Holistic Friends

12 Vegetables to Plant in April {Zone 9}

Wed, 03 Apr 2024 22:23:44 +0000

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Choose the Best Water Filter System

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Grow Blueberries in Containers

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Grow Amazing Strawberries

Tue, 05 Mar 2024 01:41:18 +0000

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Starbucks Bottled Mocha Frappuccino Recipe

Mon, 04 Mar 2024 19:08:49 +0000

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5 Best Container Vegetables for Beginning Gardeners

Sun, 03 Mar 2024 18:46:00 +0000

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Natural Foaming Hand Soap

Tue, 27 Feb 2024 19:12:02 +0000

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18 Vegetables to Plant in March {Zone 9}

Mon, 19 Feb 2024 22:42:42 +0000

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Choose the Best Location for your Vegetable Garden

Tue, 06 Feb 2024 00:16:00 +0000

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Chicken Tortilla Soup (Easy Stovetop Recipe)

Fri, 19 Jan 2024 01:04:00 +0000

This easy chicken tortilla soup takes 15 minutes to prep and is ready in only 45 minutes. It's packed with simple & hearty ingredients like tender chicken, beans, fragrant green chiles, fire-roasted tomatoes, and healthy vegetables all simmered in a flavorful broth that is bright & nourishing. Garnish with crushed tortilla chips and your favorite toppings for a comforting weeknight meal. (gluten-free, dairy-free & freezer-friendly)

If you're looking for more healthy soup recipes for meal planning, be sure to try my hamburger vegetable soup and smoked sausage soup next!

If you're like me and grew up in the Midwest eating lots of white chicken chili or creamy white chicken chili, you're going to love today's soup.

This one is influenced by my 10 years of living in Texas, where I ate tons of Mexican-inspired dishes (like queso dip and carnitas) and one of them was chicken tortilla soup. The recipe I'm sharing today is a copycat of a tortilla soup served at a local restaurant in the Dallas area (Urban Eatz).

Their delicious soup is extra brothy, perfectly seasoned, and has tons of lime juice that makes every bite so satisfying. I started craving it on the regular and figured I needed to make my own easy recipe.

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Top 10 Vegetable Gardening Tips

Sat, 06 Jan 2024 07:01:00 +0000

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Gingerbread White Russian (Easy Cocktail)

Thu, 07 Dec 2023 20:30:00 +0000

Make the holiday season extra festive with a cozy Gingerbread White Russian Cocktail. This simple drink recipe features classic White Russian ingredients (Kahlua coffee liqueur, vodka & cream), plus an easy homemade gingerbread syrup to create the ultimate sweet & creamy cocktail. It's perfect for Christmas and New Year, but so good that you'll want to fix it on repeat all fall & winter long. (dairy-free and mocktail option)

I'm so excited to share this recipe with y'all! I'm obsessed with gingerbread cookie flavors this time of year, and this is one of my favorite cocktails to usher in winter and celebrate Christmas.

When the daylight wanes, the temps cool down, and the winter solstice approaches, there's nothing better than a creamy, slightly sweet drink (spiked with alcohol) to bring some much-needed comfort.

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Creamy White Bean Chicken Chili with Cream Cheese

Sat, 14 Oct 2023 00:00:00 +0000

Looking for the best chili recipe without tomatoes? You’ll love this easy creamy white chicken chili. Prep it in only 20 minutes in one pot on your stovetop. It has a super flavorful, rich broth and is packed with simple ingredients like tender chicken, white beans, green chiles, cream cheese, and plenty of hearty vegetables to keep you full. Pile on the toppings and serve with cornbread or tortilla chips for a warm & comforting meal. Give this a try and it’ll soon be a family favorite! (gluten-free & grain-free)

Love soups? Make a batch of my Italian sausage & potato soup, creamy tomato basil soup & creamy chicken noodle soup next!

One of my favorite comfort food meals to eat during the fall, winter & spring months is a huge bowl of white chicken chili topped with plenty of shredded cheese and homemade cornbread on the side. It's super cozy & satisfying. Even better? It's packed with protein and made with cheap ingredients.

I grew up in the Midwest eating a simple version made with canned chicken, sweet corn, great northern beans, green chiles, broth, and dry spices. We didn't even use fresh onion & garlic, just dried onion flakes & garlic powder.

I've made white chicken chili oodles of times since then, so I've perfected several variations and today's creamy version is my richest & most flavorful to date.

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Top 10 Most Popular Recipes On The Rising Spoon in 2021

Sat, 05 Feb 2022 21:00:00 +0000

I've rounded up the most popular posts published on The Rising Spoon in 2021! These recipes had the highest number of visitors and shares on social media in the past year, so if you haven't tried them yet...there's no better time than now.

Whether you're a new or returning reader, thank you for taking time out of your busy schedule to visit The Rising Spoon, leave a comment, write me an email, save my recipes & articles to Pinterest, reply to my stories on Instagram, and share my posts into groups & onto your personal pages on Facebook.

It all adds up to make a difference - truly! It gives me such joy when I hear from folks who've tried my recipes or read one of my articles that they found inspirational or helpful. Your interaction & feedback motivates me to keep creating and trying new things.

Life Right Now

I've spent the past month focused on decluttering and have sold over $500 worth of things on Facebook Marketplace. It feels amazing! There were so many things sitting around my home that still held value and weren't being used. They took up space & made surfaces feel cluttered, so I was glad to part with them.

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Gingerbread Pancakes

Fri, 17 Dec 2021 01:30:00 +0000

These gingerbread pancakes are thick, fluffy & ultra fragrant. Every bite is packed with warm spices & molasses, so they're reminiscent of your favorite gingerbread cookie. Top with whipped cream, gingerbread syrup, maple syrup, candied pecans & crystallized ginger for the ultimate Christmas breakfast. TIP: Prep a batch of the dry mix with simple pantry ingredients to save time (or give as food gifts). The cooked pancakes also freeze & reheat well for a lazy weekend breakfast!

I made this recipe last year for Christmas and shared it for my DIY breakfast gift basket, but decided it deserves its own post. These pancakes have practically ruined regular buttermilk pancakes for me. They make my kitchen smell heavenly and give me instant feel-good vibes from all the sweet, warm spices.

When I sit down to eat a plate dressed up with all the festive toppings, I feel like a little kid ordering a birthday breakfast at IHOP or Denny's. Maybe it's the whipped cream (something I never had on pancakes growing up). Or the fancy gingerbread syrup (which is super simple to make).

Either way, they're glorious. Perfect for a festive meal on Christmas morning or a cozy breakfast on a chilly winter's day. Or a homemade birthday breakfast for a Sagittarius or Capricorn in your life. If you want to go all out, serve them with a maple gingerbread latte. It's SO dang good!

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Maple Gingerbread Latte

Wed, 08 Dec 2021 20:00:00 +0000

This homemade gingerbread latte is sweet & spicy, super fragrant, and ultra-cozy. It's perfect for the winter months when you need a feel-good, festive treat that'll bring warmth & cheer into your life. Or when you're craving the Starbucks or Dunkin Donuts versions & need a copycat recipe. (gluten-free & grain-free with dairy-free option)

Why the heck does gingerbread season only get one month? It deserves to be celebrated all winter long, far into February. Gingerbread recipes are packed with powerhouse spices that smell ahhh-mazing & are good for you. Combine that with thick, sweet molasses and you have the perfect pick-me-up for those endlessly gray & chilly winter days.

I mean, people go nuts for pumpkin spice for at least 4 months, so let's extend the gingerbread love past Christmas. As much as I love a good pumpkin spice latte (with real pumpkin), this maple gingerbread latte blows it away. Maybe it's my love for all things ginger (including redheads - LOL), but the slightly spicy & sweet combo is so much more satisfying!

The best part? This is really easy to make at home and will save you oodles of money compared to ordering one at Dunkin or any other local coffee shop. In fact, Starbucks used to have a gingerbread latte on their menu but discontinued it a few years back. That's one more reason to make it at home.

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How to Make Homemade Vanilla Extract

Thu, 11 Nov 2021 20:00:00 +0000

Learn how to make homemade vanilla extract with only two simple ingredients: vanilla beans & vodka. This recipe is incredibly easy & budget-friendly, and you can start a batch in less than 10 minutes. It makes an excellent DIY food gift for any occasion (especially Christmas) and you can make it last-minute for your friends & family by including a sticker or tag with a "ready by date" that's 3-6 months out.

Vanilla extract is a staple in my pantry since I use it often in baked goods and hot drinks (like a pumpkin spice latte or hot chocolate) to make the flavors pop & give them an extra cozy feel. Because I love it so much, I typically add extra (1 tablespoon in many recipes that require 1-2 teaspoons), and thus go through a bottle much faster.

While I appreciate the convenience of store-bought extract, it certainly isn't cheap and the price has only risen over the years. Thankfully, learning how to make it at home has saved me quite a bit of money.

At least when I remember to plan ahead by starting a new batch! Just so you know, homemade vanilla extract tastes best when it's sat for six months or longer, which is definitely a time commitment, but very much worth it. Especially when it will make all your go-to recipes even better.

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Easy Candied Pecans (Oven Recipe)

Thu, 28 Oct 2021 23:30:00 +0000

A simple recipe for the best candied pecans that are crunchy, sweet & fragrant! They're coated in a mixture of brown sugar, maple sugar, cinnamon & nutmeg to create an irresistible craggy texture that will keep you reaching for more & make your kitchen smell amazing! Bake a batch in under an hour for snacks, appetizers, salads, or homemade gifts. (gluten-free, grain-free & dairy-free)

I'm excited to finally share my favorite candied pecans recipe with y'all. This has been my go-to for the past 4 years, and it always disappears fast when I give it to family & friends.

Unlike my stovetop candied pecans recipe (made with maple syrup & butter), this version has a crunchy coating and a longer shelf life. It's all thanks to the whisked egg white, which helps coat the pecans in an addicting craggy cinnamon-sugar mixture.

But, it's not your average white sugar + cinnamon coating. It's way better. This has a medley of cinnamon, nutmeg, vanilla, maple & molasses flavors mingling together to create the ultimate candied pecan coating. Eat a few of these (or stand in a kitchen as they're baking) to experience super cozy feel-good vibes.

The best part? These pecans keep their crunchy exterior for several weeks, so you can make a batch (or three) ahead of time for last-minute homemade food gifts or impromptu gatherings (they're excellent on a fall charcuterie & cheese board) and gingerbread pancakes.

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Harvest White Bean Chicken Chili

Thu, 21 Oct 2021 19:30:00 +0000

Here's an easy recipe for white bean chicken chili that has all the classic white chicken chili elements you crave like earthy ground cumin, fragrant green chiles, creamy white beans & savory chicken + lots of healthy vegetables such as onion, carrot, celery, sweet bell pepper, zucchini, and corn. Fix it tonight for a light, yet comforting meal that'll keep you warm in the cooler months. It's also freezer-friendly! (gluten-free, grain-free & dairy-free)

Last year I shared my creamy white chicken chili recipe, which is made with bone-in chicken thighs & cream cheese. It's ridiculously good but pretty decadent with all the creaminess.

