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Archive for the ‘real foods’ Category

Basic Hot Cereal Breakfast

Posted by Beck Anderson, RYT 200 on May 2, 2011

Hot cereal is an easy, healthy breakfast food, as long as the grains are properly prepared.  The hulls of nuts, seeds, and grains contain phytic acid.  Humans or non-ruminant animals can’t digest phytic acid because we lack the enzyme phytase.  When non-ruminant animals are fed grains and legumes, the phytate from the grains and beans are unavailable for absorption and the unabsorbed phytate passes through the gastrointestinal tract, elevating the amount of phosphorus in the manure (poultry, swine, etc).  Excess phosphorus excretion can lead to environmental problems such as eutrophication (artificial or non-artificial substances that get into fresh water that cause a rise in phytoplankton).

The most effective way to reduce phytic acid includes soaking or sprouting grains in a slightly acidic medium.  Whey, yoghurt, kefir, buttermilk, lemon juice and vinegar are acidic so they work to activate the enzyme phytase.

Ingredients
1 Cup Steel Cut Oats, Quinoa, or Regular Oats
1 Cup room temperature, filtered Water plus 2 Tb whey, yoghurt, kefir, buttermilk, lemon juice or vinegar
1/2 teaspoon Sea Salt
1 Cup Water

Directions
Soak oats with the water mixture 7 to 24 hours, covered and in a warm place.  It is easiest to remember to soak oats before bed.
In the morning, bring a cup of plain water to a boil with salt, add the soaked oats, reduce heat, cover and simmer for several minutes.

Toppings
Plenty of butter or cream. A natural sweetener like Rapadura, date sugar, maple syrup, maple sugar or raw honey.  Crispy nuts. Raisins and cinnamon. Dried coconut flakes. Nut granola. Real milk or coconut milk.

Sources: Nourishing Traditions by Sally Fallon with Mary G. Enig, Ph.D. and Wikipedia.

Beck Anderson is a Certified Nutritionist and Yoga Teacher at Wellness Hammock in Menominee, MI / Marinette, WI and Green Bay, WI.

Posted in Cinnamon, coconut, grains, raw milk, real food, real foods, recipes, seeds, Sprouted Grains, Sprouted Nuts | 1 Comment »

A Fasting Challenge

Posted by Maureen Diaz on April 25, 2011

I was inspired last week by Jimmy Moore’s article describing his fast. Like him, I had only managed 24 hour fasts in the past, and had always intended to do more. Also like Jimmy, I am a lover of food; real food, good food in particular! And so I never seemed to quite get around to denying myself the pleasure of my daily eggs & butter,  raw cream or cheese, or grass-fed burger, for more than a day. But after reading Jimmy’s post I figured, “Hey! If he can do it, I can do it!” Thus after mulling over the particulars the weekend, I decided to start this week, today in fact! But I am doing things slightly different.

First, I am starting out with 3 days but am hoping to stretch it to a full week. Does this leave me a convenient out? Well, perhaps, but I am really intending to continue past the 3 day mark and get into days 5, 6, & 7 for the accelerated benefits that a fast of this length can provide. But I’ve a lot to accomplish this week and next, so if I just feel too weak and yucky after 3 days I at least want to have the “out” if needed.

My approach to what will be “allowed” into my body is also somewhat different from Jimmy’s. For instance, no diet sodas (or other) for me! No neurotoxins, no phosphorous acid to rob my body (bones in particular) of minerals. And also no bouillon cubes. Jimmy, shame on you; you should know better than this!!! Isn’t the point of the fast to clear your body of toxic sludge? Why put more of it in there?! (And no, those little artificially-flavored MSG-laden cubes do not provide electrolytes!)

I will not continue with my supplemental coconut oil simply because I want my body to access for energy solely what is already there, stored around my middle. And in the process those storage cells will be releasing needed minerals and electrolytes, as well as toxins. I’m not even sure that I will take my much respected fermented cod liver oil. Perhaps later in the week. What do you think?

The plan is to do 3 days of only water with fresh lemon juice, and my teas (black & herbal) with stevia & raw milk/cream. The tea is my crutch, like Jimmy’s soda only wayhealthier! Additionally I will have a glass of fermented beet kvass each day, as this is a powerful internal cleanser and rebuilder. It has already been nearly 24 hours since I have eaten anything and this is all I have had :-)

I make my own, but in a pinch Zukay is great!

