Looking to build healthier habits?

SIMPLE CHANGES FOR LIFE-LONG HEALTH

Remember, you don’t have to change everything all at once. Start with small steps that you can feel good about.

  1. Add nutrient-rich foods. Instead of thinking about what not to eat, think about the things you can add to your diet. Strive to incorporate more greens and colorful veggies into your meals.
  2. Eat closer to nature. Concentrate on whole foods in their natural forms, such as fruits and vegetables. If it looks like it did when it grew from the earth, that’s your cue that it’s a healthier choice.
  3. Go for whole grains. Instead of reaching for regular pasta or white bread, look for varieties made with 100% whole grain flour. Better yet, fill your belly with whole grains, such as brown rice, quinoa or barley.
  4. Find alternatives to oil. Believe it or not, you don’t need added oils to make the foods you love. You can steam fry those onions and replace the oil in those muffins with applesauce.
  5. Reorganize your plate. Think of lean meat and fish as flavor boosters instead of the main event. Put beans, whole grains and veggies in the spotlight, and keep servings of meat and fish at 3 ounces or less (that’s about the size of a deck of playing cards).

Healthy On The Go, Spotlight Saturday

All right, I’m going to lay it on the line here people. This stuff is not hard, but it does take some effort, work, and just a little bit of planning. So with this post, I’d like to take just a few minutes to share how our family packs healthy snacks on the go.  Like this amazing display of yummy below from Fully Raw👇🏻😮 serious awesome!


The season will determine the snack. I have a specific criteria I like to follow. 

  • It has to be three ingredients or less. 
  • Cover all taste senses; salty, sweet, sour.
  • No more than 30 minutes to make.
  • Each of my children have to be able to carry their own.
  •  Must not require a bath after consumption. 
  • I don’t want to have to have my car detailed because of what healthy on the go they’ve consumed. 

Surely we have seen snacks being smeared on the insides of the windows and crumbs in places that you did not even know existed. 
And As a homeschool mom; making rounds through the county; with what feels like a 14 hour travel trip, I find myself reaching for multiple convenient items so that we have healthy snacks on the go. This looks different for many people, but I really wanted to highlight some convenient options.

  1. Nuts of any kind.
  2. Homemade flax crackers, baby carrots or peppers with hummus.
  3. Mason jar of celery sticks and nut butter
  4. Mason jar salad.
  5. Any fruit in season (not precut) bring a pocket knife.
  6. Lemon infused water with watermelon stevia.
  7. KOMBUCHA drinks.
  8. Pre made tuna salad, egg salad, or potato salad. Using Veganaise or avomayo.
  9. Gluten free wraps and assemble at location.
  10. Rice cakes.
  11. Plant protein shake, my favorite is this one and also these superfood bars.
  12. Hard boiled eggs.

I have a box load of ideas so this list could get really long, you get the idea right? Really, just keep it simple, easy, and think: grab and go goodies!!
I hope that helps, Jackie

 What healthy ideas have you used?

I’m not going to lie…

Living a life, where Real Food takes center stage, can take effort and time.

But. I have good news. It doesn’t always have to. For those of you who are really busy but would love to have some truly easy and healthy meal ideas to throw together, then this post is for you.

For starters, let’s understand what Real Food is. Real Food, for me, is:

Eating as many foods from scratch.
Eating foods that are minimally processed.
Eating foods that are close to nature.
Eating foods that my great grandma Teeny (she was all of 4ft. tall) would make.
Eating foods that rarely come from a restaurant and/or box.
This is how I keep my family healthy. This is what I love. This is what works for us.

But… A life full of Real Food based on those bullet points above takes time. Quite a bit of time, in fact.

Yes, there are quick recipes that can be made in a slow cooker, (we do this on Wednesdays) like this chicken tortilla soup recipe, this grass fed beef recipe, or these vegan quinoa black bean crockpot stuffed peppers. And, with my recent experience in a Raw Food school (with world renowned chef, Russell James), I’ve learned how easily fresh and delicious plant based, raw foods can be made (20 minutes of prep max with about 15 minutes of “creation” time) and how to quickly sear a grass fed steak (a couple of minutes each side and finish in the oven – that’s pretty simple) topping it with a brown sauce, and properly steaming some vegetables for the side. As well, scrambling up some home raised (we have 6 chickens laying two each daily) eggs or blending a smoothie can be a fairly “fast”,  food experience.