So, I'm sharing another version that's on the lighter side for y'all. White chicken chili is one of my all-time favorite soups (errr chili) so I like to switch things up throughout the year.

This one uses cooked chicken to to save time (rotisserie for the win) and includes vegetables that are in season during late summer and early fall, so it makes an excellent meal for transitioning into cooler weather. Or when you live in the South and you're ready to celebrate autumn but it's still 80+ degrees outside.

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Buffalo Chicken Cobb Salad

Fri, 27 Aug 2021 00:48:00 +0000

Craving a big, hearty salad that's packed with protein? Fix this quick & easy buffalo chicken cobb salad. It's layered with crisp lettuce, tender chicken, tangy buffalo sauce, crumbled blue cheese, creamy avocado, juicy tomatoes, crunchy cucumber, salty bacon, and more! Top it with a quick homemade blue cheese dressing or red wine vinaigrette and you're ready for a satisfying meal that'll make everyone happy to eat their veggies. (low-carb, gluten-free grain & grain-free)

So many folks grumble about eating salads, but, honestly...I crave them! The key to making the best salad is a really good homemade dressing. After all, the lettuce is basically just a vessel for the dressing, right?

Once you get that part squared away, simply throw on a bunch of delicious toppings to add a variety of flavors & textures so the meal isn't boring. Use whatever you like! It's your salad after all.

Today's salad is an example of that. Buffalo chicken isn't a classic cobb salad ingredient. However, the tangy, spicy buffalo sauce pairs beautifully with the savory & creamy elements of a cobb salad (funky blue cheese crumbles, protein-packed egg, creamy avocado, salty bacon), so it just works.

Also...cobb salads are typically dressed with a vinaigrette, but this one isn't (at least not today). Nope, I went big with the buffalo chicken theme and poured my homemade blue cheese dressing all over it. It was deeply satisfying. Let's just say if you love wedge salads because of the bacon & blue cheese, you NEED to try this.

Not into creamy dressings? I've got you covered. I've also made this salad with my homemade red wine vinaigrette & it turned out amazing. You get less of those cooling & creamy flavors, with more tanginess + sweetness instead. So...you have options! (There's always ranch, too, although my blue cheese dressing has received high praise from ranch lovers - FYI.)

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Homemade Blue Cheese Dressing

Wed, 25 Aug 2021 00:30:00 +0000

An easy recipe for blue cheese dressing that's creamy, chunky, slightly tangy & totally addicting. Fix it in minutes with simple ingredients like crumbled blue cheese, sour cream, mayonnaise, your favorite milk (I make a quick "faux" buttermilk), lemon juice or white vinegar, granulated garlic & green onion. Once you try this homemade version you'll never go back to the bottled stuff!

I've been making this blue cheese dressing for 6+ years to serve as a dip for baked chicken wings and recently decided to give it an upgrade.

This new version uses less milk so it's a tad thicker & has more sour cream than mayonnaise so it's not as sweet. (Who knew store-bought mayos had so much sugar?) I also added granulated garlic & fresh green onion to bump up the savory aromatic flavor. Mmmmm.

Have I just about perfected it? Well, I served a slightly runnier version of this blue cheese dressing to my extended family several months ago and all of the self-proclaimed "blue cheese haters" said they loved it (and kept dunking their veggies into it).

There's plenty of room for tweaking based on your personal preferences, but I think the results speak for themselves. This is now my go-to recipe for wings, buffalo chicken cobb salads, wedge salads, chicken wraps, and vegetable dips (it's amazing with potato chips, too).

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Spaghetti with Lemon, Olives & Salami

Fri, 25 Jun 2021 00:00:00 +0000

Looking for a quick & easy dinner that's jam-packed with flavor? Fix this spaghetti recipe in only 30 minutes with simple pantry & fridge ingredients like lemon, olives, salami, sun-dried tomato, artichokes, garlic, butter & Parmesan cheese. If you love savory, salty & tangy food, you'll be in comfort food heaven eating this!

I consider this one of my signature dishes. (Right up there with my pumpkin apple muffins, creamy one-pot spaghetti, and chicken hummus naan wraps.)

I've made it at least a dozen times over the past 3 years. (I shared it first on Instagram back in 2018.)

Each time I made a batch, I tweaked the recipe ever so slightly in order to nail down the proper ratios of ingredients. The stars are the olives, salami & lemon so most other things stayed the same.

Initially, I preferred it extra lemony, but I've toned that part down over the years since my beau isn't quite as fanatical about citrus. I think that was the right decision. After all, I want y'all to enjoy this spaghetti even if you're not obsessed with lemon!

This final version is more balanced, so I'm proud to finally share the recipe with y'all.

However, the main thing I want to emphasize (if you're not already scrolling down to the recipe card), is to use truffle salami if you can find it (see notes below). Holy moly that stuff is AH-MAZING. 1,000% worth it.

Anyhoo, the beau & I now fondly refer to this dish as "the pasta". He asks me to fix it for holidays & birthdays and gets super excited when I announce I'm making it on a random weeknight. There are never any leftovers and we inhale it super quick. Can you tell we love it? ;)

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Banana Bread with Applesauce & Yogurt

Sun, 13 Jun 2021 00:00:00 +0000

An easy & healthy recipe for cozy banana bread made with unsweetened applesauce & plain Greek yogurt (no oil) + fresh orange zest and juice, chopped nuts & dark chocolate chips. Cut it into thick slices & store it in the fridge or freezer for a fragrant & flavor-packed snack any time of the day. (gluten-free & dairy-free option)

One of my favorite snacks is a thick slice of homemade banana bread or a banana muffin (like strawberry or double chocolate). I like to smear it with creamy peanut butter for extra protein, pair it with a tasty beverage, and settle down with a good book for a cozy reading session.

When I'm craving something a bit lighter (usually in the warmer months), I swap out part or all of the oil in my banana bread recipes for applesauce, which adds moisture + a mild sweetness without the extra fat.

In today's recipe I decided to do half applesauce & half plain Greek yogurt so I could add back in some healthy fat + protein to make the bread more balanced nutritionally. I always buy whole milk yogurt (better for absorbing fat-soluble vitamins D, E & K), but you can use low-fat or non-fat if that's what you prefer.

Even without the oil, this "healthier" version is still moist & packed with tons of flavor from the combo of banana + orange + vanilla. The major difference? It's not quite as rich & tender in terms of texture. If you want your banana bread to have those qualities, omit the yogurt and use your favorite cooking oil instead (mine is avocado oil).

I'm perfectly fine losing some of the richness in this case, as it's a good excuse for me to use up the half empty containers of unsweetened applesauce + yogurt lingering in my fridge. Surely I'm not the only one!

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Watermelon Salad with Cucumber, Jicama & Blueberries

Tue, 08 Jun 2021 00:00:00 +0000

This easy summer salad is full of hydrating foods like watermelon, cucumber, jicama & blueberries and topped with a simple (yet addicting) coconut lime dressing. Every bite is refreshing, crunchy, creamy, and slightly sweet + tangy! Prep it in 20 minutes & serve it as a quick side dish with your favorite meal. Bring it to a potluck, backyard cookout, holiday get-together, picnic, or camping trip and you'll be a big hit. {gluten-free, grain-free & vegan}

There's nothing better than watermelon when it's ridiculously hot outside. Agreed? It's sweet, juicy, hydrating & cooling all at once.

On summer days when I'm extra sweaty, hungry, or exhausted, you'll find me chomping on cubes of cold watermelon. It's the natural thing to do when you live in Texas and it's 100+ degrees for weeks on end.

During the warm months, no-cook snacks & meals like smoothies, charcuterie boards, pressed sandwiches, chicken wraps, and leafy salads are a lifesaver. Same with cold brew coffee & cold brew tea.

When I have slightly more motivation, I save the watermelon in my fridge for making this summer salad instead. It's 100% worth the additional (quick & easy) prep.

One of the most common variations of watermelon salad includes feta cheese. You've probably seen loads of recipes floating around for it. The salty + sweet combo is super popular.

Just so you know: this salad has no feta, or any cheese whatsoever. I promise you won't miss it.

My version contains crisp, hydrating veggies, ripe seasonal fruit, fresh mint leaves (smells heavenly) + an addicting coconut lime dressing that you'll want to put on all the things.

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How To Make Cold Brew Coffee At Home (The Best Method For Iced Coffee)

Mon, 17 May 2021 23:30:00 +0000

Learn how to make the best cold brew coffee at home using two simple ingredients and a few basic items from your kitchen (no fancy gadgets necessary). This method & recipe produces gloriously smooth & strong coffee that's less acidic than regular iced coffee, has no bitterness, and tastes just like the pricier concentrate you get at your local grocery store or coffeehouse. Try it today to save yourself loads of money on your coffee habit!

Welcome, fellow coffee lovers! If you've never tried cold brew coffee before or you're already addicted to the pricey bottled/coffeehouse versions, then you're in the right place.

Today I'm sharing a super easy, quick & no-fuss method for making cold brew coffee, which just so happens to make THE BEST iced coffee.

You'll want to make batch after batch of this smooth, strong coffee for hot summer mornings and busy, humid afternoons when you need a cool drink to perk you up. Get ready to feel like you're treating yourself while saving lots of money!

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Pan-Seared Mahi-Mahi with Pineapple Salsa

Thu, 11 Mar 2021 22:00:00 +0000

Need an easy, healthy & cheap fish recipe? Try this pan-seared mahi-mahi topped with fresh pineapple salsa. Serve it with your favorite sides for a quick weeknight meal in less than 30 minutes. (gluten-free, paleo & whole30)

If you've never had mahi-mahi before, you're in for a treat! It's a neutral-tasting buttery white fish, which makes it perfect for picky eaters. I like to think of it as a poor man's halibut because it's 1/4 of the price, but similar in taste & texture.

Ever heard the phrase "champagne taste on a beer budget"? If you love halibut but can't afford to eat it often, this is an excellent substitute.

While I love eating fish, I'm not great at remembering to stop by the store to pick it up fresh. So, I compromise by keeping 2-packs of frozen wild-caught fish in my freezer (usually salmon, mahi-mahi, and flounder) that I can pull out last-minute for a quick meal.

I also keep cans of tuna and salmon in my pantry for making tuna patties and other tuna recipes.

The best part about frozen fish (unlike a huge hunk of meat like chuck roast) is if you forget to thaw it overnight in the fridge, you can simply run the bag under cold water in your sink for several minutes.

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30+ Easy Leftover Chicken Recipes You'll Love

Thu, 04 Mar 2021 02:00:00 +0000

Wondering what to do with leftover cooked chicken? Here are 30+ easy recipes to inspire your next meal. Most are quick enough for weeknight dinners & use simple ingredients. And they work no matter the type of chicken you have (rotisserie, roasted, baked, boiled, pan-fried, grilled, etc.). Save this for when you need some new ideas!

