Save The Greens!

Is your spinach looking kind of sad? Kale looking wilted? Don't toss them quite yet!

Here is a great idea for your extra greens or for when they're looking kind of frumpy. Just blend them with a little water, pour it into ice cube trays, then freeze! These handy cubes can then be tossed into your smoothie for a quick way to add your greens. Plus they'll give your smoothie that extra chill.

Find out how to, and more ideas:

http://www.mywholefoodromance.com/2014/01/ice-pops-and-green-blocks.html

Nautral Headache Relief

Headaches are the worst. There's no sugar coating it. I myself suffer from headaches and occasional migraines and they are no picnic. I have found that regularly visiting the chiropractor does help, but there are times that it can't prevent a tension headache or even a migraine.

I have tried several different things, from sitting in the tub with my feet in warm water with a cold compress on the back of my neck, to pinching the nerves in that flap of skin between your thumb and index finger. Sometimes they seem like they're working, though I can't be too sure whether or not I was just distracted.....oh look, a bird!

Here are some natural remedies to try for your headache, as well as a few preventative ideas:

http://everydayroots.com/headache-remedies

Don't Be Fooled By These Foods

Don't feel bad if you've fallen for these seemingly healthy foods too. I had used olive oil for years before I knew that it could be dangerous at high temps, so I've switched to grapeseed and coconut oils for cooking, but still use olive oil for things like salads, pasta, etc.

If you're a fan or following The Food Babe at all, you know all too well why Subway is on the naughty list. A side of yoga mat on your sub, anyone? Yuck.

There is a lot of controversy about dairy and to that I say to each their own, and I personally have a very hard time envisioning a world without cheese...

Here's a list of 8 foods people think are healthy, but they really aren't:

http://www.mindbodygreen.com/1-9426-8/8-foods-people-think-are-healthy-but-arent.html

Making Your Own Bone Broth

Not making your own broths? Start now!

Earlier last week I had made a small turkey for dinner. We picked off what appeared to be most of the meat for our meals (5 individual meals actually) and I was left with some odds and ends and the bones. In the past, I would have tossed that bad boy into the garbage. I had no idea that the already cooked, picked apart turkey could still provide for us...many times over in fact.

Knowing that I wouldn't get to it right away, I threw the turkey bones (sorry, saying carcass sounds nasty) into a ziplock and into the freezer. This past Sunday morning I knew I'd have enough time for my bubbling brew so I pulled it out to start making my stock. I filled my stock pot with water (how much water depends on how much broth you want, and how much poultry/bones you have), added the turkey bones, and added in organic carrot, celery, garlic and onion. For seasoning I used ground black pepper, Himalayan pink salt, bay leaves and fresh parsley. I then covered my pot, turned the stove on to medium heat and went about my day. After a couple of hours I turned it down to a simmer.

Now, I started out with the intention of just making the stock to keep on hand. To do this, you'll just simmer for a minimum of 10-12 hours (or up to 24), let it cool, then either keep in the fridge and use within 5 days, or you can freeze it. However, ten hours of amazing smells later, I was turning it into soup for dinner. To turn it into wow this smells so good I have to eat it now soup, all you do is carefully strain and pick out all of your bones, skin, etc. Then I shredded any larger chunks of meat and threw them back into the pool with some homemade Amish noodles. After about 15 minutes it was ready to eat, and it was oh so delicious. This one pot provided quite a bit of soup, and by that I mean after 3 of us had it for dinner, we still had enough for 2 lunches, and there were still leftovers!

I had used quite a bit of water, so there was a lot of stock left at the end of our soup with very few noodles and chunks. At this point, you can either eat a very brothy soup, freeze your leftover broth (either all together, in 1-2 cup increments, or in ice cube trays to use for cooking later), or, you can use that broth to make a third dish. I wash planning to make a casserole last night that ordinarily calls for cream of chicken soup a.k.a cream of chemical soup-bleh! So in place of those nasty little cans, I made a roux, added in my leftover stock, some milk, ground black pepper, and whisked my way to a perfect, super yummy sauce for my casserole.

After the turkey dinner, turkey noodle soup, and casserole, my meal count was up to.....drumroll please.......FOURTEEN meals as a result of one little turkey!

