Whole Intentions

Bathroom Exercises?

noreply@blogger.com (Paula) — Mon, 02 Jan 2012 05:31:00 +0000

I'm not a big one for New Year's Resolutions. Most resolutions are broken by January 2nd.

You start out with a good plan. "I'm going to exercise 7 days a week for 1 hour a day."

That usually lasts for about 2.5 days before you've decided your crazy. Or, if you do stick with it for several months, you end up getting burnt out and you just give up. Before you know it, it's taken you a year to talk yourself into it again.

This was my story. Until I gave up New Year's/spring/4th of July/first-of-the-month resolutions and just started.

Even if you have to start with baby steps. ANY type of exercise is better than nothing.

One of my favorite baby steps is something I call bathroom exercises.

Sounds weird, I know. But bear with me. :)

The idea is to pick a room in your house that you go into several times a day. Each time you go into that room, do an exercise. When I first heard this idea I picked my kitchen. After all, I'm the cook.

Did you know there are about 101 ways you can totally avoid your kitchen in the span of a day and still feed your family?

After being honest with myself and giving it more thought, I settled on the bathroom. I mean, it's pretty hard to completely avoid that room for life. Eventually, you have to go in there.

I varied between several body weight exercises. Push ups, lunges, running in place, etc. Sometimes I did five, sometimes ten, sometimes thirty - depending on the exercise.

I did that exercise until I was out of breath (I mean really out of breath - no cheating) or until I couldn't do anymore.

I squatted in the bathroom stall at Wal-Mart. I did pushups at my sister's house. I lunged until my legs felt like jello. They all worked, but the one I found I loved the most is jumping rope.

I started out slowly and have gradually increased to 200 jump ropes of varying styles. If you use the bathroom even five times a day you've done 1,000 jump ropes.

Do you know what 1,000 jump ropes a day can do for you! Think of all the muscles you're calling into action each time you jump. Arms, legs, stomach, lower back. . . It's great!

The best part of all this is that it's so flexible. Maybe you don't have a jump rope, your bathroom is small, or the neighbors below you would complain. Find an exercise you're comfortable with and start.

Today.

You don't need to spend an hour a day at the gym. You don't need to find a sitter each time you want to run. Those end up giving you easy excuses to quit.

Remember, ANY exercise is better than none. Start out doing ten jumping jacks or fifteen pushups. Do you hate squatting? Then do twenty of those because if you've been avoiding them, that's usually the part of your body that needs them the most. :)

Don't wait for the New Year. Don't wait for Monday, or the first of the month, or your 30th birthday, or. . .just start with baby steps and a bathroom.

The more water you drink, the better. ;)

P.S. What are your favorite bathroom exercises?

Shared with: Healthy Home Economist, The Prairie Homestead,

photo credit:

digitalart / FreeDigitalPhotos.net

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The Easiest Yogurt on Planet Earth

noreply@blogger.com (Paula) — Mon, 26 Dec 2011 05:11:00 +0000

My first attempt at making yogurt was with a yogurt maker.

But even with an electric yogurt maker I had to heat the milk, pour it in small, individual yogurt jars, wait for it to cook, make sure I would be home to turn it off and refrigerate it, and then wash out each little jar only to do it again the next day because we ate the yogurt so fast. Ugh.

Did. Not. Like. It. There's something to be said for eating healthy without driving yourself insane.

Then I discovered viili yogurt (also known as viila).

Let me tell you, viili yogurt has got to be the easiest yogurt in the world to make. You add milk to a bit of yogurt starter, let it sit on your counter at room temperature, and before you can say Bob's-your-uncle, you've got yogurt.

I can live with that.

Not only is viili yogurt easy to make, it also lives 'forever' with proper care. Most yogurt starters only live for a few generations. That means eventually you'd have to buy another starter. With viili yogurt you use a small amount of yogurt to inoculate new batches over and over again.

Ohh, that made me sound smart, didn't it. Inoculate. I should use that word more often. "Travis, dear, we're having inoculated roast for dinner tonight . . ." Okay, maybe not.)

By using your yogurt to start new batches, you'll never have to buy yogurt starter again. It's like the Energizer Bunny. It keeps going and going. . . and I just aged myself, didn't I? Ahem.

What kind of milk should I use?
I use pasteurized, store-bought whole milk (without RsBT or growth hormones) whenever I make yogurt. The yogurt adds beneficial bacteria to pasteurized milk - therefore making store-bought milk a better product in the end.

Raw milk on the other hand needs to be heated, otherwise the bacteria in the milk will slowly kill the yogurt. To me, raw milk is like gold. I don't use it in anything I would have to heat because I want all the health benefits and beneficial bacteria raw milk offers.

Can I use an alternative milk to make Viili?
Viili starter can be used with coconut milk but it isn't likely to last for more than a few generations. It's recommend to keep a back-up dairy-based culture on hand if you want to experiment with other milks. You can make it with goat milk, however it will not be as thick as yogurt made with whole cow milk.

Does this yogurt contain sugar?
Although I wouldn't really count this as a this-contains-sugar recipe, technically, I should tell you that there is a small amount of sugar from the natural lactose in milk. Lactose is consumed by the yogurt bacteria to produce lactic acid (yogurt's tanginess and natural preservative). With that said though, there isn't much lactose left in the finished yogurt.

Homemade Viili Yogurt (egg-free, gluten-free, nut-free, yeast-free)
you will need:
viili yogurt starter
a pint jar (I'm using a half gallon in the pics)
1 c. milk

Directions:

1. If you're starting with a new viili starter from Cultures for Health, detailed directions will be included (the new starter is freeze dried.) However, the concept is the same. With a freeze dried starter you'll want to add about 1/8th teaspoon to 1 cup of milk. With established yogurt, you'll want to use about 1 Tablespoon per cup of milk.

In the above pics I am using a half gallon jar so I start with about 1/2 c. of yogurt starter (left over yogurt) and add about 7 cups of milk because you do want to leave a bit of room on the top.

2. After you've added the milk, simply stir well and cover loosely with a paper towel so air can still move but flies can't get in.

3. Let it sit at room temp (70-75 degrees) for about 24 hrs or until it becomes thick enough that you can gently tip the jar and see that it isn't runny. You should be able to see a few bubbles on the side of the jar and the yogurt should be the consistency of a loose jelly.

4. Once it's done I like to refrigerate it before I eat it. Cold yogurt tastes better to me and it seems to thicken just a tad more after being refrigerated.

homemade whey & sour cream

I LOVE yogurt and homemade granola sprinkled with a bit of stevia to help with the tanginess. The kids love to add frozen blueberries or strawberries. You can also use yogurt to make homemade whey, sour cream, or cream cheese.

There's so much you can do with it, and it's so good for you that living without homemade yogurt would be absolutely. . .crazy!

P.S. What's your favorite yogurt? What else do you use if for/make from it?

Don't know where to purchase some of these ingredients? Visit our Whole Food Sources page.

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Why Whey & How to Make It

noreply@blogger.com (Paula) — Thu, 08 Dec 2011 20:53:00 +0000

I use whey in much of my cooking. I use it in homemade condiments, for soaking grains and beans, as a starter culture for lacto-fermenting vegetables and fruits, and as a starter for beverages. If you've never made whey before you're in for a surprise - it's whey easy! (corny, I know)

Why Whey?

Whey has been used for centuries. The Icelanders preserved their food with whey and Greek doctors referred to it as 'healing water'. In the Middle Ages, doctors recommended whey for various ailments and up until the 1940's spas in Europe treated gout, anemia, arthritis, and even tuberculosis with it.

What did they know that we don't? Whey is a protein that provides your body with an excellent source of minerals, essential amino acids, and digestive bacteria. In 2000 a study by the Arkansas Children's Nutrition Center found that whey may also prevent breast cancer.

Homemade Whey is Better
Many health food stores rightly tout the benefits of whey protein. But if you're really looking to build muscle, maintain your blood sugar, and boost your metabolism, skip the huge containers of powdered whey protein on the shelf and look no further than your own refrigerator.
Those powdered mixes contain artificial sweeteners, come from unknown sources (e.g. grain-fed, hormonally treated cows), they've obviously been processed in some way, and many of them contain heavy metals.

Isn't that kinda counterproductive?

Making Whey
Homemade whey is really simple to make. You can make it from yogurt, raw milk, or kefir. I usually get my whey from dripping yogurt because that's what I first learned and I'm comfortable with the method. However, I wouldn't hesitate a bit to use kefir or raw milk.

In the pictures below I'm using viili yogurt, but I also explain how to make it with raw milk or kefir.

I don't consider this recipe totally sugar-free because of the lactose in milk products. However, when you make either yogurt or kefir there is very little lactose left in the end product and many who are lactose intolerant can eat them both. Still, be aware that there may be remnants of lactose in the whey.

Whey (egg-free, gluten-free, nut-free)
yogurt, milk or kefir (each preferably raw or homemade)
large jar or bowl
*large tea bag, cheese cloth, or tea towel

*make sure you don't use softener when you wash them because it creates a film and won't let the whey drip through. Plus you might have odd tasting whey. :(

Directions:
1. If you're using raw milk, set about 2 quarts of milk in a jar or bowl at room temperature for 2-4 days or until the milk has visibly risen to the top and the bottom is a yellowish liquid whey.

If you're using yogurt or kefir, no earlier preparation is needed.

2. Place a large tea bag, cheesecloth, or tea towel inside a half gallon size jar or large bowl. Pour the yogurt (raw milk or kefir) into the tea bag.

3. Pull the tea bag about half way up the jar and secure it with a metal ring or rubber band. Make sure the tea bag is pulled up far enough that the whey can drip out and the tea bag won't be sitting in it. Put the jar in the fridge and let it drip for about 24 hours.

4. It's up to you when your yogurt is done dripping. The yogurt that's left in the cheesecloth is now a delicious, creamy sour cream, or if you want to let it drip longer and become even thicker, a nutritious cream cheese. You choose the consistency you want.

You can use the sour cream or cream cheese in any recipe just as you would store-bought.

The cream cheese/sour cream will last for about 1 month in the refrigerator and the whey is good for 6 months.

See how easy it is to make your own whey! Plus, now you've got cream cheese or sour cream to use. In the end you've spent less than 15 minutes to create several whole food masterpieces. :)

Talk about multi-tasking!

You are the woman. . .or man.

P.S. How do you use your whey?

