5 Simple Kitchen Remedies 

Many of our healing traditions were founded in the kitchen. I personally love finding ways to use common everyday herbs and foods that help nurture and heal. Kitchen herbal treatments are easily accessible and inexpensive to use. Make sure the food and herbs you use for medicinal purpose are as fresh and pure as possible. This helps to ensure you are getting the full medicinal benefits for the herb or food item you are using. Go ahead and try some of these simple remedies and you may soon find your kitchen is your new medicine cabinet.

1. Rice Water ~ For Diarrhea. This remedy has been used in many parts of the world for hundreds of year. The proteins in the rice can help stabilize the bowels. Rice water is also soothing, hydrating. It is safe enough to use for children.
Directions: Put 4 cups of water in a pot. Add 1 cup of rice (use organic rice if possible and DO NOT use fast cook rice). Bring to a boil. Reduce heat and simmer for 20 minutes. Remove from heat. Strain the rice. Drink the left over rice water hot or cold. You may drink this as needed.

2. Sage Tea ~ PMS Bloating. Kitchen sage has drying properties making it a wonderful mild diuretic. It gently draws excess water out of the body without any known side effects. Sage is also known to help with PMS-related moodiness. Folk herbalists say that sage helps lighten the spirit. 
Directions: Bring one cup of water to a boil. Remove from heat. Add 1 teaspoon of chopped fresh sage. Let steep for 3 to 5 minutes and strain. Drink 3 to 4 cups a day when you are bloated.

3.Cranberry Juice ~ UTI’s. Most of us have heard that cranberry juice is good for bladder infections. Did you know that it is now being clinically proven to be good for UTI’s? Scientists report that within eight hours of drinking cranberry juice, the juice could help prevent bacteria from developing into an infection in the urinary tract.
Previous studies have suggested that the active compounds in cranberry juice are not destroyed by the digestive system after people drink them, but instead work to fight against bacteria, including E. coli. The new research suggests that the beneficial substances in cranberry juice could reach the urinary tract and prevent bacterial adhesion within eight hours.

Researchers from the Worcester Polytechnic Institute in Massachusetts grew strains of E. coli in urine collected from healthy people before and after they drank cranberry juice. The new research suggests that the beneficial substances in cranberry juice could reach the urinary tract and prevent bacterial adhesion within eight hours. Some believe it may be more effective than antibiotics.You must choose a natural product without added sugar which can encourage the growth of bacteria
Directions: Drink one cup of PURE cranberry juice at the first sign of infection. Drink 4 times a day until symptoms are gone. If you do not see an improvement within 48 hours please see your doctor.

4.Bananas ~ For Bug Bites. Banana Peels are high in anti-oxidants. They can calm inflamed and itchy bug bites. They work great on mosquito bites.

Directions: Apply the banana peel, fruit side down, directly onto the bug bite. Hold it there until the itching or burning subsides. As a health bonus eat the fruit!


5. Blackstrap Molasses ~ Fatigue

I remember my great grandmother talking about using black strap molasses for energy boost. It was used as a common pick me up in pioneer days. Blackstrap molasses is can increase energy and is used as a restorative remedy for women suffering from postmenstrual fatigue.
Directions: Dissolve 2 teaspoons of blackstrap molasses in ½ cup of warm water or almond milk. Drink daily.
Remember that chronic, ongoing fatigue can have underlying causes so be sure to check with a physician if your fatigue is ongoing.

Detox Recipes # 2  ~ Buddah Bowl, Lemongrass Curry, Roasted Veggie Sandwich, Tortilla Pizza and more!
 

Roasted Buddha Bowl
Yield: 3 servings

Ingredients
For roasting
~1 head broccoli, chopped into bite-sized pieces
~1 head cauliflower, chopped into bite-sized pieces
~1.5 cups cooked chickpeas, drained and rinsed (or one 15-oz can)
~1 tbsp Oil, divided
~Salt & Pepper
Cooked grains, for serving (optional)

For the dressing:
½ cup cashews, soaked
2 tbsp fresh lemon juice
1 tbsp tahini
1 large garlic clove
¼ tsp fine grain sea salt
¼ cup nutritional yeast
6 tbsp water, or as needed to thin out

