Sesame mahi mahi sticks and Quinoa with peppers and onions

    

    Easy to make, kid friendly and pretty quick to whip up. I used mahi mahi and I think it turns out better than most other fish because its meaty and has a light flavor. 

    I made a tartar sauce to go with these. Here's the recipe:

          •1/2 cup mayo

          •2 tbs diced pickles

          •1 tbs apple cider vinegar (or a wine vinegar)

          •1 tbs capers

          •1 tsp grain mustard

          •salt and pepper to taste

Just mix all the ingredients in a bowl and store in the refrigerator. I think it taste better after a day so you can make it in advance and it will have more flavor!

    For the fish I start with a plate of sesame seeds and I sprinkle a little garlic powder, salt and pepper in with it. 

I slice up the mahi into little sticks and pat them dry with a paper towel. 

Then I roll the mahi in the sesame seeds till they are coated on all sides

Next I heat up a little coconut oil (or whatever oil you'd like, I use a mix of ghee and coconut oil) and I toss in the mahi (careful not to knock off all the sesame seeds)

Brown them on all sides and take them off to sit on a paper towel to absorb any oil. 

    Next I make my quinoa. I use 2 cups of water and a dash of salt with 1 cup of quinoa. Cook until you see a little ring around the quinoa. 

    While I cook that I sauté peppers, onions, kale and garlic in a pan. 

After the veggies are all cooked, I throw it in with the quinoa and mix it all together! Easy and very healthy! When it's all finished, this is what I've got:

Very good and very nice for summer! I hope you enjoy :)

~Janet ✌

Fresh tomato, basil and avocado salad

This salad reminds me of summertime! It's so colorful, cool and refreshing. If you grow your own tomatoes and basil (which are so easy and can be done in pots if you don't have much space) this salad is will cost you next to nothing to make :). I make enough to eat a nice portion and have a little bit to save for later. Here is what I do (so many different things you can add, tuna, chicken, different veggies, a squirt of lemon instead of balsamic vinegar)

          •1 avocado diced up

          •2 tomatoes diced

          •handful of basil chopped

          •1 clove of garlic minced

          •sea salt & pepper to taste

          •drizzle of olive oil & balsamic vinegar

I toss the avocado, tomato, basil and garlic. Then sprinkle a little corse sea salt and pepper. Then spray (or drizzle) with a little olive oil and balsamic vinegar. Toss together and that's it! No cooking and it's filling and full of vitamins. This salad is fun to add different things to. As a dinner I like to add goats cheese, pine nuts and tuna! 

Do you have variations of a salad like this that you enjoy? If so, please share them!

~ Janet ✌

          

Royal jelly for your health

    I am honestly, in love with bees. I enjoy learning about them and how they live. Something fascinating about how hard they work and how they treat their queen bee, it's just unexplainable! We've recently started keeping bees and I am learning more and more each day. For years now I've kept royal jelly in the refrigerator and my husband and I take little tsp full a few times a week. I believe there are benefits that we still don't know about from things like royal jelly, bee pollen and propolis. 

    Royal jelly is produced by worker bees in their pharyngeal glands. Its fed to the larvae  while they grow. The queen is fed royal jelly her entire life. She grows bigger than the workers and lives for years (the worker for about 6 weeks). Here are some reason I take royal jelly:

        

          •rich in amino acids, protein, fatty acids, iron and calcium

          •contains vitamins B, C, D & E

          •helps balance hormones

          •helps maintain a healthy menstrual cycle

          •helps reduce the signs of aging

          •can reduce inflammation

          •immune system boost

          •boost fertility; a study showed a 40% increase in fertility when taking royal jelly. 

     If you have an allergy to bees, you should avoid taking any bee products. However, if you have no allergy, I believe there are lots of health benefits to bee products. Honey, royal jelly, propolis and bee pollen, they all have so many different uses and benefits. I only enjoy the taste and texture of honey, my propolis, pollen and royal jelly, I take quickly and usually have a chaser ready ;) but I know I feel good taking them. 