I make my own, but in a pinch Zukay is great!

After 3 days if I feel the need I will allow myself bone broth (again, not commercial bouillon/broth). This is healing, therapeutic, and provides enough easily assimilated nutrition to keep me going for a long time. I will also have cultured raw cream available so that I can have a spoonful 3 times a day if desired. This will also help inoculate my cleansing gut with beneficial microbes which will in turn aid the “housecleaning”!

One more facet to my plan is rather distasteful to most, but very important: coffee enemas. While in little use these days, coffee enemas were in times past a standard of care. This will help push my liver to throw off and purge stored toxins, which is what I am really going for! Weight loss will be embraced as well, but I realize that the reality of a fast is that you are shedding more water initially, than fat.

Exercise is something which has been lacking over the winter, but I plan to continue increasing or at least maintain what I am currently doing: jogging/walking (intermittent intensity) 1+ mile 3-4 times a week, and dancercize 2-3 times a week. Additionally I remain physically active with mucking a barn and running up 2 flights of steps everyday as the need arises (in other words, I don’t send my children on my errands!)

After completing the fast I know that it is important to ease back into eating solid foods, so I will do so with raw, non-starchy vegetables, bone broth, and lightly cooked meat.

I hope you guys can all cheer me on in this endeavor, and that some will join in with me. Let me know if you are fasting and how it is going, and I’ll keep everyone posted on my own progress!

And Jimmy: hey, thanks for the inspiration!

Maureen Diaz is a homeschooling mother of 9, a WAPF chapter leader, and a certified LW Nutritionist. She also has produced 3 cooking DVD’s including her latest, Liberation Wellness Home Cooking. Check out & order her DVD’s on her website, www.nourishingtraditionalcook.com 

Posted in Butter, coconut oil, cod liver oil, exercise, fasting, Fermented Foods, fitness, Food Addiction, grass fed beef, health, Inspiration, livin lavida lo-carb, Maureen Diaz, motivation, obesity, ProBiotics, raw milk, real food, real foods, red meat, Total Wellness, vegetables, wapf, Weight Loss, wellness, Weston A. Price Foundation | 5 Comments »

Is There A Shortage Of Coconut Oil And Other Healthy Coconut-Based Foods?

Posted by Jimmy Moore on April 22, 2011

More and more people who are trying to be health-conscious in recent years are turning to quality sources of the healthy fats that are found in coconuts. Although it has gotten an unfair bad rap for several decades from what I’m sure are well-meaning health “experts” who foolishly warned the public against the dangers of consuming this natural food loaded with saturated fats, the research on the health BENEFITS of things like coconut oil, coconut milk and coconut water can no longer be ignored by those seeking optimal health. If you want to learn more about the myriad of reasons why you should be eating more coconut in your diet, then simply listen to my November 2009 podcast interview with coconut health expert Dr. Bruce Fife from the Coconut Research Center (in fact, Dr. Fife will be making a return visit to the podcast later this year sharing about his new book demonstrating how coconut-based foods can help reverse Alzheimer’s disease). But now supporters of coconut oil and other healthy coconut-based foods have reason to be greatly concerned about this hot health commodity–there are worldwide shortages of the precious coconut supply due to four main factors: weather irregularities, increased consumer demand, the depressed economy and higher fuel costs, and rising food prices.

According to this January 10, 2011 Financial Express column on the coconut shortages, coconut oil is at an all-time high and up over 85% in cost from a year ago. Here’s a graph from AgMarket that illustrates how prices have nearly doubled since 2010:

The following graph from coconut oil manufacturer Nutiva shows just how stark the rise has been over the last 12 months with the trend not looking too good for people who want to keep coconut oil in their diet:

Brian Shilhavy, Founder and CEO of coconut foods manufacturer Tropical Traditions, said this worldwide shortage is a reality due to many factors.

The El Nino effect in the most recent season has decreased yields.

The major coconut-growing regions of the Philippines, Thailand, and Sri Lanka, have all been through some horrendous dry spells which have cut coconut production by nearly one-third. Analysts are holding out hope that this will improve by the end of 2011, but the future outlook is still quite murky at this point. Weather has also played a role in other regions driving up the cost of many commodities which in turn has contributed to an increase in world food prices as well.

