A Path to Health
Posted: June 18, 2015 Filed under: Food and it's Impact on Our Health, Going Green; How and Why..., Non-Toxic Choices | Tags: #BeyondPaleo, #healing, #health, Paleo 1 Comment
1. Eat whole, natural foods. Nothing from cans or boxes.
2. Eat only foods that will spoil, but eat them before they do.
3. Eat naturally-raised meat including fish, seafood, poultry, beef, lamb, game and eggs.
4. Drink filtered water, NOT distilled. A reverse Osmosis water filter is the most cost effective way to get clean water. You can get one that filters your kitchen sink water, or a system for the whole house. If you do not have water filters on your shower heads, then bath with the window or door open, to minimize breathing chlorine.
5. Avoid dairy, grains, flours.
6. Utilize the glycemic index, work off the bottom half.
7. Use only traditional fats and oils including butter and other animal fats, Minimize the use of extra virgin olive oil, expeller expressed sesame and flax oil. Get these delicate, fragile oils in the foods they came in; olives, avocadoes, green leafy vegetables, sesame seeds.
8. Eat lots of fresh fruits and vegetables.
9. Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.
10. Make demi-glace, use it for depth of flavor and nutrients.
11. Use filtered water for cooking and drinking.
12. Use unrefined Celtic sea salt and a variety of herbs and spices for food interest and appetite stimulation.
13. Make your own salad dressing using raw vinegar, whole foods like carrots, avocadoes, tomatoes, coconut oil.
14. Use natural sweeteners in moderation, such as raw honey, maple syrup, dehydrated cane sugar juice and stevia powder.
15. Use only unpasteurized wine or beer in strict moderation with meals.
16. Cook only in stainless steel, cast iron, glass or good quality enamel.
17. Store food in glass or stainless steel containers, NOT plastic.
18. Use only natural supplements from FOOD sources.
19. Get plenty of sleep, do what it takes to be able to awaken naturally at dawn. Open the windows, get your circadian rhythm going by letting the brain get the light it needs to become awake quickly and effortlessly, looking forward to your day. This becomes normal after the initial detox.
20. Get plenty of exercise, yoga, core body work, walking, dancing, hula hooping, swimming…the more in motion you stay, the better you feel.
21. Get plenty of natural sunlight, for happiness, for Vitamin D.
22. Normal bathing should not require soap. A loofah will do…maybe in strategic spots like under your arms, but use an all-natural soap. I use Dr. Bonners.
23. Sleep on chemical free beddings; a organic wool and cotton futon topped with a feather bed costs less than $500.00 and is heaven to sleep on!! The fire retardant chemicals in a normal mattress is 100 times more carcinogenic than nicotine and contributes to lowered sperm count, infertility and interferes with normal hormone production.
24. Use 100% natural fibers to wear and to sleep on.
25. Think positive thoughts and minimize stress.
26. Practice forgiveness.
27. Choose peace, and happiness in every moment.
Millie’s One a Day
Posted: June 18, 2015 Filed under: Food and it's Impact on Our Health, Non-Toxic Choices | Tags: #antidepressant, #antioxidants, #Chocolate, #Healthy, #paleodessert, Paleo Leave a commentEat More Chocolate! Make it organic, raw, dark and from sustainable sources that are Free Trade!
New research has found that devoted consumers of chocolate — including some who consume the equivalent of about two standard candy bars a day — are 11% less likely than those who eat little to no chocolate to have heart attacks and strokes, and 25% less likely to die of cardiovascular disease.
Chocolate is rich in antioxidants, is a powerful euphoric and is a great antidepressant.
Here are my favorites;
My Fave!
Lulu’s Soy Free, organic, Fair Trade, low glycemic, dark…and awesome! Available locally at Grassroots Market in 5 Points.
Millie’s One a Day
Posted: June 17, 2015 Filed under: Millie's One a Day | Tags: #smoothies, breakfast, Paleo Leave a comment
Add large handfuls of baby spinach to your Smoothies!
Although I drink fresh vegetable juices daily, I do not add greens to them. Greens are expensive, and you have to use a bunch to get even a tiny bit of juice. So I drink carrot, celery, green apple, turmeric, beets and ginger juices. I add huge handfuls of baby spinach to my smoothies. That way I am getting the fiber as well as the fat that helps me assimilate the nutrients in the greens. By adding coconut cream I am getting the essential saturated fats that are needed to be ingested at the same times as the greens. Remember that there is a reason that throughout time people have used bacon or fatback to cook greens with…and the flavor is great!
For more info on why saturated fats are crucial for your health- Saturated Fats are Needed for ALL Biological Functions
Awesome Fudgy Brownies!
Posted: June 17, 2015 Filed under: Recipes | Tags: #BeyondPaleo, #Paleo Dessert, gluten-free, Paleo 2 Comments
Two clients called to tell me today that the Brownies we delivered today were perfect!! Wahhooo!!
These brownies have the best flaky, crunchy tops of any brownie I’ve ever made, the coffee adds depth of flavor and the blueberries help hold the moisture!
