Category Archives: Food

Cheat Sheet for My daily Protein, Fiber & PBX

Shake Day 1

  1. 1 Tbsp. Ultimate Superfood Fusion
  2. 1-2 tsp. of Psyllium (NOW brand)
  3. 1 Tbsp. collagen (contains a lot of glycine, so add Inositol…)
  4. 1/8 to 1/4 tsp. Inositol powder–everyone will need a different dosage. For some mood problems like OCD and anxiety, dosages can be 2g up to 18 g per day!  I’m starting small as all I want is a calming effect on my lower level symptoms. I read that it’s good to take the Inositol with the glycine, which is a major component of collagen.)
  5. Ashwagandha – amount of a capsule.
  6. potato starch (pre-biotic)
  7. Probiotics (PBX)
  8. MCT Oil

Shake Day 2

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Stress much? My daily Protein fiber, PBX & herbs

This is the powdered stuff I mix up a batch at a time.  To view the stripped down version, see the Cheat Sheet for this daily protein shake.

Should YOU do it??

Determine your need for each of my suggested ingredients and then use just the ones you need. If you are eating fermented foods, you may not necessarily need the prebiotics. I take them because I cannot eat fermented foods. Each person has different needs.

YOU CAN SIMPLIFY THIS!

To stay easy and economical, determine your ingredients and buy in bulk.

ASK ME!

I have a lot of purchasing experience (and have lived in four different states in the past 15 years) and can advise you how to get this stuff as easily as possible. Once you get going, it doesn’t seem as difficult. I’ve been doing this for years and trying to share what works for me and desire to help people find the solution that’s going to work for them. I’ve discovered that I need these ingredients to operate at my best. It helps me be more resilient. It does not make up for a lost night of sleep. Folks, I’m getting more consistently resilient, and recovering some of my lost health over time, by staying on my program.

  • hydrolyzed collagen (glycine): excellent source of glycine which is very important to me. It keeps me calm. If I don’t get my shake in the morning, then I take some magnesium glycinate. you can get bovine or porcine or even some that are made from fish (the superior source; I care because I am moving toward rotating my sources of collagen also. I would hate to sensitize to my meat proteins!!
  • greenfood powder; Ultimate Superfood Fusion from Z-Natural Foods.com
  • Ashwagandha root: https://www.braintropic.com/nootropics/ashwagandha/
  • whey protein if you are dairy tolerant. I use vegan protein instead. I use Orgain with greens or Vega with greens as my extra booster pack. This does NOT replace the collagen!
  • fibers – choose or rotate with psyllium, ground flax seed, prebiotic fiber blend such as Garden of Life Prebiotic fiber. I choose to use all 3 or rotate. Psyllium is cheap and effective. Flax is helpful with hormone regulation in the gut. Prebiotic fiber is important if you are working on improving your gut flora balance (which also affects hormone regulation and so much more).

How I Do It

I have a bunch of half-pint canning jars with plastic lids that I measure up and use for about 10-day batches. Each morning I mix the powder with almond milk and drink it down before I eat any food, as I’m taking supplements in pill form.

I have to split this in two different batches because I don’t want to sensitize my immune system to these ingredients (more easily happens to me as I’m aging). I alternate days with shake #1 and #2. You could combine shakes #1 and #2 if you have no inflammation, allergies, etc. Here’s how I do it:

Shake Day 1

  1. 1 Tbsp. Ultimate Superfood Fusion
  2. 1-2 tsp. of Psyllium (NOW brand)
  3. 1 Tbsp. collagen (contains a lot of glycine, so add Inositol…)
  4. 1/8 to 1/4 tsp. Inositol powder–everyone will need a different dosage. For some mood problems like OCD and anxiety, dosages can be 2g up to 18 g per day!  I’m starting small as all I want is a calming effect on my lower level symptoms. I read that it’s good to take the Inositol with the glycine, which is a major component of collagen.)
  5. Ashwagandha – amount of a capsule.
  6. potato starch (pre-biotic)
  7. Probiotics (PBX)
  8. MCT Oil