Shared at: The Healthy Home Economist, Harke Is Online, Nourishing Treasures, Homestead Revival, Whole New Mom, Real Food Forager, The Nourishing Gourmet, Real Food Freaks, Simply Sweet Home, The Shabby Nest, Food Renegade, Butter Believer, Tip Junkie, Vintage Wannabee, Simply Sugar and Gluten Free, Time-Warp Wife, Confessions of A Frugal Mind, Far Above Rubies, Premeditated Leftovers, Confessions of A Stay-At-Home Mommy, At Home With K, At The Well, Women Living Well, Frugally Sustainable, The King's Court IV, The Gluten Free Homemaker, Crystal & Comp, day2day Joys, This Chick Cooks, We Are That Family, Raising Homemakers, The Thrifty Home, The Stuff of Success, Blue Cricket Designs, Everyday Tastes, A Little Bit of Spain In Iowa, Sorta Crunchy, Momnivore's Dilemma, Life as Mom, Whipperberry, Real Food Whole Health, Mom Trends, Creation Corner, Keeping It Simple, Skip to My Lou, Make Ahead Meals For Busy Moms, Keeping It Simple, DIY Home Sweet Home, Coastal Charm, Permanent Posies, Hope Studios,

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Want to Stay Healthy? - Bring On the Heat

noreply@blogger.com (Paula) — Sun, 04 Dec 2011 00:29:00 +0000

It's hot.

It's intense.

It's potent.

And it's the best homemade cold preventer, flu destroyer, and all around immune booster I know of.

Pepper Juice.

If you can handle the heat, you just might get through the cold and flu season without a scratch. What makes Pepper Juice so effective? It's powerhouse of ingredients.

Step into my lab and I'll show you this wonderful concoction. . .

Garlic - used for centuries to treat every complaint from a cold to the plague, garlic is known for a plethora of health benefits. Prior to antibiotics, garlic preparations were placed on wounds during war to prevent infections. Scientific research has proven that it strengthens the immune system, improves circulation, lowers blood pressure and fevers, and has direct anti-microbial actions equal to many antibiotic drugs (without the side effects).

antibiotic - kills microorganisms
anti-diabetic - lowers glucose levels
anti-fungal - kills fungus (e.g. candida)
anti-microbial - helps the body resist or destroy pathogenic micro-organisms (bacteria, fungi, and viruses)
antioxidant - prevents free radical oxidative damage
anthelmintic - destroys parasitic worms
anti-thrombotic - prevents formation of blood clots
anti-spasmodic - relieves smooth muscle spasms (e.g. stomach and intestine)
cholagogue - promotes bile flow
diaphoretic - increases perspiration (good for detoxing)
expectorant - promotes expulsion of phlegm or mucous
hypotensive - reduces blood pressure
immuno-stimulant - stimulates immune system

Onions - like garlic, onions were known throughout history as a cure for many illnesses. Alexander the Great fed onions in huge quantities to his troops to strengthen them for battle. During World War II the vapors of onion paste were used to reduce pain and accelerate healing of wounds.

anti-allergenic - prevents or relieves allergies
anti-asthmatic - prevents asthma attacks
anti-bacterial - destroys or suppresses bacterial growth
anti-inflammatory - reduces inflammation (e.g. arthritis and gout)
antimicrobial - helps the body resist or destroy pathogenic micro-organisms (bacteria, fungi, and viruses)
anti-septic - prevents infection
anti-thrombotic - prevents formation of blood clots
blood cleanser
decongestant - relieves mucus congestion of the upper respiratory tract
diaphoretic - increases perspiration (good for detoxing)
diuretic - increases production and elimination of urine
expectorant - promotes expulsion of phlegm or mucous
helps insomnia
high iron content
hypotensive - reduces blood pressure
lowers cholesterol
lowers triglyceride level
stimulates growth of good bacteria

Ginger - known most commonly for nausea, ginger's healing benefits go back thousands of years. It was specifically mentioned in the Ayurveda, the Hindu manual of medicine written in the fifth century BC. An ancient Indian proverb states: 'every good quality is contained in ginger.'

The ancient Greeks and Romans valued ginger for it's medicinal uses. In England, during the Middle Ages, one pound of ginger was equal in value to a sheep - which only the wealthy could afford. Queen Elizabeth I used it as a digestive aid.

More recently, scientists at the University of Minnesota compared zingibain, an enzyme in ginger, with papain, an enzyme in papaya known for its ability to digest protein, and found their actions comparable. Amazingly, though, it would take 180 lbs of papaya to equal the effect of just one lb of ginger.

Another study was done by Phytotherapy Research Laboratory in Salt Lake City showing ginger more effective at relieving motion sickness than Dramamine.

anti-inflammatory - reduces inflammation (similar to aspirin but without the side effects)
anti-parasitic - eradicates infections of parasites
anti-septic - prevents infection
anti-spasmodic - relaxes all types of muscle
anti-thrombotic - prevents formation of blood clots (ginger has been found as effective as aspirin in reducing the formation of clots and subsequent blockages)
diaphoretic - increases perspiration (good for detoxing)
eases headaches and migraines
enhances metabolism of fats and protein
expectorant - promotes expulsion of phlegm and mucous
hypotensive - reduces blood pressure
improves blood circulation in limbs and extremities
inhibits the growth of micro-organisms while simultaneously allowing beneficial bacteria to grow
regulates peristalsis (wave-like movement of muscles in the digestive tract that pushes food and waste through the digestive system. This eases both diarrhea and constipation, whether resulting from illness or eating habits)
relieves motion sickness and upset stomach
relieves sore throats when used as a gargle
shields against ulcers, colds and flu, and heart disease
treats colic
treats dyspepsia (pain or discomfort associated with eating (e.g. indigestion, nausea, and vomiting)

Habanero Peppers (you can also use chili, jalepeno, or any hot pepper - the hotter the better) - Hot peppers contain capsaicin, the phytochemical that causes their heat.

Hot peppers have been used in Indonesia for scabies, pimples, stomach ache, loss of appetite and low blood pressure. In India, it is used externally as a paste to treat tonsillitis, diphtheria and snake bite. The Russians use nastoyka, one or two pods in a bottle of Vodka, as an appetizer, and for treating colds, rheumatism and stomach distress. Nastoyka is also mixed with other compounds and used as a liniment.

Dr. Ziment, a pulmonary specialist at the University of California Los Angeles explains that peppers act as an expectorant and are beneficial for the common cold. "You'd be better off with hot salsa than menthol cough drops," he says. "Menthol cough drops not only dry out your throat, but paralyze the cilia - the tiny hair-like projections all along the airways."

analgesic - pain killer
clinically proven to relieve headaches and sinus inflammation
enhances immune system
increases blood flow to the stomach
increases circulatory blood flow
*We sprinkle a little cayenne powder inside our boots during the winter - it keeps our feet warm. An internal dose (1/4 t. cayenne pepper in water) will bring warmth and circulation to feet and hands.
lowers blood pressure
stimulates production of digestive juices
stimulates production of endorphins (natural pain killers)
raises metabolism and increases the body's heat production and oxygen consumption - this means your body is burning extra calories, which helps weight loss.
reduces fat deposits in the liver
reduces pain and inflammation when applied to a specific area of the body
reduces triglycerides (stored fat) in the blood cells

Horseradish - for most of its history, horseradish has been used as a popular condiment throughout many parts of the world. It is best known for its pungent taste and is one of the five bitter herbs consumed at Passover.

But dig a little deeper and you'll find that horseradish is also good for your health.

aids in weight reduction
anti-bacterial - destroys or suppresses bacterial growth
antibiotic - kills or prevents the growth of bacteria
anti-cancer agent
anti-inflammatory - reduces inflammation similar to aspirin but without the side effect
antimicrobial - helps the body resist or destroy pathogenic micro-organisms (bacteria, fungi, and viruses)
counter irritant - interferes with the transmission of pain messages from peripheral nerves to the brain
diaphoretic - increases perspiration (good for detoxing)
diuretic - increases production and elimination of urine (helps treat edema and kidney stones)
enables drainage, relieves sinus pressure and helps clear infection
expectorant - promotes expulsion of phlegm and mucous
increases appetite
increases circulation
regenerates and heals the liver while keeping it cleansed of toxins
rubefacient - stimulates blood flow (this is beneficial for relieving joint and muscle pain)
stimulates digestion
used for rheumatic and arthritic conditions

Pepper Juice
equal parts of:
garlic
onion
ginger
hot peppers (the hotter the better)
horseradish

1. Wash equal parts (e.g. 1/2 cup) of each vegetable and chop in a food processor or by hand. (You may want to wear gloves when handling the peppers. Also, make sure you don't touch your face or eyes.) You don't want to blend the veggies in a blender because you'll need to drain them later.

2. Fill a jar 2/3rds full with cut up vegetables. We use a half gallon jar.

3. Fill the jar with raw apple cider vinegar or 80 proof (at least) vodka.

Why we choose vodka over ACV:

1. vodka pulls out more of the medicinal qualities

2. vodka makes the mucous membranes in the mouth more permeable, so the tincture can enter the bloodstream more effectively

3. vodka increases the shelf life of the tincture

4. The higher the alcohol content, the better the tincture will work.

The amount of alcohol in the average dose of tincture is equal to the alcohol in a ripe banana. If you're still concerned about the alcohol, you can place the tincture in a cup, pour boiling water over it, and the alcohol will evaporate within seconds.

4. Seal your jar, date it, and let it sit in a dark cupboard at room temperature for at least 14 days. The longer it sits, the more nutrients the vodka will pull out. Shake the jar several times every day.

5. When you're ready to use it, strain out the vegetables and pour the liquid (now called a tincture) into a tincture bottle. Label it and keep it in a dark cupboard.

As cold and flu season comes upon you, take a dropper full every couple days to keep your immune system up. If there's 'something going around' increase it to every day and even a few times each day. At the slightest scratchy throat, funny feeling, or sniffle I wouldn't recommend anything less than 3-4 times a day or more.

Once you've tried Pepper Juice, you might say, "I can handle this, but what about the kids?" Here's what we've done. We have five children between 1 1/2 to 13 years old. Even our baby takes Pepper Juice.

First, for the older kids we let them get a mouthful of water and we squirt a dropper full into their mouths.

They swish it around to evenly distribute the heat, and swallow it with a glass of water nearby. Then we usually let them have a healthy snack to help with any remaining heat. Yep. Bribery.

The littler they get, the less they get. The four year old only gets 1/3 of a dropper. The baby only gets about 5 drops. There's no set rule and it's not going to hurt them, but it is hot and we'd rather they be willing to take a little at a time instead of running and hiding when they see us reaching for the bottle. :)

A friend of mine shared the recipe for Pepper Juice with me, and in the two years my family has used it, we've come through some of the worst cold and flu seasons with nothing but minor complaints.

Story time:

Last Christmas we were celebrating with my side of the family. Twenty-three people were expected for family pictures. My sister called and said one of her girls wasn't feeling good so they'd only stop long enough for pictures.