Not only is this process very resourceful and wallet friendly, but the bone broth provides tons of nutritional benefits as well. Besides tasting pretty amazing, it is a highly nutrient dense food. This broth is packed with minerals and can help to boost your immune system, hence chicken noodle soup when you are sick. It is high in calcium, magnesium, amino acids and phosphorus content which also makes it great for hair, skin, nails and joints. That's not all. Bone broth can also improve allergies, digestion and brain health as well.

By making your own versus buying canned, processed broth at the store, you're also eliminating high sodium content, preservatives and other nasty chemicals, and most likely MSG. Not to mention you get outstanding, homemade flavor and only one pot to wash. Enjoy!

Make Your Own Dusting Cloths

Do you have pets or children? If so, then you'll love these homemade lemon dusting cloths!

Ever think about what kind of nasty chemicals are in your cleaning supplies? What about that can of wood cleaner? We spray down the wood furniture with good intentions of a clean house. Meanwhile we're breathing in these fumes, and so are any kids or pets in the house. A little later, your kiddo is eating a snack, drops a piece on the table, then picks it back up and eats it. Or your dog decides to help you clean and licks a spot off the table (my dogs LOVE helping me clean!). How many chemicals have they just consumed?

These quick and easy lemon cloths are the perfect alternative to harsh chemicals and questionable residue left over on your furniture.

Here's the simple DIY on how you can make your own to keep on hand:
http://everydayroots.com/homemade-lemon-dust-cloths

The Dirty Dozen & The Clean 15

The Dirty Dozen & The Clean 15...sounds like a band, right? Nope.

You may have heard it before, to stay away from "The Dirty Dozen", but do you really know what that means? Maybe you haven't heard of it at all. Here's a basic breakdown of  what that even means, and why you should avoid them.

The dirty dozen is a list of 12 fruits and veggies that you should avoid at all costs if they're not organic. These evil 12 are the worst when it comes to pesticides and toxins, and we're not just talking about your backyard bottle of Round-up. These pesticides can leave a residue on your produce that doesn't always wash off, and can even be absorbed into the plant.

Here's the dirty line up:

*Apples
*Celery
*Cherry Tomatoes
*Cucumber
*Grapes
*Hot peppers
*Nectarines
*Peaches
*Potatoes
*Spinach
*Strawberries
*Sweet bell peppers
(Plus collards, kale, summer squash & zucchini get an dishonorable mention)


Now for the good news! Yay food good news on Fridays! There is also a list of "The Clean 15" which is produce that is safe to purchase conventionally. This doesn't mean that they don't use pesticide at all during the growing process, but it's a low residue and can typically be removed with washing.

**One of the best ways to wash your produce to ensure that you're removing as much as possible is to soak it in a water and vinegar mixture. Mix 1 part vinegar to 3 parts water either in a large bowl or in your clean kitchen sink. Let the produce soak for a couple of minutes, then rinse and dry. If you'd rather wash them before you eat them, you can mix the same ratio in a spray bottle, wash, and rinse.

Here's a list of the Clean 15:

-Asparagus
-Avocado
-Cabbage
-Cantaloupe
-Corn (beware of GMO's here)
-Eggplant
-Grapefruit
-Kiwi
-Mangoes
-Mushrooms
-Onions
-Papayas
-Pineapples
-Frozen sweet peas
-Sweet potatoes

Naturally if you're trying to avoid any and all pesticides then you may prefer to buy all organic. But if you're trying to eat healthy and clean on a ramen noodles budget, then you can breathe a little easier and buy these items conventionally.

I also highly, highly recommend growing your own food even if it's only an herb garden or tomato tree. Also check out your local farmers market. Not only are most of the items there organic (even if they're not certified), but they're also locally grown and you can find a great variety there as well. If you're interested in canning or preserving your produce this is also a great option as most vendors will offer a better price when you buy in bulk, and may even have some "scratch & dent" victims for even less.

Of course I want to remind you to not get discouraged. Even if you can't buy organic, don't have an organic market near by or just plain don't care to buy organic, I have to agree that at least you're getting your fruits and veggies and you're trying. That's another step you're taking towards cleaner living and better health, so good job!