Shake Day 2

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RECIPE: No Bake Cookies

Family favorite recipe from God knows where.  Good in the summer–you have to boil the mixture 5 minutes but no oven!  Continue reading

Mayan bowl tips

This is how I made some easy Mayan Bowls* on a moderate temperature summer day.  In the evening I started two Chuck roasts in my instant pot:

1. Sprinkle with salt and pepper and brown on the sauté setting. Brown all four sides of the two roasts.

2. Slow cook 6 hours with a can of tomato sauce, layered with sprinklings of ground Cumin, powdered onion, dried onion flakes, garlic cubes and/or granulated garlic, paprika.

3. After six hours it should be falling apart. Pull it into little pieces and put it back in the sauce. [You probably have too much sauce left over. You can freeze extra sauce with all that good flavor in it and use in either enchilada sauce or as a base for some veggie soup–put a little bit of the beef in there too, maybe some barley, and don’t forget your green beans.]

Wash and spin dry chopped fresh curly kale or kale of any kind.  Massage well with light olive oil and salt. You can use any leftovers of this for salads or put into a bag in the fridge and keep for leftover Mayan Bowls

Chop or smash avocado with lime and salt. Or you could go with some prepared guacamole from the store.

I like to cook my canned black beans extra because I like them a little soft. I drain a can, add some water and cook for another 10 minutes or so with a little extra salt.  [I know some people eat the beans straight from the can.  Some brands may be softer than others.]

Cook some quinoa, wild rice, brown rice or the Trader Joe’s Organic Superfood Pilaf shown below (from the freezer section).

Assemble bowls with whatever ingredients each person wants adding extra lime juice on top of the kale and be generous with it.

Toss tortilla chips, especially Garden of Eatin’ red-hot blues or Costco Kirkland organic tortilla chips.

Some people might like salsa on there for a more Mexican-style bowl.

Top your bowl with some crispy shallots. You can substitute crispy onion rings. Or perhaps some kind of toasted nut or pumpkin seeds with garlic on them.


Easy addition to Mayan bowls. Cook according to package directions, about 10 minutes.

RECIPE: Thai Bowls

Make two sauces and noodles ahead of time. Then assemble bowls whenever you are hungry, throughout the week. For best results, re-heat the noodles.

What’s the difference between Boats or Bowls? A boat is good for kids (think like a nacho bar)–each person assembles their own toppings onto romaine leaves and eat with hands. A Bowl is a more civilized and easier to assemble–layer the ingredients into a bowl and eat with a fork. With a Bowl, we could call it a salad, but the difference is that we expect it to have a complete meal in the bowl, with protein, carb, veggies, sauce and some of the elements might even be warm. The important thing is: Feed people tasty food. Continue reading

Bug bite season is coming!

You’ll find an essential oil blend for bug bites on my EO Recipes category page.

As for prevention, try doTerra TerraShield products.  Create a spray and use confidently!

RECIPE: Indian Lentils – “Dal”

This is my method for making Indian Dal  (Lentils) and rice.

I have made a large crock full for a couple years for the teachers appreciation day at school. They love it. Continue reading

RECIPE: Lemony snack

Mix fresh lemon juice into cashew butter with some stevia extract powder.

Dip apples in it.

Tip:  Every nut butter and also chocolate… will get much thicker when you add a small bit of water. This is what makes chocolate “seize up”.  With nut butter, if you keep adding more liquid, it will get past the point where the fiber absorbs all the water and the extra water will then begin to loosen the mixture so it becomes more “watery.”  So, the *ratio of water-to-nut-butter is the important thing in getting the correct consistency. If it seizes up, just keep adding a little bit more liquid at a time until you get the consistency you want.

 

Relaxation Tools

Need some extra help relaxing?  Staying calm?  Here are some of my favorite relaxation aids: Continue reading

Adrenal Support Tea (Tisane)

I have thoroughly implemented this recipe for Adrenal Support Tea into my Winter regimen.  Here are my tips for doing so.  “Tisane” means “Herbal tea,” or in other words, a (hot) water extraction of plant materials.  Continue reading