A is for Awesome Avocados

ABCs for wellness: simple strategies for creating a healthier life.

Eat Avocados

Avocados may look strange and prickly but they are packed with tons of healthy nutrients,14 vitamins, and 10 minerals including Vitamin B 12, Vitamin D, folate, calcium, and potassium. Getting to all that goodness is easy-peasy. Check out this YouTube video How to cut an avocado

Eat slices as a side dish, chop and sprinkle on top of chicken stew or chili, or make guacamole by mashing the avocado and adding salt, lime juice, and seasonings to taste.Simply Recipes shows you how to make simply perfect guacamole every time. Guacamole Recipe

Want more than guacamole? Check out these 46 quick and easy recipes from Women's Day Magazine. 46 Avocado Recipes

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U is for Use the 90% Real Food Rule

ABCs for healthy living are quick takes on simple strategies for creating a healthier life.

I start every day with a real food breakfast.

I created ten strategies for healthy living that helped me detoxify my life and optimize my stamina and energy because I was desperate to find ways to cope with the severe pain and fatigue of the chronic illness fibromyalgia.I succeeded far beyond what I could imagine.I not only found ways to cope. I eventually completely recovered. Last week I celebrated four years of being symptom free.

These strategies required me to make changes in my lifestyle.All of the strategies have been important in my recovery and in maintaining my health. The top three are:

• Replace harmful household products with safer ones.
• Remove most processed food from my diet.
• Make smart choices about eating real food.

The first one was the easiest.I didn't have any emotional attachment to cleaning products. I could live without scented things.If you would like more info on why scented products are dangerous and some ideas for making your own nontoxic cleaners, check out these posts.

3 Easy Nontoxic Cleaners You Can Make

How to Clean Your Entire Bathroom Without Toxic Chemicals

Why Scented Products are Hazardous to Your Health
Completely revamping my diet was a lot more difficult for me.I had been eating things out of boxes and packages and using cans of this and that in recipes for years.I was emotionally attached to some of the processed food I ate.So I use the 90% rule.I eat real food 90% of the time.This gives me a 10% flexibility window each day for occasionally eating processed food, eating out when I don't know what ingredients restaurants use in the food, and going to parties and potluck dinners.

Five things help me follow the 90% real food rule.

1. I start every day with a real food breakfast that includes bread I make myself, fruit, nuts, organic free range eggs I get from a friend, and a cup of ginger tea. Recipe for Ginger Tea

2. When I eat occasional processed food, I make sure it has five ingredients or less and stay away from the most harmful ingredients like preservatives and food dyes. For example, if I want potato chips with my sandwich, I choose a single serving bag that is made from only three ingredients: potatoes,salt,and oil.

3. When I'm invited to a potluck dinner or party, I take a fresh fruit or vegetable platter so that I know I will have some real food choices no matter what else is served.

4. When I eat at a restaurant I choose foods that have the greatest potential for being unprocessed like grilled chicken, fruit, vegetables, and salad.

5. I thoroughly enjoy my 10% flexibility window.This week I've been baking Christmas goodies for my grandchildren. And I've tasted everything I made. One piece of homemade candy or one cookie doesn't wreck my plan because the rest of the day I know I will follow the 90% real food rule that helps me create a healthier life.

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It's National Cookie Day!

Two in One Oatmeal Cookies

Today is National Cookie Day! And it's Christmas month. It's the perfect time to plan for holiday baking. But how do you incorporate cookies into a healthy living plan that focuses on eating real food?

I have four self-imposed guidelines for cookies and other sweet treats.:

1. I eat real whole food for at least 90% of my diet every day.The other 10% is flexible.It allows me wiggle room to eat occasional processed food with 5 ingredients or less, to eat out when I don't know what ingredients the restaurant uses to prepare the food, and to enjoy Christmas cookies.
2. I can eat whatever sweet treat I want as long as I make it myself from real food ingredients.This accomplishes two things:I know exactly what is in the food and I don't eat it nearly as often as I would if I grabbed a highly processed box of something from the grocery store shelf. Check your holiday recipe file. Do any of your "from scratch" baking recipes involve dumping various processed foods together? Boxes of cake mix, bowls of whipped topping, and packages of candy don't count as real food ingredients.
3. I substitute healthier ingredients for less healthy ones.
4. I add healthy ingredients to everything I bake to increase the nutritional value.