One of my favorite frugal dishes is a whole, cooked chicken. Whether you roast it yourself, slow cook it in a crock-pot or opt for a rotisserie chicken from the store, it's a good deal.

Not only do you get a hearty portion of shredded or chopped meat that works in a variety of recipes, but the leftover carcass (bones + skin) makes the best homemade chicken broth.

A quart of chicken broth from the store typically costs $3-5 a carton (depending on the region), so you're saving $6-10 every time you repurpose the bones to make your own broth. You like free food, right? I sure do. Especially when I can use it for homemade soups.

But, if you eat chicken enough, it's easy to end up in a recipe rut! It happens to all of us.

Even if you're cooking different cuts like breasts, cutlets, tenders, quarters, or thighs, instead of a whole chicken.

At some point, you'll end up with a pile of leftover cooked chicken in your fridge, wondering how to transform it into a new lunch or dinner that tastes just as good (or even better) than the night before.

Or maybe your chicken got a little overcooked (whoops) and you want to mix it into other foods so it doesn't taste dry. This happens quite often with chicken breasts when they're not pounded flat to cook evenly.

That's where this list comes in to help! I've compiled a variety of creative (yet easy) ways to repurpose your leftover meat into a different meal, plus lots of tasty recipes to try out.

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Easy Chocolate Covered Strawberries

Tue, 09 Feb 2021 17:00:00 +0000

This is a sponsored post written by me on behalf of Tom Thumb. All opinions are 100% mine.

Need a quick & easy dessert? Make a batch of decadent chocolate covered strawberries with a few budget-friendly ingredients from your pantry. Dipped fruit looks super fancy, but is so simple to fix at home. Pair it with fresh flowers for a thoughtful gift that's perfect for any occasion (or just because).

I love chocolate covered strawberries, but buying them pre-made? Not so much! They usually cost dollars apiece. Eek! Thankfully, they're SUPER easy to make at home with simple, budget-friendly ingredients.

TIP: Use the extra money you save to treat yourself to a box of truffles from a chocolatier. Or a couple of good steaks. A variety of cured meats & cheeses for a charcuterie board. Maybe a vat of queso & a pitcher of margaritas. Whatever makes you happy.

And if you go the homemade route, you'll score major brownie points with your recipient. Especially if it's a birthday, anniversary, or holiday (like Valentine's Day or Galentine's Day).

Why? The dipped strawberries look so dang FANCY, they'll think you spend hours carefully crafting them in the kitchen.

NOPE. But no one needs to know that. Just smile, feign exhaustion, and soak up all the feel-good praise. ;)

Oh, and while you're already melting chocolate for these strawberries, go ahead and tip some shortbread cookies and peanut butter balls. You can thank me later.

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Homemade Queso Dip

Fri, 05 Feb 2021 01:00:00 +0000

A creamy & cheesy queso dip recipe using three types of real cheese (that's right, no processed "cheese" product), onion, garlic, poblano, jalapeno, half & half, and spices. This easy (and quick) queso is perfect as a homemade dip for your favorite chips or poured over nachos, chimichurris, enchiladas, or sandwiches as a cheese sauce!

Let's be honest, one of the best parts of hosting or attending a gathering is the food, right? (You obviously know where my priorities lie...ahem!) Some of my favorite party snacks growing up were meat & cheese platters, sour cream & onion dip + raw veggies, 7 layer bean dip, mozzarella sticks, potato skins, hot spinach & artichoke dip, and canned black olives.

If I was lucky, the host (or mom if I was at a friend's house for a sleepover) would make hot cheese dip, fondly called queso for short. This always consisted of two name-brand ingredients melted together in the microwave or slow cooker: a rectangle of bright orange processed "cheese" (Velveeta) + a can of diced tomatoes with chiles (Rotel).

Did you eat the same cheese dip growing up or is this just a Midwest thing? I'd be curious to know.

We always served it with Fritos scoops or tortilla chips and let me tell you...this dip disappeared lightning FAST. I have to admit, it was good. Okay, better than good. Frigging delicious. I loved this stuff back in the day!

Real Cheese Versus Processed Cheese in Queso Dip

Eventually, (as an adult) I got the opportunity to try a queso dip made with real cheese at a Tex-Mex restaurant. I was blown away at the difference! I could tell instantly that it was made with real cheese because it had a different and more complex flavor.

Most queso dips served in restaurants across the U.S. are made with industrial canned nacho cheese or the processed cheese product that I mentioned above, so it tastes the same every single time. That's the thing about real food recipes...they use seasonal, fresh, and/or less processed ingredients so the taste is never exactly the same.

I've been seeking out the good (real) stuff at restaurants ever since. Are they few and far between? Yes, but so worth it! Cause once you have a creamy cheese dip with real food ingredients, the canned or jarred stuff just doesn't compare.

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Hamburger Vegetable Soup

Tue, 19 Jan 2021 16:30:00 +0000

This is a sponsored post written by me on behalf of Tom Thumb. All opinions are 100% mine.

Craving a cozy soup that's hearty, healthy & budget-friendly? Fix a batch of this easy hamburger vegetable soup all in one pot on the stove in less than 90 minutes. It's packed with ground beef, carrots, celery, cabbage, sweet bell pepper, fire-roasted tomatoes, and potatoes all swimming in a rich tomato & beef broth. This is one of those soups that everyone loves and it also freezes well, which makes it perfect for meal prepping. (gluten-free, grain-free & dairy-free)

One of my meal planning goals the past few months has been to fix a big batch of soup once a week, eat it for two nights in a row, then freeze the leftovers (usually two servings, sometimes four).

Doing this helps me build up a stash of healthy meals I can grab last-minute from the freezer when I'm tired and/or busy and don't feel like cooking. This happens more than I'd like to admit.

My go-to soups for meal prep have been smoked sausage & vegetable soup, creamy white chicken chili (I'm happy to report the cream cheese did not separate), and cabbage roll soup (rice cooked separately).

Other soups, like my spicy Zuppa Toscana (potato & sausage) soup and creamy chicken noodle soup don't freeze as well because of the cream + heavy carb element (potatoes or noodles), so we happily eat them three nights in a row. And I enjoy two nights off from washing dishes. ::deep contented sigh::

This hamburger soup is our current favorite because it's hearty, cozy, and nourishing. Kind of like a hug in a bowl, but healthier. I normally reach for cream-based soups when I want that level of comfort food, but this one is the polar opposite and just as good.

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Spicy Italian Sausage & Potato Soup (Zuppa Toscana)

Sun, 17 Jan 2021 22:30:00 +0000

An easy one-pot recipe for creamy potato & sausage soup made with ground Italian sausage, onion, garlic, chopped potatoes, and kale. There's also diced poblano pepper & crushed red pepper flakes, which gives it a spicy kick that's sure to warm you up. Fix this homemade soup any time you need a filling, cozy & super comforting meal. TIP: Serve it with slices of toasted buttered bread so you can dunk them in the flavorful broth. (gluten-free & grain-free)

Craving comfort food? Make this soup ASAP. It's like a hug in a bowl. Each spoonful is immensely satisfying, especially when alternated with crunchy buttery bites of toasted bread. Dunked in the creamy & slightly spicy broth, of course.

I've been fixing this potato & sausage soup for over 4 years now. It's my go-to when I need a meal that's super cozy, made with simple ingredients & uber flavorful.

It's one of those dishes that everyone loves (even young kids - just make the non-spicy version). Dinnertime is quiet, but in a good way, as each person is busy digging into their owns bowls.

I always give myself a generous portion, top it with shredded Parmesan cheese & black pepper (occasionally crumbled cooked bacon, too), and serve it with either buttered toast or cheddar drop biscuits + a cold glass of dry white wine.

With each mouthful & sip, the stress melts away, little by little. That's my idea of comfort food.

Read The Full Post & Nab The Recipe »

Top 10 Most Popular Recipes On The Rising Spoon in 2020

Fri, 08 Jan 2021 02:00:00 +0000

I've rounded up the most popular posts published on The Rising Spoon in 2020! These recipes had the highest number of visitors and shares on social media in the past year, so if you haven't tried them yet...there's no better time than now.

2020 was quite the year, but we made it through. I'm most grateful that my loved ones are in good (or at least decent) health. I'm alive and they're alive. We're not starving. We have a warm & safe place to shelter us. Essentially, our base tiers of Maslow's Hierarchy of Needs are being fulfilled. That's the most important thing.

As my dad likes to remind me, growing older is a privilege. And many don't have that luxury. He is ever the pragmatist and I love him for it. Heavy loss jades you for life but also wakes you up from auto-pilot. And in that newfound awareness, you (hopefully) learn to appreciate what others take for granted (time with your loved ones + living as your true self). No easy task, but it's worth pursuing.

Ahem.

The Year of Home Cooking

As millions of people stayed home for much of the year, cooking & baking became a cathartic outlet for many (lot of dalgona coffee & sourdough bread), and a necessary evil for others. Amidst all the craziness, it's been an honor to see folks from all over the world making my recipes or DIY crafts in their homes.

Or even just reading my natural living articles and sharing them on Pinterest or Twitter. If you've made one of my recipe or crafts this year, thank you for trusting me with your hard earned dollars. I hope it's given you some measure of comfort.

Last December, I shared a homemade food gifts round-up and a DIY self-care gift basket post, both of which starting gaining traction on Pinterest this fall. I had no idea what 2020 would bring when I published them, but I'm glad I was able to provide inspiration & ideas for gift giving since it's one of my favorite things.

Life This Year

My biggest life event of the past year was buying a house with my beau. We've always rented so it was a huge deal! We closed on it in March and moved in mid-April after the new flooring was installed & the interior painting was completed.

It's been quite the learning experience for me. I had major decision fatigue during reno and made a dumb choice that I regretted for many months after. I struggled to forgive myself as in hindsight it seemed soooo obviously wrong. But what can you do? Cry a little (cathartic emotional release), adapt, and move forward.

Read The Full Post & Nab The Recipe »

DIY Breakfast Gift Basket with Gingerbread Pancake Mix

Thu, 17 Dec 2020 15:30:00 +0000

This is a sponsored post written by me on behalf of Tom Thumb. All opinions are 100% mine.

Need a simple gift for a foodie in your life? Make them a festive breakfast gift basket with homemade gingerbread pancake mix (easy recipe included), gingerbread syrup, ground coffee, creamer, maple syrup, and a few other goodies. This makes a thoughtful gift during the fall & winter months, and especially around Christmas when everyone's craving warm spices & cozy foods. Keep reading for plenty of tips, tricks & inspiration!

I'm back with another DIY gift basket! This is the last one of the year, so I'm going all out to make it timely and festive.

One of my favorite things to do in December is walk through grocery store bakeries to smell all the cozy gingerbread treats. Surely I'm not the only one? It's heaven!!!

The combo of ginger, cinnamon, cloves, and allspice in those baked goods gives me all the feel-good vibes. Everyone can use more of that right now. Ahem.

So, I thought I'd replicate the gingerbread goodness at home in the form of fluffy pancakes and infused simple syrup. It worked beautifully! The pancakes had a light gingerbread scent & flavor and the gingerbread syrup topping added just the right about of sweetness & spiciness. Yum!

