Basic Smoothie

Ingredients for a Basic Smoothie 2 ice cubes 1 cup organic milk, or lactose free milk, goat, rice, coconut, hemp or almond milk 1 or 2 scoops of a protein powder 2/3 cup frozen strawberries, or any frozen fruit or mixed berry or banana 1½ tsp. raw/turbinado sugar or 1 tsp of honey or 1 packet of stevia OPTIONAL - 1 tsp. vanilla or orange extract, add ground flaxseed, or nuts if desired.

Sources of Protein

Protein Powders Whey Rice Goat Hemp Vegetable, Pea, Vega Egg Soy Foods Meats, Fish, Poultry & Eggs Dairy Nuts & Seeds ex.almonds, peanuts, cashews, pecans, walnuts, sesame seeds etc Vegetables ex. artichoke, asparagus, broccoli, brussels sprouts, chives, collards, kale & peas Beans, Nuts & Seeds

Hormonal Balance

Symptoms of low estrogen, low progesterone, low testosterone, include; hot flashes, night sweats, depression, dry skin, fatigue, weight gain, bloating, fatigue, mood changes, irritability, low libido, foggy thinking, sleep issues, bone loss, etc. The preferred method of hormone therapy is natural BHRT (bio-identical hormone replacement therapy.) It is ordered by your medical doctor and compounded by a compounding wellness pharmacist. Follow your doctors guidance with synthetic hormone therapy. When using supplementation and or natural herbs, also follow a naturotherapist, naturopath and or medical doctors orders when choosing herbal supplementation. Black cohosh or sage oil may help some wi

The OMEGA Post - Food Sources of Omega's

The Omega 3, 6 and 9 groups of fatty acids all contain essential fatty acids necessary for good health. The difference between them lies in the position of the first double bond from the methyl end or the Omega end of the carbon chain. As its name implies, the Omega 3 fatty acids have their first double bond at the 3rd position from the end of the chain, and likewise with the other two. Omega 6 has its first double bond at the 6th position from the end and Omega 9 has it at the 9th position from the end of the chain. Omega 3 is the most important, it contains DHA and EPA, and is in fish and fish oils. It’s Important for brain, heart, skin, pregnancy, vision, mood, its an anti-inflammatory,

How Do You Catch a Cold? (And What to Do About It.)

The most common way cold viruses are spread is not from being around coughing or sneezing, or walking barefoot in the rain, but rather from hand-to-hand contact. For instance, someone with a cold blows their nose then shakes your hand or touches surfaces that you also touch. Cold viruses can live on pens, computer keyboards, coffee mugs and other objects for hours, so it's easy to come into contact with such viruses during daily life. However, the key to remember is that just being exposed to a cold virus does not have to mean that you'll catch a cold. If your immune system is operating at its peak, it should actually be quite easy for you to fend off the virus without ever getting sick. If

Sweet Potato Bread Pudding (Gluten Free)

Easy to make and healthier than its rich taste suggests, this dessert is a clever alternative to pumpkin pie. It’s delicious alone or topped with Decadent Bourbon Sauce. It can be made several days ahead and stored in the refrigerator; reheat just before serving. INGREDIENTS: 5 cups plain gluten-free bread, sliced and cut into 1-inch cubes ⅔ cup pecans, chopped, optional 2 large eggs 1¾ cups coconut milk (not low fat) ¼ cup organic milk (or lactose free milk, coconut, rice, hemp, or almond milk) 1½ cup puréed, cooked and peeled sweet potatoes* 6 tablespoons dark agave syrup or maple syrup 1 tablespoon gluten-free vanilla extract 1 tablespoon bourbon or apple cider 1 tablespoon ground cinna

Chocolate Cake (Gluten Free)

No one will believe this chocolate cake is made with cooked quinoa, no flour required. Yummy! Child-friendly and Gluten-free Serves 8-16 Recipe sent to me from one of my clients (T.K) INGREDIENTS: 2/3 cup white or golden quinoa 1 1/3 cups water 1/3 cup milk 4 large eggs 1 tsp pure vanilla extract 3/4 cup butter, melted and cooled 1-1/2 cups white or cane sugar 1 cup unsweetened cocoa powder 1 1/2 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt Bring quinoa and water to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn off the heat and leave the covered saucepan on the burner for another 10 minutes. Fluff with a fork and allow the quinoa to coo

Chocolate Macaroons (Dairy & Gluten Free)

Makes 30 Macaroons Chocolate-Dipped Gluten-Free, Dairy-Free, Egg-Free Macaroons Egg-free macaroons are sweetened without sugar. quick and easy to make--and delicious! Drizzled with dark chocolate. For flavor variation, replace the vanilla extract with 1¼ teaspoons orange extract for Coconut Orange Macaroons. 1 cup unsweetened coconut milk ⅓ cup honey or agave nectar 2 teaspoons pure vanilla extract ¼ cup potato starch 3 cups unsweetened medium or finely shredded coconut 4 ounces dark semisweet dark chocolate coarsely chopped 1. Preheat oven to 350 degrees. Liberally grease a large cookie sheet and line with parchment. 2. In a medium bowl, blend coconut milk, honey and vanilla until well comb

Healthy Ranch Dressing Dip

1/2 cup mayo 1 tsp minced garlic clove 1tsp dijon mustard 1tsp chopped fresh basil or 1/2 tsp dry 2 tbsp lemon juice fresh is best 2 or 3 tbsp water Pinch of salt & pepper Mix all together, lasts about 1 week if kept refrigerated. Serve with fresh vegetables or use in wraps etc.

Marinated Olives

125g green olives 125g kalamata olives ¼ cup virgin olive oil ½ tsp lemon 3 sprigs rosemary (thyme or oregano can be substituted)

Chicken Gyros with Tzaziki Dip

Chicken Gyros 250g grilled chicken marinated overnite ½ romaine lettuce shredded or cut in small pieces 2 firm ripe tomatoes sliced ¼ cup tzaziki (recipe included) 2 pita bread olive oil small amount Marinade ¼ cup olive oil 1 teaspoon oregano 4 sprigs thyme 2 cloves garlic crushed 1 teaspoon lemon zest salt and pepper to taste Yogurt Tzaziki Dip 500g Greek yoghurt 3-4 cloves garlic 2 cucumbers cut into very small pieces Mix together, eat with pita bread or add to your gyros.

Greek Potatoes

6 medium potatoes cut into wedges 30ml olive oil 40ml lemon juice ¾ tablespoon lemon zest 1 tablespoon fresh rosemary cracked pepper and sea salt to taste. Coat potatoes with all other ingredients and bake in 250 degree oven for 20-25 minutes, or until crunchy. Serve with gyros.

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