While many of us have been sharing compelling information about why coconut-based foods should be a part of a healthy diet for many years, it now seems the message is finally taking root and consumers are increasing demand. This added consumer pressure on the coconut market has baffled coconut growers who have been led to believe that saturated fat is somehow harmful to your health, Shilhavy added.

As a result, as coconut trees grew older they were cut down and not replanted for more than 30 years now. The tide of opinion regarding the health benefits of coconut oil has slowing been turning back around since we started publishing the truth on the Internet in year 2000, and this year even mainstream media sources are beginning to give positive coverage to coconut oil.

He added that much of the coconut research is now being published in coconut-producing countries as evidenced here and here, for example, as a way to encourage them to keep harvesting this healthy tree nut. Add to these shortages in coconut oil the higher demand for coconut water and coconut palm sugar which is leading directly to coconut shortages and an unsustainable agricultural environment as Shilhavy has sounded the alarm about on his blog. He explains why this is so critical.

The problem with coconut water is that the most nutritious water is from young coconuts, before the coconut is fully developed. When the water is taken from unripe green coconuts, there is no meat to be used for dried coconut or to make coconut oil. Major soft-drink companies are now going into coconut-producing companies and buying up young coconuts just to make coconut water products.

Shilhavy says the responsible thing to do for sustainability of the coconut harvest is to use the water from mature coconuts and then allow processing of coconut oil from there. He notes the water is “not as nutritious” but allows for “a much more responsible way of approaching the demand for coconut water.” Coconut water distributors are looking at coconut-producing countries around the world to meet the growing demand since Brazil literally destroyed their coconut crop making unsustainable coconut water.

Additionally, another contributor to the rising price of coconut oil is increased fuel costs which have forced the use of coconut oil as a biofuel. As countries like the Philippines and Sri Lanka have attempted to deal with their own financial woes due to the global recession, it has left the future of coconut-based food availability in jeopardy. This is not a simple problem that will fix itself overnight and the coconut consumer is going to likely feel it in their wallet if they haven’t already.

Nutiva has responded to the rise in coconut oil pricing by raising the price on their larger sizes while maintaining the price on their the 15-ounce and 29-ounce sizes. Tropical Traditions has not yet raised their retail pricing and they evaluate this very fluid and serious issue that could directly impact the future availability of coconut oil and other healthy coconut-based foods. Since many coconut palm trees take ten years to begin producing fruit after planting, this presents a real problem. While there are some hybrid varieties that are able to grow in just five years, Shilhavy says “we are not convinced yet that the nutritional quality is the same and need to further research this if those breeds become more prevalent.”

It will take many years for supply chains to catch up, and we may see the value of coconut quite literally be worth its weight in gold.

The best tip I can give you if you want to have coconut oil for your healthy low-carb lifestyle is to try to stock up now. I just got a big order of coconut oil recently and the expiration on the label isn’t until late 2012/early 2013. This should hold me until then, but it appears unless something drastic happens that we could go several years before new coconut-based foods are available to the consumer. I felt it was important to bring this information to your attention so you are not caught by surprise when you try to go find some coconut oil and availability is scarce.

Here are some links to Amazon where you can purchase coconut oil:
TROPICAL TRADITIONS
NUTIVA
OTHER BRANDS

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Jimmy Moore is the popular blogger, podcaster and author of Livin’ La Vida Low-Carb who lost 180 pounds on the Atkins diet in 2004 and quickly established himself as a highly influential layperson in the field of health and nutrition. His wildly successful Livin’ La Vida Low-Carb Blog has been educating, encouraging and inspiring readers since 2005 and his accompanying iTunes podcast The Livin’ La Vida Low-Carb Show with Jimmy Moore is one of the most listened to health broadcasts online today featuring hundreds of enchanting interviews with the leading voices in the world of diet and healthy living! Jimmy’s latest book compiling all the knowledge he has learned along his journey is called 21 Life Lessons From Livin’ La Vida Low-Carb: How The Health Low-Carb Lifestyle Changed Everything I Thought I Knew. He lives in Spartanburg, SC with his beautiful wife Christine and their four crazy cats!