     Do you take any bee products? 

~ Janet ✌

          

Homemade chocolate syrup

 

   Sometimes we need a sweet treat! Here's a delicious chocolate syrup that could be used on ice cream, on fruit or to make chocolate milk and hot chocolate. And although it has sugar, it's a lot better than the store bought chocolate sauces. You can make sure to use good organic cane sugar and good cocoa too, so it's made with the best ingredients. It can store in the refrigerator for weeks. It's very easy to make. Here's what you'll need:

           •1/4 cup water

           •1/2 cup organic cane sugar

           •1/4 cup cocoa

           •1/4 tsp vanilla extract

           •pinch of salt 

Bring water to a quick boil on a high flame. Turn heat to medium, add sugar and cocoa and mix till its all dissolved. Remove from heat and add vanilla and salt. Mix well and serve or refrigerate. 

    For chocolate milk we use about 1-2 tbs syrup for a cup of milk. I'm not sure where we got this recipe but its great for hot chocolate in the winter on a cold day and over vanilla ice cream in the summer 😃. I hope you enjoy! Do you have any homemade sweet treats that you enjoy in your house?

~ Janet ✌

Garlicky avocado dressing

    This is one of my favorite dressings, it's perfect as a veggie dip and sandwich spread too! Everything in it is great for you and I love anything that helps me get some raw garlic into my life. Takes a minute to whip up. Here's what you need:

        1 avocado 

        2 tbs plain yogurt

        1 clove of garlic chopped

        1/2 lemon juiced

        4 tbs water (might need to add a little extra if its too think)

        Salt and pepper to taste 

Add everything to you blender, this is perfect in a magic bullet kind of thing. Blend until smooth. Add water if its too thick for you. Use right away on salad or sandwich or as a veggie dip. It will store for a little while in refrigerator. Enjoy!

~ Janet ✌

London broil with horseradish mashed potatoes, sautéed greens and cinnamon carrots

    Happy Friday! I posted the finished picture of this meal earlier in the week, on my Facebook page (the green kitchen 24_7) now here is the recipe! This could be done to any meat, I'm feeding 5 people and a London broil works great for us. As always, I would say please stick with pasture raised grass-fed meat, no antibiotics, no vegetarian fed....big difference between vegetarian fed and grass fed. A nice grass fed piece of London broil won't be too much either and if you don't eat it all, you can make a great salad with the cold meat the next day. Here's how I prepare the marinade:

    Marinade: 1/8 cup balsamic vinegar

                     1/8 cup soy sauce

                     1/8 cup olive oil

                     1 Tbs Worcestershire sauce

                     3-4 cloves garlic chopped

                     1 1/2 tsp rosemary

                     1/2 tsp thyme

                     Sprinkle of salt and pepper

                     1-2 lb London broil

    This sauce is certainly enough to cover up to 2 lbs of meat. Next I mix everything together then pour over the meat, cover and refrigerate for at least 2 1/2 hours. (I try to do 4-5 hours but don't always have that much time) After that I take it out and let it sit for about 30 minutes to warm up a bit. Set the over to broil, put the meat on a baking sheet (i use an iron one that can handle the heat of the broiler so make sure your dish can) I pour the juice over it and put the meat in for about 6 minutes each side (we eat ours medium rare so keep yours in longer if you like it more well done). After the time is up I take it out and let it sit 10 minutes before cutting. 

Just poured on the marinade:

After being refrigerated for a few hours and let to sit at room temperature getting ready to pop under the broiler:

Just out of the oven and ready to sit:

    Next up, horseradish mashed potatoes:

                  8 large red bliss potatoes, cleaned not peeled then boiled till soft

                  1 1/2 tbs butter

                  1/2-3/4 cup plain yogurt

                  1/8 cup milk

                   Salt and pepper to taste

                  1-2 tbs creamed horseradish (depending on your taste. 1 tbs adds a good amount of flavor so start there and add more as desired.) After potatoes have finished cooking (fork slides in easily) drain them, put them in a mixing bowl add the rest of your ingredients and mash up with a spoon or whisk. You can use a mixer, whatever's easiest for you. I like using a whisk. Mash them up and make sure all ingredients are mixed in well. 