We bring Pepper Juice with us where ever we go. As soon as we heard our niece wasn't feeling good we lined our kids up like military soldiers and they stood with their mouths open like baby birds.

They already knew what was coming.

Our family all got a dropper full - no one in the extended family was brave enough to try it. Through out that day and weekend we each took 3-4 droppers a day.

The day after we came home my mom called. She and dad, along with my three sisters and their families had all come down with the flu. As the week progressed we heard that it was 'the bad un' - a full week of vomiting, diarrhea, and I'm-on-the-verge-of-death.

I waited. I checked temperatures. I watched our family like a hawk and we continued our onslaught of pepper juice. In the end there was one day I felt 'blah' but other than that, not one of us became sick.

I'm not going to claim Pepper Juice is a cure-all. But this isn't the only story I could tell. Yes, we've come down with the sniffles occasionally, but for the most part any symptoms we've had are minor.

And we don't just pull it out for cold and flu season, we use if for everything. Even sore muscles.

Ready to try it? Bring on the heat!

Shared at: The Healthy Home Economist, Butter Believer, Harke Is Online, Nourishing Treasures, Homestead Revival, Real Food Forager, The Nourishing Gourmet, Real Food Freaks, Simply Sweet Home, The Shabby Nest, Life As Mom, Fight Back Friday, Tip Junkie, Vintage Wannabee, Simply Sugar and Gluten Free, Time-Warp Wife, Confessions of A Frugal Mind, Far Above Rubies, Premeditated Leftovers, Confessions of A Stay-At-Home Mommy, At Home With K, At The Well, Women Living Well, Frugally Sustainable, The King's Court IV, The Gluten Free Homemaker, Crystal & Comp, Handy Man, Crafty Woman, day2day Joys, This Chick Cooks, We Are That Family, Raising Homemakers, The Thrifty Home, The Stuff of Success, Blue Cricket Designs, Everyday Tastes, A Little Bit of Spain In Iowa, Sorta Crunchy, Momnivore's Dilemma, Whipperberry, Real Food Whole Health, Mom Trends, Creation Corner, Keeping It Simple, Skip to My Lou, Make Ahead Meals For Busy Moms, Keeping It Simple, DIY Home Sweet Home, Cooking Traditional Foods, Coastal Charm, Permanent Posies, Hope Studios,

photo credit:

Carlos Porto / FreeDigitalPhotos.net

Simon Howden / FreeDigitalPhotos.net

Maggie Smith / FreeDigitalPhotos.net

photo credit

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Why I Love HIIT (high intensity interval training)

noreply@blogger.com (Paula) — Thu, 01 Dec 2011 05:46:00 +0000

I was never sports oriented in high-school. I was not in track, basketball, or Powder Puff football (yes, they really did have that). If fact, I'm not much of a sport enthusiast at all. Unless we're talking about working out.

My twin sister calls me crazy, Travis appreciates the effort, and I've found I enjoy exercising more than I ever thought I would. My favorite way to workout is with HIIT (high intensity interval training) with your own body weight. What that means? Work at a high intensity for a short period of time.

Simple. No costly gym membership. No running 5 miles. No hour long aerobic workout.

In 15-20 minutes (and often less) I'm done for the day.

There are tons of ideas out there for different HIIT exercises. Here's a very basic example of what one of these workouts would look like:

1. Push ups - do these with your feet together, wider apart (easier), or on your knees (easiest)

2. Sit ups - feet on the floor, toes under the couch, or ask your toddler to sit on your feet.

3. Jumping Jacks - we loved doing them in elementary school.

4. Jump Rope - it's like riding a bike: you never forget how, it just takes some practice to get the hang of it again.

5. Squats - make sure your feet are shoulder width apart and squat until your bum is lower than your knees. Don't squat as low if you're just beginning.

6. Calf Raises - Stand with your feet shoulder width apart. Rise up on your toes and back down again.

For a nice workout you would do each exercise at a high intensity for 30 seconds, then rest for 10 seconds and move to the next exercise. But be sure to keep good form. High intensity doesn't mean to flop around like a rag doll, just work through them at a good pace without hurting yourself.

You could go through all six exercises once, twice, or three or four times, depending on how intense you want to make it. One round through all six exercises would only take you four minutes. Do it four times and you've got a good workout. Add hand weights and you're upping your intensity.

You might look at this and smile - it's so easy! But wait till you try it. It's very effective and I love that I can determine my own intensity. Of course the harder you work, the faster you'll see results. What might be intense for some may not be for someone else.

Plus, working out with your body weight is like lifting weights. You're going to kick-start your metabolism and it's going to run longer and at a higher level than doing aerobics. That means you're burning calories and changing your shape in less time.

My favorite site for workouts like this is Bodyrock.tv. They have an amazing variety of exercises and do well at explaining each one. I get bored doing the same exercises, but here each day gives me a new workout.

Because I only like to recommend family-oriented sites, I do want to give you a fair warning. The names of the workouts can be a bit crude. If you watch some of the videos, you might also notice that skimpy workout clothing is common. What I've done is go to the site and write down the exercises for that day's workout. If I'm not familiar with one of the exercises I'll watch enough of the video to figure out what to do, then shut it off and go by what I've written down.

I keep my written daily workouts so I can always go back to them whenever I want. This way I can workout at a hotel, at my folk's for the holidays, or where ever I happen to be. I don't need equipment, and I can stay motivated when I'm not at home.

The only thing I would suggest is an interval timer. Simply because as you get tired you count faster. :) A small timer like this one keeps you on pace and you don't have to count when you're concentrating on good form.

P.S. What's your favorite exercise routine? What keeps you motivated?

Shared at: A Little Bit of Spain In Iowa, The Healthy Home Economist, Tip Junkie, Chef in Training, Time-Warp Wife,

photo credit:

Ambro / FreeDigitalPhotos.net

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Easy Sourdough - FREE Webinar

noreply@blogger.com (Paula) — Tue, 29 Nov 2011 02:29:00 +0000

I still consider myself a novice in the sourdough baking arena. That's why I scoured the internet looking for someone to please explain to me why my sourdough bread was dense, didn't rise, and weighed a ton. I found an excellent website called GNOWFGLINS (God's Natural, Organic, Whole Foods, Grown Locally, In Season).

I joined one of their free webinars about making sourdough and I've been growing in leaps and bounds ever since (pun intended). Wardeh is an excellent teacher and she does a wonderful job of explaining the ins and outs and dos and don'ts of sourdough.

On Tuesday, November 29th, GNOWFGLINS is hosting another FREE webinar called "Easy Sourdough" at 1pm Pacific. Simply go to their site and sign up - it's a first come, first serve basis, and space fills up fast. But once you've signed up you can listen to a replay of the seminar if you missed it.

When you sign up they'll send you a confirmation email in which you have to activate your subscription. It's that easy. I've signed up again because I've never learned so much good information about sourdough. I'm not affiliated in any way - just passing great info along.

Hope to see you there!

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Candida Diet, Sugar-Free Ice Cream

noreply@blogger.com (Paula) — Mon, 28 Nov 2011 03:44:00 +0000

I'm going to share with you one of my top secret, all-time favorite, late-night companion, go-to, I-can't-believe-it's-not-ice-cream recipes.

Don't tell anyone. . .okay, tell everyone, because this one is just worth sharing.

If you've struggled with candida you know one of the best ways to get it under control is with diet. You are what you eat - and if you eat foods that candida loves, you'll become a big mushy mass of candida fungus with legs.

Just being honest, here.

Eating a diet that helps eliminate candida is tough. It's restrictive compared to the standard American diet, and it takes self-control to stick to it for the amount of time it takes to rid your body of your little fungus friend.

However, because a candida diet harbors on being the-healthiest-diet-on-planet-earth, is full of nutrient-rich, good for you food, helps you shed weight like melting butter on a hot day, and is one of the best ways to cure yourself of candida's numerous health symptoms, I'd have to say it's worth it.

But try telling yourself that when your sitting next to someone while they're eating a bowl of triple scoop ice cream drizzled in toppings. It's pretty easy for candida to roar it's ugly head and start playing with your mind.

Just one bite. C'mon. You know you'll love it. What's one itsy bitsy little bite going to hurt?

And that, my friends is when you whip out your bowl of candida diet, sugar-free ice cream and laugh out loud. If you can laugh when your mouth is full. . .

If I could, I would call this post: Lose Weight with Candida-Diet Friendly, Low-Carb, Sugar-Free, Healthy-Fat, Protein-Filled, Delicious, Filling, Good For You Vanilla Ice Cream.

But you know. . .

This is a large recipe - because I eat this a lot. :) You can easily cut the ingredients in half if you want to make less (or if your crazy).

Candida Diet, Sugar-Free Ice Cream (gluten-free, nut-free, sugar-free, yeast-free)
recipe altered from Healing Naturally by Bee

12 eggs

1 1/2 c. coconut oil

1 1/2 sticks (3/4 c.) unsalted butter

1 T. vanilla extract

stevia to taste

Directions:

1. Place eggs and vanilla in blender.

2. Melt the coconut oil and butter together and add to the blender. (Heat until just melted and let cool a bit or you'll cook your eggs.)

3. Blend it all up until it's a nice, deep yellow.

4. Add stevia to taste. There are so many brands and strengths of stevia that it's really your preference. I sprinkle in about half of a teaspoon, blend it up, and taste test it. If it needs more I sprinkle in some more. Add just a bit at a time; too much stevia will make it taste bitter.

5. Pour the ice cream into a 9x13 glass pan. Snap the lid down and place the pan on a flat surface in your freezer. Let freeze approximately 6 hours or more.

6. When your ice cream is frozen, take a knife and score the top into the size of pieces you want. This ice cream freezes very solid.

7. When you're ready to taste this delicious concoction, take it out and let it sit on the counter for about 10-15 minutes. Once it has softened up you can take a spatula and cut along the lines you scored across the top. This will make it easier to remove pieces the next time you have that craving, but you'll still want to let it sit out awhile.

8. Now you can add any candida-diet friendly toppings you'd like. My favorite is a bit of cacao and a drop of mint extract.

9. Stir it up a bit with your spoon and prepare yourself for a rich, creamy treat that will knock your socks off.

P.S. Now wait, you say. How can you lose weight with a treat that's full of fat? Read about healthy weight loss on our Weight Loss page.

Don't know where to purchase some of these ingredients? Visit our Whole Food Sources page.