Easy recipe substitutions:

• coconut oil or olive oil instead of vegetable oils and shortening
• raw organic sugar, organic honey, real molasses, or real maple syrup instead of highly refined white sugar
• whole wheat flour instead of refined white flour

Healthy ingredients that are easily added to cookies and other sweet treats:

• coconut oil
• dried fruit
• fresh fruit
• ground milled flaxseed
• nuts
• nut butters
• oatmeal
• seeds like pumpkin seeds and sunflower seeds

Two in One Oatmeal Cookies

These delicious cookies are full of healthy ingredients including oatmeal, nuts, honey, and flaxseed. They are a holiday baking time-saver because you can make two different cookies out of the same batch of batter: Raisin Nut Oatmeal Cookies and Chocolate Chip Oatmeal Cookies.They are great for Christmas parties and the neighborhood cookie exchange. 

Preheat the oven to 325.

Cream together in a large mixing bowl using an electric mixer:

1/3 c of organic coconut oil
1/3 c of butter, or butter substitute if you want them to be dairy free
1/3 c of almond butter

1/4 c raw honey

1/2 c raw organic sugar
3/4 c raw organic brown sugar 

Beat in:

2 eggs, use organic free range eggs when possible

2 tsp. of pure vanilla extract
1/3 c milk, use almond milk if you want them to be dairy free

In a separate bowl mix together:

1 c unbleached flour

1 c of whole wheat flour.
1/2 tsp. baking soda

1/2 tsp. salt

1 T of milled flaxseed or ground flaxseed and chia seed combo 

4 c of rolled oats, regular not quick cooking

Blend the flour mixture thoroughly into the creamed mixture.

Scoop out half the batter into another mixing bowl.(approximately 2 1/2 cups)
Add 1 c of chocolate chips to this bowl.I like to use Enjoy Life Mini Chocolate Chips.They are dairy free, gluten free, soy free, and peanut free.

Stir with a large spoon until the chocolate chips are completely blended into the batter.
Set this bowl aside.

To the batter in the other bowl add::

1/2 c chopped walnuts

1/2 c chopped almonds

1/2 c raisins
1/2 tsp. ground cinnamon

1/2 tsp. ground ginger

Mix with an electric mixer until all of the ingredients are completely blended.

For each cookie, scoop out 1 heaping T of dough. Put the ball of dough onto a greased cookie sheet. Leave 1" of space between each cookie. Flatten the cookie balls slightly with your hand, the back of a spoon, or a spatula. Grease whatever you use (including your hand) with a little butter or oil so the dough won't stick when you flatten the cookies.

Bake at 325 for 11 to 14 minutes or until the cookies are lightly browned on the bottom and just starting to turn a golden brown on the top.

Remove the cookie sheet from the oven and allow the cookies to cool for two minutes on the cookie sheet. Use a spatula to remove the cookies from the cookie sheet and place on a wire cooling rack to cool completely.This recipe makes about 80 cookies, 40 of each kind. Store them in an airtight container if you are planning to serve them within a couple of days.Store in a freezer safe container or bag if you want to bake them ahead of time to serve later.I like to freeze them and take out a couple at a time when I'm in the mood for a little sweet treat. Microwave two cookies for about 20 seconds for a warm treat or take as many as you need out of the freezer and leave at room temperature to defrost if you want to serve a plateful at a family gathering or party.

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T is for Thanksgiving Real Food Recipes

ABCs for healthy living are quick takes on simple strategies for creating a healthier life.

Thanksgiving is next week. I created strategies for healthy living that helped me recover from fibromyalgia and keep me healthy every day. They include eliminating most processed food because it contains harmful additives and eating real food full of antioxidants and anti-inflammatory nutrients.The holiday season that stretches from Thanksgiving to New Year's Day has the potential to wreck healthy living strategies. I'm not worried about counting calories or carbs. I'm concerned about counting chemicals and avoiding as many as possible, even during food-centered celebrations.

