What's In Your Fridge?

I believe that every person is doing the best that they can given the knowledge that they posses combined with their level of desire.  If one knows that they eating XY and Z is better for them, but still chooses to eat AB and C, then it would be a good indication that desire is lacking to make healthy choices and the desire for instant gratification is stronger.  Been there, done that so I know the feeling.  There may possibly come a day where your desire to be healthy and care for your body and see the long-term benefits of these choices outweighs your desire for the here and now.  Until that time comes, let me help you gain some knowledge and add helpful food tips to your repertoire.

I typically choose 2 days a week to purchase my produce.  Costco and Fred Meyers are my usually visits.  Some days I can get them both in 1 day, or visit other stores where I know certain items are less money.  I make out a list throughout my week so I can get in and out as soon as possible (a much needed thing with a toddler in tote). 

Things I pick up on a regular basis (my staples):

Costco:

Protein:

Organic Chicken (whole and breasts)

Organic ground Turkey

Adele's Natural (nitrite free) Apple Chicken Sausages

Frozen Shrimp

Canned Alaskan Salmon

Fruit:

Bananas

Organic whatever they have on hand (berries, apples, etc)

Frozen Organic Berries (I make healthy sorbet with this or any other frozen fruit)

Veggies:

Organic Spinach

Organic Carrots

Avocados

Organic Canned Diced Tomatoes

Organic Canned Tomato Sauce and Paste

Snacks:

Organic fruit rope (cliff brand)

Lara Bars

Walnuts

Almonds (I soak, slow roast and use for snacks or making almond meal and butter)

Misc:

Vanilla Extract

Fred Meyers:

Protein-

Organic Free Range Chicken thighs

Organic Free Range Eggs (less $ than Costco)

Fruit:

Organic Apples

Organic Tomatoes

Organic Plums

Cherries (in season- Conventionally grown)

Veggies:

Organic Cilantro

Organic Cabbage (green and red)

Organic Green Onion

Organic White Onion

Organic Beets (use the leafy tops in salad or smoothie)

Organic Celery

Organic Romaine

Jalapenos

Mushrooms

Organic Broccoli

Organic Cauliflower

Organic Zucchini

Snacks:

Go Raw Snack items

Beverage:

So Delicious Coconut Milk Unsweetened (add liquid stevia and extract to taste)

Unsweetened Almond Milk

Other stores and what I specifically pick up

Central Market:

Zevia pop (when on sale for $2.99 a 6 pack)

Frozen Raw Tuna Steaks

Organic Coconut flakes and shreds in the bulk section

Organic dried fruit (raisins, apples and/or apricots- no added ingredients)

PCC:

Any Fruit or Veggies I need that I couldn't find at FM or Costco

Farmers Markets:

Raw Honey

Any Organic Veggies that are available

Flavored Vinegars for dressing (ones with no sugar added).

Swanson Farms:

I purchase Organic Grass Fed Beef in bulk every 6 months or so and store in my deep freezer.

Now What? 

So now that you have a little bit of a grocery list.  Keep in mind that when items are in season they are less $, so stock up, clean, prep and freeze. 

As soon as I get home from my shopping trips, the work begins.  I fill my sink up with water and add about 1-2 Cups of distilled Vinegar to work as a natural produce cleaner. Toss everything in and wait.  After about 10 minutes, I rinse and set out to dry on some towels. 

Next, the oven goes on to 375 degrees, at which I put 1 dozen eggs on the preheated rack and cook for 18-19 min. Take them out, put in a bowl and it directly goes into the fridge to cool (makes peeling easier).  Instant protein at my finger tips.  I eat plain with sea salt, add mustard or chop up some in a salad. 

Thirdly, the BPA Free Tupperware comes out and I start chopping.  Pre-making salads, bagging veggies and fruits, cutting up anything I can and putting it into a container for easy grab and go access. Salsa and Veggie Sauces are fun and easy to make.  Roast in oven, blend smooth or leave chunky.  Makes for great omelet toppers, side dish, dressings, you name it.  It is good on almost anything edible.