Shared at: The Healthy Home Economist, Butter Believer, The Prairie Homestead, Nourishing Treasures, Hartke Is Online, Make Ahead Meals For Busy Moms, Cultured Mama, Blessed With Grace, Real Food Forager, Real Food Freaks, Simply Sweet Home,The Shabby Nest, Food Renegade, Tip Junkie, Vintage Wannabee, Simply Sugar and Gluten Free, Time-Warp Wife, Confessions of A Frugal Mind, Far Above Rubies, Premeditated Leftovers, Confessions of A Stay-At-Home Mommy, At Home With K, At The Well, Women Living Well, Frugally Sustainable, The King's Court IV, The Gluten Free Homemaker, Crystal & Comp, Handy Man, Crafty Woman, day2day Joys, Kelly the Kitchen Kop, This Chick Cooks, We Are That Family, Raising Homemakers, My Edibles, The Thrifty Home, The Stuff of Success, Blue Cricket Designs, Everyday Tastes, A Little Bit of Spain In Iowa, Sorta Crunchy, Momnivore's Dilemma, Life as Mom, Whipperberry, Real Food Whole Health, Mom Trends, Creation Corner, The Girl Creative, Home Savvy A to Z, Keeping It Simple, Skip to My Lou, Keeping It Simple, DIY Home Sweet Home, Coastal Charm, Permanent Posies, Hope Studios, The Nourishing Gourmet, Sweet As Sugar Cookies,

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Buttery Zucchini & Garlic

noreply@blogger.com (Paula) — Wed, 23 Nov 2011 05:04:00 +0000

I love zucchini - it's a low-maintenance, productive vegetable to grow (and kind of pretty) that's easy for the kids to spot and pick in the garden. And if your helpers do happen to miss one and you find yourself staring at a gigantic green monster, you can still throw it in your food processor and use it in baked goods.

Speaking of zucchini and the cooking world. . . I love that it's so versatile. It's a rather bland tasting vegetable that takes on the flavor of anything you cook with it. We use it to make pizza crust, grain-free lasagna, and don't forget the breads, muffins, and cakes (like one of my favorites: Chocolate Zucchini Cake).

And we can't neglect to mention that zucchini is a low-carb food on the candida safe list which makes me want to pucker up and kiss it on its little green nose. Smooch. And double smooch.

But my go-to, I-would-eat-this-every-day-if-I-could recipe is a very simple zucchini and garlic saute. With butter.

Because everything is better with butter. Trust me.

Here's how I throw this yummy side dish (or main dish) together.

Buttery Zucchini & Garlic (casein-free, egg-free, gluten-free, nut-free, sugar-free, yeast-free)

5 small zucchini

3 cloves garlic, minced

2 T. unsalted butter (you can use coconut oil for a casein-free option)

Directions:

1. Wash zucchini and cut off ends. Cut each zucchini into 1/4" slices.

2. Place slices into a frying pan and add minced garlic. Cut butter into thin slices and lay on top of zucchini.

3. Place a lid on frying pan and saute over medium heat for about five minutes. Try not to stir it too often.

4. Once the butter and water (cooks out of the zucchini) start to bubble and boil just a bit, remove from heat and leave the lid on. Let it sit for about ten minutes, letting the steam finish cooking the zucchini until they are tender-crisp.

5. Salt generously with real celtic sea salt and eat immediately. This recipe would work great with yellow summer squash as well.

P.S. What are your favorite ways to use zucchini?

Don't know where to purchase some of these ingredients? Visit our Whole Food Sources page.

Shared with: Kelly The Kitchen Kop, Butter Believer, Everyday Tastes, A Little Bit of Spain In Iowa, A Delightful Home, Momnivore's Dilemma, The Girl Creative, Home Savvy A to Z, The Healthy Home Economist, Make Ahead Meals For Busy Moms, Hartke is Online, Tip Junkie, Cooking Traditional Foods, Chef in Training, Juliecache, Time-Warp Wife, Vintage Wannabee, Real Food Forager, Blessed With Grace, At Home With K, Confessions of A Stay-At-Home-Mom, Simply Gluten & Sugar Free, Rook No. 17, Raising Homemakers, Women Living Well, Blue Cricket Design, The King's Court IV, We Are That Family, Frugally Sustainable, Gluten Free Homemaker, Crystal & Comp, Sugar & Dots, The Stuff of Success, Day2Day Joys, The Thrifty Home, This Chick Cooks, A Little Bit of Spain in Iowa, The Nourishing Gourmet, Simply Sweet Home, Life As Mom, Whipperberry, Real Food Whole Health, Shabby Nest, Fingerprints on the Fridge, Premeditated Leftovers, Real Food Freaks, Creation Corner, Mom Trends, Serenity Now,

photo credit:

africa / FreeDigitalPhotos.net

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Vision Forum Sale - Buy 2, Get 1 FREE

noreply@blogger.com (Paula) — Tue, 22 Nov 2011 16:26:00 +0000

Vision Forum has a great sale going on right now. We were blown away by their offer of Buy 2, Get 1 Free. That means you can buy any two items, and get any third item (of equal or lesser value) free.

I love deals like this.

If you're not familiar with Vision Forum, then please let me introduce you. :)

In their own words:
The mission of Vision Forum is to communicate a vision of victory to Christian families through edifying books, films, toys, curriculum, and other resources.

While the family is under attack from every side today, God's sufficient Word provides clear direction and hope to rebuild the family, and it is our goal at Vision Forum to promote courageous fatherhood, noble motherhood, virtuous boyhood and girlhood through vision-casting discipleship tools that teach, equip, and inspire.

The items Vision Forum offers are of exceptional quality. We find ourselves going back again and again when we start our Christmas shopping - because you can't beat the quality of their products or the joy they bring our family!

Some of our favorite items from years past are:

G.A. Henty books - our oldest two sons soak up these historical novels like a thirsty sponge. One of their current favorites is Beric the Briton.

One item the whole family has loved is the zipline. This 70 ft. cable holds 225 lbs. above the ground where you can soar through the air like the man on the flying trapeze. It is so much fun! (Yes, I speak from experience!)

If you have boys - or adventurous girls - and a parent who likes to make artillery in the backyard, then Backyard Ballistics is the book for you. Oh, yeah. We have a potato gun, a catapult, and devices with which we startle the neighborhood dogs. My only question is: what will they think up next!

Eventually our little girl (18 mths) will get a little older, and when she does I already have a list for her! Being the kind of family we are, I know she'll own one of these. Travis has already begun looking at them!

However, I'll probably gravitate toward something more girly like this. I don't know a girl yet who doesn't like to play dress up. I did. And I confess that I did it for quite some time. :)

The kids have had hours of fun - but mom and dad have had hours of entertainment as well. There's so much more to see at Vision Forum.com Take a look, but I'll warn you, if you're browsing with the kids nearby you may never get to leave.

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The Top Ten Reasons for Divorce

noreply@blogger.com (Paula) — Sun, 20 Nov 2011 02:52:00 +0000

I'll be honest. I'm a little sad and frustrated today.

In the past few months I've been blown away by how many couples we know who are divorcing, separating, or heading very quickly in that direction.

And it's not only people I'm acquainted with - it's all over the country.

It makes me shake my head. Especially when I read that marriages ending in divorce lasted an average of 9.8 years. (9.8 years!) That's like shutting off a movie after watching the previews. You haven't even started.

I believe there are biblical reasons for divorce (infidelity), but I honestly think the majority of divorces boil down to one reason: selfishness.

On both parts.

Why do I think selfishness plays such a role? Here are the 'latest' top 10 reasons for divorce:

1. We grew apart
2. We don't make each other happy anymore
3. We aren't in love anymore
4. It's better for the kids if we divorce
5. I grew up but he/she stayed the same
6. we're different people than when we got married
7. It isn't fun anymore
8. I found a new person who really understands me
9. He/she let him/herself go
10. I deserve to be happy

One couple decided to separate after 6 years of marriage. Their reason: they discovered they were best friends. What? Am I the only one who doesn't understand that?

Now, I'm not a fly on the wall, so I can't say what goes on in a person's home. But I'll be honest - about 10 of those top ten reasons make me want to grab someone and shake them.

Okay, let me back up and be a little more gracious. I know there are very real difficulties in marriage. No marriage is perfect. What I'm saying is don't throw in the towel so quickly.

When a guy and a gal meet, they're on their best behavior. Smiling, opening doors, and going out of their way to be considerate. Care is taken in what they wear, how they look, what they say, and how they express themselves.

Then they get married.

9.8 years later they're getting divorced because neither of them are thinking of each other anymore.

#1 - We grew apart.
Growing apart means you're not asking him how his day went and actually putting the phone down to look him in the eyes while he tells you about the frustrating day he's had.

Growing apart means you're going to work for eight hours while she carts the kids to school, activities, and comes home to clean. You go out to play basketball with your buddies for three hours while she shops at the mall. When you both come home she opens a book while you log onto the net.

Growing apart means there's no communication.

#2 - We don't make each other happy anymore.
When was the last time you tried to make him happy? Really tried - for more than a few days. Did you kiss him hello when he got home? Did you have his favorite dinner ready? Did you sit with him on the couch and touch his knee while he talked to you? What can you do to show him he's loved?

When was the last time you went out of your way to make her happy? I don't mean all those over-rated romantic movie scenes, but simple everyday things. Did you start a load of laundry without her asking? Did you sit down with your 6th grader and help him with his math while she cared for the crying baby? Did you surprise her with a gift certificate for a massage? What can you do to show her she's appreciated?

#3 - We aren't in love anymore.
Love is overrated. Most people think love is the butterflies and the romantic movie-love Hollywood has brainwashed us with. That's not love. Not the kind that lasts "till death do us part". Love is a choice.

Love suffers long and is kind; love does not envy; love does not parade itself, is not puffed up; does not behave rudely, does not seek its own, is not provoked, thinks no evil; does not rejoice in iniquity, but rejoices in the truth; bears all things, believes all things, hopes all things, endures all things. (I Corinthians 13:4-7)

#4 - It's better for the kids if we divorce.
I'd have to disagree. It's better for the kids to see you sitting across the table from each other, holding hands and talking rather than yelling across the room when they're 'sleeping'.

It's better for you to ask your kids, "what can we do to surprise mommy when she comes home today?"

It's better for the kids to see hugs, gestures, and signs of affection - even if they're not returned.

It's better for kids to hear, "oops, dad forgot to take out the garbage last night. He must have had a lot on his mind. Let's do it for him." instead of "isn't that just like your dad, leaving the garbage all over the place like a jerk again."

#5 - I grew up but he/she stayed the same.
What do you think he/she would rather hear? "You want to go where? Grow up! Act your age for once - I have three kids already, I don't want another one!"

or

"Hey sweetie, I know you really like to go __________, so I was thinking, what if we went there for awhile and then tried going ___________. I think it would be fun to try someplace new."