    Now for the veggies:

These greens were a mix of kale and rainbow chard. A healthy bunch of both. Cleaned, deveined and ripped up. You can substitute any green you'd like. 

          Healthy bunch of greens

          5 cloves of garlic minced

          1/4 cup diced onion

          1 tbs bacon fat

          3-4 tbs water or stock

Add bacon fat to the pan to melt, toss in the garlic and onion to open the flavor. Now add your water, turn the flame up a bit so it starts to boil then toss in your greens, cover and turn down the heat. Let it sit a minute then mix it up. Should only take a few minutes to finish these, you don't want your greens over cooked  or they will have a bitter flavor. 

    Cinnamon carrots:

I used some little carrots from the garden for this so I left them uncut and just removed the tops. You can cut your carrots however you'd like them. I usually as a rule use about 1 carrot per person if they are normal size. I also leave them unpeeled because there's plenty of good stuff in that skin, cleaning them work just fine.  

             1 tbs coconut oil

             Salt and pepper to taste

             1 tbs honey or maple syrup

             1/8 cup water or stock

             1/2 tsp cinnamon

For this I melt the coconut oil, add the carrots, salt and pepper. Then I put in the water or stock, just enough to cover the bottom of the pan. Then I sprinkle on my cinnamon and cover and cook on a low  flame. But check to be sure you don't cook off all the liquid while they cook, if it is getting low add a bit more, you don't want them to burn. I leave my carrots a little crisp in the center, don't want to over cook them.

Everything ready and waiting to cut the meat

Nice combination of flavors, plenty of vitamins and minerals and even with getting organic veggies and grass fed meat, this meal won't cost you much. And it comes out looking so pretty and colorful! 

I hope you enjoy this.  If you try it, let me know what you think! 

~ Janet ✌

                  

Treating vaginitis

    We can call this a TMI Thursday post! If you're a woman, chances are you have had or at some point will suffer vaginitis (yeast infection). Around 75% of women will get them in their lifetime. Some women get them more frequently and about 5% of women will get them 4 times in one year! We all see the commercials for over the counter creams...the girl looks uncomfortable and in pain, feels gross itching, burning the whole deal. Then she's out smiling and looking great because she's used that companies cream, which is probably full of things you can't even pronounce. But it can be much much simple to get some relief, in a natural way. 

    Frequently yeast infections happen around your menstrual cycle or pregnancy. This is because they are usually caused by a change in hormonal balance. Something has disturbed the micro-organisms living in the vagina and that can lead to an overgrowth of candida. Candida feeds off of sugar so if you ever feel a yeast infection beginning, cut the sugar right away! Also avoid any bubble baths or extra soap on the area, the soap will dry your natural oils and make things worse. After eliminating the sugar in your diet, begin these few things to help wipe out the excess yeast. 

 

   Tea bag compress-tea contains tannin and it can help stop the itchy feeling. Soak your tea bags in hot water then allow them to cool. After they have cooled, apply them externally to the vaginal area and let it sit for a little. After doing this, sit for a few minutes and allow yourself to dry well. Yeast love a warm, moist environment so you don't want to cover yourself with any moisture from the tea. Getting plenty of air will help rid you of the yeast too. You can also put these tea bags in the refrigerator before applying, the cool will help constrict your blood vessels and help with inflammation. 

