Take Time To THINK!

Where is the love? When did we become a society that is so quick to snap at others, cut people off and be so overwhelmingly negative and rude to others? As disheartening as it is to see daily how horrible we can treat those we share this life with I do not want to dwell on that, let’s instead look at things we can do to positively impact our environment.

It really doesn’t matter how stressed, tired, hungry or whatever reason we may come up with to treat others poorly. Next time we feel agitated or are about to snap stop and THINK.

before you speak think-3

Choose to be kind in every circumstance. Next time you feel your blood pressure rising remember these helpful tips and implement one or multiple of them to see the situation differently. Practice the art of being kind and create a better community.

*Try paying it forward-Do a random act of kindness for someone else and expect nothing in return. Pay for the persons coffee behind you in the drive through for example.

*Smile-A smile can do wonders to ease a situation and brighten someone else’s day. It takes less facial muscles to smile then to walk around with a frown on your face all day.

*Meditate-Take a deep breath. Taking a few deep breaths will do wonders in relaxing the body and opening the mind to a different way of seeing things.

*Walkaway-Sometimes the best thing a person can do is to remove themselves from a situation. If you are in a heated discussion don’t turn and walk away simply say, “I need to take a few minutes to process this, I am going to go have a couple minutes to myself and then we can resume the conversation”.

*Put yourself in the other persons shoes-We have no idea what is going on in the lives of others all the time. Maybe the person you are dealing with has had a particularly rough day, that does not mean they should treat you poorly, just try to see things from their perspective and take the moral high ground, do not stoop to the level the are at. Your actions will speak volumes and influence them in ways you may never know.

*Be grateful for where you are and what you have-Give thanks each day for all that you have in your life, nothing is to small. When you focus on gratitude you will see a transformation in your outlook and those that are attracted to you.

Life is all about perspective and how we see and respond to the world around us. Life will not always be perfect and it doesn’t have to be. Life teaches us lessons and for this we can be thankful in the good times and the challenging times. How you choose to see the world and respond to it determines the quality of the life you lead and the happiness experienced daily. Now think about what you are grateful for and the next time you are met with an unpleasant situation how you will choose to react.

Asian Lettuce Wraps

What You’ll Need:
2 tsp. olive oil
1 lb. ground beef
2″ piece of ginger, peeled and grated
5 green onions, chopped
2 cloves garlic, minced
1 tsp. red pepper flakes (more if you like it spicy)
1/4 c. hoisin sauce
1/4 c. peanuts, chopped
1 head lettuce for wraps

What You’ll Do:
In a skillet over medium-high heat, add the oil and sauté beef until brown. Stir in ginger, onions, garlic, red pepper flakes and hoisin and cook for 1 minute. Remove from heat and stir in the peanuts. Serve warm wrapped in lettuce cups.

Eat This, Not That…15 Easy Substitutions

When we decide to improve our diet by making better food choices, sometimes we feel that we are limiting ourselves. At the office we watch as people indulge in potato chips and candy while we opt for the crunchy sweetness of an apple. Good job, we are proud that you are making healthy food choices. We can enjoy the things we love while increasing our nutritional content. Our body functions optimally when we avoid processed foods that clog it up. Here are 15 great options that allow you to satisfy those cravings while picking a healthier option.


15 healthy food substitutes

Baked Eggplant Taco Shells for Corn Taco Shells

img_2493Thinly slice an eggplant lengthwise and bake on a cookie sheets for 10-15 minutes at 350 degrees. Fill the eggplant shells with your favorite taco toppings and enjoy. You will be receiving nutritional benefits by substituting the eggplant shells for conventional corn taco shells.

Eggplant: Reduces swelling, clears stagnant blood by dissolving congealed blood and accumulation such as tumors and helps reduce excess bleeding. A rich source of bioflavonoids which renew arteries, prevent strokes, and aid in calcium absorption.

Collard green or lettuce for Flour tortillas

MP5258Instead of using a flour tortilla use a green leafy vegetable as a food wrap.

Lettuce: Dries up damp conditions in the body such as edema and digestive ferments and yeast. Helpful in fighting hemorrhoids, acts as a natural diuretic, and alleviates scant urine and blood in urine. Lettuce is the highest source of silicon of common vegetables (silicon allows the body to metabolize and absorb calcium effectively). Used for increasing mothers milk production. Helps to relax the nerves without impairing digestion.

Banana Soft Serve for Ice Cream

imagesIt is hard to tell the difference between homemade banana soft serve and the fatty alternative.

Banana: Helps with constipation and ulcers if eaten ripened. Bananas eaten before completely ripened will halt diarrhea, colitis, and hemorrhoids. Detoxifies the body, and is useful in helping to overcome drug addictions (especially alcoholism). Rich in potassium and easy to digest, bananas are great for helping with hypertension and high blood pressure.