Dealing with my personal food needs is not the only obstacle I face in planning our Thanksgiving dinner. I'm looking forward to having four generations of my extended family gathered around my table.There will be smiles, hugs, long talks, games, and laughter. But there will also be enough of us in the dining room that have food allergies that we could do group Public Service Announcements for the National Allergy Board. One or more people in my family has a food allergy or food intolerance to dairy products, gluten, beef, nuts, corn, bananas,shellfish, pork, citrus fruits, kiwi, avocados, chocolate, tomatoes, soy, and peanuts. It's a good thing I relish a challenge.

If I can prepare a delicious real food Thanksgiving meal for my food allergy bunch, I know that anyone can. If you are cooking for a crowd that has food sensitivities, have one entree that everyone can eat and plenty of side dishes so that everyone can choose at least two additional foods. If I tried to make every single dish something that every single person could eat, we would have nothing but a lonely turkey on our table.

To keep your holiday meal free of processed food that contains harmful chemicals and toxic additives, plan simple recipes that use real food instead of food that comes out of a box or package. Real food is always a healthy and delicious choice.

Real Food Thanksgiving Menu

Roasted Turkey. I fill the cavity with apple slices, onion, garlic and spices and baste with olive oil and everyone can eat it. You can also add slices of oranges, lemons and limes to ramp up the zesty flavor.

Slow Cooker Macaroni and Cheese. The lactose intolerant folks have to pass on this one but all of my grandchildren adore it. Slow Cooker Macaroni and Cheese Recipe

Portuguese Country Bread. My mother got this recipe on a trip to Portugal. Portuguese Country Bread Recipe

Baked Sweet Potatoes. I serve them plain with a choice of toppings that include butter, soy- free dairy-free butter substitute, brown sugar, ground cinnamon, and ginger.  

Roasted Vegetables can be made with just about any vegetables you like. Simply place cut up vegetables on a large rimmed cookie sheet, brush with olive oil, sprinkle with sea salt and your favorite spices. Roast in the oven at 400 degrees for about an hour or until vegetables start to brown around the edges.

Fruit Plate with enough choices that everyone can eat at least one of the fruits.If you are feeling artistic, check out this cute turkey made from fruit that I found on Pinterest. My grandchildren had a great time helping me create a Festive Turkey Fruit Platter
 
Salad Greens with kale, carrots, mushrooms, tomatoes, and homemade balsamic vinaigrette dressing. I put the greens in a large bowl and arrange the other ingredients on a tray so that everyone can make their own.

Apple Pear Crisp Apple Pear Crisp Recipe

Chocolate Almond Pie that is dairy free, soy free, and gluten free. Chocolate Almond Pie Recipe

And there you have it: a real food Thanksgiving feast for the allergy crowd. Oh, and by the way, my family will be here from Wednesday until Sunday so I have to round up food choices for breakfast, lunch, and dinner for five days. And that's a chore I"m grateful to have. Because spending time with people I love is a gift. And Thanksgiving is the perfect time of year to smile and count my blessings.

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How to Find the Best Apples This Autumn + 7 Apple Recipes

Over 2500 varieties of apples are grown in the U.S. 

The crispy days of autumn are the perfect time of year to find fresh crispy apples. This delicious fruit is full of antioxidants, flavenoids, and fiber. Studies suggest that eating apples may reduce the risk of developing high blood pressure, cardiovascular disease, diabetes, and some types of cancer. 

On the other hand, apples are included on many dirty produce lists because of the high concentration of chemical residue in commercially produced apples. So buy organic ones when possible. Look for organic apples at local farmers markets, roadside stands, and at health food chains like Earth Fare and Whole Foods Markets. If you are lucky enough to live in an area that grows apples, you may be able to find an organic apple orchard that allows you to pick your own fruit. 

If your only option is to buy apples from the supermarket,wash them thoroughly and peel before eating. Or try this white vinegar and water rinse that helps remove chemical residue from fresh 

Put 1/4 cup of plain white vinegar in a large metal or glass bowl. (Don't use a plastic container because the vinegar may leach harmful chemicals from the plastic into your bowl) Add apples. Fill the bowl with water until the apples are covered. Put a heavy plate on top of the apples to keep them submerged. Or turn the apples every few minutes to make sure the whole surface is coated. Soak in the vinegar and water mixture for 15 minutes. Rinse the apples and pat dry with a paper towel.The vinegar soak is great for grapes, lemons, berries and any other fruits and vegetables that have been exposed to pesticides and other chemicals. 