#6 - we're different people than when we got married.
Adapt.

#7 - It isn't fun anymore.
Okay, here's some tough love: Life isn't about 'fun'. A healthy relationship doesn't just happen. Life is work. Love is work. Raising kids is work. Happily ever after doesn't start just because you walk down the aisle. Your attitude, your selflessness, and your actions make your marriage work. If you're not having fun, redefine what your marriage means to you and do something about it.

#8 - I found a new person who really understands me.
Unfind them. Don't go crying on your co-worker's shoulder about how bad your husband is. If you want your relationship with your husband to change, go talk to him about it and don't go near the marriage-wrecker with a ten-foot pole.

At one time your wife was the person who really understood you, remember? It was probably because you talked to her. Create a date night once a week or every two weeks and just talk. Share your thoughts, your concerns, and your ideas. She can't understand you if you don't let her in. And then let her talk.

#9 - He/she let him/herself go.

Did your wife gain weight after the kids? Is she 60 lbs. heavier than when you met her? Is your husband a couch potato with a big gut and sweatpants? Then help them get themselves back. Instead of, "who ate this whole bag of chips? You again!" how about "hey honey, let's go for a walk. I want to just hold your hand for awhile."

Don't bring home donuts and ice cream. Start cooking healthier and doing more physical activities as a couple or a family. Losing weight isn't easy.

Be an encourager in any way you can and don't give up.

#10 - I deserve to be happy.
Happiness is an interesting word. Do you mean, "I deserve everything I want." or were you really thinking about the joy you have when you make someone else happy?

I'll be the first to admit that changing your thoughts and attitudes toward someone isn't easy. We're all selfish; it's human nature. Ask God to help you stop those hurtful and bitter thoughts and replace them with loving and supportive ones. What you think will eventually come out of your mouth.

"Whoever guards his mouth and tongue keeps his soul from troubles." Proverbs 21:23

Two of the best books Travis and I have read on marriage are The Complete Husband and The Excellent Wife. I can't tell you how much we love and appreciate these books.

One last thought: someone once told us that marriage is like a triangle. God is at the top and you and your spouse are on each corner. The closer you become to God, the closer you become to each other.

Don't underestimate God.

P.S. Do you have a favorite book or advice that's helped your marriage? Do you have suggestions for couples who list those Top Ten Reasons? What turned your marriage around?

Shared at: Time-Warp Wife, Women Living Well, Raising Homemakers,

photo credit:

Paul Martin Eldridge / FreeDigitalPhotos.net

nuttakit / FreeDigitalPhotos.net

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Chase Away Colds & Flus this Thanksgiving with Broth-Based Soup

noreply@blogger.com (Paula) — Wed, 16 Nov 2011 22:48:00 +0000

Gina over at Home Joys recently asked whether feeding your family the same meals was a rut or a tradition.

Her post made me smile because today is Wednesday, and for the winter and fall months, Wednesday night's menu is soup. It's not really a tradition, like turkey for Thanksgiving, but it's not a rut either.

When we make soup, they're all broth-based:chicken, beef, or fish. We do this for several reasons:

1.) With cold and flu season upon us, there is nothing like homemade broth. When you make a broth, the minerals from the bones, cartilage, and marrow are used by the body as electrolytes.

A 12th-century physician prescribed broth as a treatment for colds and flus, and we've heard the same from our grandparents. Modern research has even acknowledged their wisdom (!) and confirms that rich chicken broth helps prevent infectious diseases. The article Broth is Beautiful by the WAPF (Weston A. Price Foundation) explains in more detail.

Chicken broth has a natural ingredient that feeds, repairs, and calms the lining in the small intestine. It also heals nerves, reduces allergies, and strengthens.

Gelatin in broth aids in digestion and has been used to treat anemia, diabetes, muscular dystrophy, and even cancer. It was commonly referred to in the 1800's as a treatment for infant diarrhea.

Cartilage and collagen components infuse the broth.

I liked saying infuse. It sounds so much better than say, leak, don't you think? . . .components leak into the broth. . .oh yeah, infuse is definitely better.

Anyhow, those components have been used recently to treat cancer and bone disorders and rheumatoid arthritis.

2.) A totally selfish reason on my part, and my second reason to use broth-based soups on a regular basis, is that there is no comparison to taste. Soups made with water should be used to water the garden. Soups made with canned, processed broth should be poured down the drain. But use homemade broth, and you have an absolutely delicious meal.

French restaurants, European cuisine, tasty dishes made by the Chinese, Japanese, Italians, and in Middle Eastern areas all include broths regularly in their traditional foods. They're known for delectable sauces made from scratch with attention to the smallest details.

In comparison, Americans have practically forgotten how to cook. Our foods are microwaved in less than two minutes. BEEP! We scrape our supper off a Lean Cuisine tray and call it good. No wonder we're obese - we're looking for flavor in cakes, cookies, and boxed pasta and forgetting that the answer is right at our fingertips in a healthier, cheaper, and better tasting way.

3.) Speaking of cheaper - what can be a better money-saving plan than to have roasted chicken one night, using the leftovers in a second dish another night, and then making broth with the bones and stretch that into another couple of meals.

Plus the healthy fats in broth go a long way to filling you up. It's amazing how broth-based soup can leave you feeling comfortable and satisfied for several hours so you can go longer without needing another meal. I don't know if you could say the same for Lean Cuisine.

4.) Menu planning is easier too when you already have a set plan for at least one night of each week. Wednesday is often known as 'hump' day. It seems that by Wednesday I'm ready for a quick meal preparation. Soups are so easy. For the most part you just pour it all into a pot and let it simmer. :)

With Thanksgiving coming up I'm anticipating the leftover turkey carcass we'll have. Even our family and friends bag their carcasses and bones and save them for us because they know of my insatiable love for broth. :)

I'll leave you with my favorite basic broth-based soup. This is the one we go back to again and again. It's quick, simple, extremely versatile, and yummy.

Basic Broth Soup (casein-free, egg-free, gluten-free, nut-free, sugar-free, yeast-free)
12 cups homemade broth (chicken, beef, or fish)
2 lbs meat
any combination of vegetables
2 T. celtic sea salt
2 t. black pepper
1 t. thyme
1 t. rosemary
1 t. basil
1 t. oregano

Directions:

1. The day before you make this, pull out your homemade broth if it's frozen and let it thaw in the refrigerator. I freeze my broth in jars and lately I've been freezing in big glass gallon jars like this one. The floating chunks are fat that has risen to the top and hardened.

You can also decide if you want to use left over meat or thaw something from the freezer. We use leftover steak, roast, fish, chicken, or my favorite, meaty soup bones.

2. If you are going to use soup bones, roast them for about 4 hours before you're ready to begin the soup. I placed beef soup bones and about 1/2 cup of water in my roasting pan and baked them at 350 F degrees for about 3 1/2 hours.

After the meat has cooled a bit, I start cutting and slicing. I save/freeze the roasted bones to make broth with down the road.

You can add the broth from the roasting pan to your soup, or freeze it in a glass jar for future use. This is essentially beef broth. Sometimes I freeze a cup or two and then when someone's feeling under the weather I can pull out just a small amount.

3. When your ready to assemble the soup, pour the broth into a large pot over medium heat. Scoop out any fat that has hardened in the broth and place it on a skillet over medium heat. You'll use this to saute your veggies.

4. While the broth and fat are heating up, go ahead and cut up your veggies of choice. Because we're low-carb and anti-candida, we usually use 1 large onion, 1 leek, and 6 or more cloves of garlic.

5. Saute your veggies until crisp tender, or however you like them. I love when the onions get browned and just start to caramelize. I have to make myself stop nibbling. I could eat them like candy!

6. Add the veggies to the broth along with the salt, pepper, thyme, rosemary, basil, and oregano.

7. Simmer until warmed through. Serve and enjoy!

P.S. Well, have I convinced you to give broth-based soups a try? Really. You gotta try it.

Don't know where to purchase some of these ingredients? Visit our Whole Food Sources page.

Shared at: Crumbs & Chaos, Butter Believer, Healthy Home Economist, The Prairie Homestead, Make Ahead Meals for Busy Moms, Lines Across My Face, Skip to My Lou, The Girl Creative, Home Savvy A to Z, DIY Home Sweet Home, Sarahndipities, 11th Heaven's Homemaking Haven, Marvelous Messy, Delightfully Dowling, Kelly the Kitchen Kop, Whole New Mom, Real Food Forager, Everyday Tastes, A Little Bit of Spain in Iowa, A Delightful Home, Momnivore's Dilemma, Hartke is Online, Vintage Wannabee, Blessed With Grace, Juliecache, At Home With K, Confessions of A Stay-At-Home-Mom, Simply Gluten & Sugar Free, Rook No. 17, Raising Homemakers, Women Living Well, Blue Cricket Design, The King's Court IV, We Are That Family, Frugally Sustainable, Gluten Free Homemaker, Crystal & Comp, Sugar & Dots, The Stuff of Success, Day2Day Joys, The Thrifty Home, This Chick Cooks, The Nourishing Gourmet, Simply Sweet Home, Life As Mom, Whipperberry, Real Food Whole Health, Shabby Nest, Fingerprints on the Fridge, Premeditated Leftovers, Real Food Freaks, Creation Corner, Mom Trends, Serenity Now,

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Pepper Steak with Gravy

noreply@blogger.com (Paula) — Wed, 16 Nov 2011 02:01:00 +0000

Carnivores live in our house.

Give us a hunk of sizzling steak, a knife, and we'll do one of the best caveman impersonations you've ever seen. (uga, uga)

Oh, sure, we like salads. We'll eat our broccoli happily. And we even take cod liver oil without complaint. But bring on the meat and we're doing the Cha Cha Cha caveman style.

One of our favorite dinners is Pepper Steak with Gravy. When the baby pushes aside everything else and reaches for the steak, we know we've got a good thing going.

Pepper Steak with Gravy (casein-free, egg-free, nut-free, gluten-free, yeast-free, sugar-free)

steak (round steak, rib steak, porterhouse, t-bone - they'll all work. We used rib steak in this photo)

marinade:

1/2 c. coconut aminos (tastes like soy sauce but healthier for you)

1/2 t. black pepper

gravy:

1 c. beef broth (homemade if you can)

1/2 c. coconut aminos

2 T. coconut oil

2 cloves of garlic, minced

1 t. minced ginger root

1-2 green peppers, julienned

1 medium onion, sliced
2 T. cornstarch or arrowroot powder (we omit this and go for a thinner gravy - plus avoiding the processed thickeners isn't a bad idea either)

hot rice or mashed potatoes are optional, but we usually omit those to keep the carbs and starches low.