    Yogurt all around-you'll want to start eating yogurt right away. Best is to get plain yogurt and just mix some things in yourself, remember you don't want the commercial yogurts, they are packed with sugar, it'd be counterproductive. So a nice plain yogurt is best (add nuts and raisins for taste). In addition to eating the yogurt, you should also make some compresses with it. Cover a towel with some of the plain yogurt and sit it in the vaginal area for a bit (you will probably feel great relief from the cool temperature and the bacteria in the yogurt will help balance that bad bacteria). After this rinse off and dry completely. You can do this a few times throughout the day. 

    Cotton-it's best to wear natural cotton underwear if you're fighting a yeast infection. You may also sprinkle some cornstarch right in the crotch of them to keep the area dry. 

    If you are getting recurring yeast infections, you should talk to your doctor and see whats going on. Also if you aren't feeling relief in two to three days with doing these things, maybe give your doctor a call because there could be something more going on and you'll want to catch it before it gets out of hand. But certainly before you run out to buy the creams they sell you on the commercials, try some natural stuff, it can help much more helpful and at least you know what you're putting on yourself. 

~ Janet ✌

    

    

Skin brushing, a nice addition to your morning routine

    When I started learning about Ayurveda, I learned many easy ways to improve my health. Most things were simple and I just added them to my morning wake up routine. One of the things I saw the most benefit from was dry skin brushing. I noticed healthier, brighter looking skin after I started. My skin felt softer and looked so much nicer. 

    Our skin is our largest organ, it absorbs things quickly and also is responsible for eliminating a large portion of our toxins. Think of your makeup and lotions (especially if they aren't natural...if you wouldn't eat it, you should apply it to your skin) they are all being absorbed right into your skin and going into your bloodstream. These things can clog your pores as well. Dry skin brushing will help exfoliate and rid your body of some of the build up from these products. It will open your pores and help them breath properly. Dry skin brushing can help improve circulation, stimulate your lymph system and even help eliminate cellulite.  

    It's very easy and inexpensive to get started. It's best to buy a nice long handled brush with soft, natural bristles. Best time to do it would be in the morning before our shower. It takes about 2 minutes to brush your entire body. Start with your feet and work in long, straight light strokes upward. You want to work your strokes toward you heart. Then from your feet move to your hands and brush up towards your shoulders. Avoid any skin that is damaged, never brush over wounds. When you get to the stomach area you should work in even clockwise circular motions. Your skin will be pink after you are finished, but it shouldn't be red or irritated. Now get your shower and clean as usual (I use a nice Ayurvedic soap, all natural and contains great herbs and oils). After you might apply a natural oil like jojoba or coconut. 

    That's it! 2 extra minutes and you will gain a lot of health benefits. By helping the lymph system, you essentially boost your immune system too! Always be sure to clean your brush well after each use, remember its full of dead dirty cells, you want to keep it fresh and clean. 

~ Janet ✌

My favorite kale chip recipes

    I have had so much extra kale from the garden that I have been thinking of things to do with it. Today I've been experimenting with kale chips. After eating probably a pound of kale I found two favorites! The first (sea salt kale chips) was a hit with my kids. Here it is:

        I deveined, cleaned, dried and ripped up about 10 big kale leaves. Covered a baking dish with parchments paper and spread the kale out. I sprayed it with a little coconut oil and sprinkled it with corse sea salt. Put it in the oven at 350 for about 10-15 minutes and they were cooked perfect and had a nice light flavor. 

    The next way (spicy bacon kale chips) was by far my favorite! Here it is:

        Devein, clean, dry and rip up about 10 big leaves of kale. Parchments paper on the baking sheet. Spread out the kale now I drizzled it with (1/2-1 tbs) melted bacon fat, sprinkle with cayenne powder and chili powder and a little course sea salt. Bake 10-15 minutes at 350.  These were Spicy and had a little Bacon flavor. I honestly could have eaten an entire other serving. 

    How do you like your kale chips? There are endless ways to make them! They have such a great crispy crunch texture, they're addicting! 

~ Janet ✌

Fermented food flavorful and healthy

Our kimchi sitting out for a few days before refrigeration. Smells yummy already!