Need some inspiration? Check out these recipe ideas.

Apple Spinach Chicken

Baked Apples

Beet and Apple Salad

Chicken with Apples and Cranberries

Pork Chops with Apples and Garlic Smashed Potatoes

Pumpkin Apple Soup

Updated Waldorf Salad


Apple Desserts

Apple pies, crisps, cakes, and tarts are delicious for dessert. While desserts are not the most nutritious way to use apples, they are wonderful for an occasional special treat and there are ways to increase the nutritional value of apple desserts.

Add healthy ingredients. Include healthy ingredients that blend well with the flavor of apples. Try adding chopped walnuts, chopped almonds, raisins, or medjool dates. Add 2 tablespoons of ground flaxseed or ground flaxseed/chia seed mixture to the dry ingredients. Replace part of the butter called for in the recipe with organic coconut oil. Replace part of the flour called for with rolled oats.Use unbleached flour and whole wheat flour instead of refined white flour. 

Sugar. Consuming too much refined sugar is linked to a variety of health problems. Instead of white refined sugar, use raw organic sugar, raw organic honey, real maple syrup, or molasses for sweetener. Reduce the amount of sweetener called for in the recipe. I have reduced the amount by up to half with delicious results.

Shortening and oil. If your apple dessert recipe calls for oil, always use pure olive oil. Olive oil is much healthier than corn oil, canola oil, or other vegetable oils. If the recipe calls for shortening, try using organic coconut oil instead. Coconut oil looks like solid shortening and works much like shortening in recipes. Try this coconut oil pie crust.

Coconut Oil Pie Crust 


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Q is for Quinoa

ABCs for healthy living are quick takes on simple strategies for creating a healthier life.

Quinoa Salad

I discovered quinoa for the first time in 1998 in the high Andes mountains of northern Ecuador when we were on a volunteer medical mission trip.The sweet folks in the Quichua community where we were seeing patients served us this flavorful wholesome grain for lunch.

Who knew that all these years later quinoa would be so popular? This ancient grain was first cultivated by the Incas over 5000 years ago and the plant structure has changed little over the centuries.Quinoa is gluten-free and is a complete protein.It contains vitamins B and E, healthy minerals, antioxidants, all nine essential amino acids, and lots of natural fiber. 

Quinoa has joined the list of super foods because of its multiple health benefits.It has been shown to reduce or prevent inflammation, cholesterol levels, kidney stones,osteoporosis, cardiovascular disease, anemia, and digestive problems.

To prepare quinoa, rinse thoroughly in cold running water or put it into a bowl and cover in cold water and let it sit for about ten minutes before draining and cooking.To cook quinoa, measure the amount you want and put it into a pot with double the amount of water. For one cup of quinoa, use two cups of water, etc. Bring the water and quinoa to a boil and then cover the pan and reduce the heat.Simmer on low to medium for about 10 or 15 minutes until the quinoa has absorbed all the water and is nice and fluffy. Add salt, olive oil, and other seasonings to the quinoa after it has cooked.

Quinoa can be used as a hot breakfast cereal, a hot side dish, and as a healthy addition to soups or salads.I love quinoa in warm dishes but it is also delicious cold in salads.Check out this recipe.for Zesty Quinoa Salad


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10 Healthy Almond Recipes

Raw Almonds

I implemented ten healthy living strategies as I investigated smart ways to cope with my severe fibromyalgia symptoms.I was astounded when I completely recovered. Almost four years later, I continue to use these strategies to stay healthy. My top three are:

• Get chemicals out of your home environment by choosing less toxic cleaning products and personal care items.
• Stop eating most processed food full of harmful additives. 
• Eat real food rich in antioxidants and anti-inflammatory nutrients.

Almonds are a delicious and versatile real food to add to your diet.They are loaded with antioxidants and are a great source of Vitamin E, Vitamin B2, manganese, copper and other nutrients.Look for raw unsalted almonds with no additives. Eat them by the handful for a snack, sprinkle over yogurt, add to muffin batter, and use in stir-fry recipes.