Here the recipe;
Serving Size : 12
1/2 cup unsalted butter — melted
1 3/8 cups granulated sugar
1 cup chocolate chips
2 tablespoons dried coffee
1/4 teaspoon baking soda
1/3 teaspoon salt
1 1/3 tablespoons water
1 1/3 teaspoons vanilla extract
2 2/3 eggs
3/8 teaspoon xanthan gum
3/4 cups sweet rice flour
1/2 cup tapioca flour
1/4 teaspoon xanthan gum
1 1/3 cups blueberries
1) Preheat oven to 350 degrees.
2) Butter a 8×8 glass pan
3) Pour the butter into the bowl of a stand mixer. Add the sugar and cocoa powder and beat until smooth and almost creamy.
4) Add the salt, water, and vanilla. Add the eggs, one at a time, mixing in between each addition.
5) Add the rice flour blend, baking soda, coffee crystals and blueberries and mix well. The batter will be thick.
6) Use a sturdy spatula to spread batter in the prepared 8×8 pan. Bake for 30-35 minutes until toothpick inserted comes out clean.
7) Let cool, then cut into 2? squares. Try really hard to not eat them all yourself.
Or you can order them from Beyond-Paleo.com!
Asian Sweet Potato Salad
Posted: June 16, 2015 Filed under: Recipes | Tags: #BeyondPaleo, #sweetpotatoes, Paleo Leave a comment
This is one of my favorite sweet potato dishes!
4 large organic sweet potatoes, peeled, diced in 1 inch cubes
2 medium red peppers- diced medium
1 bunch scallions- sliced thin, diagonally
1 bunch cilantro- chopped coarsely
1 1/2 Tablespoons Dijon mustard
salt and pepper to taste
1 teaspoon cumin
3/4 teaspoon smoked paprika
1 teaspoon fresh ginger- grated with ginger grater, use juice also
2 limes- juiced, use zest from one in salad (use microplaner for this)
1) Toss potatoes in butter, roast in 374 degree oven until edges are browned
2) Toss with all other ingredients, let sit about 30 minutes before serving.
Why You Should NOT be Using Hand Sanitizers
Posted: June 12, 2015 Filed under: Non-Toxic Choices | Tags: #healthy living, #non-toxic cleaning Leave a comment
34 years ago I had a month long bout with antibiotic resistant pneumonia. Had I not finally began responding to the IV super antibiotics they gave me I would have died. Not long after that I gave up dairy, wheat and soy…haven;t had an infection since. BUT it could happen to you, please minimize your use of antibiotics unless YOUR LIFE IS AT RISK! We do not need to be germ free, we build an immune system through exposure to a germ filled environment. Children nowadays have compromised immune system, in part because most are malnourished, and because we keep them so darn clean!
The concern about superbugs centers around a chemical ingredient found in many antibacterial products called triclosan. Triclosan is not found in most hand sanitizers, but it is found in many antibacterial hand soaps and cleansers.
Recent studies have found that the chemical may alter the way hormones work in the body, according to the Federal Drug Administration, and may also contribute to “bacterial resistance to antibiotics” or superbugs. Triclosan is not considered an essential ingredient for many products and its use is currently under review by the FDA and the Environmental Protection Agency.
Soap and water is generally the best option – It’s best to wash hands with soap and water when you can, according to the CDC. Studies show that soap and water are more effective than sanitizers at removing certain types of germs, including norovirus, the highly contagious virus often called the “stomach flu.”
Millie’s One a Day
Posted: June 11, 2015 Filed under: Millie's One a Day | Tags: #exercise, #health, #healthy living Leave a comment
Today is a very simple one- MOVE!
I know, I know…who has time to make it to the gym, right?
I realized decades a go when I was a single mom with 5 kids, that bicycle riding, gym visits and running were off the table…couldn’t get away. And by the time you get ready, go to class, get back home…that 45 minute workout turned into a hour an a half time commitment! And we were told for years that we had to get out heart rate up and sustain it for us to offer us any cardiovascular benefits. That simply isn’t true. Any movement, a degree of exercise is great..and you reap benefits.
For 25 years now I have practiced yoga and weight lifting. BUT, my main sources of aerobic exercise is dancing, hula hooping, gardening, yard work, standing 8 to 10 hours a day (I am a Chef and author, I use a standing desk).
Several times a day, and every evening I take a break, turn on some kick ass music (BB King, Peter Gabriel, Keb’ Mo, Aretha Franklin, Tina Turner are some faves) and I dance like crazy! I also usually follow yoga with hula hooping with a 7 pound hula hoop. I also go several times a week and swing at the park. And remember that sex, if done with enough enthusiasm, is a great workout!!
So get off the couch, and simply move, have fun…you’ll be healthier for it! You’ll sleep better, aid digestion, stave off depression, oxygenate the body (a great cancer preventative)…and enjoy life more!
Millie’s One a Day
Posted: June 9, 2015 Filed under: Food and it's Impact on Our Health, Recipes | Tags: #BeyondPaleo, #smoothies, Paleo Leave a comment
For most people the idea of getting in shape or improving our health is a daunting and intimidating task…unachievable. Every choice we makes takes us further or closer to our goals.