Posted in coconut, coconut oil, health, jimmy moore, livin lavida lo-carb, Nutrition, real foods, saturated fat | 1 Comment »

Cheesy Coconut Biscuits

Posted by Beck Anderson, RYT 200 on April 14, 2011

Perfect Biscuit

May I suggest a new recipe for you?  Simple to make and a party in your mouth; it’s the solution to busy weekday mornings or an absolute treat for a relaxed Sunday Morning.

Makes 6 biscuits

ingredients
3 farm fresh Eggs
1/4 tsp Real Salt
1/3 C. diced Onions
1 C. Cheddar Cheese
1/3 C. Coconut Flour
1/4 C. liquid Ghee (heat in oven)

directions
Preheat oven to 400.  Mix all ingredients and bake for 15 minutes.

To reheat, fry on LOW for 10 – 15 minutes, covered.

Beck Anderson, RYT200 is a Certified Nutritionist and Registered Yoga teacher in the Menominee, Michigan and Green Bay, Wisconsin area. Via phone, she has been able to help clients achieve their personal health goals. Visit Wellness Hammock for more information. Twitter. Facebook.

Posted in Ghee, real food, real foods, recipes | Tagged: , , , , | 2 Comments »

Food Day Campaign Will Encourage Americans to Eat Real Food

Posted by Margie King on April 9, 2011

The Center for Science in the Public Interest announced plans this week for a nationwide campaign to change the way Americans eat and think about food.  Food Day will encourage people around the country to sponsor or participate in activities that encourage Americans to “eat real” and support healthy, affordable food grown in a sustainable, humane way.

Food Day will be observed on and around Monday, October 24, 2011, and will likely include a series of major events in Washington, New York City, San Francisco, and other major cities, and thousands of smaller events around the country.

The idea is modeled on Earth Day, say organizers, and they hope Food Day will inspire Americans to hold thousands of events in schools, college campuses, houses of worship, and even in private homes aimed at fixing America’s food system.  Like Earth Day events, a Food Day event could be as small as a parent organizing a vegetable identification contest at a kindergarten class—or as massive as a rally in a city park, with entertainment and healthy food.

According to the organizers, the campaign has five central goals:

  • Reducing diet-related disease by promoting healthy foods.  The CSPI believes that the American diet is too low in fruits, vegetables, and whole grains and too high in fatty meat, soft drinks, and salty packaged and restaurant foods—contributing to hundreds of thousands of premature deaths each year due to heart disease, diabetes, stroke and cancer.
  • Supporting sustainable farms and stopping subsidies to agribusiness.  Billions of federal dollars a year would be better spent helping environmentally conscious family farmers than huge agribusiness operations.
  • Expanding access to food and alleviating hunger.  Far too many Americans don’t know where their next meal is coming from, or have access to fresh produce in their neighborhood.
  • Reforming factory farms to protect animals and the environment.  Farming of animals can and should be done without cruelty, and without degrading the quality of life in rural America.
  • Curbing junk-food marketing to kids.  Food companies should not be targeting children with foods that promote tooth decay, obesity, and other health problems.

“Food Day will bring together a lot of people with common interests in food issues, but who otherwise haven’t worked all that closely together,” said Michael F. Jacobson, who founded CSPI 40 years ago.  “So whether your primary concern is human health, farm policy, or the quality of life in rural America, Food Day can be an opportunity to start solving local and national food problems from the ground up.”

Besides Jacobson, Food Day is led by honorary co-chairs Senator Tom Harkin (D-IA) and Rep. Rosa DeLauro (D-CT), and an advisory board that includes food author Michael Pollan; prominent physicians Caldwell Esselstyn, Michael Roizen, and David Satcher; nutrition authorities Walter Willett, Kelly Brownell, and Marion Nestle; public health expert Georges Benjamin; and chefs Dan Barber, Nora Pouillon, and Alice Waters.

“Why Food Day? It is time to make real food the number-one priority in our country,” said Alice Waters, proprietor of the acclaimed Chez Panisse restaurant in Berkeley, Calif.  “The choices we make about food affect our health, the health of the planet—and the way we live our lives.”

“Food Day is an opportunity to celebrate real food and the movement rising to reform the American food system,” the author Michael Pollan said.