But, I couldn't keep it all to myself, so I'm sharing the pancake recipe with you today, along with plenty of tips & tricks, so you can turn it into a breakfast gift basket that's perfect for the holiday season. Let's make some beautiful & delicious things this year to spread the holiday cheer, y'all.

What to Put in a Breakfast Gift Basket

There are lots of options for items to include in a breakfast gift basket; however, there are three main things you should definitely include:

one major food item (ex: pancake mix, waffle mix, granola, muesli, overnight oats, etc.) that will become the "theme" of your basket
beverage to pair with the food (coffee or tea usually, but you can go wild and do a bloody mary mix or orange juice + champagne for mimosas)
mix-ins or toppings for the main food item (maple syrup, honey, yogurt, fresh or dried fruit, flavored syrups, jams, hot sauce, whipped cream, etc.)

If you're gifting this to someone who lives nearby, you can also include refrigerated items to make their basket more convenient (so they don't have to run to the store for extra ingredients). Examples: coffee creamer, whipped cream, butter, eggs, milk or buttermilk, yogurt, bacon, or sausage links.

Read The Full Post & Nab The Recipe »

Gingerbread Syrup

Fri, 11 Dec 2020 00:30:00 +0000

In the mood for a sweet & spicy treat? Fix a batch of gingerbread syrup on the stovetop in about 40 minutes with simple ingredients like water, sugar, fresh ginger, molasses, and whole spices. Drizzle the syrup on pancakes or waffles, use it to make a gingerbread latte, or stir it into fall & winter cocktails for a warming & fragrant kick. (gluten-free, grain-free, dairy-free & vegan)

The winter solstice, Christmas, and my birthday are all quickly approaching, and I'd like nothing better than to wrap myself in something warm & soft, curl up by my new space heater (best Costco impulse purchase ever), and relax with a good book (probably Outlander) + plenty of festive food and drink for the rest of the year.

I'm thinking creamy chicken soup, white chicken chili, one-pot spaghetti, peanut butter balls, chocolate dipped shortbread cookies, cranberry sangria, spinach & artichoke dip, charcuterie boards & rosemary spiced nuts will do.

If someone happens to stop by to clean my house or wash all my dishes, I wouldn't complain. Can you relate?

In the meantime, I'll make do with this lovely gingerbread syrup so I can give myself all the Christmas vibes while I finish working on my homemade food gifts & peppermint lip balm.

I have a half batch sitting in my fridge, which I plan to use for maple gingerbread lattes or maybe even hot chocolate over the next several days (I'm currently loving cashew milk for the base). Once that's gone I'll fix another batch to keep in my fridge for homemade gingerbread pancakes & waffles.

Read The Full Post & Nab The Recipe »

Homemade Hot Cocoa Gift Basket

Mon, 07 Dec 2020 00:00:00 +0000

Learn how to put together a cozy & festive DIY hot cocoa gift basket in minutes with a homemade hot cocoa mix (easy recipe included), marshmallows, bar chocolate, and a few other fun goodies (like hot chocolate bombs). This makes a simple, yet thoughtful gift for all ages & any occasion.

Time for another themed gift basket! I'm kind of addicted to making these right now, so I hope you're not tired of them yet. They're super fun to put together (especially with the little themed knick-knacks) and it gives me joy seeing people's reaction to receiving them.

Last December I shared a self-care gift basket (I had no idea it would be so timely for 2020), a few months ago I posted a wine & cheese gift basket (mmmm), and right now I'm working on a yummy breakfast-themed one (coming soon).

Today's gift basket is hot cocoa & hot chocolate themed because that's one thing everyone loves! Well, almost everyone. There are some weirdos who dislike chocolate. Sucks for them, right? ;)

If that's the case, coffee is probably a safe bet. Or liquor. Or spicy, savory things. Do some online sleuthing on your person and find out what they like. If you need tips on that, read my self-care gift basket post (link above). Or pick something random from my homemade food gifts round-up.

Since we're close to Christmas, this gift basket makes an awesome last-minute holiday gift, but it's also great for a random "thinking of you" care package (these should be far more common) or a thank you gift to show your appreciation for someone who's helped you recently.

Housewarming gifts, bridal showers, and baby showers are also excuses to make one. I mean, do we even need a reason? Not when chocolate is involved.

Read The Full Post & Nab The Recipe »

Spicy Italian Roasted Brussels Sprouts

Sun, 29 Sep 2019 20:17:19 +0000

These easy, paleo Spicy Italian Roasted Brussels Sprouts are a crowd pleasure and sure to become a favorite!

An unlikely favorite.

It might sound odd, but Brussels sprouts are one of my favorite veggies. If you’d asked me growing up I wouldn’t have said that. Reason being I never tried them! I’m not really sure why, but I never ate a Brussels sprout until after I was married and had four little kids.

But once I tried them I couldn’t deny the fact that they were delicious. But like most veggies, Brussels sprouts have more than just crunch and taste in their favor. They’re full of nutritious benefits, too!

Nutritious tiny cabbages.

Brussels sprouts are little cabbage-like veggies that are part of the cruciferous family of plants. So they’re related to things like broccoli, cauliflower, kale, and cabbage. They have very few calories, but tons of vitamins!

These little veggies are packed with vitamins K, A, and C, and are also full of folate, potassium, magnesium, and phosphorus. Brussels sprouts also contain antioxidants and phytochemicals – as well as sulforophane, glucosinolates, and isothiocyanates – that are key in reducing the progression and risk of certain types of cancer.

Not bad for a little guy.

Spicy Italian Roasted Brussels Sprouts

Though my family loves my pan-fried Brussels sprouts with bacon and cranberries, our absolute favorite way to eat Brussels sprouts is roasted. Well, we pretty much love any veggie roasted! These little roasted Brussels sprouts are super easy to make and fun to dress up! We love them plain, but our most recent favorite flavor is spicy Italian! It’s simply a blend of Italian herbs and some red pepper flakes.

I didn’t put any measurements in the ingredient list because this is a “however you like it” kinda recipe. Like it hot? Add more red pepper. Like it more herby? Add more Italian seasoning. You get to chose! If you really wanna know, though, I usually put in about 1/4 teaspoon red pepper flakes, a tablespoon of Italian seasoning, and a light dusting of salts and pepper.

More delicious side dishes.

If you’re like me, and could make a whole meal out of side dishes, here are a few of my favorites. You’re welcome.

In the recipe card I’ve linked to some of the products from my affiliate partners that I like to use. Purchasing through these links won’t cost you anything extra. Thanks!

Spicy Italian Roasted Brussels Sprouts

Free from grain, gluten, eggs, dairy, and sugar.

Ingredients

Instructions

Preheat iven to broil.

Wash Brussels sprouts, chop in half, and place on 13×9 inch baking tray.

Drizzle with oil and rub all over.

Sprinkle with spices and broil for 5 minutes on high.

Note

If you must have measurements, I usually use about 1/4 teaspoon red pepper flakes, a tablespoon of Italian seasoning, and a light dusting of salts and pepper. I know, those last two still aren’t measurements…

Raias Recipes - https://raiasrecipes.com

The post Spicy Italian Roasted Brussels Sprouts appeared first on Raias Recipes.

Gingerbread Spiced Mocha Latte

Sun, 22 Sep 2019 13:43:13 +0000

Perfectly spiced, with a hint of chocolate, this Gingerbread Spiced Mocha Latte is a delicious and comforting drink. It’s great for a treat or something fancy to wake up to!

Time for the warming drinks.

Even though I live in the south, fall has me dreaming of all the warm, comforting drinks. The temp is just barely below 80 degrees, so I’m safe to have hot chocolate, right? Of course I’m one of those people who drinks hot chocolate year round, just with ice added.

Frozen hot chocolate. The same goes with my coffees.

Coffe + me.

If you know any of my allergy history from aforeread posts on this blog (yes, I just made that word up), you’ll know coffee and I haven’t had the best relationship over the years. In fact, my relationship with coffee used to be so bad that I couldn’t even walk down the coffee/tea isle at the grocery store without needing help breathing.

But then I met the GAPS Diet and our relationship changed for the better. I can now enjoy mochas and lattes to my heart’s content! As long as they’re dairy-free and sugar-free, which thankfully isn’t that hard to accomplish.

Gingerbread Spiced Mocha Latte

This gingerbread spiced mocha latte is one of my and my 12-year old’s latest favorite drinks. It’s just like drinking a cup of hot cocoa with some coffee and gingerbread extract stirred in. I’m not sure if gingerbread extract is a thing, but if it isn’t it probably should be.

I’m not a barista, so I’m not sure if a mocha latte is thing, either. But I’m officially coining it right here and now. If you wanna leave out the cocoa powder and just have it be a gingerbread latte, no judgement. The cocoa is such a delicious addition, though!

You can also leave out the molasses, if you are on the GAPS Diet still. Thankfully I’ve successfully fazed off it, and I seem to be handling molasses just fine.

More gingerbread and drinks.

If you need more hot drinks for the cooler weather, or some other gingerbready treats, here are a few to check out…

In the recipe card I’ve linked to some of the products from my affiliate partners that I like to use. Purchasing through these links won’t cost you anything extra. Thanks!

Gingerbread Spiced Mocha Latte

Free from grain, gluten, eggs, dairy, and refined sugar.

Ingredients

1 cup coffee

1 cup almond or coconut milk (I prefer almond for this)

1/4 cup coconut oil

3 tablespoons honey

1 tablespoon molasses (leave out for GAPS)

2 tablespoons cocoa powder

1 tablespoon gelatin (I use Perfect Supplements)

1/2 teaspoon cinnamon

1/4 teaspoon ginger

1/8 teaspoon nutmeg

pinch of cloves

pinch of Himalayan salt

Instructions

Place everything in a blender (I use a Blendtec) and puree on high until frothy.

Enjoy!

Raias Recipes - https://raiasrecipes.com

The post Gingerbread Spiced Mocha Latte appeared first on Raias Recipes.

Spiced Apple Butter in the Instant Pot

Sun, 15 Sep 2019 18:01:38 +0000

This easy Spiced Apple Butter in the Instant Pot will fill your kitchen and your spoon with the delicious smells and tastes of fall! It’s paleo, GAPS-friendly, vegan, and low-carb.

Perks of the job.

One of my favorite things about being a food blogger is getting to preview all my fellow food blogging friends delicious cookbooks. This isn’t only one of my favorite parts of blogging, it’s one of my kids’ favorite parts, too!

It’s common practice in my house for my kids to get dibs on any cookbook that comes through the door. As soon as they see the package they snatch it up, tear it open, and start devouring it with their eyes. Within minutes I have a list of recipes I have to make them! The latest on the kitchen shelf is The Big Book of Instant Pot Recipes by Kristy Bernardo, Emily Sunwell-Vidaurri, Amy Rains, and Stefanie Bundalo,

The Big Book of Instant Pot Recipes.