 Rule of thumb to reduce waste: First in, First out.  Meaning... eat things first that are going to go bad first.  Any produce that is on the verge of not being appetizing goes into my trusty Vitamix and becomes a wonderful cornucopia smoothie.  If I am going to spend the extra money on my organic products, I am less desiring to waste any of it.  Things that I use to toss like those stalks that come on broccoli, now get thrown in my blender or food processor for use in a drink or coarse chopped salad.  Waste Not!

You can start your own garden with a few products from your purchase.  I cut the base of my celery and lettuce (my new discovery) and leave sitting in a container of water.  They will continue to grow.  After the leaves have become large enough, go plant your newest container garden addition.

I will also go through my fridge to see what leftovers I have that need to be consumed and turn them into something else.  Being creative, no cookbook, just experimenting.  Try it some time, it is kind of fun.  Turn your brown bananas into healthy cookies, chop up your left over meat and make a veggie casserole.. whatever you can imagine, just give it a try.

When cooking a meal, purpose to make extra.  Put in individual containers for later eating or freeze.  Bake or grill extra protein to use in salads or sandwhiches (if you eat grains).

I know that all this seems like a lot of work, but I am so thankful in the week when all I have to do is go to my fridge and do minimal prepping before I eat.  Not to mention the beautiful rainbow of colors I see when I open the doors in my little OCD organized fridge.

 Things I make or have on hand for my family even though I chose not to eat them.

Pre-made yogurt parfat

String cheese

Zbars and Builder Bars (20g protein) both made with Organic ingredients

Say No to GMO!!!

You may have heard the word GMO but are unsure as to what it is exactly.  GMO stands for Genetically Modified Organism.  In a nut shell, scientists have taken naturally occurring plants and genetically implanted DNA of other species to create a "super seed".  Well, that would be all good, if what they were doing was cross pollinating like species.  Kind of like crossing a Labrador with a poodle to get a labradoodle.  But no, this is far from what they are actually doing.  Instead, scientists are using organisms like pigs, fish, viruses, insects, etc to alter the DNA of a plant to make it pest and weed control resistant.  That way the farmers can spread all the Round Up they want on their crops and still keep their crops.  Only there is a problem with this.  Consuming DNA altered food in a body that is not designed to process it not only causes a myriad of health issues, it also causes alterations in our very own DNA and effects the generations thereafter.  It is no surprise to me that our world is seeing such a dramatic increase in cancers, lupus, skin disorders, and autoimmune diseases.  What does one expect when you take the creation of God in the form of seed bearing plants and tamper with it.  Man can not out perform God's handy work.

Did you know that most of the food you purchase at the regular food marts are from GMO crops?

It is a bit scary to think I have been eating and drinking what I thought was one thing for so many years, to discover it was something completely different. 

So what can you do about this?  Monsanto (the big wig company that controls most of our nations food supply) is trying to virtually take over what you are able to consume.  In a few decades, conventional and organic farmers maybe out of business.  Now I don't suspect you are going to set up protests at your local food marts, but you can make your desires speak by where you put your dollar.  When purchasing your produce, Farmers Markets are available in the summer.  You can go on line to see where they are in your area.  Most, but not all are conventionally (non- GMO, but uses pesticides) or organic (non- GMO and no pesticide).  When at your local store, look for the PLU# placed on the sticker of the individual items.  If there is a 4 digit number starting in the 3000 or 4000 you are looking at conventionally grown produce.  5 digit number starting in the 80000 is GMO product.  5 digit number in the 90000 is organically produced product.  As a quick reminder to myself, my motto is "I eat 9".  If organic is not available I choose conventional produce (3000,4000).

When shopping the aisles I look for USDA certified Organic.  If the product states Natural, it still could be a GMO product.  Almost all cereals available are made from GMO crops.  Not to mention all your snack items.  Corn, Soy, Wheat... you name it, you are more than likely consuming GMO.

Even your non organic milks (cow or soy) are produced with tampered cows and soy beans.  USDA certified Organic is the only way you can attempt to avoid this... or raise your own chickens, cows, produce, etc. 