Zucchini Ribbons or Spaghetti Squash for Pasta

Unknown-2Use a vegetable peeler or a mandoline to make long, thin noodle-like slices of zucchini or spaghetti squash. Skip the boiling and simply bake or sauté the “noodles” for a few minutes. You can use the veggies in side dishes or to replace high-carb pasta in dishes like lasagna. It’s an easy way to cut the calories in your favorite pasta meals and sneak more vegetables into your dinner.

Zucchini: Helpful for stomach and spleen-pancreas, reduces inflammation in burns (apply fresh squash juice to relieve burns), improves circulation and alleviates pain. Summer squashes and zucchini help overcome summer heat, water retention/edema and difficulty urinating. Eat steamed summer squash or zucchini with its skin and seeds to destroy worms in the colon

To prepare spaghetti squash roast it in the oven and pull apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta. One squash will make between two and three servings.

Spaghetti squash: Helpful for stomach and spleen-pancreas, reduces inflammation in burns (apply fresh squash juice to relieve burns), improves circulation and alleviates pain. Summer squashes help overcome summer heat, water retention/edema and difficulty urinating.

Quinoa Porridge for Processed Cereals

quinoa_porridgeThere is really nothing good about processed cereals. Try quinoa porridge which will give you a boost of  sustainable energy to get you through the morning.

Quinoa: High in protein, a good source of iron, B vitamins, vitamin E, and has more calcium than milk. Tonifies the kidneys and the pericardium functions. Here is an easy recipe for a energy packed breakfast.

Quinoa Porridge

 1/2 cup quinoa, rinsed

  1 1/2 cup coconut, hemp, almond or rice milk

1/4 tsp. vanilla extract

1 dash cinnamon

1 Tbsp. maple syrup

1/4 cup blueberries

1 Tbsp. pecans, toasted and coarsely chopped

Bring the quinoa, milk, vanilla, cinnamon and maple syrup to a boil, reduce the heat and simmer, covered until tender, about 15 minutes. Mix in the blueberries and top with the pecans.

Nutritional Yeast for Cheese

images-3Nutritional Yeast is one of the few non-animal sources of B-12, it is rich in folic acid and many other nutrients and amino acids.  This is not your typical yeast and is free of the Candida Albicans strain, making it safe for those concerned about candida. Instead of topping that taco with cheddar, try a sprinkle of nutritional yeast for a cheesy flavoring and much less fat.

Baked Kale or Beet Chips instead of Potato Chips

images-4Potato chips are empty calories for the body to process. Instead give your body a crispy kale or beet chip to satisfy that craving.

Kale: Eases lung congestion, benefits the stomach, and good for anemic/weak persons. Abundant in sulfur and can be used to help those with stomach and duodenal ulcers (make fresh juices of kale and other veggies). An exceptional source of chlorophyll, amino acids, calcium, iron, and vitamin K, and can meet most of your daily nutrient requirements in these areas.

Beet: Strengthens the heart, improves circulation, purifies the blood, benefits the liver, helpful for those with anemia, moistens intestines and promotes menstruation. For hormone regulation during menopause, use in conjunction with carrot and chlorophyll rich foods (greens) to impart hormone balance. Helps those with liver stagnancy and liver ailments, as well as constipation, nervousness, and congestion with the vascular system. Rich in silicon, which increases the bodies ability to absorb calcium.

Dried fruit for Candy

6-assorted-dried-fruit-lgnAs far as nutritional content is concerned, candy is about as bad as it can get. Loaded with unhealthy refined sugar, candy offers nothing beneficial to the body, only empty calories. Despite the fact that refined sugar is firmly linked to obesity and diabetes, the average American citizen still consumes 24.7 pounds of candy each year! To counter candy cravings, try switching to dried fruit alternatives, like figs, apricots or dates. While still on the sweet side, these dried fruits are full of fiber and important minerals like potassium.

Rolled Oats for Bread Crumbs

UnknownInstead of using salt-laden bread crumbs, opt for rolled oats with a little seasoning. Oats are high in fiber and healthy carbohydrates, and like all whole grains, they’re packed with nutrients like B vitamins, iron and fiber. Oat can restore nervous and reproductive systems, while removing cholesterol from the digestive track and arteries. They are rich in silicon which helps renew the bones and connective tissue. Cooked oatmeal once cooled has been used to soothe burns of the skin (make a paste with water and oats and apply to affected area).

Soda Water for Tonic Water

Unknown-1Here’s a healthy swap for those nights you’re out on the town. If you’re drinking cocktails, ask the bartender for soda water instead of tonic. Tonic water is high in sugar, while soda water contains none. Also consider adding less juice and more soda water to your fruity drinks to cut your sugar content.