Directions

1. Soak cashews in a bowl of water overnight or for 8 hours. For a quick-soak method, pour boiling water over cashews and let sit in the bowl for at least 45 minutes.
2. Preheat oven to 400F and line two large baking sheets with parchment paper.
3. Place chopped broccoli and cauliflower onto one baking sheet. Drizzle with 2 tsp oil and mix with hands until coated. Sprinkle with salt and pepper. Set aside.
 4. Place a couple paper towels on the other baking sheet and spread out the drained and rinsed chickpeas. Place 2 more paper towels on top and roll the chickpeas around until completely dry. Drizzle with 1 tsp oil and roll around the chickpeas with your hands until they are all coated. Sprinkle with salt and pepper.
5. Roast the broccoli, cauliflower and chickpeas for 15 minutes at 400F. After 15 minutes, give the chickpea pan a gentle shake to roll them around in the pan. Roast both pans for another 10-15 minutes or until the broccoli and cauliflower are cooked through and the chickpeas are golden in colour.
6. Meanwhile, prepare the dressing by adding all dressing ingredients into a blender and blending on high speed until smooth.
7. When the vegetables and chickpeas are ready, remove from oven and place into a large mixing bowl. Add your desired amount of dressing on top and toss until coated. Season to taste. Serve over a warm bed of grains with more dressing drizzled on top. ( From: Oh She Glows)


3 Bean Salad

Ingredients
1 cup chopped green beans, stems removed
1 (15-oz) can chickpeas (I use Eden Organic BPA-free), or 1.5 cups cooked
1 (15-oz) can Red Kidney Beans (same as above), or 1.5 cups cooked
1 orange bell pepper, finely chopped
1 jalapeno, seeded and finely chopped (optional)

1/3 cup packed fresh parsley, finely choppe
3 green onions, finely chopped
Salt & pepper, to taste

Dressing
7-8 tbsp fresh lemon juice (about 1.5 lemons)
 1.5 tbsp extra virgin olive oil, or more to taste
1 tbsp apple cider vinegar
1 tbsp pure maple syrup
1 tbsp Dijon mustard
1/4 tsp fine grain sea salt

Directions
1. Add several cups of water into a medium-sized pot and bring to a boil. Add chopped green beans and blanch for 2-3 minutes in boiling water. Drain and rinse with cold water. Place into a large bowl.
 2. Drain and rinse chickpeas and kidney beans and place into a large bowl along with the green beans, bell pepper, optional jalapeno, parsley, and green onion. Mix.
3. In a small bowl, whisk together the dressing ingredients until combined. Adjust to taste if needed.
4. Pour on dressing over salad and mix well. Place in the fridge for 30 minutes to allow the flavours to develop. Season with salt and pepper and adjust dressing to taste. Salad will taste even better the next day. Store in the fridge for up to 3-4 days. (From: Oh She Glows)


Adzuki Bean & Quinoa Tabbouleh Salad with a Twist

Ingredients (6 cups tabbouleh) (makes 5-6 cups)
1/2 cup dry/uncooked adzuki beans (or use 1.5 cups cooked beans)
3/4 cup dry/uncooked quinoa (makes 2.5 cups cooked)
1 cup packed fresh parsley, thick stems removed & minced
1/2 cup packed fresh Cilantro, thick stems removed & minced
2 small tomatoes, chopped (makes 1 & 1/4 cups)
3 large green onions, chopped
Sea salt & black pepper, to taste

Dressing (makes 2/3 cup)
1/3 cup + (1 tbsp, optional) good-quality red wine vinegar
1/4 cup extra virgin olive oil
2 garlic cloves, minced
Fine grain sea salt & ground pepper, to taste
1 tbsp nutritional yeast (optional)

Directions
1. Adzuki beans: Soak the dry beans overnight in water OR use the quick soak method like I did: Place beans in a pot and cover with water. Bring to a boil and then turn off the heat and let it sit for 1-2 hours. After soaking, drain and rinse the beans and then place back into the pot with new water, covering the beans with water by about 2-3 inches. Bring water to a boil and then reduce heat to low-medium, simmering for about 35-45 minutes. Watch closely and add more water if necessary. Alternatively, you can use canned beans for a time-saver.
2.Quinoa: Add 3/4 cup of dry quinoa and about 1 & 1/4 cups water in a medium-sized pot. Stir. Bring to a boil and then reduce heat to low and cover with lid, simmering for about 15-20 minutes and watching closely. Quinoa will be light and fluffy when ready and the water will be absorbed.
3.Dressing: Whisk together all dressing ingredients and season to taste. Or feel free to use a mini processor if you have one.
4.Tabbouleh: Combine the drained & cooked beans, quinoa, and chopped vegetables in a large bowl. Pour on the entire amount of dressing and stir well. Season to taste. Makes about 5.5-6 cups and should keep for at least a few days in the fridge.
5.To assemble the salad: Add 1 cup shredded kale onto a plate or large bowl. Spoon on 1.5 cups of tabbouleh on top. Garnish with goji berries, pepita and hemp seeds, and a handful of sprouts (all optional). (From: Oh She Glows)



