The Healthiest Bread We All Need

Bread, oh glorious bread. It is often a very simple food made of grains and yeast of numerous varieties that has provided nourishment and sustenance throughout the generations. Today, in light of much adulteration of our food supply and the popularity of grain-free diets, it is often one of the most controversial foods to discuss. Regardless of where you stand on the nutritional side of this food category, breaking bread is still the term used to describe what we do together as friends when we gather in community to fellowship and dine. But, God spoke to me today about the healthiest bread we should be consuming each and every day- the Bread of Life.

Jesus is described as the “Bread of Life” in John 6:22-40. When Jesus calls himself this, he is sharing the promise that He, and only He, as God, will take care of our needs each day on this earth and in eternity when we put our trust in Him. A research of the word bread in the Word shows that it represents three different things: 1)sustenance- When God commanded that Adam and Eve leave the Garden of Eden, he stated that Adam would work and sweat for bread. This pointed to the necessity of growing crops for food to survive. We need bread for sustenance. Our human hunger pangs also remind us that we depend on God who created all sources of food; 2)hospitality/relationship- Abraham demonstrated hospitality when he shared his bread with his three visitors in Genesis 18. Breaking bread at the beginning of meals with the words “Blessed art Thou, O Lord our God, King of the universe, who bringest forth bread from the earth.” is part of the Jewish tradition. Jesus also broke bread many times with his disciples who carried on the breaking of bread in communion after His resurrection; 3)Biblical offering- In the Old Testament, grain offerings were given onto the altar as a sacrifice to God by the Israelites as part of their covenant relationship. In the New Testament, when Jesus gave thanks and gave the disciples bread and wine at the last supper, He declared that this was the new covenant through His sacrifice.

God doesn’t want us to be overly concerned about fleeting things like where our food will come from. He tells us to spend our energy seeking “the eternal life that the Son of Man can give you” (John 6:27 NLT). He wanted his disciples to know that He was God and that time with Him was the “true food” they really needed. Jesus invites us today still to feed on Him. He teaches this in the Lord’s Prayer by modeling asking God for our daily bread. He is basically showing us that the only way to live the abundant life of joy and freedom he promises us is to plug into His Word daily, commune with Him, and to trust in Him for our day to day needs, both physical, and more importantly, spiritual.

Unlike the perishable bread we bake or buy at the store, this heavenly bread of Christ will never spoil, perish or run out. It is life-providing, life-sustaining and our divine provision, gifted to us from our Abba Father when we have faith in Him as our Lord and Savior through the sacrifice of His son’s body, the flesh (and blood) we now commemorate through our practice of communion.

The phrase breaking bread takes on a whole new meaning in light of what Jesus says about himself in John 6. I am the bread of life! Jesus means that My bread is joy and when you partake of it by spending time with me, it spread like the starter culture or yeast that grew the original wheat into something edible and delicious and healthful. We, too, are the bread of life- when we start with Him, the eternal starter culture, and add the grains of our own life, we become a living food, a conduit through which to share this special bread of heaven with others! This holy bread multiplies so there is always enough, always an overflow, and when we share the love of our savior with others, this is how the bread rises and grows into something so good and nutritious to share! Just like He fed a crowd with a few loaves and fishes, with one small daily bit of bread (in our time with Him), sustaining us, growing us, we will be equipped and fueled and fed in spirit, mind and body to feed those we come into contact with. This is the meaning of being a true disciple. Breaking bread with others takes on this deeper meaning when we allow our hearts and minds to be renewed and transformed into a new creation just like a few raw ingredients of wheat, oil and salt can become something new and different when a small amount of yeast is added, causing these to grow into something totally new. We can no longer pick out the original ingredients as they have become a fully new creation when the yeast does its work. Just like this, when we invite the Holy Spirit into our lives each day, we become over time a new creation, fully separate and unrecognizable from our past sins, hurts, and traumas. These are gone and we are made clean and new. Praise God for this truth. Taste and eat, for the Bread of Life is so good, wholesome, delicious and bountiful!