Nuts for Croutons in Salads or Granola in Yogurt

Unknown-3Unsalted nuts pack flavor and crunch and give dishes a nice boost of protein. Instead of high-fat, salty croutons in salads or super-sugary granola in yogurt, substitute a handful of nuts. Walnuts and almonds are our heart-healthy favorites. Just don’t go overboard — a small handful is high in calories.

The best way to eat seeds or nuts is to soak them overnight in water to initiate their sprouting process. This makes the proteins and fats more digestible. Drain the water and dry them, eat them raw or lightly roasted. Store hulled seeds in dark glass bottles in cold places. Do not store in plastic, as the oil rich food combines with plastic to form plasticides.

Nonfat Greek Yogurt for Mayo or Sour Cream

images-5Nonfat Greek yogurt has far fewer calories and fat than mayonnaise or sour cream, but its consistency is quite similar. Next time a recipe calls for either of those fattening ingredients, try using the yogurt instead. You may want to play around with spices and seasonings, but by making the swap, you can cut the fat while adding an extra punch of protein.

Applesauce for Oil, Butter or Sugar

images-6Applesauce is a healthy baker’s best friend. Not only does it add sweetness to recipes, but it does so with significantly fewer calories than sugar. And without butter, you’re cutting the saturated-fat content of baked goods like muffins, breads and brownies. Not to mention the added dietary benefits of added fiber.

Bulgar Wheat or Quinoa for White or Brown Rice

ING-bulgur-wheat_sqlYou will hardly tell the difference in consistency or taste when substituting bulgar wheat for rice. Bulgar wheat is high in fiber and protein, and low in fat and calories, bulgur wheat is another food that offers bulk and nutrients to fill you up without adding pounds. One thing to keep in mind, a cup of bulgur wheat has fewer calories, less fat, and more than twice the fiber of brown rice.

Cauliflower Mash for Mashed Potatoes

555859_595124570515757_751786243_nCauliflower mash is quick and easy to prepare. Simply steam the cauliflower in water. Transfer the steamed cauliflower to a food processor and pulse to the consistency you like. Season with salt and pepper and serve.

Cauliflower: Packed with phyto-nutrients that help prevent prostate, ovarian and cervical cancers. Cauliflower is rich in vitamin C and has good amounts of vital B-complex vitamins. It is also a good source of minerals such as manganese, copper, iron, calcium and potassium. Plus it is low in calories.

Spinach Pie

Spinach is a nutrient dense powerhouse. Spinach promotes a healthy body, mood and the prevents illness. Spinach is an excellent source of vitamins A, C, B2, B6, E, K magnesium, folate, manganese, iron, calcium, potassium, protein, phosphorus, zinc, copper, fiber and omega-3 fatty acids. Spinach nourishes the eyes and strengthens the bones.

Spinach is a versatile vegetable which can be prepared in many ways: we can juice it, make soups, steam it, sauté it or put it in a salad. One of my favorite ways to eat spinach is in Greek Pies. If you have not tickled your taste buds with this delightful meal you may want to steer clear of making this recipe. I cannot be held responsible for the addiction to Greek Pies that may follow. If you feel like being adventurous join me in making Greek Pies, you’ll find them to be an easy way to incorporate spinach into your diet in a way the whole family will enjoy.  

DIY Lip Balm

What You’ll Need:

2 oz. + 1 heaping Tablespoon Organic Extra Virgin Coconut Oil
1.5 tsp vitamin E Essential Oil
2 oz Cosmetic Grade Beeswax
Plastic Lip Balm Containers or small craft jars
Optional: Essential oil for fragrance
Optional: A slice of your favorite colored lip stick if you’d like to add a slight tint to the balm.

Other Items:
Double broiler or sauce pan & metal mason jar lid ring
Wood stick for stirring


What You’ll Do:

Step 1: The first step is to place your coconut oil, beeswax, and vitamin E oil into a glass measuring cup. The vitamin E will act as a moisturizer and preservative, the coconut oil is our moisturizer, and the beeswax will hold everything together.

Step 2: If you do not have a double boiler get a pan and fill it about half way with water and bring it to a boil. Put a metal mason jar lid inside the pan to create a homemade double boiler. (You do not want to place the glass measuring cup right in your pan as it may crack from the heat. Place the glass on the mason jar lid instead).

Step 3: Once the water in the double boiler is at a slight boil, place your glass measuring cup into the water to melt the oils. After all of the oils are melted together, you should have a nice golden liquid.

Step 4: If you want to a scent or flavor to your lip balm add it now.

Step 5: Carefully pour mixture into your containers and allow to cool fully. Once the lip balm is set you can share them with your friends.