People may get a chuckle out of the way I choose to eat and care for my body.  That is alright with me.  I may not be able to completely rid my body of the toxins in this world, but I can not consciously consume something I do not have the faith to do.  My body is precious to me, and I only get one chance to take care of it.  Last I remember, there are no spare parts store for humans.  I am not afraid to die, but I desire to live life the best way I naturally can.  Living Long and Strong, making changes along the way as I renew my mind.

This is a link to a video from a man well researched in GMO.  It is only 6 minutes long and well worth your time.  I also recommend the documentary Deconstructing Supper.  If you have Netflix, it is in your instant play area.

http://www.swansonvitamins.com/blog/blogging-with-lee-2/you-should-not-eat-gmo-video



Why Squats are more than just for your legs

I read this great article from Dr. Mercola.  An advocate for preventative medicine, not reactive.    It is is based on the misunderstood Squat Exercise.  Click the link below to see why this exercise is more than just for strong legs.

http://fitness.mercola.com/sites/fitness/archive/2012/05/25/darin-steen-demonstrates-the-perfect-squat.aspx?e_cid=20120525_FNL_art_1

Healthy Living Scriptures

Bible Verses about Healthy Living

1 Corinthians 6:19-20

Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.

1 Corinthians 10:31

So, whether you eat or drink, or whatever you do, do all to the glory of God.

Genesis 1:29

And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food.

Proverbs 25:27

It is not good to eat much honey, nor is it glorious to seek one's own glory.

1 Corinthians 9:27

But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.

Romans 14:1-23

As for the one who is weak in faith, welcome him, but not to quarrel over opinions. One person believes he may eat anything, while the weak person eats only vegetables. Let not the one who eats despise the one who abstains, and let not the one who abstains pass judgment on the one who eats, for God has welcomed him. Who are you to pass judgment on the servant of another? It is before his own master that he stands or falls. And he will be upheld, for the Lord is able to make him stand. One person esteems one day as better than another, while another esteems all days alike. Each one should be fully convinced in his own mind. ...

Genesis 9:3

Every moving thing that lives shall be food for you. And as I gave you the green plants, I give you everything.

Romans 12:1

I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship.

3 John 1:2

Beloved, I pray that all may go well with you and that you may be in good health, as it goes well with your soul.

1 Corinthians 6:12

“All things are lawful for me,” but not all things are helpful. “All things are lawful for me,” but I will not be enslaved by anything.

John 6:35

Jesus said to them, “I am the bread of life; whoever comes to me shall not hunger, and whoever believes in me shall never thirst.

Romans 12:2

Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.

1 Corinthians 3:16-17

^16-17You realize, don't you, that you are the temple of God, and God himself is present in you? No one will get by with vandalizing God's temple, you can be sure of that. God's temple is sacred—and you remember, are the temple.

Leviticus 11:2

“Speak to the people of Israel, saying, These are the living things that you may eat among all the animals that are on the earth.

Matthew 4:4

But he answered, “It is written, “‘Man shall not live by bread alone, but by every word that comes from the mouth of God.’”

Deuteronomy 8:8

A land of wheat and barley, of vines and fig trees and pomegranates, a land of olive trees and honey,

What is Your Food Pyramid?

If you were to type in on a search engine "Food Pyramids", you would be overwhelmed with all the varying pyramids the world has to offer. Each group telling us "This is how you should eat".  If they all state that their pyramid is the best, then who is telling the truth and who is deceived?  The answer is not cut and dry like you think I might say. 

No two people are exactly the same.  What my body needs may not be what your body needs.  My body may react differently to a particular food group, while yours has no reaction at all to the same thing.   However, there may be positive and/or negative reactions that occur that you may be unaware of, or did not associate the foods you are eating as the culprit to a symptom you have been experiencing.  This is another topic all together. 