Directions:

1. In a large, resealable plastic bag, combine marinade. Place the steaks in the bag and seal. Turn the bag several times to coat the steaks and leave entire bag in the refrigerator for 30-60 min.

2. In a small bowl combine beef broth and coconut aminos. Set aside.

3. Plop the coconut oil in a cast iron skillet and arrange the minced garlic, ginger root, sliced onions, and julienne peppers in a nice and neat circle.

Admire them for a moment while you wait for the oil to melt.

Okay, now you can stir them up and let them saute until the onions and peppers are crisp tender.

Or, if you like the taste of barely caramelized onions like I do, you can saute them a bit longer.

4. While you're sauteing, place the steaks under the broiler and turn about every ten minutes.

5. If you're going to use the cornstarch or arrowroot powder, whisk it into the broth mixture and then add it to the skillet and let it simmer to your desired thickness. Otherwise just add the broth and let it simmer. Even without the thickeners, it makes a delicious gravy.

6. Serve your steaks and pour the gravy over top. Me like gravy. Use lotsa, lotsa!

P.S. I know the pictures aren't the best - but trust me - it's terrific!

Don't know where to purchase some of these ingredients? Visit our Whole Food Sources page.

Shared at: Butter Believer, Healthy Home Economist, Make Ahead Meals for Busy Moms, Lines Across My Face, Skip to My Lou, The Girl Creative, Home Savvy A to Z, DIY Home Sweet Home, Sarahndipities, 11th Heaven's Homemaking Haven, Marvelous Messy, Delightfully Dowling, Whole New Mom, Real Food Forager, Everyday Tastes, A Little Bit of Spain In Iowa, A Delightful Home, Momnivore's Dilemma, Hartke is Online, Blessed With Grace, Confessions of A Stay-At-Home-Mom, Simply Gluten & Sugar Free, Rook No. 17, Raising Homemakers, Women Living Well, Kelly The Kitchen Kop, Blue Cricket Design, The King's Court IV, We Are That Family, Frugally Sustainable, Gluten Free Homemaker, Crystal & Comp, Sugar & Dots, The Stuff of Success, Day2Day Joys, The Thrifty Home, This Chick Cooks, The Nourishing Gourmet, Simply Sweet Home, Life As Mom, Whipperberry, Real Food Whole Health, Shabby Nest, Fingerprints on the Fridge, Premeditated Leftovers, Real Food Freaks, Creation Corner, Mom Trends, Serenity Now,

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Give Me Jesus

noreply@blogger.com (Paula) — Sun, 13 Nov 2011 04:00:00 +0000

Music is a wonderful gift. I especially love songs that soothe the soul. One of my absolute favorite songs is "Give Me Jesus". We sing it to put our 1 1/2 year old daughter to sleep, we sing it in the truck, and even the kids hum it throughout the day.

I found myself singing it quietly one day when I paused to really think about the words.

In the morning, when I rise,
In the morning, when I rise,
In the morning, when I rise,

Give me Jesus.

Give me Jesus,
Give me Jesus.
You may have all this world,
Give me Jesus.

Dark midnight was my cry,

Give me Jesus.

Give me Jesus,
Give me Jesus.
You may have all this world,
Give me Jesus.

Just about the break of day,
Just about the break of day,
Just about the break of day,

Give me Jesus.

Give me Jesus,
Give me Jesus.
You may have all this world,
Give me Jesus.

Oh, when I come to die,
Oh, when I come to die,
Oh, when I come to die,

Give me Jesus.

Give me Jesus,
Give me Jesus.

You may have all this world,
You may have all this world,
You may have all this world,
Give me Jesus.

What a blessing it is to totally surrender yourself to God.

A couple of years ago a dear friend passed away unexpectedly. Friends from our church sang this song at his funeral. I love their harmony.

P.S. Do you have a favorite song that speaks to your heart?

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Starting a Sourdough Starter

noreply@blogger.com (Paula) — Thu, 27 Oct 2011 01:41:00 +0000

Sourdough
Starting a Sourdough Starter
Troubleshooting Sourdough

Making a sourdough starter isn't as hard as it sounds. Just a few minutes a day will produce a bubbling, happy starter that will create beautiful breads, pancakes, and cakes that you can safely feed your family. I sound like an advertisement, don't I?

But, it's true. There is a wonderful sense of 'providing' when you can make healthier, more digestible baked goods and set them before your family - knowing it's better for them.

There are several ways you can begin a sourdough starter. You can start one from the 'wild' yeasts in the air, or with an established starter purchased or from someone you know.

I purchased my sourdough online since I didn't know anyone who already had one and trying to catch yeast from the air didn't seem to have many raving reviews about its stability.

Once you get your sourdough starter, you'll need to take care of it. It's much like taking care of a dog or kids. Feed it. Water it. Watch it grow. Except this one stands still for more than two seconds and doesn't leave holes in your flowerbed. There are a few basic guidelines to follow:

1.) Feeding Your Starter

A sourdough starter eats two things: flour and water, in equal amounts by weight. (This is roughly 2 parts water to 3 parts flour) So, for example, if you feed your starter 2 oz. of flour then it needs 2 oz. of water.

When you feed it, you want to double the size of the starter. If you have a tablespoon of a dried sourdough culture to start with, then you'll want to add equal amounts of flour and water (in weight) until it amounts to about 2 tablespoons total. If you have 1 cup of starter, then you'll want to add equal amounts of flour and water (in weight) until it is about 2 cups total.

When your starter becomes good and bubbly (about 12 hours later) you feed it again.

Within 3 or 4 days, you should have a nice, bubbly starter. You'll start to notice that after you feed your starter, it will rise and double it's size. That's good. That's happy sourdough. It can take 3 to 6 hours to reach the peak of its rise, where it will stay for a while, and then start to deflate. If you are gone during the day and don't know if it's risen or not, look at the sides of the container and see if there are streaks on the side. That is a good indicator that it's risen and is now quiet again. If it's not rising in the container, it won't be able to rise your bread.

When your starter is about a week old and doubling in size after a feeding, it's ready to graduate to baking.

2.) Storing Your Starter

You can keep your starter at room temperature or in the refrigerator. There are pros and cons to each method.

A.) If you keep your sourdough in the refrigerator, you'll only need to feed it once a month because it's in a sort of 'dormant' state. Make sure you bring it out and let it warm to room temperature before feeding it. Then stick it back in the fridge with a lid (don't fill more than half full and keep the lid loose to let gases escape). If you're going to use the starter in the next few days, leave it out and feed it every 12 hours or so.

If you're not a big baker, or you're going on vacation, this is probably the better option. I mark my calender to help remind me when it's feeding time.

B.) If you keep your sourdough starter at room temperature, you'll need to feed it about every 12 hours. If you are the forgetful type, keep your sourdough out where you can see it with a big yellow sticky note that says, "FEED ME!" If you aren't feeding the starter often enough, it will not raise your products and it will eventually die.

Of starvation.

That's a horrible way to go. Please feed your starter. :)

This method works great if you bake a lot or have a large family and each of your recipes calls for several cups of starter.

At some point you may be feeding your starter more than you're using it and you'll feel like starter is coming out your ears. When you get to this point you have a couple of options.

dump half of the starter down the drain before feeding it again. (I know many people do this, but I just can't get over the feeling that I'm wasting it.)

instead of dumping half of it, use it for a simple recipe like pancakes, biscuits, pizza crust, etc. and continue feeding the other half.

Want to learn more? Check out this video by GNOWFGLINS:

Sourdough
Starting a Sourdough Starter
Troubleshooting Sourdough

Shared with: A Little Bit of Spain in Iowa, It's A Keeper, Momnivore's Dilemma, Sorta Crunchy,

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Troubleshooting Sourdough

noreply@blogger.com (Paula) — Thu, 27 Oct 2011 01:39:00 +0000

Sourdough
Starting a Sourdough Starter
Troubleshooting Sourdough

Most of these tips I learned through GNOWFGLINS.com - a wonderful website about whole foods and sourdough.

Q. I use whole grains and my bread always turns out dense. Why?

A. Dense bread can be the result of several problems. Here's a few suggestions:

go easy on the flour - whole grains take a bit longer to soak up liquids. What may feel or look right at the time of mixing can end up being too thick after several hours of rest. When adding your whole grain flour to a recipe, cut back and let it be a little sticky - to the point it barely cleans the sides of the bowl. Cover it with a towel and let it sit about 15 minutes. Knead/mix for 5 minutes, let it rest again for 5 minutes, and then knead/mix it for 5 minutes again.

you may want to use a lighter flour like spelt, or my favorite, hard red wheat. Soft red or soft white wheat don't have enough gluten to rise as well.

depending on where you live, drier climates may need less flour and wet climates a bit more than the recipe calls for.

make sure your starter is active. When starter is going good and strong it will rise or dome a few hours after you've fed it. If it doesn't do that make sure you are feeding it every 12 hours and with equal amounts of flour and water (in weight).

Q. Why do my loaves turn out flat?

A. Try:

using a lighter flour like spelt, or my favorite, hard white wheat. Soft red or soft white wheat don't have enough gluten to rise as well.

letting your loaves rise in a warmer/cooler location (70-80 degrees F).

baking it in a non-preheated oven if your bread has not reached peak height. It can finish rising inside the oven as the oven is heating. How do you tell if it's at peak? Put your ear close to the loaf. If there are popping noises it is still rising. It's at peak when the popping slows down.

not to let the loaf rise too long or it will deflate.

Q. I/my family doesn't like the sour flavor in sourdough bread. Is there a way to diminish it?

A. You can try this:

make sure you are giving regular feedings every 12 hours.

a shorter rising time. Go at least 8 hours though or you won't get the health benefits of sourdough.

using more starter. It sounds like the opposite would happen, but the sour flavor comes from

a cooler rising location - though the phytic acid may not be reduced as much.

add a bit of baking soda - this tempers down the sourness.

drain the hooch (liquid that sits on top of the starter) before feeding. The hooch is perfectly normal and safe, but tends to add to the sour flavor.

Q. What is the least/most I can feed my starter at one time?

A. The basic rule to feeding is equal amounts of flour and water (in weight) and enough to double your starter (i.e. 1 cup of starter is fed enough to make a total of 2 cups.) However, there may be a time you want to build your starter quickly or slow down how much you're making. Here is an example of what you can do:

if you want to build your starter more quickly, you can double (at the most) the amount you usually feed it. So for 1 cup of starter you can add equal amounts of flour and water (in weight) to make 2 cups of 'food' for a total of 3 cups of starter.

if you want to slow down how much you are feeding it, don't go any less than half of what you would usually feed it. So for 1 cup of starter you can add equal amounts of flour and water (in weight) to make 1/2 cup of 'food' for a total of 1 1/2 cups of starter.