Texas Chili With a Twist

It’s a fact that my family members all love chili. It’s not only a dish we can all agree on, but it is super-easy to make a ton of food for extra guests or for another meal. You can freeze the leftovers easily (if there are any).

I live in Texas, and in my state it is no joke that we are fiercely competitive about our chili.  Every local family has their own special adapted chili recipe, and each will insist that their version is the very best. Chili preferences are highly personal, inspiring the many well-attended chili cook-off competitions amongst friends and communities alike. Disagreements can break out as to whether or not "real" chili uses beef or bison, whether one should even include certain spices or even if chili should even be called chili outside of Texas!

Whatever chili recipes you’ve made previously, this tried and true recipe adds a bit of something for everyone and is highly adaptable to different palates. I include onion, carrot and celery, but often sneak in extra chopped veggies to increase the nutrient density. Omit the beans for a true Paleo dish, and decrease or increase the amount of hot sauce and spices to your palate. I love having my dinner guests try to guess the intricate flavor makeup here that stems from the addition of two of my favorite foods- coffee and chocolate! This is a great way to use up any leftover coffee in your pot. I hope you’ll try this recipe tonight!

TEXAS CHILI WITH A TWIST

Organic Ingredients:

• 2 tablespoons coconut oil

• 1.5 pound ground bison or grass fed ground beef (find the best at Crowd Cow)

• 1 large onion, finely chopped

• 3 stalks celery, finely chopped

• ½ green or red pepper, finely chopped

• 3 medium carrots, finely chopped

• 3 cloves garlic, minced

• 1 14 1/2-ounce can diced tomatoes with juice

• ½ cup brewed Cardiology coffee, cooled

• 12 oz salsa (medium)

• dash of hot sauce (to taste)

• 1 tbsp chili powder

• 1 tbsp cumin

• 1 tbsp raw cacao powder

• 1 tbsp oregano

• 1 ½ teaspoons ground coriander

• ¼ tsp cayenne pepper, or to taste

• 1 tsp ground black pepper

• 1 tsp sea salt, or to taste

• 1 can pinto beans (omit for Paleo)

Directions:

Heat a large dutch oven over medium heat. Add coconut oil. Saute meat, onion and garlic until meat is browned. Add remainder of ingredients (except beans, if using). Combine gently with a spoon. Cover and bring to simmer, then turn down to medium-low and simmer for 30 minutes. Let each person spoon chili into a bowl and top with desired optional toppings (see below). Alternatively, place all items in a crockpot, stir, and heat on high for 4 hours. Enjoy!

Optional toppings: sliced avocado, finely sliced green onions, fresh chopped cilantro, lime wedges, shredded raw cheddar cheese, grain-free tortilla chips such as Siete.

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Healing Squash & Sweet Potato Soup

What could be better in the cold winter months than the rich, flavorful goodness of butternut squash and sweet potato? Even better when they are paired together in what will soon become a new favorite!

Ingredients:

1.5 c cubed butternut squash (fresh or frozen)

3 medium sweet potatoes, peeled and cut into chunks

1 granny smith apple, peeled and chopped

4 c chicken broth (use vegetable broth for vegetarian option)

1 T EVOO

1/2 tsp cinnamon

6 slices of fresh ginger (peeled)

3 cloves garlic, peeled

3/4 c full fat coconut milk

1/2 c water

2 T lemon or lime juice

sea salt and pepper to taste

Directions:

In a large soup pot, saute garlic and ginger in EVOO for 2 minutes. Add squash, sweet potatoes and apple to pot. Add cinnamon. Saute 3-5 min., stirring frequently. Add broth. Bring to boil. Reduce heat to simmer. Cover and cook for 15 minutes or until mixture is tender. Remove pot from heat and take out ginger and garlic pieces. Using an immersion blender, blend until smooth. Add in coconut milk, water and lime/lemon juice. Return pot to burner and cook on low heat until heated through. Stir and season with salt and pepper.

To serve, set out bowls of toppings to choice from. Try chopped pistachios, pumpkin seeds, fresh herbs, shredded coconut, or raisins. Get creative and enjoy!