One of the reasons of this blog entry is to first challenge you to evaluate realistically what your current lifestyle of eating actually looks like.  To do this I recommend tracking for a week what it is you are eating and writing it down (making no changes).  I don't want you to do this to be in bondage, rather so you simply know where you are at, especially if you want to start living a more healthy lifestyle.  After you have your week recorded, break up the food into categories keeping in mind an estimate of quantities.  For example, you might have had some nuts, but a palm full is a lot different than a bag full.  Categories I recommend breaking your intake into are:  Protein (meat, eggs, fish), Vegetables (raw, cooked, Starchy/ non starchy), Fruit (raw, dried), Grains (bread, pasta, Cereal, rice, etc.), Legumes, Dairy, Water, Oils, Fats and any others that you want. Be as specific as you want.  You can go online and find more details of this as you desire.  After you have your week of intake written down, guesstimate just how much of each category you do eat from greatest to least.  Follow this up by creating your current pyramid with the greatest amounts at the bottom and working your way up.   You can look online if you need a better idea of what this looks like, with other options beside horizontal lines.

Now what?  Fortunately, this is not the point where I tell you the right pyramid to live by.  I am not you, I do not know your body, and I don't know what your specific body needs.  But I know the one who does.  If you are a believer then you know Who I am talking about.  He is the person of the Holy Spirit.  He is the best teacher, counselor, guide that we could ever have.  He speaks to us in a still small voice and leads us down the path of blessing and prosperity.

 When I decided to start eating Paleo style it was not very difficult for me.  My trainer told me about it, I did some research, and then I spent time seeking the Lord.  I wanted to live in a way that benefited my particular body, and that I felt the Lord would bless.  I had the peace to proceed forward, I have not struggled with this choice since then.  It has been such an effortless change, and I never have the desire to "cheat".  Not only do I eat more clean, my skin looks better, I feel more energetic (although the first 3 weeks were hard energy wise till my body switched energy sources), and I don't get that constant bloated feeling I use to live with on a daily basis.  My family thanks me for that too. :)  This way fits me, so I am always reluctant when people ask me what I am doing because they want to "be like me" in this area of life. 

How to move forward from here.  After you have your starting pyramid evaluated, spend time seeking the Lord's direction.  A simple prayer, " Father, I desire to eat the way You think would benefit my specific physical needs.  Help me to know the way You want me to eat that I may glorify You in my body, benefit Your temple, and live a long healthy life here on earth.  I thank You that I have ears to hear, that You have given me a spirit of discipline and self control, and that Your Grace is sufficient for me in all things.  In the Name of Jesus I pray.  Amen!"

If you have never asked Jesus to be your Lord and Savior and would like to learn more about who He is and what He did so that you can have an abundant life, please feel free to contact me by leaving a comment.  I will be in touch ASAP.

You Can Eat Food That Tastes Good and Is Good For You.

Who says you can't eat food that taste great and is good for you when you are living a healthy lifestyle?  Not me!  For some reason there is this misconception that eating healthy equates to living off of celery and carrot sticks.  Well, sure you can eat that, but what about all the other delicacies our taste buds crave?  There are some obvious foods I chose to avoid, such as deep fried anything due to the carcinogenic created from the heated oil.  However, I still enjoy a good burger and fries.  I just chose to prepare them in a different way.  I grill or broil my Organic Grass-fed beef, go bun less or use ice burg lettuce leaves to hold that juicy burger, load it with veggies and bake my homemade sweet potato fries.  Delicious and loaded with nutrition.  I never met a recipe that I couldn't tweak in one way or another to increase nutritional value and decrease the undesirables.  One only needs to learn some substitutions and get creative.  So what if you try and flop, at least you tried.  Listed below are some possible healthier substitutes to get started cooking, grilling or baking with nutrition.

 White processed bleached flour-   try oatmeal or spelt flour.  You can buy the rolled oats and use your processor to help turn into flour.  I also use and immersion blender when oats are combined with wet ingredients.  Most grains actually coat the intestinal wall, cause irritation and prevent the body from absorbing the nutrient content of food consumption.  For this reason I personally chose to use Almond flour and Coconut flour. These options tend to be a bit more spendy, as well as other options.  However, I firmly believe that I would rather spend the extra finances on healthy ingredients now than medical bills and prescription drugs later. Another option is Beans, yes I wrote Beans.  Purchase the dried ones in bulk, soak over night, cook on stove top and use as a substitute or in combination with other items to create a protein and fiber packed food item.