    Fermented foods have been around for thousands of years. Fermenting food will extend the life of your food. They are full of active live cultures that are beneficial to your gut health. Your gut health is very important, we have to keep a balance of good and bad bacteria in our gut. These days we eat so much processed food and sugar, take so many antibiotics and are exposed to so many toxins that our gut is taken over by bad bacteria which cause a weakened immune system. Fermented foods help add in some good bacteria and boost your immune system! 

    Fermented foods are easy to make at home and pretty inexpensive. The process of fermentation makes things easier to digest because it basically had already partially digested the food before you eat it. It also helps your body to absorb nutrients more efficiently. 

     Here are some fermented foods that are pretty simple to make at home and you will get tons of benefits from eating them. 

    •ketchup

    •kefir

    •yogurt

    •kimchi

    •kombucha

    •pickles

    •pickled veggies 

This week I made some kimchi with my kids, they loved doing it and there was plenty for them to help with. We also made ginger carrots, which should be very tasty. You don't need any fancy equipment to ferment food either, a good bowl, meat hammer and wide mouth mason jars will pretty much do it! 

A nice amount of liquid should cover the top of your veggies when finished. 

Enjoy your fermented foods! I will post some recipes and step by step pictures of some of the things we make around here in future posts. Feel free to share your favorite fermented food recipes here! 

~ Janet ✌

Red raspberry leaf tea for reproductive health

    It wasn't until my second pregnancy that I heard about the benefits of red raspberry leaf tea. On the advice of my midwives I got a few boxes and started drinking it sometime after my first trimester. Before I started drinking it, I looked into the benefits. I was really happy with what I learned. 

    It's not just good during pregnancy, it's just all around good for female reproductive health. It strengthens the uterus and can help regulate your menstrual cycle. Reduces cramps and heavy periods. It is also beneficial to the health of your gums and can help ease pain and reduce inflammation. 

    During pregnancy it can help ease morning sickness and soothe your stomach. It's said to shorten labor and can help tone your uterus after birth. It's a good source of many important vitamins and minerals, whether pregnant or not. 

     Raspberry leaf tea is high in vitamin A, vitamin B, vitamin C and vitamin E. it's a great source of magnesium, potassium, iron and calcium. As with anything, ask your doctor before you start drinking raspberry leaf tea during pregnancy. If you get the ok, I think you will be happy with the benefits. I enjoy it hot or even iced, it's got a great mild flavor. Do you already drink raspberry leaf tea? If so, how do you enjoy it?

~ Janet ✌

Natural ways to turn a breech baby

    There are so many things to think about before you deliver you baby, if at the end of your pregnancy you find that your baby is breech, that adds yet another thing to think about. Most babies turn on their own when they are ready but if you are getting close to the end and would like to give yourself the best chance of natural delivery, you can't waste time waiting to see if your little one will get in proper position. 

    My second pregnancy was wonderful, I had great midwives and was planning for an HBAC (home birth after c-section). Everything was looking good with me and baby right up until the last couple weeks when I found out the baby had flipped and was completely breech. I had to get her to flip back to correct position or I had no chance of a home birth. Here are the steps I took to (successfully) get her to turn. 

     Moxibustion- I went to my acupuncturist and she showed me how to administer moxa at home. Moxibustion is the burning of herbs at acupressure points. For help with my situation we burned the moxa at pressure point BL 67, which is the corner of the pinky toe. As soon as we would put the moxa next to my toe, we could see the baby moving all around! It was very neat to see it happen. 

     Chiropractic care- I also found a chiropractor who specialized in the Webster technique. This helps get your pelvis in balance and function properly. I went 3 times a weeks and always felt much looser after. Even if you're not dealing with a breech baby, chiropractic care is great while pregnant. 

    Frozen veggies- a few times a day I placed a bag of frozen peas on the top of my belly. The baby won't enjoy the cold sensation so it should get them to move away from it. You can also try holding something warm at the bottom of your belly to get them to head towards the warmth.