Y’all have probably seen a few of my reviews for Emily’s cookbooks on my site. She has written three amazing Instant Pot cookbooks and I’m proud to share with you all a recipe from her fourth cookbook, The Big Book of Instant Pot Recipes. It’s a compilation cookbook with three other food bloggers and full of uh-mazing recipes!

The book contains 240 delicious Instant Pot recipes, over 195 of which are gluten-free, 90+ paleo, 100+ dairy-free, and over 25 vegan! Even though a few of the recipes aren’t gluten-free, they’re all pretty easy to adapt to a gluten-free and/or paleo lifestyle. By this I mean that most of the gluten in the book comes in the form of pasta and hamburger buns/bread, which you’ve probably already figured out how to do gluten-free if you’re here. The book comes out September 24th, but you can pre-order it now…

PRE-ORDER THE BOOK HERE!

A few of the recipes my kids are requiring me to make for them are…

Bacon & Gruyere Crustless Quiche
Berry Chia Porridge
DIY Turkey Lunchmeat
Cajun Chicken Bowls
Red Beans & Rice
Buffalo Jackfruit Tostadas
Tuscan Bean Soup
Pasta Puttanesca
Creamy Mushroom-Beef Stroganoff
Cauliflower Mac & Cheese
Buttered-Herb Rump Roast
Smoked Paprika Chicken Thighs
Chicken Vindaloo
Chicken Broccoli Cheddar Casserole
Fully Loaded Mashed Potatoes
Sweet Honey Corn Bread
Mexican Chocolate Pudding Cups
Chocolate Flourless Cake
Healthy Brownies
Raspberry-Lemon Curd

And friends, this is only half the list…

My husband already make the Brown Butter Pumpkin Risotto and it was a HUGE hit, and I’ve been eating this Spiced Apple Butter by the spoonful for the past few days… hiding it from my kids….

#momoftheyear

Spiced Apple Butter

This apple butter is technically a condiment. It’s usually found slathered on muffins, toast, or scones. You could also serve it alongside a savory dish, like pork chops or roast beef, or you could be like me and eat it with a spoon.

The variety of apples used in the butter is totally up to you. I used a combo of McIntosh, Gala, and Golden Delicious. Also, while Emily uses butter in her version to give it a silky taste, I opted for using coconut oil, to keep it dairy-free. You can totally use butter, if you can handle it.

PRE-ORDER THE BOOK HERE!

More delicious Instant Pot recipes.

If you’re on the lookout for more delicious recipes to make in your Instant Pot, here are a few of my family’s favorites:

In the recipe card I’ve linked to some of the products from my affiliate partners that I like to use. Purchasing through these links won’t cost you anything extra. Thanks!

Spiced Apple Butter

Grain-free, gluten-free, egg-free, sugar-free, dairy-free.

Ingredients

12 apples, peeled, cored and quartered

5 tablespoons coconut oil or grass-fed butter

1/4 cup water

4 teaspoons ground cinnamon

1/2 teaspoons ground cloves

1/2 teaspoons ground allspice

Instructions

In the Instant Pot, combine all the ingredients. I use the Instant Pot Duo 6 quart 7-in-1. Secure the lid with the steam vent in the sealed position. Press manual and set on high pressure for 3 minutes.

Once the timer sounds, press keep warm/cancel. Allow the Instant Pot to release pressure naturally for 15 minutes. Using an oven mitt, do a quick release. If there is any steam left over, allow it to release until the silver dial drops, then carefully open the lid.

Using a slotted spoon, ladle the mixture into a blender or food processor, making sure to leave at least a few inches (about 10 cm) of headspace and not fill it to the top, as the hot steam will need room to escape. If a lot of excess liquid remains in the Instant Pot, use only if needed to blend; otherwise, discard. Pulse just until fully combined and smooth—you may need to do this in batches if you’re using a blender.

Pour the apple butter in a heatproof airtight container, such as a glass Mason jar, and place in the refrigerator until fully cooled.

Serve chilled. Store in the refrigerator for up to 2 days.

Notes

Makes just over 1 quart of apple butter, depending on the size of your apples.

This recipe is used with permission from the cookbook, The Big Book of Instant Pot Recipes, by Kristy Bernardo, Emily Sunwell-Vidaurri, Amy Rains, and Stefanie Bundalo, Page Street Publishing Co. 2019.

Raias Recipes - https://raiasrecipes.com

The post Spiced Apple Butter in the Instant Pot appeared first on Raias Recipes.

Keto Chocolate Chia Seed Pudding Recipe

Fri, 02 Feb 2018 22:53:05 +0000

Featured post from Natural Family Today :

Are you looking for a quick and easy make-ahead breakfast that will satisfy your hunger and your sweet tooth in the morning? Learn how to make this keto chocolate chia seed pudding recipe!

Not only does this recipe make a great breakfast, but it also makes a filling snack or dessert. It's so versatile, and delicious.

Why Make this Keto Chocolate Chia Seed Pudding Recipe?

This keto chocolate chia seed pudding recipe contains about 5g net carbs per 1 cup (approx.) serving, which is reasonable for a keto breakfast (if you ask me).

You can easily mix up a batch in the evening, and your breakfast is done and waiting for you in the morning. Or, mix up a few batches to store in the fridge, and you'll always have a delicious and handy snack on hand.

I like to mix mine in a portable container for an on-the-go option.

Add a 1/4 cup of strawberries, raspberries, or blueberries on top for a nice touch and you'll only be adding an extra 2-3 net carbs.

Keto Chocolate Chia Seed Pudding Recipe

Yield: 1

Ingredients

1/4 cup chia seeds

1/4 cup heavy whipping cream (or coconut milk)

1/2 cup unsweetened almond milk (or water)

2 Tbsp unsweetened cocoa powder

2 Tbsp swerve (or sweetener of choice, but swerve is recommended)

1 tsp pure vanilla extract

Instructions

Combine all ingredients and mix well. The easiest method is to put all of the ingredients in a mason jar or container with a lid and shake vigorously until well combined. Store in the refrigerator for 2-4 hours, or overnight.

If the pudding is still too thick, add more unsweetened almond milk or water until desired consistency is reached.

Top with 1/4 cup strawberries, blueberries, or raspberries if desired.

http://naturalfamilytoday.com/nutrition/keto-chocolate-chia-seed-pudding-recipe/

If you like the recipe, please share!

Photo Credit: Mumumío

The article Keto Chocolate Chia Seed Pudding Recipe was written by Vanessa Pruitt and originally published at Natural Family Today .

Healthy Homemade “Mock” Caesar Dressing Recipe

Sun, 13 Aug 2017 16:43:18 +0000

Featured post from Natural Family Today :

A lot of people fail to realize just how easy it is to make delicious dressings and dips at home. By doing so, you can avoid many nasty additives and preservatives in store bought dressings, even the so-called “natural” ones.

I created this super easy “mock” caesar dressing recipe when we were on the GAPS (Gut and Psychology Syndrome) diet. On the diet, store bought dressings are not allowed, and many ingredients are limited. I wanted something super simple to make with ingredients that I almost always have on hand.

I call it “mock” caesar dressing because it doesn't match a lot of the caesar dressing recipes out there, but to me it tastes nearly identical to caesar dressing. Your mileage may vary, but I think you will like it either way.

Learn how to make the homemade yogurt for this recipe.

If you like the recipe, please share!

Healthy Homemade “Mock” Caesar Dressing Recipe

Ingredients

1/2 cup homemade yogurt (recipe here)

1/4 tsp garlic powder

1/2 tsp celtic sea salt

2 tsp finely grated REAL parmesan cheese

Instructions

Place all of the ingredient in a mason jar. Mix thoroughly with a wooden spoon. Alternatively, you can blend the ingredients using a blender or food processor.

http://naturalfamilytoday.com/nutrition/healthy-homemade-mock-caesar-dressing-recipe/

The article Healthy Homemade “Mock” Caesar Dressing Recipe was written by Vanessa Pruitt and originally published at Natural Family Today .

How to Make Homemade Low Carb Taco Seasoning Mix

Sat, 05 Aug 2017 23:58:26 +0000

Featured post from Natural Family Today :

If your family loves tacos or other mexican-style dishes, you likely use a lot of taco seasoning. But have you read the ingredients of store-bought taco seasoning mixes?

Here are the ingredients of a popular brand of taco seasoning:

Yellow Corn Flour, Salt, Maltodextrin, Paprika, Spices, Modified Corn Starch, Sugar, Garlic Powder, Citric Acid, Autolyzed Yeast Extract, Natural Flavor, Caramel Color (sulfites).

Maltodextrin, modified corn starch, caramel color? Ew, no thanks! And sugar? Who needs sugar in taco seasoning? I certainly don't.

Why Make Homemade Low Carb Taco Seasoning Mix?

This low carb taco seasoning mix contains less than 0.5g of net carbs per 1/4 tsp serving.

Not only is it healthier to make your own, but it's cheaper as well. I can make a huge jar of taco seasoning for a few bucks that will last for months (compare that to one packet of taco seasoning from the store that can cost anywhere from $.15 to $1 each)

And, because this low taco seasoning mix doesn't contain any thickeners, it's much more versatile. It can be added to almost anything, and doesn't require any added water.

How to Make Homemade Taco Seasoning

Making your own taco seasoning is easy. All you need is the spices, a bowl to mix them in, and a jar to store them in.

Buying organic and high-quality spices is recommended but not required. Most of these spices you will already have in your pantry, so go ahead and use what you've got for now.

Equipment:

A small mixing bowl (get it here)
A wooden spoon (get it here)
A spice jar (get it here)
A small funnel (get it here)

Ingredients:

1 TBSP chili powder (get it here)
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp crushed red pepper flakes (get it here)
1/4 tsp dried oregano (get it here)
1/2 tsp paprika (get it here)
1 1/2 tsp ground cumin
1 tsp sea salt (get it here)
1 tsp black pepper

Instructions:

Combine all of the spices in a small to medium mixing bowl. Stir with a wooden spoon to combine well. Transfer to a spice jar, using a funnel if needed. Label and store in your spice cabinet along with all of your other spices.

Sprinkle on ground beef, chicken, sausage, in sauces, and more as needed and to taste.

Do you make any other spice blends yourself?

photo credit: Some rights reserved by crd!

Pin It

The article How to Make Homemade Low Carb Taco Seasoning Mix was written by Vanessa Pruitt and originally published at Natural Family Today .

Low Carb vs Keto Diet: What’s the Difference?

Fri, 21 Jul 2017 15:00:00 +0000

Although the terms low carb and keto are often used interchangeably, they are distinct in many ways. Keto is a type of low carb dieting, but as you will see, low carb encompasses a broad range of eating styles, not all of which are ketogenic in nature.

So, what's the difference? Let's settle the low carb vs keto diet confusion.

What is Low Carb Dieting?

“Low Carb” is a general umbrella term used to describe a variety of diets that cut back on the amount of carbs consumed.