Ratatouille-Inspired Summer Veggie Dish

Yield: About 6 cups
Ingredients:
1 tbsp extra virgin olive oil
2 large cloves garlic, peeled & minced
2 cups chopped sweet onion
1 large zucchini, chopped into 1” chunks (~2 cups chopped)
1 large yellow zucchini, chopped into 1” chunks (~2 cups chopped)
1 Italian Eggplant, peeled & chopped into 1” chunks (~1-1.5 cups)
1 red pepper, chopped
3/4-1 cup marinara sauce (or use chopped tomato)
1-2 tbsp fresh thyme leaves, to taste
1/4 cup packed fresh basil, finely chopped
Salt & pepper, to taste

Directions
 1. In a large cast-iron pot or skillet, heat the oil, garlic, and onion over medium heat for

about 5 mins, stirring frequently and reducing heat if necessary.
2. Add the chopped zucchini, eggplant, and red pepper, as they are ready to go in. Season with salt and pepper and cook over medium heat for about 10 minutes. I like giving the veggies a sprinkle of Herbamare to bring out the flavours.
3. Stir in about 3/4-1 cup of marinara sauce along with fresh herbs. Cook until vegetables are tender, but still a bit firm and not overcooked – about 5-7 more minutes.
4. Serve with , couscous, quinoa, or simply as a side.


Tortilla Pizza
Directions
2 tortillas (I used Food for Life Ezekiel tortillas)
2 cups cooked black beans (or one 15-oz can)
3 tbsp minced fresh Parsley (or herb of choice)
1/2 cup red onion, chopped
1/2 cup bell pepper, chopped
1/2 avocado, chopped
1/4 tsp kosher salt (to taste) and ground cumin spice, to taste
Pizza sauce
Sprinkle of Daiya cheese (soy free)

Instructions
1. Preheat oven to 350F and line a baking sheet with parchment or non-stick baking mat.
2. In a medium-sized bowl, mix together the drained & rinsed beans, parsley, onion, pepper, and seasonings until combined.
3. Place tortillas on baking sheet and add your desired amount of pizza sauce on top. Divide bean mixture between two tortillas and spread with a spoon.
4. Sprinkle on cheese and bake for 10 minutes at 350F and then broil for 2 minutes on low heat until golden. Watch closely as it can burn quickly on the broil setting.
(Recipes from Oh She Glows)


Roasted Vegetable Sandwiches with Zesty White Bean Spread

Ingredients
Roasted Vegetables
1 tsp. ground cumin
1 tsp. ground coriander
1 tsp. kosher salt or sea salt
½ tsp. coarsely ground black pepper
2 large zucchini, cut diagonally into ½-inch-thick slices (1 ½ lb.)
2 medium red and/or yellow bell peppers, seeded, cored, and cut into eighths
3 small onions, cut into eighths
2 Tbs. olive oil

Bean Spread
1 tsp. olive oil
2 cloves garlic, minced (2 tsp.)
1 ½ cups cooked or 15-oz. can cannellini beans, rinsed and drained

1 Tbs. lemon or lime juice

Directions
1. To make Roasted Vegetables: Preheat oven to 375°F. Stir together cumin, coriander, salt, and pepper in small bowl. Set aside.
2. Toss together zucchini, bell peppers, onions, and oil in large bowl. Add cumin mixture, and toss to coat.
3. Divide vegetables between 2 baking sheets, and roast 30 to 45 minutes, or until tender and golden brown, turning vegetables once or twice and rotating baking sheets from top to bottom. Cool.
4. To make Bean Spread: Heat oil in small skillet over medium heat. Add garlic, and cook 30 seconds to 2 minutes, or until translucent and fragrant. Add beans, and coarsely mash. Stir in 3/4 cup water, and cook 10 minutes, or until mixture is consistency of refried beans, stirring occasionally. Stir in lemon juice, and cool.
5. To assemble Sandwiches: Spread 2 Tbs. Bean Spread on each bread slice. Top 4 bread slices with 1 cup Roasted Vegetables, 2 or 3 tomato slices, and 1/2 cup arugula. Place remaining 4 bread slices on top. Cut in half to serve.  (Recipes from Vegetarian Times)


Lemongrass Curry with Broccoli

Ingredients
2 large shallots, chopped (1½ cups)
1 stalk lemongrass, inner core chopped (1½ Tbs.)
½ serrano chile, chopped (1 Tbs.)
2 tsp. chopped fresh ginger
2 cloves garlic, peeled
1 Tbs. vegetable oil
2 ½ tsp. curry powder
½ tsp. ground turmeric
4 small carrots, peeled and sliced diagonally into ¼-inch slices (1¼ cups)
1 13.5-oz can light coconut milk
3 cups broccoli florets
1 tomato, cut into thin wedges (1¼ cups)