     Music- I played music at night at the bottom of my belly. I just put the headphones right around the base of my stomach and let it play for a while. They like the noise and will generally go towards it. 

    Flashlight- this works just like the music. Shine the flashlight around the bottom of your belly and hope they will come towards it. 

    Water- in order for baby to have enough room to flip around they have to have a fully hydrated mama. Make sure you are drinking enough to replenish your amniotic fluid. 

    Ironing board- lean an ironing board against the couch and lay on an incline. Do this for about 10-15 minutes 3 times a day. Stop if your get dizzy or lightheaded. This is also a good time to play some music at the bottom of your belly. 

     Table top- get down on hands and knees in a yoga table top position and have a little stretch. This gets baby to drop out of your pelvic area and provides room for them to flip around.

    I had success in getting our baby to turn and I used all of these ideas so I can't credit just one. If you have a breech baby, there are many things to try before you decide to go in for a c-section or anything like that. Hopefully some of these are helpful.~ Janet ✌

    

Hair care from the kitchen

    Most commercial shampoos are loaded with chemicals, even some "natural" shampoos are full of things you certainly wouldn't eat. If you wouldn't eat it, why put it on your skin? Your skin soaks things these chemicals ip and sends them right into your system. We started changing our body care products about 12 years ago and shampoo was one of the first things we changed. 

 

   I started out using only Dr.Bronners soap as my shampoo and body wash. It worked in my hair for a while but then my hair started feeling stiff, dry and looking really gross. Although I believe it's one of the best soaps around for basically everything else, it just didn't work in my hair after some time. I switched to "no poo" method which is use a lot now. 

 

   The no poo method has gotten a lot of attention. I think it's a very good way of cleaning and conditioning your hair. However, it can be damaging to your hair so I like to mix it up with a few other things. Here's the no poo recipe I use:

    •1 tbs baking soda mixed with 1 cup hot water add to squirt bottle.  

    This will be your first rinse (the shampoo) squirt it in, massage it all over your scalp and rinse.

    •1 tbs apple cider vinegar mixed with 1 cup water add to squirt bottle 

    This will be your second rinse (your conditioner) squirt it in your hair, massage it all over and rinse. 

    Next is a honey shampoo, this really makes your hair look great. It may take a few times to get your hair used to it. But you are sure to like the results of this wash. Here's how to make it:

    •1 tbs raw honey-good quality honey

    •3 tbs warm water

    •2 drops rosemary oil or your favorite essential oil

     •mix well, pour all over hair and work around with your fingertips. Rinse and let dry. This is a great conditioner. 

     Olive oil treatment. This will leave your hair shiny and soft and looking very healthy. 

     •dampen hair, work around 1/4 cup of olive oil. Cover with a towel and let sit for 20 minutes. 

    •remove towel and shampoo hair and dry. 

    Yogurt rinse. This give a boost of protein to your hair. It makes it soft and shiny. It's very soothing on your scalp as well. 

    •coat your hair with 1/4-1/2 cup plain good quality yogurt. 

     •let sit 15 minute

     •shampoo and dry

    Egg wash. This will also give your hair some protein, adding softness and shine.  

    •beat an egg, maybe 2 depending on how much hair you've got

    •add a drop of rosemary oil (or your favorite essential oil)

    •work the egg around dry hair

    •cover with towel for 15 minutes

    •rinse hair thoroughly with tepid water, not hot or you might cook the egg :-/. 

    Rosemary rinse. This conditions your hair and makes it shine!

    •2 cups boiling water

    •1 small bunch of fresh rosemary (2 tbs dry rosemary)

    •add rosemary to water after its boiled, steep at least 45 minutes (I usually steep it till its room temperature)

    •pour the rosemary rinse through your hair comb through and let dry. 

    Have you had any luck with making your own shampoo or using any of these methods? I love trying new things so I'd love to hear other natural hair care tips!