White cane sugar-Try using liquid stevia.  It is my friend and goes with me everywhere.  I use in conjunction with other natural sweeteners when baking.  0 glycemic index means 0 calories, and it is an herbal supplement.  It has a bitter taste if you use to much, so use sparingly as you try it out. 
Eurythritol is another natural almost 0 cosmic sweetener.  I purchase GMO  (Genetically Modified) FREE.  Xylitol has half the calories as sugar and has the added bonus of keeping teeth healthy.  Agave Nectar does have a higher calorie content, but is thought to have a slower insulin response.  Raw honey has natural enzymes not found in processed honey that are beneficial to your body.  Once cooked, raw honey no longer is raw, so I recommend using this as a spread to keep in natural state.  There are several other possibilities like date sugar and beet sugar to name a few. 

White potatoes-  Sweet potatoes and yams are a nutrient packed, slower insulin response food choice.  They are what we call a complex carbohydrate, meaning it has more chemical chains to be broken verses a simple carbohydrate that floods the system with insulin.  Other simple carbos include all the processed crackers, white bread, cakes, cookies, pastas, etc.

Milk-  Dairy from cows is very difficult for the human body to process, and unless you are buying organic it is full of hormones you really do not want your family to consume.  Some options include Almond Milk and Coconut Milk.  Purchase the unsweetened kind and add your own natural sweeteners.  I use stevia and organic  almond extract or vanilla.  35-50 cal a cup verses twice that for cow's milk.  There are even recipes on Pineterest to make your own, but I found them to be a bit gritty.  If you are going to buy soy, I recommend organic due to the fact that almost all soy is Genetically Modified.  It also has a high estrogen hormone level, so beware and limit your consumption if you can.

Ice cream- I make my own ice cream using my trusty VitaMix and some frozen fruit.  I add some stevia, extract and coconut milk or water and let my blender do its magic.  My family prefers my healthy "Ice Cream" to any store bought package, and  I feel good about serving it to them.

Peanut butter- There are so many people who react to peanut consumption.  In reality, peanuts are not nuts at all, they are from the legume family.  Try using almond butter, walnut butter, hazelnut butter or any kind of nut butter.  I buy a bag from Costco and process my own in my Vitamix.  Nuts are full of protein and other great nutrients.  To help leach out any of the naturally residing chemicals, try soaking your nuts overnight in sea salt water and then slow cooking them in your oven for 12-24 hours at your ovens lowest temp setting.  You will not want to eat nuts any other way after trying this.  You can also use your food dehydrator if you have one.

More substitutes will be posted at another date, but this will help you get started with some ideas of eating healthier. 

You have a favorite recipe you want to make healthier?  Send me the recipe and I will help you tweak it. 

Recipes

homemade larabar- choc brownie
http://tipsfromfit4life.blogspot.com/2012/04/no-bake-paleo-brownie.html?spref=fb

Paleo rosemary-flax crackers-chip
http://tipsfromfit4life.blogspot.com/2012/05/paleo-rosemary-flax-crackers-chip.html?spref=fb
cilantro lime shrimp
http://www.skinnytaste.com/2010/03/cilantro-lime-shrimp.html

veggie chips
http://urbanveganista.com/?page_id=1774

bay scallops with yummy sauce
http://www.comfytummy.com/2009/10/19/seared-bay-scallops-with-vanilla-ginger-sauce/

coconut flour bread
http://chocolateandcarrots.com/2011/01/coconut-flour-paleo-bread

roasted butternut squash
http://www.kalynskitchen.com/2006/11/thanksgiving-on-south-beach-diet.html

tasty meatballs and sauce
http://sleeploveeat.com/2010/03/15/mammas-meatballs-and-marinara-sauce/

my personal favorite snack:
http://www.addictedtoveggies.com/2011/10/coconut-lemon-meltaways.html

avacado salad
http://www.wholeliving.com/151701/avocado-bell-pepper-and-tomatoes?fb_ref=s%3DshowShareBarUI%3Ap%3Dfacebook-like&fb_source=home_multiline