Directions
1. Pulse shallots, lemongrass, chile, ginger, and garlic in food processor until smooth paste forms.
2. Heat oil in pot over medium heat. Add shallot paste, and cook 5 minutes, or until starting to brown. Stir in curry powder, turmeric, carrots, coconut milk, and 11/2 cups water. Reduce heat to medium-low, and simmer 10 minutes. Add broccoli, tomato, and tofu; cook 5 minutes, or until broccoli is tender. (Recipes from Vegetarian Times)


Grilled Eggplant Involtini

Grilled eggplant slices have a cutlet texture that’s sturdy enough to stand up to sauces, toppings, and fillings. Here, they are rolled around a tomato-and-olive filling for a veg version of a classic Italian beef recipe.

Ingredients
2 large eggplant, 1 peeled and diced
(3 cups), 1 cut into 8 slices, divided
3 tomatoes, halved and seeded
1 medium onion, diced (1½ cups)
6 Tbs. olive oil, divided
4 cloves garlic, minced (4 tsp.)
¼ cup oil-packed sun-dried tomatoes, drained
¼ cup chopped basil leaves, plus more for garnish
¼ cup kalamata olives
3 Tbs. capers, drained
2 Tbs. chopped parsley
2 cups prepared tomato sauce

Directions

1. Preheat oven to 375°F. Toss together diced eggplant, tomatoes, onion, 3 Tbs. olive oil, and garlic in bowl. Season with salt and pepper, if desired. Spread on baking sheet, and roast 25 minutes, or until vegetables are browned and tender. Transfer to food processor, and add sun-dried tomatoes, basil, olives, capers, parsley, and nutritional yeast; process until chunky-smooth. Season with salt and pepper, if desired.
2. Heat remaining 3 Tbs. oil in grill pan over medium-high heat. Cook eggplant slices on grill pan 3 minutes per side, or until tender. Cool.
3. Coat 13- x 9-inch baking dish with cooking spray. Spoon 1/4 cup roasted vegetables onto edge of each grilled eggplant slice. Roll eggplant slices into logs, and place seam-side-down in prepared baking dish. Spoon tomato sauce over eggplant rolls in dish. Bake 
10 minutes, or until tomato sauce is hot and bubbly. Garnish with basil leaves.

REAL FOOD RECIPES ~ Green Drinks, Smoothies & Vegan Gluten Free Overnight Oatmeal ( these are AMAZING!)

GREEN DRINKS ~ Green Drinks contain important nutrients that nourish and strengthen your immune system. They are high in vitamins, minerals and antioxidants. Antioxidants, which are known to prevent cancer and illness by repairing your cellular structure. Most of these important ingredients are lacking in the standard American diet (SAD). Green drinks provide your body with a nutrient called chlorophyll. The "Dr. Oz Show" explains that fat-soluble chlorophyll, which is found in green drinks, supports your red blood cells and hemoglobin along with enabling your blood to carry more oxygen to your blood. Because of the cleansing action of red blood cells, your heart is able to work more effectively and your blood is able to eliminate toxins. You should make Green Drinks part of your daily, real food, eating plan. Here are 3 delicious Green Drink recipes for you try ~

Spinach Mango Green Drink

Ingredients
½ cup of purified water
2 tablespoons fresh lime juice
2 cups chopped spinach or kale
1 1/2 cups frozen mango
1 cup green grapes

 Directions
1. Put water in blender add the lime juice, greens, mango, and grapes in a blender and puree until smooth, about 1 minute, adding more water to reach the desired consistency.

Tropical Green Drink

Ingredients
1/2 cup coconut water or purified water
2 cups chopped spinach or kale
1 cups chopped pineapple 
1 ripe banana, chopped

 Directions
1. Put water in blender add the kale, pineapple, and banana in a blender and puree until smooth, about 1 minute, adding more water, if needed, to reach the desired consistency.

Grapes of Health Green Drink

Ingredients1 cup seedless green grapes
1 cup packed baby spinach
1/2 cup ice
1/4 cup coconut water or purified water
Directions
1. Put water in blender add the kale, pineapple, and banana in a blender and puree until smooth, about 1 minute, adding more water, if needed, to reach the desired consistency.

SMOOTHIES ~ Healthy, delicious and filling, these fruit smoothies are a great meal replacement or between meal snack. Here are 3 recipes to get you started. You can get creative and come up with your own smoothie blends.
 