~ Janet ✌

    

Herbs for your health

    Herbs are probably one of the best things you am add to your meals. They are very nutrient dense, providing you with many vitamins and minerals. They are fantastic for detoxing the body, increase metabolism and have been used in medicine for thousands of years. Best of all, they are pretty easy to grow, even through the winter! If you can't grow them fresh, they are packed with benefits dried too and they keep for 6 months-1 year. Here are some easy to grow, easy to find herbs and the vitamins and minerals they provide. 

    BASIL- good source of vitamin A, vitamin C, vitamin K, iron, calcium, magnesium, potassium, fiber and B6. 

    

    CILANTRO- good source of vitamin A, vitamin C, vitamin K, B6, folic acid, riboflavin, niacin, beta carotene, potassium, calcium, iron and manganese 

    DILL- good source of vitamin A, vitamin C, calcium, manganese, fiber, iron, folic acid and riboflavin 

    OREGANO- good source of vitamin A, vitamin C, vitamin K, fiber, potassium, calcium, iron, manganese, magnesium, carotene B and antioxidants. 

    PARSLEY- good source of vitamin A, vitamin C, vitamin K, B vitamins, folate, iron, antioxidants, potassium, calcium, magnesium and manganese. 

    ROSEMARY- good source of vitamin A, vitamin C, folic acid, riboflavin, potassium, calcium, iron, copper, and magnesium. 

    SAGE- good source of vitamin K, flavonoids, folate and calcium. 

    TARRAGON- good source of vitamin A, vitamin C, folate, pyridoxine, niacin, thiamin, riboflavin, potassium, calcium, iron, copper and zinc

    THYME- good source of vitamin A, vitamin C, vitamin E, vitamin K, B6, iron, manganese, calcium, fiber, potassium, selenium and folic acid. 

    We tend to add herbs and only think about the great flavored they add but they are so much more than just flavor enhancers. To actually go over the health benefits of each herb I think I would have to cover them one by one because they all have such amazing health benefits. Many herbs are very rich in calcium, iron and folic acid which is especially beneficial to pregnant women so if you're pregnant or trying to get pregnant, try to throw some extra herbs in to your meals. Also they are very rich in vitamin K, you can up your intake postpartum and avoid a synthetic vitamin K shot for your newborn (that is if you're breast feeding as the vitamin K will pass right through to your baby and is a lot safer). 

    Try adding some fresh herbs to your salads. When you're feeling yourself getting sick you can juice some oregano and take it as a shot, it will be very helpful in speeding up your recovery. 

    

~ Janet ✌

Manuka honey

    If you're like me, you reach for honey when you have a sore throat or cough. Take a little local honey for allergies but have you heard about manuka honey? It comes from New Zealand from bees that pollinate the manuka bush. 

    Manuka honey contains high levels of methylglyoxal (mg) which is an antibacterial component found in the manuka flower. It has great germ fighting properties. Manuka honey has a rating system known as the UMF (unique manuka factor) the higher the number, the better. Anything rated under a 10 is not worth the extra investment. 

    Manuka honey has been used for a very long time in healing wounds and burns. It relieves pain and inflammation when applied to the affected site. You can dab a little on your bandage when covering your wound. It will help fight infection. 

    Recently there have been more claims that manuka honey can help treat many different ailments such as dermatitis, abscesses, MRSA, prevent cancer, reduce high cholesterol, treat diabetes and even treat GI problems. We will have to wait and see some more testing come out to verify these claims but it certainly looks good for manuka honey if these are true. 

    I can say that I use it on all wounds and burns and see fantastic results. I have applied it to cysts and they have gone down quickly. I always use manuka honey in my warm tea when anyone has a sore throat. Most other honeys hydrogen peroxide (which is what is most helpful in honey) is destroyed by heat, manuka honey keeps most of its beneficial properties when added to heat so even in a hot tea, you will get the benefits from it. 