Popular types of low carb dieting include:

Low-Carb Paleo – Restricting net carbs to less than 100g while eating a paleo diet.
The Atkins Diet – a low carb eating plan created by cardiologist Robert C. Atkins which consists of 4 phases of carb restriction.
Low-Carb Mediterranean Diet – This diet combines carb restriction with the plant-based nutrition of the mediterranean diet.
Zero-Carb – Eating almost exclusively from the animal kingdom (meats and fats).
Low-Carb, High-Fat (LCHF) – Probably the most similar to a ketogenic diet, low carb high fat dieting is mostly an umbrella term. Some people prefer the flexibility of this term, as more specific diet such as keto restrict certain food categories, while this does not necessarily.

Although there are many specific types of low carb dieting, “low carb” can also be an unspecified way of eating.

There are many people who eat “low carb”, meaning they restrict carbs to their own comfort level, but they do not ascribe to a particular low carb dieting plan, and may not even necessarily track their carb intake closely.

What is the Keto Diet?

The keto diet is a very specific type of low carb, high fat diet. It's sometimes also referred to as the ketogenic diet.

The goal of a keto diet is to force your body into a metabolic state called ketosis, in which your body begins to use ketones for energy instead of glucose. Ketones are essentially fat converted into energy that the body can use.

This is done by restricting net carb intake to under 50 grams of net carbs per day. Ideally, under 20 grams of net carbs per day.

Read my more in-depth info about the keto diet and what ketosis is here.

Keto vs Low Carb: Major Differences

The difference between the keto diet and other low carb diets is about specificity. The keto diet has a very specific carb restriction number (usually less than 20g of net carbs per day). Meanwhile, many other low carb diets allow for up to 100g of net carbs per day.

In addition, if you follow the ketogenic diet properly, certain foods should be eliminated regardless of carb count. For instance, milk, peanuts, and grains are off limits on a strict keto diet. This is not always the case with other low carb diets.

Why Choose Keto Specifically?

While cutting carbs is beneficial for health in general, keto almost guarantees something that many other low carb diets cannot: dietary ketosis

It is this metabolic state that trains our bodies to burn fat for fuel instead of glucose. It is also this metabolic state that offers a hoard of health benefits including decreased risk of type 2 diabetes, boosted weight loss, and physical endurance.

Read more about dietary ketosis in my post here.

Stay Tuned!

Subscribe below to follow along this FREE keto diet basics series. I'll be sharing meal ideas, offering personal tips from being on the keto diet for nearly 2 years, and answer frequently asked questions.

You can read about my keto journey here.

If you have questions about the keto diet, please feel free to leave a comment. I will get to your question as soon as possible. I may even turn your question into an article!

The post Low Carb vs Keto Diet: What’s the Difference? appeared first on Natural Family Today.

What is the Keto Diet? Discover the Remarkable Benefits

Wed, 12 Jul 2017 02:28:14 +0000

Featured post from Natural Family Today :

You may have heard the term “keto diet” or heard about the amazing results that others have been getting with this diet, but what is it?

The keto diet is a very low carb, high fat diet. It's sometimes also referred to as the ketogenic diet, low carb diet, or LCHF (low carb high fat) diet.

The goal of a keto diet is to force your body into a metabolic state called ketosis.

What is Ketosis?

When you eat carbohydrates, your body produces glucose for energy and insulin to deliver the glucose around the body.

Your body prefers glucose as a primary source of energy. When you have plenty of glucose in your system, excess fats are not needed, and are therefore stored in the body. Restricting carbohydrates limits the amount of glucose the body can use for energy, forcing your body into metabolic ketosis.

In ketosis, your body begins to use ketones for energy instead of glucose.

Ketones are essentially fat converted into energy that the body can use. Your body's ability to convert fat to energy is a metabolic survival mechanism that kept your ancestors alive during times of food scarcity.

Ketones are a more stable source of energy than carbohydrates. Forcing your body to use ketones for energy instead of carbohydrates also allows your body to more readily burn body fat.

Now that society eats too much food and too much sugar, we can use this metabolic survival mechanism called ketosis to lose weight and bring our bodies back to a healthier state.

The Benefits of a Ketogenic Diet

The keto diet is beneficial for a variety of reasons, and people have different reasons for utilizing it. Here are just a few:

Weight Loss

One of the main reasons people choose the ketogenic diet is to lose weight and maintain weight.

Despite what many of us have heard, weight loss and weight maintenance is about much more than calories in, calories out. What kind of calories we consume can make a difference in inflammation, hormones, glucose and insulin levels, and more.

Over 20 scientific studies have found that low carb diets and ketogenic diets are more effective for weight loss compared to other diets, probably because of the effect they have on glucose and insulin, as well as their ability burn fat stores and satiate hunger.

Type 2 Diabetes Reversal

Many type 2 diabetics are finding the ketogenic diet to be an ideal tool for managing and even reversing their diabetes. The ketogenic diet lowers blood-glucose levels and can help regulate insulin levels, an ideal for diabetics.

Because the keto diet changes your metabolic state quickly, diabetics may require rapid adjustments to medications. If you are diabetic, speak with your doctor or endocrinologist before starting a ketogenic diet in order to develop a plan for keeping track of your levels and adjusting medications accordingly.

Here's a helpful article from The Diabetes Council about using the keto diet to manage diabetes.

Physical Endurance

Stored carbohydrates (glycogen) only last for a couple of hours, while fat stores can fuel your energy needs for weeks or even months.

When your body is used to burning primarily carbohydrates, it cannot easily utilize fat stores for energy. The result is that you have to eat regularly just to fuel your daily activities and avoid dealing with hunger and irritability when your blood glucose levels drop. This also requires you to “refuel” more often before, during, and after intense workout sessions.

When you're keto-adapted, your body (and brain) can tap into powerful fat stores on a 24/7 basis. This allows you to go longer periods of time without eating, and reduces irritability from fluctuating blood-glucose levels.

More Benefits

In addition to aiding weight loss, improving the health of type 2 diabetics, and providing better physical endurance, the keto diet has a myriad of other health benefits.

Ketogenic diets have shown impressive improvements in mental focus, metabolic syndromes, and has even been used as a way to manage epilepsy.

What Can You Eat on the Ketogenic Diet?

In order to get your body into a state of ketosis, the keto diet requires that you restrict your carbohydrate intake to under 50 grams of net carbs per day. Ideally, you should eat below 20 grams of net carbs per day, especially if you are first starting out.

You may find that you can increase this slightly the longer you stay on the diet. But, if you find yourself kicked out of ketosis easily, go back to 20 grams of net carbs per day.

The few carbs you eat, the faster your body will enter a state of ketosis. Getting your body into ketosis can take anywhere from 3 days to a week. The longer eat a keto diet, the easier it is to get back into ketosis after being “kicked out” of it.

As your body adjusts to the keto diet, you may experience what is known as the keto flu: mental fuzziness, irritability, low energy, nausea, and a generally unwell feeling. This is normal, and your body's way of telling you it's not used to converting fat into fuel.

What to Eat on the Keto Diet

So, what should you eat?

Avoid sugary and sweet foods (including most fruits), and carbohydrates like bread, pasta, rice, and potatoes.

Your daily calorie intake should be roughly 10% carbohydrates (the less carbs, the better), 15-25% protein (moderate protein, but try not to go too low or too high on protein), and 70% or more from fat.

Some common foods consumed on the keto diet include eggs, meat, cheese, oils (such as butter, avocado oil, or coconut oil), high fiber vegetables, and high fiber / low sugar fruits (mainly berries).

Here are some keto meals / food ideas that I love:

It seems daunting at first, but soon you will discover foods and recipes that you like on the keto diet. Plus, you will begin to experience the amazing benefits if you stick with it.

Stay Tuned!

I'll cover more keto diet basics in the coming weeks. I'll share meal ideas, answer tips from being on the keto diet for nearly 2 years now, and answer frequently asked questions.

You can read about my keto journey here.

If you have questions about the keto diet, please feel free to leave a comment. I will get to your question as soon as possible. I may even turn your question into an article!

The article What is the Keto Diet? Discover the Remarkable Benefits was written by Vanessa Pruitt and originally published at Natural Family Today .

Positive Affirmations for Self Love Plus 5 ways to Incorporate Them Into Your Daily Routine

Thu, 06 Jul 2017 18:27:01 +0000

‘whatever you hold in your mind on a consistent basis is exactly what you will experience in your life.’ – Tony Robbins

‘Self-care’ and ‘Self-love’ are popular buzzwords these days. They are something that everyone can get behind and support but not something that everyone knows how to practically implement in everyday life. Where to start? And what to do?

In your head say ‘I am confident’. Now take a deep breath, look away from the screen and say it again in your head or out loud with feeling.

‘I am confident.’

Take a few more deep breaths and repeat this a few times with passion and feeling. Are you sitting a little taller? Are you feeling a little better? What would happen if you said an affirmation every day for a month? What would happen if you completely overhauled the way you talked to yourself?

Motivational speaker, Tony Robbins has said ‘whatever you hold in your mind on a consistent basis is exactly what you will experience in your life.’ It’s time to turn your self-talk into positive outcomes and affirmations are a great starting point!

Affirmations are positive statements phrased in the present state. You are telling the universe exactly what you want and how you want to feel – you are setting out the law of attraction and your vibration to achieve what you are saying even if you’re not presently there yet. They don’t cost any money, you don’t need to rely on anyone else, and they can be implemented right away.

Positive Affirmations for Self Love

Let’s get started! Rather than looking to others to validate yourself, use your inner voice to bring you self-love and confidence.

Choose an affirmation below that you connect with or adapt one to best suit you:

I am beautiful and unique.
I love and accept myself unconditionally.
I radiate love and respect and receive it back.
I am unique and celebrate myself.
I value and respect myself.
I am deserving of love.
I acknowledge my self-worth and greet each day with confidence.
I am open to love and abundance.
I love and forgive myself.
I deserve happiness and success.
I put my past behind me and am focusing on the present.
I love myself and greet each day with confidence.
I love my body and honour it.
I only listen to positive self-talk and sweep anything else aside.

The more your affirmation, the more you are rewiring your brain to believe them and changing your vibration to attach that which you want. Saying them once isn’t going to help, just like taking a daily multi-vitamin once isn’t going to do much. You need to establish your affirmation into your everyday routine to see benefits.

Here are five simple and everyday things that can help you establish your affirmations in a daily self-care routine:

1. Your Bathroom Mirror

Write out your affirmation and stick it to your bathroom mirror. Make it a habit that when you brush your teeth in the morning and before bed that you look yourself in the eyes and say your affirmation.

2. A Piece of Jewellery

Use a bracelet, ring, or watch as a reminder of your affirmation and say the affirmation in your head when you look at it. Even better, wear a piece of jewellery with a gemstone that has metaphysical properties matched to your intent.

3. A Password

Replace your passwords with an affirmation or a keyword from your affirmation. Each time you log into your phone or email you will be thinking about the affirmation and at least say it in your head.

4. You Home and Lock Screen on Your Phone

How many times do you look at your phone in a day? Having your affirmation overlap of an inspiring picture is a great way to think about it multiple times a day.