Why You Should Be Drinking Vinegar

Sounds wrong, but it's oh so right.

Apple Cider Vinegar that is. This amazing and pungent liquid comes with a large entourage of health benefits and uses. The reason I began drinking it was for heartburn, believe it or not. For a while I was getting bad episodes of heartburn that would make me cough and feel super uncomfortable. Prior to learning how nasty the stuff is, I used to reach for my trusty pink bottle for relief. But I wanted to try something different, that wouldn't be the equivalent of dumping concrete into my gut. After some research and asking around, I found apple cider vinegar (ACV). At first I was very doubtful...because when your whole chest cavity and throat are on fire, the last thing you think could ever help would be stinky, acidic, vinegar.

I read that heartburn relief was just one of the many things ACV could do so I gave it a whirl. When purchasing your ACV you want to make sure and buy raw, organic, and you want it to contain "the mother", which is an almost stringy substance that contains molecules with living nutrients and good bacteria. I myself like to use Bragg's Apple Cider Vinegar.

Now, don't do what I did. The first time I attempted to drink my ACV was in plain, cold water. Yick! Then I figured out the right method to the madness: warm water, ACV, and honey! So much better-trust me. Basically I just heat up my water, add 1-2 TBS of ACV, and however much honey I feel necessary that day. Hey don't judge, some days require extra honey, honey. And speaking of honey, that has a host of it's own benefits, just make sure you buy local honey and not store bought. (Did you know that honey is not regulated by the FDA to list ingredients and can contain up to almost half corn syrup? Or that most store bought honey has had all of the pollen removed? So hit up your local farmers market or co-op and buy some local goodness.). I'll even add cinnamon sometimes which also has some awesome health benefits, but more importantly it makes you feel like you're drinking apple pie in a mug.

Some important notes and rituals that I use for my ACV. First off, ACV can be hard on your teeth directly, so I always use a straw and rinse my mouth with plain water after I'm done. I try not to brush my teeth first to better protect them but seriously, toothpaste and ACV? Bleh. HUGE important detail: Do NOT heat your ACV in the microwave. You can heat your water in there, then add it, but don't put the ACV in there. The microwaves can actually kill off some of the good bacteria and cultures and we need those little guys good and healthy so they can work their magic.

Now for the good stuff, the benefits of drinking AVC:
~Regulates your body's pH
~Natural anti-viral, anti-fungal and antibacterial
~Removes toxins from the body
~Aids in regularity
~Helps with weight loss by breaking down fats
~Clears skin
~Regulates blood pressure
~Reduces bad cholesterol
~Relieves sore throats
~Helps with stomach upset
~Relieves heartburn & indigestion
~Controls blood sugar levels
~Reduces inflammation
~Helps to relieve colds & flu

Aside from drinking your ACV, there are also many other uses for it:
~Face toner-apply with cotton ball then rinse
~Relief for rashes, stings, burns, and skin irritations
~Aids with yeast overgrowth-add to warm water for foot soak to cure athlete's foot
~Dilute with water and rinse hair & scalp for cleanser & mega shine
~Use 1 part AVC with 9 parts water to soak produce-helps remove pesticides and bacteria
~Relieves and heals boils-apply to area with cotton ball and hold
~Soothing & toxin busting bath soak-add a few capfuls into your next bath
~Natural deodorant
~Helps to ease varicose veins-add to your lotion and apply to legs daily
~Reduces dark spots-apply to area and leave on overnight
~Clears acne-dilute with water 1 to 3 for starters. Antifungal & antibac properties clear pores

These are only some of the benefits of ACV and the list goes on and on. It's crazy to think that something so simple that you walk past at the grocery store every single week can do so much for your health. I was really skeptical when I first read about it too. And wow, even more skeptical the first time I tried it in cold water! However, once I figured out my favorite way to drink it, I began to like it, even love it. And with how many benefits it provides do you really think it matters if you have to add extra honey? Doubt it. So give it a whirl (I mean seriously, buy a small bottle, what do you have to lose besides a few bucks?). You never know, you may become hooked like me and even if it helps with just one little problem, then it's worth it. Enjoy!