Still… even those simplest of preparations actually do take time and maybe more importantly they take forethought. I have to thaw the grass fed meat. I have to wash the organic vegetables, prep, and steam them. I have to make sure I have demi-glace made (and thawed) for the sauce. As you can see, it can still be a bit of a draining experience from thinking about the process to actually making the food, even if the ultimate food prep is only 20 to 25 minutes for a fabulous dinner.

Where am I going with all this? Well, even though I do those things most of the time, there are times I just can’t.

Enter: Real Food Fast Food. I have a stash of foods that qualify for decent, if not great, Real Food, but make the fastest meals ever: Real Food Fast Food.

There’s a very real place in life for Real Food Fast Food. For those days I’m:

  • tired or not feeling like supermom
  • running around all day with no time to make a proper meal
  • running around all day and need food in a cooler (here’s my latest favorite eco-friendly cooler I love)
  • just coming back from vacation (and nothing is thawed or the refrigerator is pretty empty of fresh produce)
  • working extra hard because someone is in need of just a bit more sweetness (attention) (thereby making my CEO of household job busier)
  • needing a simple break from all out warrior planning, prepping, coaching and teaching with a passion that’s on fire. Quite frankly, that’s a tough one to need a break from!

Real Food Fast Food is not food that I want for every meal, every day of the week, because that would be boring and not much fun. Real Food Fast Food is food with a purpose… Real & Fast.

Here is my list of ideas that can help you have Real Food Fast Food meals when you need a break from the kitchen or you simply have no time to spare.

To qualify for Real Food Fast Food, the food must require MINIMAL preparation, if any at all(!), apart from putting it on a plate or in our hand. It should not require cooking or blending either. Real Food Fast Food is food that you can grab (quickly) when you walk in the door from a long day, and feel satisfied by the deliciousness, high nutrition, and not guilty in the least that it took you all of three minutes or 26 seconds to put together. Yes, some of these foods are packaged, but they still include minimally processed ingredients so they make the cut for me. 

Real Food Fast Food Options (Most of these ideas are not to stand alone as a meal. Depending on my mood, I mix and match any of the ideas together to make a satisfying and nutritious meal):

Fresh fruit or frozen fruit
Raw nuts and hemp seeds
Coconut yogurt
Gluten free crackers and homemade avocado butter spreads
Home made dried fruit leather. Mostly mango from our 26,789 mangos on our property
Low mercury canned tuna fish
Bell peppers (I bite into it just like an apple), raw carrots, raw celery  

Raw sprouted almond butter (and other nut butters, especially for dipping with raw veggies and fruit)

Dried fruit, like those holy-&!$&! awesome Calymara figs
Organic coconut oil
Complete Plant Based Protein Shake -Use a shaker cup – add water, complete, a scoop of raw chocolate powder and a few drops of stevia, if desired, and shake it up – no blender required. You can also keep canned coconut milk on hand for adding to complete protein shakes in one of these seriously bad-ass travel mugs, MCT oil or coconut oil, . Put the tight lid on, SHAKE it up. Done. See? That’s fast.

Wild caught fish

Raw Coleslaw

Kombucha
Sauerkraut
Pasture-raised(!) raw egg yolks. You can separate the yolks, usually three at a time, and put them in a shot glass, and chug them down like a handful of pills.
Epic’s Grass fed bison 

Gluten free fig cranberry bars
Sea spaghetti Eat it straight out of the bag for a mineral boost like my daughter does.
High Vitamin Butter Oil
Kit’s organic raw vegan bars
Raw honey
Here are some ideas for combinations to make a meal:
Wild caught salmon roe and a large Ramone Nut Coffee Shake on the side
Gluten free crackers with grass fed butter and raw carrots. Maybe a spoonful of coconut oil on the side.
Organic bell pepper, raw cashew cheeze, raw hummus and nut taco meat
Coconut  yogurt granola Parfaits with high vitamin butter oil, frozen fruit, and hemp seeds
Apple, raw caramel date sauce, and grass fed summer sausage (old German tradition) (a favorite combo for my daughter)
Low mercury tuna fish in a cabbage cup ( the leaf ) with a salad of mixed greens eaten with slices of cucumber
Avocado, sea spaghetti, and a plant protein shake like this one

And if you want to take it just one step further there’s this meal plan too.
So whether you are new at this or you’ve been going at it for a long time, keeping it Real and making it Fast is really the key to your journey.