Summer Time Smoothie

Ingredients
1 Banana
1/2 Cup of rasberries
1/2 Cup of blueberries (frozen)
5 strawberries ( frozen strawberries will help for consistency)
Between one and two cups of Almond Milk

Directions
1.Put almond milk in blender. Add remaining ingredients and blend till frothy

Island Delight
Ingredients                                
1 Banana
1/2 Papaya
½ Mango
1 Kiwis
5 strawberries
1/2 Cup pineapple (optional)
One cup of Almond or coconut milk 

Directions
1.Put almond milk in blender. Add remaining ingredients and blend till frothy

Peaches & Cream

Ingredients
1Banana
1 Cup of frozen peaches
1 Cup Almond or Coconut Milk

Directions
1.Put almond milk in blender. Add remaining ingredients and blend till frothy


 VEGAN & GLUTEN FREE OVERNIGHT OATMEAL ~ Want something more filling than a Green Drink or smoothie to start your day. Try these Vegan & Gluten Free Overnight Oatmeal recipes. Some of my favorite things :)

Vegan & Gluten Free Overnight Oatmeal Standard Recipe

Ingredients
1/2 cup Gluten Free Oats ( try Bob's Red Mill)
3/4 cup almond milk, and more if needed
1 teaspoon chia seeds ( can be found at most health food stores
1/4 teaspoon pure vanilla extract
Add any of the following in any combination as much as you want ~ sliced strawberries, blueberries, mango, peach, bananas,

Directions
1. Place first 4 ingredients in a Pint size mason jar.
2. Place lid on and shake well. Add fruit.
3. Stir and refridgerate overnight. You can add a touch of raw honey or agave nectar if you wish. 


Cranberry Coconut Vegan & Gluten Free Overnight Oats

Ingredients
1/2 cup Gluten Free oats
1 teaspoon chia seeds
3/4 cup almond or coconut milk
2 tablespoons dried cranberries
1 table spoon shredded coconut
1 tablespoon raw almonds or walnuts
 fresh fruit
Directions
Mix the first five ingredients in the mason jar. Cover and refrigerate overnight or at least 5 hours. Top with the nuts and fruit in the morning and enjoy!

 

Simple 9 Step Detox Plan ~

A detox will help to cleanse and revitalize the body by using real foods, herbs and simple exercises designed to help rid the body of accumulated toxins. Today, more than ever, our bodies are bombarded with toxins. This causes an overload on our internal cleansing organs like liver and kidneys. The organs become sluggish, allowing the toxins and bacteria to re-enter the circulatory system instead of being eliminated through feces, urine or sweat. When toxins build up the can result in fatigue, infections of skin and other organs, migraines, flatulence, heartburns, constipation and many other illnesses.

Chronic inflammation is another good reason to look at detoxing. Inflammation goes chronic when there is a persistent stimulus. The stimulus might come from an army of free radicals launched every day when we eat processed and convenience foods. The stimulus might be an allergy to wheat (gluten) which inflames the gut; or a low-grade, lingering infection; or the body being overloaded with environmental toxins like heavy metals, pesticides, and chemicals. There is a lot of opportunity in today's contaminated world for a combination of factors to constantly irritate the body's normal functions. More and more researchers are linking chronic inflammation to an increasing number of illnesses including Alzheimers, Rheumatoid Arthritis, cancer and heart disease.

A good detox diet plan can rid the body of the accumulated toxins and help you to lead an active disease-free life. Detoxification is about resting, cleaning and nourishing the body from the inside out.

You should plan on detoxing for at least 10 days, I would recommend 21 days. Remember it took awhile for your body to get in the condition it is in. It will take time for the body to cleanse and begin the healing process.

Simple 9 Step Detox Plan

Step 1 ~ Eliminate the following

• animal protein ( beef, chicken, fish, eggs
• dairy products
• alcohol
• coffee
• cigarettes 
• refined sugars
• saturated fats.
• The 3 Ps: processed, prepared and packaged food since they tend to be full of Trans fats, sugar and food additives.If you find ingredients that you can’t read or pronounce don’t eat it. These act as toxins in the body and are road blocks to your healing process. Instead choose fresh foods

Step 2 ~ Do eat lots of fruits and veggies. Try to eat 75% of your diet as fresh vegetables and fruits and make it raw when possible. Whole grains, beans, nuts, and good fats will make up he remaining 25% of your detox diet. I will be posting more on how to eat later this week!

 

Step 3 ~ Eat multiple small meals instead of 3 larger ones~ Small, simple meals eaten more frequently throughout the day not only help ease the burden on your digestive system, they also balance blood sugar levels and improve your mood. Eat organic when possible.