Posted in Big Agriculture, government, processed food, real foods | 3 Comments »

Food Diary: The Rest of the Story

Posted by Maureen Diaz on April 5, 2011

Okay, so this is a little late; life has been busy. Actually, life is always busy around here :) !

After several days of relatively unusual activity last week and the beginning of this, we were back on track with an actual plan for meals!

Friday

Friday we were expecting a crowd in the evening, so all of our meals really needed to be on time, and well thought out. The kids had oatmeal and eggs for breakfast, but I stuck with the fried eggs and cream that I usually have. For some this may be boring, but for me it is satisifying. I can always “scramble” my eggs this way or that to make a little variety! Add a little bacon, a little cheese, fry them this way, that way, whatever I feel like that morning. But no matter what, my morning will consist of a mug of tea, some cream, and a couple of eggs. I also enjoyed a mug of stock which had been simmering on the stove for about 24 hours.

Lunch consisted of a delicious soup which I made from chicken stock, fresh cream, leftover sweet potato (all pureed) and seasoned with fresh rosemary and thyme. We also had a salad with blue cheese and red onion, topped with the usual olive oil and balsamic vinegar.

Later in the afternoon we had roast beef which I roasted all afternoon on low in an enameled cast iron dutch oven (which is a wonderful tool!). I seared the chuck roast in beef fat, smothered it with sliced onion & garlic, drizzled some balsamic vinegar & red wine over top, added about a cup of stock, and sprinkled it with thyme, salt & pepper. Simple, but delicious! I made rice for everyone else, made with stock, and also steamed a head of cauliflower which was then drenched in butter & cream.

We had a birthday celebration that evening for which I served chocolate brownies & ice cream, but I did not partake. I also made kettle corn (lots of coconut oil & butter, but no sugar) and ate about 1 cup of it myself.

Saturday

Saturday morning prepared a family favorite for breakfast which is very easy to make. We took some pre-cooked brown rice and sautéed it in a cast iron pan with bacon & bacon fat, and then added scrambled eggs & cheese. I had my daughter make me 2 eggs with cheese & bacon, and chose not to eat the rice.

Later we made homemade pizzas topped with lots of seasoned ground beef and 2 cheeses. This was served with a salad as well.

The rest of the family later made a snack, while I had a glass of raw milk.

Sunday

Sunday morning we again had the usual breakfast, and for lunch I made a yummy treat: sausages sliced and sautéed in butter & olive oil, then covered with cheeses & cream. I also served creamed cauliflower (steamed cauliflower, butter, cheese, and cream) and rice made with stock. I ate 1/2 cup of the rice.

In the evening my family made scrambled eggs with leftover seasoned ground beef, and also ate some cheese. I was happy with a glass of milk.

A few thoughts…

The scale did not budge this week. I know that I need to increase my exercise. Lately I have been spending about 20-60 minutes a day mucking out the barn from its winter accumulation. This is pretty hard work, but I am increasing the amount of time I spend on it because it needs to be done, and I enjoy the work (strange as it may seem). I also started dancercizing again, and as soon as the rain stops I’ll be walking/running the driveway again.

Besides the exercise, I need to stop eating anything in the evenings, as is my usual habit. And I ate more carbohydrates than usual last week.

One dietary habit that I failed to mention is that each morning I had been eating about a tablespoon of raw milk yogurt. I was low on yogurt and just needed to get more made, which I did yesterday and thus today we all had yogurt with our breakfast. Several of us also drink about 1/4 cup of beet kvass each day, something we think is real important for our “inner ecosystem” and overall health. We also need to get more sauerkraut made, as I try to have this as a condiment at every main meal, but alas I have run out and need to chop up and ferment some more!

In the beginning I mentioned the fermented cod liver oil and coconut oil, but failed to note it each day in my diary. I switch between fermented cod liver oil, and a blend of this with high vitamin butter oil. If it were less expensive I would be consuming the latter daily, but as it is this is what we can do.

On occasion, when I am hungry but the meal is not quite ready, I will eat a spoonful of coconut spread, which is delicious and full of fat, so quite satisfying.

I have also started having a cup of coffee with cream and xylitol nearly every day, and need to re-evaluate this habit.