Q. How do I convert yeast to sourdough?

A. 1 tablespoon of yeast equals abut 1 c. of starter.

Q. Is there a difference between starter for bread and starter for cakes, muffins, pancakes, etc.

A. Yes, baked goods tend to like a little thicker starter. But it's not crucial.

Q. How do I know if my starter has gone 'bad'.

A. Although it's rare, you can get a moldy starter. If the hooch (liquid that forms on the top of the starter) begins to look pink, toss it. Whole grain hooch can start to look pinkish if it's not feed regularly when at room temperature, so make sure you are feeding it every 12 hours before deciding if it's mold or not.

Q. I forgot about my starter in the fridge and now there is black liquid on the top. Did I kill it?

A. The black liquid is the hooch. Take the lid off your jar and smell it. If it has a nice, albeit strong, sourdough smell, it's still good. You can simply dump the dark hooch down the drain and give your starter a good feeding. Leave it out at room temperature and feed every 12 hours.

In a couple of hours some tiny bubbles may appear. Yay! Keep it at room temperature and feed for another day or so before putting back in the fridge.

Sourdough

Starting a Sourdough Starter

Troubleshooting Sourdough

Shared with: A Little Bit of Spain in Iowa, It's A Keeper, Momnivore's Dilemma, Sorta Crunchy,

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Soaked Granola Cereal

noreply@blogger.com (Paula) — Thu, 20 Oct 2011 15:04:00 +0000

Sometimes you run across a recipe that you just plain love.

Sometimes you make it weekly (even twice a week) and eat it daily (even thrice daily. . . or more).

Sometimes you take it on vacation because you can't bear the thought of waking up without it. Sometimes you even invent ways to eat it just so you can eat it more often.

You get the point. This is such a recipe.

I love granola and I love cereal. But what I don't love is how they're made. According to Sally Fallon-Morell, author of Nourishing Traditions, granola subjected "only to dry heat" is extremely indigestible. She states that oats, like all other grains, contain phytic acid. Phytic acid can combine with calcium, magnesium, copper, iron, and zinc in the intestinal tract and stop their absorption. As you can guess, this causes mineral deficiencies and all the baggage that comes with that.

Cereal is another food toted as healthy. How many times do we see boxes proclaiming they're fortified with vitamins? However, cereal is processed by extrusion - flakes and shapes are formed at high temperatures and pressure. This destroys valuable nutrients, makes certain proteins toxic, and causes oils to become rancid.

Yummy, yummy cornflakes.

If you really want all the benefits from the grains you eat, they should be soaked or fermented first. This allows enzymes to break down and neutralize the phytic acid as well as making them more nutritional and easily digested. I'm all for that!

I'm trying to incorporate more of that soaked goodness into our diets, and because I found this super-duper recipe, I have to share it with you. Don't let the number of ingredients or the procedure scare you. It's really simple because it's broken into daily steps. Feel free to play with the types of nuts (it's best if you use sprouted) and other dried fruit to fit your family's tastes.

Gluten Free Soaked Granola/Cereal (gluten-free, egg-free, yeast-free)
8 c. rolled gluten-free oat groats (or gluten-free old-fashioned oatmeal)

1/2 c. (1 stick) unsalted butter
1/2 c. coconut oil
1 1/2 c. plain yogurt
2 c. water
1 t. vanilla extract
1 t. almond extract
1/2 c. raw honey
1 t. celtic sea salt
2 1/2 t. cinnamon (sometimes we use 1/2 t. each of nutmeg, cardamom, mace, allspice, and cloves for something different)

2/3 c. unsweetened coconut flakes
2/3 c. raisins
1/3 c. dried cranberries
1/3 c. walnuts
1/3 c. cashews
1/3 c. almonds

Directions:
1. Melt the butter and coconut oil together.

2. Mix the oats, butter, coconut oil, yogurt, and water together in a large pan or bowl. Pat it down, cover with a plate or a lid, and let it soak for 24 hours.

3. Preheat your oven to 200 degrees F or pull out your food dehydrator.

4. Heat the honey, salt, cinnamon (or mixture of spices), and vanilla and almond extracts in a small pan until the honey warms and becomes runny. Combine honey mixture with the oat mixture. Add the coconut flakes but not the fruits or nuts and mix it all until well combined.

5. If you are using your oven spread it out onto 2 parchment-lined cookie sheets and bake for several hours until completely dry and crisp. If you are using a dehydrator you can plop small heaps onto the dehydrator trays and bake until crisp and dry. (A word to the wise - don't spread the granola as this will squish it between the holes in the tray and makes it more difficult to remove and then clean.) Our dehydrator does not say what temperature is best for granola or grains so we turn it to about 115 degrees. It usually takes about 2 days to dry completely.

6. Once it's dry, remove from trays and add any chopped nuts or fruit you'd like.

7. Store in airtight container. Ours never lasts more than a few days so I don't know how long the shelf life is. :)

P.S. This is soooo much better than store-bought cereal. And much cheaper too!

Don't know where to purchase some of these ingredients? Visit our Whole Food Sources page.

Shared at: Healthy Home Economist, Make Ahead Meals for Busy Moms, Lines Across My Face, Skip to My Lou, The Girl Creative, Home Savvy A to Z, DIY Home Sweet Home, Sarahndipities, Marvelous Messy, Delightfully Dowling, Whole New Mom, Real Food Forager, day2day Joys,

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Cream of Chicken Soup

noreply@blogger.com (Paula) — Thu, 20 Oct 2011 14:59:00 +0000

Several years ago, when I found out Travis needed to stay away from wheat and gluten, I was more concerned with finding recipes to replace cookies, cakes, and bread. I wasn't really concerned about every day cooking.

I distinctly remember trying to come up with one of those famous last-minute lunch ideas at about 11:45 late one Saturday morning. I reached for a can of tomato soup and smiled with a wanna-be-cook's secret delight. Canned soup and milk. Two ingredients and a pot. Lunch would be ready in five minutes.

Ahh. Convenience.

But then I looked at the ingredient list. Wheat.

What? In condensed tomato soup? I picked up another can from the pantry. Cream of chicken. . .cream of celery. . .it didn't matter, wheat was in them all.

I was seriously lost. How was I going to cook anything? Every cookbook I owned was filled with recipes that told you to open a can of cream of something, plop it in, throw in a few things, stir it up a bit, and stick it in the oven.

Then I discovered that you can make your own cream soups from scratch. The wonder of it all! Since then I've enjoyed making this recipe whenever I have something that calls for a can of cream of chicken soup, which in all honestly doesn't happen very often anymore because we've changed the way we cook so much, but it's nice to know it's there just in case.

Cream of Chicken Soup (egg-free, gluten-free, nut-free, sugar-free, yeast-free)

2 T. unsalted butter
1/4 c. arrowroot powder
1/2 t. celtic sea salt
1/2 c. celery, chopped small
2 t. poultry seasoning
1 t. onion powder
1 t. garlic powder
1/2 t. black pepper
1 T. parsley
dash of paprika
1/2 c. chicken, cooked and cut into tiny pieces
3 c. chicken stock
1/2 c. heavy cream

Directions:
1. In a heavy saucepan or skillet, melt the butter over low heat.

2. With a wire whisk, blend the arrowroot powder with the melted butter until it becomes a thick and creamy paste.

3. Add the celtic sea salt, chopped celery, poultry seasoning, onion powder, garlic powder, normal pepper, parsley, paprika, and the chicken pieces.

4. Continue to stir with a wire whisk while slowly pouring in the chicken stock.

5. Slowly stir in the heavy cream and let the soup heat thoroughly, but do not boil. Cook over medium-low heat until it becomes the thickness you desire.

You can certainly eat your soup now, or you can store it in the freezer. I like to freeze mine in pint jars.

Don't know where to purchase some of these ingredients? Visit our Whole Food Sources page.

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Treating Candida Naturally

noreply@blogger.com (Paula) — Thu, 20 Oct 2011 05:49:00 +0000

What Is Candida, and Do I Have It?

Treating Candida with Diet
Treating Candida Naturally

There are many herbs, oils, and natural approaches that can help in treating candida. But before going too far, the first step we'd recommend is to do a colon (large intestine) cleanse. This will expel toxic waste so the body can work better at healing and absorbing nutrients. In fact, a blocked up colon harbors candida.

From personal experience, we recommend Blessed Herbs. Their colon cleansing kit is made entirely of herbs and is safe and effective.

Once you've finished your colon cleanse, you can look at these natural methods as well:

HERBS

Because using too many herbs or supplements at one time can decrease their potency, it is suggested to use only one herb per week. For example, use Black Walnut every day for one week. Then stop the Black Walnut at the end of the week, and start Garlic for one full week. At the end of that week, discontinue the Garlic and begin on Golden Seal and so on.

When you've gone through the herbs you want to use, repeat again until you have no more symptoms of candida.

Black Walnut - In a recent study, Black Walnut was shown more effective against candida than any other anti-fungal drug. It contains natural tannins which kill fungus, parasites, and yeasts. (Any parasite killing herb will also kill candida.) It also contains Juglone, a chemical that has anti-fungal and antibiotic properties.

-To take Black Walnut capsules, please follow directions on the label.
-You can also make your own capsules with Black Walnut powder.
-For Black Walnut extract, follow the directions on the label.

This herb should not be taken by pregnant or breastfeeding (will stop lactation) women.

Barberry - This berry contains Berberine. Berberine has anti-inflammatory and anti-microbial properties. It's also an effective immune stimulate.

-To make Barberry tea, boil 2/3 cup of water over 1 or 2 teaspoons of Barberry bark. Steep for about 15 min., strain bark, and drink 2 to 3 cups a day.

-If you prefer Barberry capsules, please follow directions on the label.

-For Barberry extract, follow the directions on the label.

-If you want to make your own tincture, take 1 cup of Barberry root and cover with 2 cups vodka. Let it sit in the dark for at least 3 weeks, shaking often. Drain herbs and keep the liquid. Take 28-56 drops three times a day.

Adults should not take this for more than 7 consecutive days. Children should only take for three days in a row. Not recommended for pregnant or nursing mothers.

Burdock Root - Burdock is an anti-fungal and has been used effectively against candida for many years according to Medical Herbalism. It's also used to purify the bloodstream and internal organs of toxins.

-To make Burdock Root tea, pour 1 cup of boiling water over 1-2 teaspoons of herb. Steep for about 15 min., strain herbs, and drink 2 to 3 cups a day.