In good health, Jackie

The Superfood Myth

 

Here’s the truth…
There are no things as magical herbal “superfoods.”

…The root from South America that will keep you young.

…The secret African fruit that will melt away the pounds.

…All those powders with 50 herbs you’ve never heard of… that can not do the things they claim.

Let me explain…

These herbs are real plants that are being taken out of context. They are not offered to you in preparations that can actually help you with much of anything at all.

OH!
What about those morning talk show studies, where yesterday’s enemy is the new wonder food?

One day it’s coffee… then chocolate… then red wine.

…Juice anyone?

…Green powders to add to your juice?

…How about a $9 raw maca cacao spirulina ginseng protein shake? (Add $3 for the rhodiola power booster)

Super food fads are simply dizzying… and they over processed, expensive and change as fast as marketers get bored.
So then…

Are there really such things as “super foods?”

YES… BUT…

They don’t come from bottles and exotic lands.

They come from the farming grounds where you live. Take Juice Plus for example….whole food, powdered and concentrated source of over 30 fruits and veggies packed in either a capsule or a chewable. That’s it!! Fruits and veggies!!

Also, real life superfoods have to be prepared in ways that humans were designed to consume them. (and not made in a factory)

Health empowerment comes from learning the healing benefits of many of the common foods and herbs that might already be in your kitchen.
What if you not only knew the nutritive benefits of your food, but also knew added curative effects?

Did you know that you can use carrots to help heartburn? Cabbage for ulcers? Onions for respiratory issues? Celery juice for hay fever?

There are also deep healing tonic herbs hiding in plain sight on the produce aisle.

Ready to turn your kitchen into a powerful herbal apothecary?

It might be time to learn culinary herbalism..!?

Simple Truth, Jimages-6

February Meal Plan

SOSRAW MEAL PLAN February www

PREPARE FOR SUCCESS

There are no two ways about it — when you eat mostly whole foods, you spend more time preparing meals than you would spend reheating frozen dinners. The good news is that the extra time in the kitchen is a great investment in your health, and you can save time by prepping and cooking ahead. Many of these recipes make several servings, so you can portion out leftovers for to-go lunches or easy dinners on busy days.
Plan for Sunday to be a big shopping and cooking/prepping day. I spend anywhere from 2-3 hours total in all cooking/prepping. Enlist the help of the kids, they love to stuff jars

and make the raw granola bars for their snacks all week.  It’s fun and it promotes healthy habits for the next generation health rangers.

I’ve organized a few recipes to help you get your week off to a great start, and if you make these on the weekend, you’ll spend less time cooking/prepping throughout the week.

 

When you fail to plan, your plan will fail, J

So you’ve decided to go raw; now what?

You would think that doing all the studying about eating healthy, getting inspired and finally making this momentous decision would be good enough!

But raw food doesn’t grow on trees….I mean…it does, actually…but it isn’t exactly readily available everywhere you go like, say, junk food is.

I think if you are going to be successful at eating raw, you need a plan. It’s not just about what you aren’t going to eat, but you need to know what you are going to eat.

Even if it’s just planning a smoothie for breakfast, salad for lunch, and nut-milk for dinner, that’s a start. You have to learn the best places in your area to buy the various ingredients you’ll need. You have to get in the habit of buying basic raw ingredients to create easy raw recipes on the fly.

But won’t you be hungry eating just salads and smoothies?

To know more, and to get a little detail let’s connect! Go on over to my CONTACT PAGE and I’d  be happy to guide you in this process.


To your health, Jackie