    It is a little pricy but well worth the investment. It will not spoil, you can keep it in your pantry or medicine cabinet for as long as you'd like. As we learn more about its benefits I'm sure you won't be sorry you have it! 

~ janet✌

Knowing the best fats/oils to use

    There are so many different fats and oils to choose from, it's hard to know which ones to use. I follow a traditional diet and do not feed into the myths about low fat diets being healthy. We all need fat, good healthy fats to maintain a happy healthy body. Infants and children especially need a diet rich in good healthy fats, it's beneficial to brain development. 

    Years ago I used olive oil for most things, I'd heat it up with a high heat and not even think about the possibility of it going rancid in the process. These days I only use coconut oil, butter or animal fats to cook with and bake with. They do not go rancid when heated, they are very stable and they have a nice balance of omega 3 & 6. It's best to cook with oils that will get semi solid at room temperatures. Here's a quick rundown of some oils out there. 

     Olive oil-you can heat olive oil at lower temperature to keep it from turning rancid. It doesn't hold up to a higher heat though so its best used in salad dressings or sauces that don't require much heat. It is a long chain fatty acid so you're more likely to get a build up of fat from olive oil than shorter chain fatty acids like butter and coconut oil. Something to keep in mind if you are trying to lose weight. 

     Peanut oil-it can stand a medium heat without going rancid so it's not bad to do a little cooking with. However it is high in omega 6 and that has been shown to cause many health issues. You want to keep a balance of omega 3 & omega 6. We tend to have diets high in omega 6 and its best to avoid things that will throw this out of balance for you. So keep peanut oil use to a minimum. 

    Sesame oil-very similar to peanut oil. Can stand heat without its antioxidants being destroyed but it is also high in omega 6 which isn't ideal. I use sesame oil a lot for oil pulling and sometimes to apply to my head and feet before bed to promote better sleep. It's used often in Ayurvedic health. I keep it around for those purposes and to make the occasional Asian dipping sauce. 

     Flax seed oil-should never be heated, always keep refrigerated. It is high in omega 3 which is good to keep us in balance with our omega 3's & omega 6's because again, we tend to have diets that are too high in omega 6. 

    I stay away from safflower, corn, sunflower, soybean and cottonseed oils. None of these oils should ever be consumed after they are heated as they become rancid very quickly. Corn and soy are both high in GMOs so it's hard to even find these that are good quality. 

    Coconut oil-this is my favorite oil for baking. I enjoy tossing my veggies in it when I'm cooking them. It can handle heat and has many health benefits. It contains lauric acid which is anti fungal and anti microbial. Be sure to buy a good quality coconut oil. I also use coconut oil for many beauty/skin care needs. I make facials with coconut oil and baking soda. I use it as my protection from the sun when needed. Can heal diaper rash and many many other things, I'd say its always good to have on hand. Try it in your coffee, delicious!

     Lastly canola oil-I'd say stay away from it all together. It's got a high sulfur content and goes rancid very easily. During its processing the omega 3's turn into trans fatty acids. It has been shown to cause heart lesions and cause a vitamin E deficiency. It's made from the rape seed which is not suitable for human consumption due to the erucic acid it contains that has been associated to fibrotic heart lesions. 

    We have been scared away from good fats by the idea that they cause high cholesterol and heart disease. We have replaced them with low fat vegetable oils that are not healthy and do not keep the same properties when heated. The truth is, we need these fats and should be consuming them. So feel free to cook your eggs in butter and your  greens in bacon fat, it's not as bad as you'd think, they provide you with many health benefits! I never miss the chance to add a good, grass fed butter to our meals, it adds flavor and it is very beneficial. Be sure to spend the extra money on good quality butter and animal fats though, commercial ones are full of chemicals and come from unhappy abused animals, that is not what you want to consume. Kerrygold is a great brand you can find in the health food store. Also ghee is a wonder addition to your diet and can be found all over, I find it is very tasty too. 

~ Janet ✌