 

Step 4~ Use herbs to give your body a boost~

• Milk thistle is a proven liver-regenerator and detoxifier
• Dandelion and uva ursi are well-established kidney-restoring herbs
• Sea Buckthorn Extract Powder  helps heal the lungs
• Flax seeds help eliminate toxic material from the intestines.
• Or you can purchase an all in one herbal detox tea 

Step 5 ~ Drink your water and make it purified

• Start you day with a cup of lukewarm or room temperature that has ½ a fresh lemon squeezed in it. Do this on an empty stomach and wait about 20 minutes before drinking or eating anything else. Lemons help alkalize your body chemistry, contain more than 20 anti-cancer compounds and help cleanse your liver, kidneys and colon
• Drink at least 8 to 10 glasses of water a day. Water flushes out the toxins from the body. Try my recipes for Homemade Vitamin Fruit Waters for a healthy alternative to plain water
  

Step 6 ~ Do a dry body brush daily ~A dry skin brush is inexpensive, and to brush your whole body can take as little as 10 minutes. You will be stimulating your lymphatic system as you brush, which is a very important detox system. Brushing removes dead cells that collect environmental toxins, while also keeping pores unclogged, so that the body can eliminate toxins through the skin. It also renews your skin cells, and can improve the way your skin looks and feels. Use a soft natural fiber brush with a long handle, so that you are able to reach all areas of your body. You will also want one with a with a strap for your hand to ensure a good grip. Later this week there will be a post on how to body brush so stay tuned.

 
Step 7 ~ Take a Warm Bath ~ Add a cup of Dead sea salts and baking soda to your bath (1/2 cup of each). Both alkalize the water to help neutralize acidic toxins. Epsom salts help your body to absorb magnesium–a mineral some experts estimate is deficient in 80 percent of people. Magnesium neutralizes acidic toxins, relaxes muscles and is required by hundreds of functions. Relax for 20 minutes or more. Do this 3 to 5 times a week during your detox

 

Step 8 ~ Exercise improves circulation, which brings fresh, oxygenated blood to your organs and tissues, thereby revitalizing them. Try to get in 30 minutes to an hour every day." Walking and yoga are great. Also try Qigong, a martial-arts based exercise system that includes exercises specifically for detoxifying or cleansing, as well as many other exercises with specific health benefits.

 

Step 9 ~ Detox the mind ~ Stess can lead to illness. While you're detoxing the body why not try to clear the clutter from the mind too. Try and do 15 minutes of meditation a day. If meditation is new to you start out with 5 minutes and then build up to 15. If you don't know how to meditate try using guided meditation download or try belly breathing. Start by placing hands palm down on your lower belly. Breathe in through your nose, counting slowly to the count 5. Feel your tummy rise with the breath. Breathe out, through your mouth, just as slowly, allowing the belly to drop. Do this 10 times and then just focus on breathing for the remainder of you meditation time. 

Detoxing is a wonderful way to jump start your health and start eliminating bad habits while introducing a healthy way of living.

NOTE: Do not detox if you are elderly, pregnant, breastfeeding, have high blood pressure, are underweight or against your doctor's advice. Any informaiton contained on this blog is not intended to diagnose or treat individuals and is not intended to take the place of professional medical advice.  

Gentle Detox ~ Getting ready for the Detox

Your body is like a sponge, it can soak up small amounts of just about everything it’s exposed to. From air and water pollution to additives in our food, personal care items and home care products and unhealthy lifestyle choices, your body is flooded with toxins on a daily basis.

Even if you lead a “clean” a life your body can show evidence of accumulated toxicity. The Centers for Disease Control and Prevention (CDC) conducted the Fourth National Report on Human Exposure to Environmental Chemicals, the most comprehensive assessment yet of Americans’ exposure to environmental chemicals, they found around 212 chemicals in people’s blood or urine.
These chemicals and toxins are outside irritants to the body. Inflammation is the body's natural response to injury and outside irritants. When irritants don’t let up, due to diet, lifestyle choices, or too much body fat, as an example , the immune system goes into

overload and spirals out of control. This can cause Chronic Inflammation. Scientists have linked heart disease, diabetes, Alzheimer's, stroke and cancer to chronic inflammation, and they are studying how high-fat foods and excess body weight may increase the risk for these disorders.

Experts say when inflammation becomes chronic it can damage heart valves and brain cells, trigger strokes, and promote resistance to insulin, which leads to diabetes. It also is associated with the development of cancer and various forms of arthritis.

A detox can help your body to rid itself of some of these toxins, naturally, while also giving your body a chance to rest, repair and regroup. Your liver, kidneys, lymphatic system, blood, bowel, and skin, help your body process and eliminate chemicals in your sweat, urine and feces. Detoxing can help to support and enhance this natural process.