Coming up next:

This week my husband and I are headed off to Washington again for our annual “Spring Fling” at cherry blossom time, a glorious 3 days spent all alone in the big, beautiful city (never mind that there are millions of other people there too :) )! We will enjoy great food, interesting museums, gorgeous cherry & magnolia blossoms, and will bike all over the place! I may blog about this later as this is always a real “foodie” excursion! We may not be able to eat out much, but we will enjoy visiting Eastern Market for superb ingredients for our culinary delights, and may choose to dine at Cava Mezze for grilled baby octopus and a Mediterranean salad, we’ll see. Our dining out dollars are extremely limited, so if we eat out at all, we are very selective and only choose truly good food, not the usual variety of restaurants that serve packaged product and label it as “home cooked”.

I hope this food diary helped a little bit;  I enjoyed the feed back and comments which came via this website and from other places.

Maureen Diaz is a homeschooling mother of 9, WAPF chapter leader, certified Liberation Wellness educator, and producer of 3 cooking DVD’s which include the Liberation Wellness Home Cooking, available from her  humble website, www.nourishingtraditionalcook.com

Posted in Butter, Cheese, cod liver oil, exercise, farm fresh, Fermented Foods, fitness, health, liberation diet, liberation wellness, Maureen Diaz, Nutrition, raw milk, real food, real foods, Total Wellness, Weight Loss, xylitol | 2 Comments »

Traditional, Medicinal Broth

Posted by Beck Anderson, RYT 200 on March 30, 2011

“Good broth can resurrect the dead.”

~South American proverb

broth benefits:
Gelatin is the traditional way of assuring plenty of proline and glycine in the diet.  Gelatin is especially rich in proline and hydroxyproline, containing 15.5 and 13.3 grams per 100 grams of pure protein respectively.  A diet deficient in proline and glycine may lead to suffering from stiff joints, skin diseases and other collagen, connective tissue and cartilage disorders.  One suggestion for heart patients with elevated lipoprotein (a) levels (the only “bad” cholesterol) is that they should take a formula consisting of proline, lysine and vitamin C to help reverse the artery-blocking effects of lipoprotein (a).

Gelatin promotes digestion, heals allergies, improves rheumatoid arthritis as well as other degenerative joint conditions and inflammatory bowel diseases, detoxification in the liver, heals wounds, and promotes bone building.  Also helps people with celiac disease.

During fasting or rapid weight loss (such as an illness), the body tends to eat its own protein store from the muscles.  If a person wants to avoid that (and who doesn’t?) bone broth can help.  Gelatin helps the body to stay in a “nitrogen balance,” meaning gelatin is already decomposed and it prevents the breakdown of protein in the body.  The same researcher, Carl Voit, found that gelatin alone is not able to build up protein supplies in the body.  To me it means don’t stay on a bone broth fast for an extended period of time.

“Remember also that the amino acids in gelatin, like all amino acids, can only be properly utilized when the diet contains sufficient fat-soluble activators–vitamins A and D–found exclusively in animal fats. So don’t hesitate to put cream in your broth-based soups and sauces, and include other sources of vitamins A and D in your diet, such as butter, egg yolks and cod liver oil.”
“Broth is Beautiful,” Kaayla Daniel, PhD

ingredients:
2 – 3 pounds chicken, ducks, turkeys, geese, beef, fish* (see simmer hours table below)
Gizzards and chicken feet (option, but nutritious)
4 quarts of water
2 Tb Apple Cider Vinegar
2 large Onions (yellow or white)
2 – 4 Carrots, cut into large pieces
3 stalks Cellery, cut into large pieces
1 bunch of Parsley

*make sure you are using the best bones: Chickens should be free-range, organic allowed to peck insects and bugs outside.  If chickens are fed feed, make sure it’s not soy based.  But if it is, make sure it’s not Genetically Modified.  (Rules rules!  Don’t you wish all food was real food?)  Beef should also be free-range, organic and grass-fed.  Fish should be wild-caught (not feedlot raised!)

equipment:
Large stainless steel or enamel stock pot OR crock pot
Large glass jars or containers to store broth in freezer
Slotted Spoon

Parsley in the crock pot broth.

directions:
Add all ingredients (except parsley) into pot and bring to a boil.  Skim off the scum (less scum with higher quality bones).  Then continue to simmer for:

Simmer Hours:
Chicken Bones            12 – 24 hours
Beef                            36 – 48 hours
Fish                              4 – 12 hours

Half an hour before simmering is finished, add the bunch of parsley for extra minerals.  With your slotted spoon, remove vegetables and bones and pour liquid into jars and/or containers to cool before transferring to long-term storage (freezer).