Now that you have some affirmations you can choose from and simple ways to put them into place, it’s time to put them in place! Remember if you wouldn’t say something to a dear friend, don’t say it to yourself!

About the Author:

Muriah is the owner of Aura and makes Reiki infused natural stone bracelets that come with affirmations matched to the intent of the stones. She’s been harnessing the power of affirmations to achieve her dreams; from getting a full scholarship for her Masters in Sociology to going from couch to half marathon in eight months. You can follow her on Instagram or on Twitter.

The post Positive Affirmations for Self Love Plus 5 ways to Incorporate Them Into Your Daily Routine appeared first on Natural Family Today.

7 Science-Based Health Benefits of Intermittent Fasting

Mon, 03 Jul 2017 17:29:23 +0000

Often dismissed as a “fad”, intermittent fasting is not a new practice. People have been fasting for health, religious, and ritual reasons for centuries, and the evidence of such can be found in everything from religious texts to history books.

But despite the bad reputation it often gets, intermittent fasting has a myriad of health benefits, and plenty of science and experts to back them up. For many people, intermittent fasting has become the key to improving their health and maintaining a healthy weight.

What is Intermittent Fasting?

Intermittent Fasting (IF) is the practice of deliberately going without food for extended periods of time, usually on a set schedule, and then allowing for an “eating window”.

There are several schedules that intermittent fasters typically follow, including:

16/8 method – fasting for 14-16 hours a day with an “eating window” of 8-10 hours
5:2 method – eating normally 5 days a week, while restricting calories to 500-600 on two days of the week
Alternate-day fasting – fasting every other day, sometimes allowing for 500 calories on fasting days
Eat-Stop-Eat – doing a 24-hour fast, once or twice a week
The Warrior Diet – fasting during the day, eating a huge meal at night
Spontaneous Meal Skipping – skipping meals when it’s convenient

Intermittent fasting is sometimes used alongside other diet or lifestyle changes. For instance, intermittent fasting works well with the keto diet and other low carb diets.

The Health Benefits of Intermittent Fasting

1. Weight Loss

One of the main reasons people try intermittent fasting is to lose weight. And according to research, it works.

Short-term fasting lowers insulin levels, increases growth hormone levels, and increases norepinephrine (noradrenaline) which all help the body more readily break down fat and use it for energy. Because of these changes in hormone functioning, short-term fasting can actually increase your metabolic rate by 3.6-14% (1).

In addition to boosting your metabolism, fasting also naturally reduces the amount of calories you consume. Some studies have shown that people actually eat 20% less on fasting days (2).

A review of the scientific literature on fasting in 2014 revealed that fasting often leads to a 3-8% decrease in weight over 3-24 weeks. It was also not uncommon for people to lose 4-7% of their waist circumference, indicating that harmful belly fat is reduced with fasting. In addition, intermittent fasting causes less muscle loss than continuous calorie restriction (1).

2. Decrease Risk of Health Conditions

Intermittent fasting may play a significant role in reducing risk of health conditions, and even help control chronic health conditions.

Although the exact outcomes of fasting on cardiovascular health have not been measured, several studies show improvements in heart health that seem promising (2). This includes an increase in levels of adiponectin (an anti plaque-forming and insulin-sensitizing protein hormone) and decreased levels of Leptin (a pro plaque-forming adipokine).

Intermittent fasting has also been associated with improvements in blood pressure, total and LDL cholesterol, blood triglycerides, inflammatory markers and blood sugar levels (1).

Other studies have found intermittent fasting to help reduce cholesterol levels in certain conditions, trigger stem cell regeneration, as well as benefit people with cardiovascular disease.

Finally, intermittent fasting may delay the onset of Alzheimer’s disease or reduce its severity, as was found in a study done on rats (9). Case reports have also found significant improvement in symptoms of Alzheimer’s in 9 out of 10 patients who followed a lifestyle intervention plan which included daily short-term fasts (8). Further animal studies show that fasting could possibly protect against neurodegenerative diseases such as Parkinson’s and Huntington’s disease (6,7).

3. Reduced Insulin Resistance

Several factors suggest that intermittent fasting can help reduce insulin resistance and therefore protect against or help control diabetes.

A dramatic restriction in calories (as with those who undergo gastric bypass surgery) has been shown to resolve diabetes in about 83% of patients. Intermittent fasting is thought to mimic these results (2).

Additionally, studies have found that intermittent fasting leads to an impressive reduction in blood sugar levels and improves insulin resistance. Some studies (on humans, yay!) have shown intermittent fasting to reduce blood sugar by as much as 3-6% and fasting insulin by as much as 20-31% (1).

4.Cellular Repair

Intermittent fasting induces a “waste removal” process at the cellular level in our bodies called autophagy. This process aids the body in breaking down cells and metabolizing dysfunctional proteins and buildup within cells.

Autophagy also protects against several diseases, including cancer and Alzheimer’s disease (1).

5. Reduced Inflammation

It’s believed that the basis of almost every chronic disease is inflammation and oxidative stress.

Studies have found that fasting induces a anti-inflammatory effect on the body. Reducing inflammation through fasting improves the nervous and immune systems (10).

Several studies have also shown that intermittent fasting enhances bodily resistance to oxidative stress (1).

6. Cancer Prevention

There is mounting evidence that intermittent fasting could protect against certain kinds of cancer as well as reduce the side effects of chemotherapy.

For instance, caloric restriction has been associated with up to a 55% reduction in the incidence of breast cancer. Some scientists believe that caloric restriction decreases cellular proliferation and angiogenesis (the creation of new blood vessels that feed cancer cells).

Furthermore, calorie restriction is associated with a significant anti-inflammatory effect on the body. This anti-inflammatory response may decrease cancer progression and malignant conversion. Studies have shown that a combination of intermittent fasting along with cancer treatment (chemotherapy or radiation) may increase the treatment’s effectiveness (2).

Finally, fasting may reduce the various side effects of chemotherapy, especially when practiced immediately before and after treatment (1).

7. Extended Life Span

Although it hasn’t been proven, many people believe, for good reason, that intermittent fasting can help humans live longer.

Animal studies also suggest that intermittent fasting can help people live longer. One study on rats found that intermittent fasting can extend lifespan in a similar way as caloric restriction (3, 4).

Another study found that rats who fasted lived 83% longer than rats who did not fast (5).

We now also know of the many health benefits of fasting. It can decrease chronic health conditions, repair cellular damage, reduce inflammation, and perhaps help prevent cancer. All of these things can help you live a longer and healthier life.

[su_spoiler title=”References”](1) Gunnars, Kris. (2016, Aug 16) 10 Evidence-Based Health Benefits of Intermittent Fasting. https://authoritynutrition.com/10-health-benefits-of-intermittent-fasting/

(2) Lickerman, Alex. (2017, April 9) Intermittent Fasting for Weight Loss and Other Benefits. https://www.psychologytoday.com/blog/happiness-in-world/201704/intermittent-fasting-weight-loss-and-other-benefits

(3) Goodrick, Charles; Ingram, Donald; Reynolds, Mark; Freeman, John; Cider, Nancy. Differential Effects of Intermittent Feeding and Voluntary Exercise on Body Weight and Lifespan in Adult Rats. J Gerontol 1983; 38 (1): 36-45. doi: 10.1093/geronj/38.1.36

(4) Sogawa, Hiroshi; Kubo, Chiharu. (2000, May 17) Influence of short-term repeated fasting on the longevity of female (NZB×NZW)F1 mice. Mechanisms of Ageing and Development, 115 (1-2). doi: https://doi.org/10.1016/S0047-6374(00)00109-3

(5) Goodrick C, L, Ingram D, K, Reynolds M, A, Freeman J, R, Cider N, L, Effects of Intermittent Feeding Upon Growth and Life Span in Rats. Gerontology 1982;28:233-241

(6) Martin, B., Mattson, M. P., & Maudsley, S. (2006). Caloric restriction and intermittent fasting: Two potential diets for successful brain aging. Ageing Research Reviews, 5(3), 332–353. http://doi.org/10.1016/j.arr.2006.04.002

(7) Duan, W., & Mattson, M. P. (1999). Dietary restriction and 2-deoxyglucose administration improve behavioral outcome and reduce degeneration of dopaminergic neurons in models of Parkinson’s disease. Journal Of Neuroscience Research, 57(2), 195. doi:10.1002/(SICI)1097-4547(19990715)57:2<195::AID-JNR5>3.0.CO;2-P

(8) Adlard, P. A., Sedjahtera, A., Gunawan, L., Bray, L., Hare, D., Lear, J., & … Cherny, R. A. (2014). A novel approach to rapidly prevent age-related cognitive decline. Aging Cell, 13(2), 351-359. doi:10.1111/acel.12178

(9) Intermittent fasting and caloric restriction ameliorate age-related behavioral deficits in the triple-transgenic mouse model of Alzheimer’s disease. (2007). Neurobiology of Disease, (1), 212.

(10) Bubbs, Marc. 7 Scientifically-Backed Benefits of Intermittent Fasting. http://blog.paleohacks.com/intermittent-fasting-benefits/#

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The post 7 Science-Based Health Benefits of Intermittent Fasting appeared first on Natural Family Today.

Simple Practices You Can Use Everyday to Improve Your Mental Health

Mon, 26 Jun 2017 19:05:21 +0000

Stress, anxiety, depression, suicide and all mental health disorders are on the rise. Despite what western medicine tells us, the health of the brain is connected to the health of the whole body.

Feeling stressed and anxious at times is normal, but those feelings should be the exception…not the norm. If you feel like it's more of the norm for you, read on to discover simple things you can do make it the exception.

Mindfulness

This may sound woo-woo to you; it definitely sounded woo woo to me at one point! And although I don't practice mindfulness meditation as often as I would like to/need to, I do see the benefit when I use it!

A lot of our stress and anxiety comes from thinking about the past and/or future. We miss out on right now because we're too caught up worrying or the should've/could've/would've thoughts about the past.

How do you become more mindful? Meditate. Meditation can't happen without being mindful. Meditation isn't effective if we're sitting in a nice quiet place trying to focus and relax, but then we let our mind wander.

Now don't get me wrong, when you first start to practice meditation – your mind WILL wander. It's a practice in itself to meditate. But that same practice is what trains our brain to be present! Just imagine for a second how much less stressful your life would be if you were just present in the ‘right now' moment.

Mindfulness helps you let go of what's happened and helps you not worry about what hasn't happened yet.

Now take a deep breath and refer to my original post about Mindfulness here. There are several resources to transition into being mindful (aka present) very easily! It seriously doesn't get easier than 3-10 minute guided meditations.

Clean Eating

I get pretty in depth on this topic in my post about the Food & Mood Connection. Our gut is our second brain. So, if we're abusing our gut by using antibiotics when they're really not needed, or eating chemically processed franken-food, or we're overweight, or we're not giving our body the nourishment it needs….how can our brain function the way it should?

Our ‘happy' hormones start to develop in our gut.Eat clean to give your brain the basics it needs to function! Need help eating clean?

Think it's too expensive?