Using detoxification diets as a way to help the body to rid itself of unhealthy toxins, has been around for centuries. Hippocrates recommended fasting to improve health. In many cultures, including Chinese medicine and Ayurveda, detoxification has been used to improve skin problems, ease digestion and pain, and boost energy levels while promoting the body’s own inherent healing potential. A good detox diet can do all of these things plus give your body what it needs to heal.

The week before beginning a detoxification diet there are some things you can do to help prepare the body for the detoxification process.

1. There are foods can interfere with the liver's ability to detoxify your body. For 5 to 7days leading up to your detox diet, try to eliminate alcohol, sugar, dairy, refined carbohydrates, artificial sweeteners, trans fats, and packaged, boxed, canned or fast food.

2. If you drink caffeinated beverages on a regular basis, you may experience headaches, tiredness and other caffeine withdrawal symptoms. Here are some tips on how to prevent it: Start to gradually decrease your caffeine intake prior to starting the diet. Try switching to lower-caffeine green tea, white or oolong tea.

 3. Your body needs plenty of water during a detox diet. Drinking lots of water keeps you hydrated and may help flush out toxins. During the week prior to starting your detox start adding more water to your daily intake. By end of the preparation week, try to be drinking at least 8oz a day of filtered water. Check out my Vitamin Fruit Water Recipes for delicious ways to flavor your water naturally. Also start you day with a lukewarm cup of filtered water with lemon in the morning.

4. Do not stop taking any prescription medications while on a detox diet. Discontinuing certain medications can have serious, possibly life-threatening consequences. If you have any health concerns please consult your physician.

Side effects of Detoxing ~ As your body releases toxins stored in its tissues, those toxins are released into the bloodstream and may cause any combination of a number of side effects such as rashes, head and body aches, foul breath, body odor, insomnia, mood swings, diarrhea, constipation and flu-like symptoms. Be prepared for these symptoms.

 

Natural Bug Repellent~ 3 Ways to Make Your Own

As dusk begins, on a southern summer night, you can see fireflies dancing all around. Seems like such a peaceful moment, then before you know it, mosquitoes are attacking. I am not talking normal size mosquitoes ~ these things are straight from Jurassic Park. Once, when I was a little girl, I got into a nest of southern style, Jurassic Park mosquitoes and was almost eaten alive. I remember setting in a tub with lots of rubbing alcohol to relieve the itching.

Two of my main summer objectives are keeping the mosquitoes from attacking and not using commercial bug spays. I do this by making my own bug sprays.

Here are 3 simple and effective bug sprays you can make at home.

 

1. Essential Oil Bug Spray
   1. Fill 8 spray bottle 1/2 full with distilled or boiled water

    2. Add witch hazel almost to the top

    3. Add 40-50 drops of any combination of the following essential oils to desired scent. Choose from Cedar Citronella, Clove, Lemongrass, Rosemary, Tea Tree, Eucalyptus, Lavender, Mint. My favorite mix is: Rosemary, Lavender, Lemongrass and Tea Tree


2. Herbal Bug Spray ~ Using dired herbs~

    1. Bring 1 cup of water to a boil. Remove from heat. Add 1 tablespoon each of peppermint, spearmint, lavender and rosemary. Add ¼ teaspoon dried cloves.

    2. Mix well, cover and let cool ( you must cover to keep the volatile oils in)

    3. Strain herbs out and mix water with 1 cup of witch hazel. Store in a spray bottle, in a cool place, like a fridge. Will keep for up to 2 weeks. 


3. Vinegar of the Four Thieves Insect Repellent ~

Four Thieves Vinegar (also called Marseilles Vinegar, Marseilles Remedy, Prophylactic Vinegar, Vinegar of the Four Thieves, camphorated acetic acid, Vinaigre des Quatre Voleurs, and Acetum Quator Furum) is a blend of vinegar infused with herbs and spices that was believed to protect users from the plague. The recipe for this vinegar has almost as many variations as its legend.

This version of The Vinegar of the Four Thieves is a super-strong insect repellent. Spray it on for mosquitoes. Splashed on your socks or shoes will discourage ticks, chiggers, and mites. An herbal cloth kept in your pocket and rubbed on your skin ever hour or so would be a great way to keep bugs away while working outside or camping.

CAUTION: This does smell strongly when first applied. It works great for serious bug control.