Storing broth – the jar on the right is already frozen broth.

Beck Anderson, RYT200 is a Certified Nutritionist and Registered Yoga teacher in the Menominee, Michigan and Green Bay, Wisconsin area. Via phone, she has been able to help clients achieve their personal health goals. Visit Wellness Hammock for more information. Twitter. Facebook.

Posted in Cholesterol, cholesterol and health, Kaayla T. Daniel, real food, real foods, recipes, vegetables, Vitamin D | Tagged: | Leave a Comment »

Daily Food Diary for Monday, March 28

Posted by Maureen Diaz on March 29, 2011

I left off yesterday with a bit of a “teaser” for how my day would look food-wise, so here I go with the rest.

Mondays are always extra busy as we are recovering from the weekend and heading off to various activities in the afternoon. With a large chunk of this day spent out of the house,  I try to prepare ahead of time so that we have healthy, energy-giving meals and snacks.

My breakfast of course consisted of 2 eggs fried in butter, 1 1/2 cups of heavy cream with vanilla, stevia, raw maca & cocoa powders (sorry, I forgot to mention the latter 2 ingredients yesterday), fermented cod liver oil and coconut oil. Our children had eggs and whole grain artisan bread with butter which one of our daughters had made over the weekend.

Before we darted out the door I fed my family leftovers consisting of:  soup made with beef stock, mustard greens, ground beef, broccoli, and other assorted vegetables and seasonings; a rich brown rice casserole with loads of cheeses, chacuterrie, cream and butter; and slices of that same bread we had in the morning. I ate a big bowl of soup and a small glob of the casserole (which was really good by the way!), a very small piece of that bread with about 2 Tbsp. of butter, and an uncured beef stick from a local, grass-based farm. Lunch is our main meal of the day, so we really load up.

The kids play basketball on Monday afternoons and have a snack afterwards before going to bible study nearby. So in order to provide them with a nutritious snack free of things we don’t like them to have (sugar, high fructose corn syrup, hydrogenated fat, vegetable oils, white flour, etc.), I made a big pot of kettle corn with coconut oil, butter, popcorn, and just a sprinkling of Sucanat across the top. I grabbed another half loaf of that bread & raw butter, and made a favorite “snack” beverage, raw milk with added cream (about 1/2 heavy, raw cream and 1/2 fresh, raw milk) to which I add 2-3 Tbsp. black strap molasses & 1 Tbsp. vanilla extract per quart. I had a glass of this with a handful of popcorn.

When returning home late in the day the kids, more than the mom, are hungry for more. So they finished off the leftovers, made a few eggs, and cooked up some burger with seasonings. This was all very simple and easy, and they took care of it all themselves while I did other things. I did not need any more food, but went to bed satisfied and ready for rest!

I mustn’t forget the mug of tea with cream, and a cup of smooth, delicious coffee which I enjoyed early in the day. I stay away from coffee for the most part now, or at least am no longer dependent on it. Coffee can really wreak havoc with your body, particularly when it is a type that is very high in caffeine and acidic. Years ago I realized that my daily, if not double-daily, strong coffee habit was causing real damage to my adrenal glands, and thus the rest of me, so I managed to give it up, and stay off of it. Now I can enjoy it as a “treat” now and then. With a grown son who is more of a coffee snob and aficionado than even his mother, I do find myself having it more frequently when he is at home. Which he is now. Most of the time. So… I’ve been having a cup of coffee more frequently, and you will see it appear on this food diary likely every day this week, as we have this wonderful freshly roasted Nicaraguan bean in the house right now…

Anyway, I may grab a daughter and run down to DC for the day with said son, so it will be interesting to see how my food intake looks for the day. But my mug of tea is finished, the cow is awaiting her milking, and my eggs are calling. So we’ll chat more about this later!