Sexy Legs

You can have sexy legs in minutes

To maintain a healthy body as we age we must be willing to invest time into exercising. Exercise builds bones, muscles, improves circulation and ensures our body is functioning optimally on all levels. We do not have to become body builders and spend hours each day at the gym in the name of physical fitness. There are many exercises we can do at home in a short amount of time. One such circuit is what we like to call the sexy legs challenge and it takes about 15 minutes. Your body will thank you for this small investment of time and you see noticeable differences in a relatively short time frame. Challenge yourself to do this sexy legs workout a couple of times a week for the next month. Clear a space in your living room and lets get to it.


If you found this post helpful share it with a friend. Sharing is caring. Leave as a comment on your sexy leg transformation, we would love to hear from you.

Farm Match

There is nothing more important than our health. When we are healthy, we are happy and the world is full of possibilities. When our health is waining there is nothing we want more than to be healthy again. With the news of fake and contaminated meat hitting the market and the danger of eating pesticide and herbicide laden produce, it is important to choose wisely that which we consume.

Popeye was on to something downing spinach by the can full. Today we would have to eat over 50 cans of spinach to get the same nutritional content that was once found in one can of the green stuff. Most produce is picked weeks before it is ripe. A tomato picked two weeks before it is ripe is missing 400 micronutrients. That is a substantial difference.

Scientific American reported, the U.S. Department of Agriculture nutritional data from both 1950 and 1999 for 43 different vegetables and fruits, finding “reliable declines” in the amount of protein, calcium, phosphorus, iron, riboflavin (vitamin B2) and vitamin C over the past half century.

A key to maintaining health is found in providing our body with the proper nutrition it needs to function. Our modern day diets consist of highly refined denatured, processed , genetically modified, irradiated, factory food packed full of calories and lacking in the building blocks of life. America is the most over feed and undernourished country in the world. We do not need free medical care, aka free sickness in this country; we need to get back to our roots. Go local and buy local to get the most nutrient dense food possible to sustain health.

Stop and think for a moment, how many farmers do you know in your community? If food production stopped today, how long would you be able to provide for your family? If you are like most Americans today, the answer is you don’t know a farmer and you would starve to death in a matter of a few weeks. That is a scary reality.

Now there is a solution. By knowing farmers and co-ops in your area, you can have access to the most nutrient dense food straight from the vine to your table. FarmMatch.com is linking farmers, farmers markets and co-ops to consumers nationwide and will be expanding worldwide soon.  We can go online today and search for a farm near our home and get farm fresh food directly from the source. It’s as easy as going to FarmMatch.com searching your zip code and voila, you will find anything from meat, to eggs, dairy or produce produced in your community. If you know a farmer, farmers market or co-op let them know that they can put their farm on the map in a matter of minutes by clicking the big blue button at the top of FarmMatch.com  As a consumer you can also put yourself on the map and fill out your food profile declaring the food that is important to you and your voice will be heard in your community and around the globe.

Now go to FarmMatch.com and look up your zip code and add yourself to the map. Then share this article with your friends and lets take back our food supply one community at a time, starting with the community you live in.

Resource for stats:
Scientific American

This article was published in Freedom’s Phoenix October 4, 2013 magazine. Check out Freedom’s Phoenix.


Pumpkin Chili

Porches and neighborhoods across America are lined with pumpkins. These decorative orange beauties are packed full of nutritional value including vitamins A, B-complex, C, K and the minerals copper, calcium, potassium and phosphorus. Pumpkins are a rich source of fiber which promotes healthy digestion.

The pumpkin seeds are full of zinc and phytonutrients which boost our immune system so eating this delicious snack will protect you from sickness this fall. These powerful seeds are full of manganese which promotes healthy nerve function as well as protein, iron, niacin and selenium.

Pumpkins are also touted as being anti-inflammatory, anti-fungal, anti-parasitic and used in natural treatments of tapeworms and other parasites.

Now that we know the health benefits of pumpkins lets make a delicious meal to share. Try the pumpkin chili recipe below, be sure to leave us a comment on how much you liked it. Share this post with a friend and make sure you’re subscribed to our updates to get all the best wellness info and recipes.


Pumpkin Chili
What you’ll need:
1 tablespoon butter
1 small pumpkin, peeled, seeded and diced
1 small onion, diced
1 green pepper, diced
1 small zucchini, diced
2 garlic cloves, minced
1 teaspoon ground cumin
1 can (32 to 40 ounce) crushed tomatoes
¼ cup chili powder
2 (16 ounce) cans red kidney beans

298123_10150336628114043_955281128_nWhat you’ll do:
In a large saucepan sauté onion, pepper, zucchini and garlic in butter.  In a soup pot add pumpkin, tomatoes with juice, and chili powder.  Bring soup pot contents to a boil and then reduce to medium heat.  Cook stew until the pumpkin is tender.  Add beans and sautéed mixture to the soup pot and simmer. Serve and enjoy!

Save the pumpkin seeds to toast in the oven. Sprinkle seeds with himalayan sea salt and bake at 350 degrees for 10 minutes. These are a quick and easy snack or use them to garnish your salads.