they start cooking good depending on your crock pot you may find medium is a better setting I usually use high because I don't seem to get my cooking until at least 10 am! If you need to add a little more water that is fine but remember with this recipe we won't be draining them so you don't want too much water. After they are done and about an hour before serving stir in the other ingredients.

We love this recipe on a Cafe Rio type taco salad. We take a whole wheat tortilla put it in a bowl and add my Lime Rice recipe, these Restaurant Style Black Beans, Cheezy Sauce, I saute some onion and mushrooms in a little coconut oil and Sucanat to make sweet onions, corn, tomatoes, salsa, mango salsa, (recipe soon to come!) lots of greens, my Ranch Dressing, Guacamole, and some lime and cilantro!

MMMMMMmmMMMMMmmMMMMM

The Word of Wisdom

I have wanted for some time to write about this! But I have so far chose not to because well....ummm it's not because I'm ashamed of what I believe. I am proud to be a member of The Church of Jesus Christ of Latter Day Saints and I don't plan to make any apologies for that.

I guess what is hard is that many within my own faith seem to vary quite a bit on how they feel about and interpret The Word of Wisdom. Personal Revelation is a big thing to me and I would never want to belittle that fact. I have not wanted to seem preachy in any way so I have pretty much just avoided the subject all together. But quite truthfully it has been the backbone of my research with health. My whole story would not be complete without it! (I eventually hope to share it all with you) Every time I have read something related to health and diet I have compared it to what I know in the Word of Wisdom.

Anyway the main reason I am excited about sharing this with you now is because of this post from The Lazy Organizer! I have enjoyed reading her blog for a few years now and I love the way she writes! If you want to learn and be inspired by a lot more then just organizing check out her blog!

Today she posted her thoughts about the Word of Wisdom and I thought she did it in a really good informative way! Since I'm not near as good at putting things into words! (I just come across as too absolute and preachy for some reason!) I'll try to work on that but in the mean time go read what she has to say and just know that I give her a great big AMEN! ;) After you read it I would love to know your thoughts about it!