Maureen Diaz is a homemaker, mother of 9, Weston A Price Foundation chapter leader & educator, certified LW nutritionist, and producer of 3 cooking DVD’s, including Liberation Wellness Home Cooking. Her DVD’s are available from her website, nourishingtraditionalcook.com

 

 

Posted in Butter, Cheese, cod liver oil, Family Wellness, farm fresh, fresh and local, grains, grass fed beef, health, liberation wellness, Local Foods, Maureen Diaz, Nutrition, raw milk, real food, real foods, saturated fat, vegetables, Vitamin D, Weight Loss, Weston A. Price Foundation | Leave a Comment »

A Week’s Worth of Food Diaries

Posted by Maureen Diaz on March 28, 2011

 

My morning "supplements"

It has been quite awhile since I managed to get anything written here, as I have been concentrating on getting my household re-organized and running more smoothly-a tough task when you have 10 people under one roof! So as I have for weeks been mulling over what/when to write next, I decided this morning that a simple, concise daily food diary may be in order. Not that most people really care about what I eat, but for those who do (and I know there are at least a few), I am starting with today!

So at the close of each day you can look forward to (or not :P ) a post from me detailing what foods are entering my mouth as well as how this food is affecting me. I am working on taking off the winter weight (8#) which needs to come off, as well as the remaining 15# beyond that to achieve my goal. My 30th class reunion is coming up in July, and I am looking forward to looking better than ever for this, my first-ever reunion with old classmates.

I will also mention what my family is eating, where it varies from my own dietary intake. Often people ask what/how I feed my family, and so this should answer some of those questions as well.

I’ll just clue you in now on how my day has started. I had a delicious cup of Republic of Tea Ginger Peach, sweetened just a bit with whole leaf stevia and topped off with a generous dollop of cream. Later I consumed 2 lovely pastured eggs fried in lots of butter and washed down with about a cup of silky smooth fresh heavy cream, flavored with a bit of homemade vanilla & stevia. A Tbsp. of coconut oil & tsp. of fermented cod liver oil are also part of my morning routine. This all makes me feel so good, satisfied, and ready for my very busy day.

I’ll be back this evening with the rest!

Maureen Diaz is a homemaker, mother of 9, Weston A Price Foundation chapter leader & educator, certified LW nutritionist, and producer of 3 cooking DVD’s, including Liberation Wellness Home Cooking. Her DVD’s are available from her website, nourishingtraditionalcook.com

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Posted in Butter, cod liver oil, farm fresh, fresh and local, Maureen Diaz, Nutrition, obesity, raw milk, real food, real foods, Vitamin D, Weight Loss | Tagged: , , , , , , , | 3 Comments »

Bacon, Egg & Cheese Muffins

Posted by Beck Anderson, RYT 200 on March 25, 2011

description: a delectable and nutritious breakfast muffin.  Approximately 100% more nutritional than any fast food restaurants “muffin” selection.

prep time: 20 mins
bake time: 15 mins

Makes 6 muffins.

equipment:
muffin tin (preferably not the non-stick version)

ingredients:
3 pastured Eggs
2 Tb Bacon drippings
1/4 tsp Sea Salt
3 TBS Coconut Flour
8 strips nitrate-free Bacon: pastured pigs not fed soy
1/2 cup (4 oz) Cheddar Cheese: grass-fed, raw cheese
Butter, lard or paper muffin inserts

directions:
Preheat oven to 400 degrees.
Fry bacon in a pan until crispy.  Then cut into little pieces.
Mix eggs, bacon drippings and salt in a mixing bowl, then add coconut flour and keep mixing until there are no lumps.
Add shredded cheese and bacon.
Grease your muffin tin with butter or lard, or use paper inserts.
Pour batter into muffin tin.
Bake 15 minutes.

Original recipe from Cheeseslave; tweaks by me!

Beck Anderson, RYT200 is a Certified Nutritionist and Registered Yoga teacher in the Menominee, Michigan and Green Bay, Wisconsin area. Via phone, she has been able to help clients achieve their personal health goals. Visit Wellness Hammock for more information. Twitter. Facebook.

 

Posted in Cheese, farm fresh, fresh and local, real food, real foods | Tagged: , , , | Leave a Comment »

 
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