-If you prefer Burdock Root capsules, please follow directions on the label.

-For Burdock Root extract, follow the directions on the label.

-If you want to make your own tincture, take 1 cup of Burdock Root and cover with 2 cups vodka. Let it sit in the dark for at least 3 weeks, shaking often. Drain herbs and keep the liquid. Take 28-56 drops three times a day.

Cat's Claw - Candida grows out of control in a weakened immune system, and Cat's Claw is a strong immune boosting herb that strengthens white blood cells.

-To make Cat's Claw tea, pour 1 cup of boiling water over 1-2 teaspoons of herb. Steep for about 15 min., strain herbs, and drink 2 to 3 cups a day.

-If you prefer Cat's Claw capsules, please follow directions on the label.

-For Cat's Claw extract, follow the directions on the label.

-If you want to make your own tincture, take 1 cup of Cat's Claw Bark and cover with 2 cups vodka. Let it sit in the dark for at least 3 weeks, shaking often. Drain herbs and keep the liquid. Take 28-56 drops three times a day.

Avoid using before pregnancy (can interfere with fertility) and while pregnant.

Echinacea - is one of the best immune stimulating herb and antiseptic. And a good, healthy immune system is needed to defend candida. However, it should be taken as needed (i.e. colds, flus), not as a regular supplement.

-To make Echinacea tea, pour 1 cup of boiling water over 1-2 teaspoons of herb. Steep for about 15 min., strain herbs, and drink 2 to 3 cups a day. If you don't want to make your own, you can use echinacea tea bags.
-If you prefer Echinacea capsules, please follow directions on the label.
-For Echinacea extract, follow the directions on the label.
-If you want to make your own tincture, take 1 cup of Echinacea and cover with 2 cups vodka. Let it sit in the dark for at least 3 weeks, shaking often. Drain herbs and keep the liquid. Take 28-56 drops three times a day.

Garlic - Garlic is one of the most potent natural antiseptics. It has been shown effective against 24 out of 26 strains of candida. It destroys unfriendly bacteria while boosting good bacteria.

Garlic can be taken in several ways:

-garlic cloves - 2-4 grams per day of fresh, minced garlic cloves

-garlic softgels - 100-200 mg daily

-garlic oil - 0.03 to 0.12 mL three times a day

Garlic can thin the blood so anyone about to undergo surgery should refrain.

Goldenseal - contains Berberine and Hydrastine, two powerful anti-bacterial and anti-fungal ingredients that restrict candida's growth. Goldenseal also stimulates the immune system.

-To make Goldenseal tea, pour 1 cup of boiling water over 1-2 teaspoons of herb. Steep for about 15 min., strain herbs, and drink 2 to 3 cups a day.
-If you prefer Goldenseal capsules, please follow directions on the label.
-For Goldenseal extract, follow the directions on the label.
-If you want to make your own tincture, take 1 cup of Goldenseal and cover with 2 cups vodka. Let it sit in the dark for at least 3 weeks, shaking often. Drain herbs and keep the liquid. Take 28-56 drops three times a day.

Pregnant women should not take Goldenseal as Berberine can cause uterine contractions.

Olive Leaf - is a strong anti-fungal and anti-parasitic that has anti-viral and antibiotic properties as well. It has 400% more antioxidants than Vitamin C and twice the antioxidants of green tea with similar effects to the antioxidants in garlic and onions. Olive Leaf also stimulates your immune system and helps stabilize blood sugar levels (elevated blood sugar levels feed candida). If that isn't enough, it also gives the body a natural energy boost which is helpful when candida drains us and makes us fatigued.

-Look for solutions with 20% Oleuropein if possible.

-To make Olive Leaf tea, pour 1 cup of boiling water over 1-2 teaspoons of herb. Steep for about 15 min., strain herbs, and drink 2 to 3 cups a day.
-If you prefer Olive Leaf capsules, please follow directions on the label.
-For Olive Leaf extract, follow the directions on the label.
-If you want to make your own tincture, take 1 cup of Olive Leaves and cover with 2 cups vodka. Let it sit in the dark for at least 3 weeks, shaking often. Drain herbs and keep the liquid. Take 28-56 drops three times a day.

Pau D'Arco - this herb has a two-fold effect against candida. First, it helps to gently loosen the bowels, creating a mini colon cleanse (not to the point of diarrhea). Then its anti-fungal, immune-stimulating, and anti-tumor properties can get to work. It inhibits and destroys candida. It is most effective in tea form.

-To make Pau D'Arco tea, pour 1 cup of boiling water over 1-2 teaspoons of herb. Steep for about 15 min., strain herbs, and drink 2 to 3 cups a day.

-If you prefer Pau D' Arco capsules, please follow directions on the label.

-For Pau D' Arco extract, follow the directions on the label.

-If you want to make your own tincture, take 1 cup of Pau D'Arco and cover with 2 cups vodka. Let it sit in the dark for at least 3 weeks, shaking often. Drain herbs and keep the liquid. Take 28-56 drops three times a day.

Pregnant or breastfeeding women should not use Pau D' Arco.

Thyme - an anti-fungal with no contraindications. It stimulates the thymus gland which regulates the immune system. It is often paired with Fenugreek, an herb that helps expel toxins through the lymphatic system.

-To make Thyme and/or Fenugreek tea, pour 1 cup of boiling water over 1-2 teaspoons of herb. Steep for about 15 min., strain herbs, and drink 2 to 3 cups a day.You can also allow the tea to cool and treat external fungal infections such as athlete's foot and vaginal yeast infections by washing with it.

-If you prefer Thyme capsules or Fenugreek capsules, please follow directions on the label.
-For Thyme extract, follow the directions on the label.
-Try Thyme essential oil in a diffuser.
-If you want to make your own tincture, take 1 cup of Thyme and/or Fenugreek and cover with 2 cups vodka. Let it sit in the dark for at least 3 weeks, shaking often. Drain herbs and keep the liquid. Take 28-56 drops three times a day.

OILS

Do not use any essential oils full strength. Dilute a few drops with a carrier oil (coconut, olive, jojoba, almond, or grapeseed oil ) before using on skin.

Clove Oil - has powerful anti-fungal properties while boosting your immune system at the same time. Cloves has a phytochemical called eugenol that anesthetizes internal parasites, bacteria, and fungi. It is safe to use as a breath freshener as it kills the bacteria that causes odor in your mouth.

Clove oil is quite strong so you will want to dilute 15-30 drops in water and take it 1-3 times a day.

Coconut Oil - Coconut oil contains several candida-fighting acids:
- capric acid: a medium chain fatty acid (saturated fat - that's the good fats) known for its anti-microbial, anti-viral and anti-fungal properties which have been found very effective in killing candida. (also found in breast milk)
- caprylic acid: another medium chain fatty acid with anti-microbial and anti-fungal properties similar to capric acid.
- lauric acid: like capric acid, this anti-fungal agent forms a compound called Monolaurin, an expert at killing germs and fungi.
- caproic acid and myristic acid: mild anti-microbial and anti-fungal properties.

-Take one tablespoon orally 1-2 times a day.

-It also works well to rub on infected areas on your skin.

-Use it as a night-time moisturizer!

Oil of Oregano (oil of wild oregano is the best quality) - This versatile oil has two microbial chemicals that actually dehydrate all varieties of fungi and yeasts without harming good bacteria.

-It can be taken internally by taking five or more drops of oregano oil under your tongue or adding it to water 2-3 times daily.

-You can diluted 1-2 drops of oil in a tablespoon of coconut oil to rub over infected areas for external use.

-If you prefer wild oil of oregano capsules, please follow directions on the label.

-If you have oregano leaves, you can make a tea by pouring 1 cup of boiling water over 1-2 teaspoons of leaves. Steep for about 15 min., strain leaves, and drink 2 to 3 cups a day or add to bath water.

Neem Oil - this oil stimulates the immune system and is toxic to fungi, parasites, and viral infections. It is also one of the most powerful detoxifiers and blood purifiers.

-For external use, mix neem oil in a cream or coconut oil and apply regularly until the infection has cleared.

-To make Neem Leaf tea, pour 1 cup of boiling water over 1-2 teaspoons of herb. Steep for about 15 min., strain herbs, and drink 2 to 3 cups a day.
Neem leaf tea should only be gargled by children under normal, but adults can drink three cups for several days to help rid the body of both external and internal infection.

Pregnant and nursing women should not use neem.

Tea Tree Oil (Melaleuca) - this powerful oil is anti-fungal and proven effective against candida.

-Tea Tree Oil is used internally as a mouthwash for thrush by adding 3-4 drops to 6 oz. of water and swishing it around your mouth before spitting out.

-You can use it externally for fungus and infections of the skin and nails by placing 2-3 drops in 2 tablespoons of coconut oil and spreading it over the infected area or by adding several drops to bath water.

OTHER

Aloe Vera Juice - a gentle juice that is anti-fungal, anti-viral, anti-bacterial and anti-inflammatory. It lowers pH levels (candida thrives in acidic environments) and can help alleviate constipation (remember, the colon collects toxic waste). Aloe Vera is a great detoxifier, especially for the liver (the organ that cleans the candida by-products from your blood.)

Taken no more than a 1/4 c. of aloe vera juice a day. It also comes in capsules (follow label dosage) if you don't like the taste of juice.

Colloidal Silver - fights fungi on contact, internally and externally. It's been reported to cure athlete's foot, vaginal infections, and skin fungal infections.

You can apply Colloidal Silver two to three times per day until the symptoms subside. However, if these symptoms reoccur, it's a sign of an internal infection in which you can take normal amounts internally, about 1 teaspoon up to 3 times per day.

Do not use for extended periods at a time.

Grapefruit Seed Extract - is another parasite eliminator (anything that kills parasites is also effective against candida) that does not harm good bacteria. A 1990 study showed it more effective than 30 antibiotics and 18 fungicides.

Grapefruit Seed Extract can be taken by adding 10 drops to a cup of water 3 times a day.

Propolis - has strong anti-fungal, anti-bacterial and anti-viral properties that can be used externally and internally with great success against all types of viruses, bacteria, fungi and microbes, even strains that are very resistant.

-To take Propolis capsules, please follow directions on the label.

SIDE EFFECTS
Please be aware of herxheimer reactions (a.k.a. herxes). When candida dies, it releases toxic waste (the liver eliminates it) that can initially make a person feel worse, or have flu-like symptoms. Avoid jumping into any anti-candida regimen too quickly. If you notice these symptoms, ease into it more slowly.

What Is Candida, and Do I Have It?

Treating Candida with Diet
Treating Candida Naturally

For educational purposes only. This information is not intended to diagnose, treat, cure, or prevent any disease.

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