These ten healthy recipes share creative ways to use this nutritious little nut.

Main dishes with an extra crunch factor.

Almond Crusted Chicken Fingers

Almond and Lemon Crusted Fish with Spinach


If you want to go vegan, try these scrumptious burgers.

Lentil and Almond Burgers


Side dishes that add a dash of pizzazz to company dinners or family meals.

Wild Rice with Shiitakes and Toasted Almonds

Green Beans with Goat Cheese,Tomatoes,and Almonds


A Colorful salad that complements any menu.

Strawberry Spinach Salad


Delectable desserts.

Flourless Honey Almond Cake

Raspberry Almond Coffee Cake


Snacks that blend the nutritional power duo of almonds and honey.

Almond Honey Power Bars

Honey Glazed Almonds


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K is for Kale

ABCs for healthy living are quick takes on simple strategies for creating a healthier life.

Leafy green kale is one of the most nutrient dense foods on earth

I had never eaten kale until a few years ago when I started looking for ways to create a healthier lifestyle. Eating real food became a major part of my plan. Experimenting with foods I'd never tried before was a fun way to add more nutrition to my day.

Because kale is one of the most nutrient dense foods on earth, adding kale dishes to your recipe file is a great way to up the nutrient content of your daily diet. Kale contains folate, protein, fiber,iron, manganese, calcium, potassium, omega 3 fats, flavonoids, and vitamins A, B1, B2, B3, B6, C, and K.It helps lower cholesterol levels, works to detoxify your system, and lowers the risk of developing five types of cancer.

Kale can be used raw in salads, steamed for five minutes as a side dish, baked into chips, or used as an added ingredient in numerous recipes. 

Baked Kale Chips  This one is easy - only three ingredients: kale, olive oil, and salt.

Spaghetti with Kale and Tomatoes  Pecorino cheese gives this an exotic zip but you can use any kind of cheese you like. Just buy real cheese and grate it yourself. Pre-shredded cheese is covered in cellulose to keep the pieces from sticking together. And cellulose is a food additive manufactured from cotton and wood pulp. Ditch the bag and grate your own.

Kale Cranberry Nut Salad I don't use canola oil or white refined sugar.Use olive oil and raw honey instead. Kale has a distinctive strong taste, especially when eaten raw. Replace half the kale with salad greens you already like the first time you make this.

Kale and Quinoa Patties This is my favorite kale recipe.Serve a sliced avocado on the side for a super nutritious and delicious meal. 

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J is for Junk Food

ABCs for healthy living are quick takes on simple strategies for creating a healthier life.

Two in One Oatmeal Cookies

When I created strategies for healthy living,I wanted them to be practical and easy to integrate into my daily routine. I have an incredible sweet tooth. So, completely eliminating sweets didn't seem very practical.I found a way to include sweet treats in my diet without blowing the healthy eating part of my plan. Eating a lot of refined sugar can trigger increased inflammation in your body that leads to all kinds of diseases.I don't eat an excessive amount of sugar, but I haven't eliminated it all together either. For more info on the dangers of increased inflammation, check out this post  I is for Inflammation

I have four guidelines for adding sweet treats to my healthy eating plan:

1. I eat real whole food for at least 90% of my diet every day.The other 10% is flexible.It includes occasional processed food with 5 ingredients or less, eating out when I'm not sure of the ingredients used in the food, and sweet treats.
2. I can eat whatever sweet treat I want as long as I make it myself from real food ingredients.This accomplishes two things:I know exactly what is in the food and I don't eat it nearly as often as I would if I grabbed a package or box of something from the grocery store.(Boxes of cake mix, bowls of whipped topping, packages of cookies aren't real food ingredients.I was amazed how many of my "from scratch" baking recipes involved dumping various processed foods together.)
3. I substitute healthier ingredients for less healthy ones.
4. I add healthy ingredients to everything I bake to increase the nutritional value.