Ingredients:
 2 quarts of Apple Cider Vinegar

 2 tablespoon each of dried Sage, Rosemary, Lavender, Thyme, Wormwood and Mint

 2 tablespoons of chopped, fresh garlic

Directions:
1. Put the vinegar and dried herbs into large glass jar

2. Seal tightly and store on counter or place you will see it daily. Shake well each day for 2 weeks.

3. When ready strain the herbs out and store in fridge.

4. To use on skin, dilute to half with water in a spray bottle and use as needed.

5. Use whenever you need serious bug control!


EXTRA TIP ~ Try planting lavender and basil around your patio or deck. Both of these have been known to deter mosquitoes!

Kale Chips  ~10 Different Ways  

 

Kale is high in calcium, vitamin A, C, K, lutein, and iron. It is also rich in sulfur which helps the body perform many of its functions and reported to help fight cancer. In 1 cup of kale chips, you’ll consume 134 percent of your daily vitamin C needs to support immune function, more than 600 percent of your daily vitamin K requirements for proper blood clotting and 206 percent of your vitamin A needs.

 

With all of its goodness, I love to incorporate Kale into my diet. One of my favoritethings are Kale Chips. You get all the benefits from the kale and the olive oil you use in making the kale chips is a good source of heart-healthy monounsaturated fats. When monounsaturated fats are consumed in place of saturated fats or refined carbohydrates, they can help to lower your LDL -- or “bad” -- cholesterol and raise your HDL -- or “good” -- cholesterol. Olive oil also contains phenolic compounds, a source of antioxidants that researchers believe have protective effects against cardiovascular disease. The olive oil used to make the chips also contains 10 percent of the daily value for vitamin E, a fat-soluble vitamin with antioxidant properties.

  

My whole family loves Kale Chips. I have to double and sometimes triple the batches when my grandchildren are visiting. Here are 10 of our favorite Kale Chip recipes for you to enjoy.

 

 

1. SPICY GARLIC KALE CHIPS

Ingredients

• 6 to 7 oz bunch of kale
• 2 tablespoons extra virgin olive oil
• 1 teaspoons sea salt ( adjust to taste)
• 1 teaspoon chili powder 

Directions:

Preheat oven to 300 degrees.

Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated.

 

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

 

  

2. Sea Salt & Vinegar  

Ingredients

• 6 to 7 oz bunch of kale
• 2 tablespoons extra virgin olive oil
• 1 teaspoon sea salt (adjust to taste)
• 1 tablespoon apple cider vinegar

 Directions:
 Preheat oven to 300 degrees.
Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

   
3. Lemon & Ginger
Ingredients

•  6 to 7 oz kale
•  2 tablespoons extra virgin olive oil
• 1 teaspoon sea salt ( adjust to taste)
• 1 teaspoon finely grated lemon zest 
• 1 teaspoon finely grated fresh ginger

Directions:
Pre heat oven to 300.
Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

4. Chipote
Ingredients

• 6 to 7 oz kale
• 2 tablespoons extra virgin olive oil
• 1 teaspoon sea salt (adjust to taste)
• ¼ teaspoon black pepper
• 1 teaspoon chipotle

Directions:

Preheat Oven to 300

Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated.

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

 

5. Soy & Sesame

Ingredients

• 6-7 oz of kale
• 2 tablespoons extra virgin olive oil
• 1 tablespoon soy sauce
• 1 tablespoon sesame seeds

Directions:
Preheat Oven to 300

Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

  

6. Parmesean Cheese Kale

Ingredients

• 6-7 oz of kale
• 2 tablespoon extra virgin olive oil
• 1/3 cup of finely grated, organic parmesean cheese

Dirctions:

Preheat Oven to 300

Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

 

 

7. Spice and Smokey Kale Chips

Ingredients

• 6 to 7 oz kale
• 2 tablespoon of extra virgin olive oil
• 1 teaspoon sea salt ( adjust to taste)
• ¼ teaspoon  chili flakes (or to taste)
• ½ teaspoon black pepper
• 1 teaspoon paprika

Directions:

Preheat Oven to 300

Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

 

8. Lemony Kale Chips

Ingredients

• 6 to 7 oz kale
• 2 tablespoon extra virgin olive oil
• 1 teaspoon sea salt (adjust to taste)
• 2 tablespoon lemon juice

Directions:

Preheat Oven to 300

Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

 

9. Sesame Salt Kale Chips

Ingredients

• 6 to 7 oz kale
• 2 tablespoon of extra virgin olive oil
• 1 teaspoon sea salt ( adjust to taste)
• 1 tablespoon sesame seeds

Preheat Oven to 300

Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

 

 

10. Tuscan Kale Chips

Ingredients

• 6 - 7 ozs kale
• 1 tablespoon extra virgin olive oil
• 1 teaspoon sea salt (adjust to taste)

Directions

Preheat Oven to 300

Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.