Head here to join my 5 Day Clean Eating Challenge (complete with recipes, suggested meal plan, shopping list, access to private FB group and more).

Spoil Yourself

You read right!! Spoil yourself! Take a day off work, get a massage/mani/pedi, take time to read a book, complete something fun that's been on your ‘to-do list', check something off your bucket list.

A lot of us (myself included) feel guilty when we take time for yourself, but it's so necessary! Remember that if you're not taking care of yourself, it's really hard to take care of others.

Exercise

Oh no!! The dreaded exercise! We should all be exercising at least 3-5 times a week (but really hopefully AT LEAST 5 times). You don't have to go extreme with it. Start with some yoga/pilates in your living room.

Check out my pinterest board for lots of inspiration for easy/quick exercises. I'm going to be super honest with you….I exercise on average 5 times a week now. I never ever used to exercise, and I still really don't care for it.

BUT I know that in order to be healthy (even mentally) I need to exercise. So I do. The results of my exercising are that I do feel proud of myself and happier (because exercise releases happy hormones) and I notice positive changes in my body.

Get Off the Phone/Tablet/Computer/TV

Don't stop reading this post here! I know this may be hard for you but we get too much instant gratification with all our technology and gadgets and social media. We send a text or post something and we get anxious waiting for a response. “Why isn't anyone replying? Did I offend someone? Are they mad at me?”

These may be just some thoughts going through your head. I feel like part of the reason why even kids are getting anxiety and depression now is technology and social media.I'm 37 and I don't remember mental health being such an issue when I was a kid. But when I was a kid, we only had landlines and I didn't even know what the Internet was. I couldn't have contact with anyone unless I was with them or at home with my phone that didn't have a screen.

Even when I was home, I was outside…interacting with people face to face. I still get caught up in social media and looking at my phone, but from time-to-time I remind myself to put it away.

I've started to set a time limit for myself. It goes something like this…I'll text someone, post something, or just browse and then I'll tell myself to put the phone away for at least an hour (make the time something that fits you). I usually end up leaving it alone for longer because I'm able to do some of the things mentioned above.

This list isn't in any particular order. My suggestion is to make one change at a time! If you try to do everything I mentioned here, you'll get overwhelmed and probably quit.

That's what I did when I first started making healthy changes. I would read something and think “I need to make that change asap!”. Then I would read something else and think the same thing. I'd follow my changes for about a week, get overwhelmed and go back to my unhealthy (but familiar) ways.

As always, if you need more guidance – I'm here for you! Just head here and schedule your FREE 30 minute consultation!

Peace, love, and wellbeing!

Bri

PS Read more about me here!

About the Author:

Bri is a RN turned Holistic Health Coach who guides moms that are starting to make healthy life choices for themselves and their family.

Bri turned her health (and her family's health) around and knows that it can be challenging and overwhelming. She cuts thru the overwhelm with her one on one coaching so you can reach your health goals as easily and quickly as possible.

The post Simple Practices You Can Use Everyday to Improve Your Mental Health appeared first on Natural Family Today.

How to Choose Natural Solutions for Your Kids’ Common Aches and Pains

Wed, 14 Jun 2017 15:13:30 +0000

By Sherry Torkos, holistic pharmacist

Who has more bumps, scratches, bug bites and runny noses than kids? And yet it seems that many of the most common over-the-counter medications for those things have risky side effects for our little ones.

As a pharmacist and a mom, holistic pharmacist, I am happy to share my picks for smarter and safer alternatives.

For Itchy Bug Bites

Hydrocortisone creams help with the itching, swelling and redness. But they can cause kids’ skin to itch, burn, dry out and change color.

A natural alternative is to use an ointment that contains tea tree oil, such as Desert Essence Tea Tree Oil Skin Ointment. Tea tree has antiseptic, anti-bacterial and anti-viral properties. It helps take the sting and itch out of bug bites, and it’s good for minor cuts and irritations.

For Painful Bumps and Bruises

Children can be at particular risk of side effects from aspirin, acetaminophen and ibuprofen, which can cause serious side effects such as liver and kidney damage, ringing in the ears, stomach bleeding, rebound headaches and hair loss.

Instead, apply an ice pack to the area: 10 minutes on/10 minutes off. Ice helps relieve pain and reduce swelling. Similasan Arnica Active Spray might also be effective.

For Red, Itchy Eyes

Allergies are common this time of year, and can lead to itchy, watery eyes. Be careful about using OTC medicated eye drops because they contain vasoconstrictor drugs, which have side effects if overused.

Similasan Allergy Eye Relief is a natural option. It helps to stimulate the body’s own healing ability and provides soothing relief. It doesn’t contain harsh chemicals, and you don’t have to worry about the rebound effect.

For Itchy Skin Caused by Bug Bites, Poison Ivy or Poison Oak

Oatmeal can help calm and soothe skin itching, but ready made products can be expensive. Instead, grind whole oats in a coffee grinder to release their oils.

Put a half cup of the ground oats into the bath water. Add a couple drops of lavender. Another alternative is Desert Essence Tea Tree Oil Skin ointment.

Tea tree oil has antiseptic, antibacterial and anti-viral properties. It helps take the sting and itch out of bug bites, and it’s good for minor cuts and irritations.

For Foot Fungus

Kids tend to get athlete’s foot because their feet get moist from playing sports, or they spend a lot of time at the neighborhood pool.

Make a foot soak by putting a couple of drops of tea tree oil into a small basin of water.

For Sun Protection

Many sunscreens contain harsh and irritating chemicals, such as oxybenzone, which can penetrate the skin, cause allergic skin reactions and may disrupt hormones. Instead, choose a mineral-based sunscreen that contains zinc oxide.

Zinc provides a physical barrier to the sun’s rays rather than chemical protection.

Look for Goddess Garden Organics sunscreens, which contain organic ingredients and are safe for sensitive skin. Unlike chemical sunscreens, which need to be applied at least 20 minutes before going in the sun, products containing zinc provide immediate protection.

For skin that’s red and hurts from too much sun, apply cool compresses with pure aloe vera gel to alleviate pain and promote healing.

About the author:

Sherry Torkos is a pharmacist, author, and certified fitness instructor. As a leading health expert, she has delivered hundreds of lectures to medical professionals, and is frequently interviewed on radio and TV talk shows throughout North America and abroad.

Sherry has authored 18 books, including Saving Women’s Hearts, The Canadian Encyclopedia for Natural Medicine, The Glycemic Index Made Simple, Winning at Weight Loss and Breaking the Age Barrier.

The post How to Choose Natural Solutions for Your Kids’ Common Aches and Pains appeared first on Natural Family Today.

5 Amazing Health Benefits of Sitting on the Floor

Mon, 05 Jun 2017 13:47:54 +0000

While we all know how important it is to stay active and get regular exercise, one thing that is often overlooked is the health benefits of sitting on the floor.

How many hours do you spend each day on the sofa watching television? What about sitting on your office chair at the computer – or even just sitting at your kitchen table?

As we will explore in this article, swapping your comfy chair for the floor might just be one of the best things you ever do for your health…

Are You Sitting Comfortably?

According to research, the average English adult spends between 9.5 and 11 hours per day doing “sedentary” activities. This includes things like sitting down to watch TV, playing computer games, working at your desk, or even just sitting in the car.

We do these activities while lounging on a comfortable chair. But while we might feel comfortable, the truth is that our furnishings can actually be pretty bad for our health.

Here are five great health benefits of sitting on the floor…

1. Improved Posture

Good posture is important because it helps to prevent injuries and means that less stress is placed on your joints and muscles.

Over time, poor posture can lead to many health problems, including back pain, shoulder ache and stiffness in the neck. It can also impact on your digestive organs and lead to a higher chance of developing cardiovascular problems.

Sitting on the floor helps to improve your posture naturally by making you sit more upright, with your spine straight and your shoulders pushed back in the correct position for good posture.

2. Improved Strength and Flexibility

Lounging on a sofa is very bad for the body and over time can result in weak muscles, aching joints, stiffness and other serious issues that can greatly affect your everyday life.

One of the biggest health benefits of sitting on the floor is improved strength and increased flexibility. It allows you to strengthen your lower back and works those core muscles that are so essential to strength, while also helping your flexibility.

3. Easier Digestion

This one is often overlooked – but eating while sitting on the floor can actually help to aid your digestion. When you sit down with your legs crossed (known in asana as sukhasana or a half padmasna), it sends a signal to your brain that tells it to prepare for digestion.

Sitting in this position while eating requires you to move your body back and forth as you swallow. This works your abdominal muscles, aiding the secretion of stomach acids that are needed for proper digestion.

4. Reduced Aches and Pains

Many of us suffer from aches and pains brought on by the stresses and strains of day-to-day activities. Backache, shoulder pain, neck stiffness, etc. can have a significant negative impact on your ability to live your life.

If you want to reduce some of those annoying pains and enjoy greater strength and flexibility, it might be worth swapping the chair for the floor. Sitting on the floor is a great way to strengthen the muscles in your lower back, pelvis and abdomen. It also the strength and flexibility of your legs, knees and hips.

In turn, sitting on the floor can help to reduce many common aches, pains and discomforts.

5. A Longer Lifespan

We’ve covered some of the main health benefits of sitting on the floor – and the good news is that it could even help you to live longer!

In 2012, research published in the European Journal of Preventive Cardiology found that being able to raise yourself from the floor without holding on to anything correlates with increased life expectancy.

Getting up from the floor without using your hands requires a combination of strength, flexibility and balance. All of these things are needed to avoid falls and injuries. Those unable to do so were found to be 6.5 times more likely to pass away in the next six years.

So – there you have it. Sitting on the floor can help you to be stronger, healthier and ultimately live a longer life. It’s great for your body and is the perfect way to relax and de-stress after a long, hard day.

Consider getting a floor cushion to make the transition to floor sitting an easier one.

Take the time to sit on the floor for a portion of your activities for the day. Your body will thank you for it.

Learn More About Body Mechanics!

Want to learn more about how body mechanics can improve your health and change your life? Check out the exact program that I use to improve my health through everyday activities.

Visit Healthy Moving for more information.

The post 5 Amazing Health Benefits of Sitting on the Floor appeared first on Natural Family Today.

Thirteen Frugal Things

Tue, 30 Jun 2015 23:59:59 +0000

Kristen from The Frugal Girl and Katy from The Non-Consumer Advocate often post lists of five frugal things they’ve done recently. Since I’ve been MIA from the blog lately I thought I would post a longer list. Thirteen frugal things is almost alliteration! One I moved in with my boyfriend (Mr S) in April. We split […]

This post Thirteen Frugal Things appeared first on Economies of Kale.

A Frugal Valentine’s Day

Mon, 16 Feb 2015 11:05:40 +0000

Valentine’s Day isn’t usually a big deal here in Australia, but since it was mine and Mr S’s first one together, we decided we wanted to celebrate a bit. Mr S had surgery the day before Valentine’s Day (on Friday the 13th!) so we didn’t really have a choice about having a low-key day. Luckily […]

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