Easy recipe substitutions:

• coconut oil or olive oil instead of vegetable oils and shortening
• raw organic sugar, organic honey, real molasses, or real maple syrup instead of highly refined white sugar
• whole wheat flour instead of refined white flour

Healthy ingredients that are easily added to sweet treats:

• coconut oil
• dried fruit
• fresh fruit
• ground milled flaxseed and chia seeds
• nuts
• nut butters
• oatmeal
• seeds like pumpkin seeds and sunflower seeds

Love cookies? Two In One Oatmeal Cookies are delicious and full of healthy ingredients. They are a time saver because you can make two different kinds of cookies out of the same batch of batter: Raisin Nut Oatmeal Cookies and Chocolate Chip Oatmeal Cookies.

You can make a gluten free version of these cookies by using 2 c of gluten free flour such as coconut flour, rice flour, tapioca flour, and/or almond flour in place of the unbleached flour and the whole wheat flour.

You can make them dairy free by using almond milk and a dairy free butter substitute in place of the milk and butter.

You can substitute peanut butter for the almond butter. If you do, buy a brand of natural peanut butter that only contains peanuts and a little salt. Many commercial brands of peanut butter contain added ingredients including high fructose corn syrup, soy, sugar, and hydrogenated oils full of harmful trans fats. I prefer almond butter because it has more nutritional value than peanut butter.Almond butter contains omega 3 and omega 6 fatty acids, niacin, folate, calcium, iron, riboflavin, manganese, and other healthy minerals. Look for an organic brand that contains fewer than five ingredients. 

I use the flaxseed/chia seed combo travel packets for the ground milled seeds.I add one or two packets of this to almost everything I bake.The travel packets stay fresh longer than a whole bag of ground milled flaxseed. Measure the first time you use this to see how much of the ground milled seeds the packet contains.This can vary according to which brand you buy.

Two in One Oatmeal Cookies

Preheat the oven to 325.

Cream together in a large mixing bowl using an electric mixer:

1/3 c of organic coconut oil
1/3 c of butter, or butter substitute if you want them to be dairy free
1/3 c of almond butter

1/4 c raw honey

1/2 c raw organic sugar
3/4 c raw organic brown sugar 

Beat in:

2 eggs, use organic free range eggs when possible

2 tsp. of pure vanilla extract
1/3 c milk, use almond milk if you want them to be dairy free

In a separate bowl mix together:

1 c unbleached flour

1 c of whole wheat flour.
1/2 tsp. baking soda

1/2 tsp. salt

1 T of milled flaxseed or ground flaxseed and chia seed combo 

4 c of rolled oats, regular not quick cooking

Blend the flour mixture thoroughly into the creamed mixture.

Scoop out half the batter into another mixing bowl.(approximately 2 1/2 cups)
Add 1 c of chocolate chips to this bowl.I like to use Enjoy Life Mini Chocolate Chips.They are dairy free, gluten free, soy free, and peanut free.

Stir with a large spoon until the chocolate chips are completely blended into the batter.
Set this bowl aside.

To the batter in the other bowl add::

1/2 c chopped walnuts

1/2 c chopped almonds

1/2 c raisins
1/2 tsp. ground cinnamon

1/2 tsp. ground ginger

Mix with an electric mixer until all of the ingredients are completely blended.

For each cookie, scoop out 1 heaping T of dough. Put the ball of dough onto a greased cookie sheet. Leave 1" of space between each cookie. Flatten the cookie balls slightly with your hand, the back of a spoon, or a spatula. Grease whatever you use (including your hand) with a little butter or oil so the dough won't stick when you flatten the cookies.

Bake at 325 for 11 to 14 minutes or until the cookies are lightly browned on the bottom and just starting to turn a golden brown on the top.

Remove the cookie sheet from the oven and allow the cookies to cool for two minutes on the cookie sheet. Use a spatula to remove the cookies from the cookie sheet and place on a wire cooling rack to cool completely.This recipe makes about 80 cookies, 40 of each kind. Store them in an airtight container if you are planning to serve them within a couple of days.Store in a freezer safe container or bag if you want to bake them ahead of time to serve later.I like to freeze them and take out a couple at a time when I'm in the mood for a little sweet treat. Microwave two cookies for about 20 seconds for a warm treat or take as many as you need out of the freezer and leave at room temperature to defrost if you want to serve a plateful at a family gathering or party.

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