Many need to lose weight, improve health, be more active. EVERYONE needs to improve their nutrition. No exceptions. In working with clients for 32 years, I have seen ONE food diary where the woman met all of her needs fir all nutrients. Even calcium and iron..
In this continuing column, I will give you one small item a day to tweak or choose. Achievable goals, one at a time…
One day at a time. Follow along daily, you’ll be shocked at how much healthier you are in a few months!
For today; Add a hand full of spinach to your morning smoothie.
Here’s my favorite smoothie recipe
Tropical Smoothie
1 cup frozen blueberries
1 frozen banana
1 cup frozen mango
1/3 cup coconut cream (I use Thai Kitchen organic)
1 teaspoon Metagenics Ultra Potent-C®
1 Tablespoon Amazing Grass Orac Green Superfood Powder
3 cups Coconut water
1 Tablespoon lime juice
large handful of baby spinach- I use baby spinach because of it’s mild taste. Any baby greens except kale work- it has a too strong a taste.
Blend all in blender.
Coffee, Cinnamon and Hazelnut Cakes
Posted: June 8, 2015 Filed under: Recipes | Tags: #BeyondPaleo, #Paleo Dessert, gluten-free, lactose free Leave a comment
Coffee, Cinnamon and Hazelnut Cakes
Serving Size : 8
1/2 cup sweet rice flour
1/4 cup tapioca flour
3/4 cup hazelnuts
3/4 cup sugar
3/4 teaspoon baking powder
3/4 teaspoon ground cinnamon
1/8 teaspoon salt
3 large eggs
1 1/2 teaspoons vanilla extract
3 tablespoons butter
3 teaspoons instant coffee
Preheat oven to 350F.
1) Butter iron muffin tin.
2) In the bowl of a food processor, combine flour, hazelnuts, sugar, baking powder, cinnamon and salt and whizz until hazelnuts are finely ground. Add in eggs and vanilla extract and whisk pulse until batter is smooth.
3) In a small microwave-safe bowl, melt the butter. Add in instant coffee powder and stir to dissolved. Add coffee=melted butter mixture to the batter and pulse until butter is completely incorporated.
4) Divide batter evenly into prepared muffin cups.
5) Bake for 18-22 minutes, until the cakes spring back when lightly touched and a toothpick inserted into the cake comes out clean.
6) Take cakes out of the muffin pan and allow to cool on a wire rack
7) When ready to serve, invert cakes onto a plate and remove their wrappers. Cakes can be served at room temperature or slightly warmed.
Ethiopian Chicken Stew (Doro Wot)
Posted: June 8, 2015 Filed under: Recipes | Tags: #Ethiopian, #Healthy, #lowcarb, gluten-free, Paleo Leave a comment
A guest gifted me with some Berbere a few years ago and I began exploring Ethiopian foods. When the Berbere ran out I began making my own- the recipe is below.
Serving Size : 4
4 teaspoon ghee
2 1/2 teaspoon minced ginger
5 small red onions — finely chopped
5 cloves garlic — minced
3 Tablespoon Ethiopian spice mix (called Berbere)
1 plum tomato chopped
3/4 teaspoon ground cardamom
8 chicken drumsticks Kosher salt and freshly ground black pepper — to taste
4 hard-boiled eggs
1) Heat butter in a 6-quart saucepan over low heat. Add ginger, onions, and garlic; cook, stirring, until soft, about 30 minutes.
2) Add spice mixture and tomato; cook, stirring, until reduced and darkened, about 15 minutes.
3) Add 4 cups of water, cardamom, and chicken, season with salt and pepper; boil. Reduce heat to medium-low; cook, covered, until chicken is done, about 1 hour. Transfer chicken to a plate; cook sauce until reduced, about 15 minutes. Add eggs and warm.
4) Pour reduced sauce over chicken.
Berbere
Berbere, whose name means hot in Amharic, is a chile-spice blend that’s essential to many Ethiopian dishes, including Doro Wot and Misr Wot.
Makes about 3/4 cup
2 teaspoon coriander seeds
1 teaspoon fenugreek seeds
1⁄2 teaspoon black peppercorns
1⁄4 teaspoon whole allspice
6 white cardamom pods
4 whole cloves
1⁄2 cup dried onion flakes
5 dried chiles de árbol, stemmed, seeded, and broken into small pieces
3 Tablespoon paprika
2 teaspoon kosher salt
1⁄2 teaspoon ground nutmeg
1⁄2 teaspoon ground ginger
1⁄2 teaspoon ground cinnamon
1) In a small iron skillet, combine coriander seeds, fenugreek seeds, black peppercorns, allspice, cardamom pods, and cloves. Toast spices over medium heat, swirling skillet constantly, until fragrant, about 4 minutes.
2) Let cool slightly; transfer to a spice grinder along with onion flakes and grind until fine. Add chiles, and grind with the other spices until fine.
3) Transfer the mixture to a bowl and stir in paprika, salt, nutmeg, ginger, and cinnamon. Store in an airtight container for up to 6 months.
Meal Delivery Service by Millie Barnes 