Healing Golden Milk

Golden milk is a traditional Ayurvedic beverage with many health benefits. The ingredients have antibacterial and antiviral properties and the antioxidants help strengthen your immune system. Golden milk is simple to make at home. For a single serving of golden milk or about one cup, simply follow this recipe:

Ingredients:

• 1 c of an unsweetened milk of your choice (I used almond milk)

• 1 t of turmeric

• 1 small piece of grated fresh ginger or 1/2 t of ginger powder

• 1/2 t of cinnamon powder

• 1 pinch of black pepper

• 1 t of raw honey or maple syrup

Directions:

Mix all ingredients in a small saucepan and bring to a low boil. Reduce heat and simmer for about 10 minutes or until fragrant and flavorful. Strain the drink through a fine strainer into mugs and top with a pinch of cinnamon and/or drizzle with honey. Enjoy hot or at room temperature! Especially good as a bedtime drink!

Instant Pot Cube Steak With Gravy

What says comfort food better than tender cube steak with a delicious gravy in the winter time? I used round steak to make my own cube steak chunks, and I chose to keep the gravy Paleo and gluten free compliant for all to enjoy. In my version, I cook the steak with sliced onions and peppers, but feel free to experiment with different vegetables such as cubed sweet potato, zucchini or even jicama chunks. Let me know what you like best!

Ingredients:

1 lb. beef cube steak (or make your own like I did- see picture below)

2 T oil, I used avocado oil

1/3 c arrowroot or cassava root flour (may substitute rice flour if eating grains)

2 cloves garlic, minced OR 2 t garlic powder

1 t sea salt

1 t ground black pepper

1 onion, sliced into thin rings, optional, add sliced peppers as well if desired

1 c beef broth or 1/2 c beef broth mixed with 1/2 c red wine

Directions:

!. Preheat Instant Pot to saute function.

2. Mix the flour and spices together and coat the beef cubes with this mixture.

3. Add oil to pot and saute beef cubes in batches on each side until brown.

4. Pour in broth or broth/wine mixture. Add onions. Set Instant Pot to manual for 15 minutes and lock lid.

5. Use quick release to release pressure cooker.

6. Remove meat and onions. Set Instant Pot to saute function once more.

7. Whisk 2 T of flour mixture with cold water. Add to heated broth in pot. Stir until sauce is thickened.

8. Serve sauce over meat.

9. Optional: serve cube steak over rice, cauliflower rice, or potatoes. Enjoy!

Round steaks, pounded thin and cut up make excellent cube steak!

These Are a Few of My Favorite Reads

What are some of your all-time favorite books?

Most of my family and friends who know me well know I have a little problem…yes, it’s true. I am a self-confessed bibliophile! I love books, and often could be quoted saying to my kids while raising them, “Books are our friends. Treat them well and spend time with them”.

Because I do love reading as one of the great pleasures in my life, I am often asked what my favorite books are. This can be really hard for someone who reads as much as me to narrow down, but here are 10 that have really stood out over time, and titles I have returned to time and time again. Hope this inspires you and I’d love to hear your favorites too!

1) Mindset by Carol Dweck- Dweck reveals what all great parents, teachers, CEOs, and athletes already know: how a simple idea about the brain can create a love of learning and a resilience that is the basis of great accomplishment in every area. This was the book that first introduced me to the power of thoughts in our path to success in relationships, career and life in general. There are a lot of things to learn from this book. With the right mindset, you can be better equipped to lead, love, and teach and even transform other people’s lives!

(2) The Greatest Salesman in the World by Og Mandino- Often, there are people we look up to as we wonder how we could ever live up to their achievements. However, Og Mandino fully believes that anyone, no matter where they come from, is capable of rising as far as they desire to go. The Greatest Salesman in the World presents a series of principles, laws, and fundamental truths in such a way that they are easily understood and able to be implemented into daily life. Mandino uses a simple story of a boy with the most unlikely of circumstances to explain the importance and effect of nine simple concepts. Once applied, no mountain will be too high and no river will be too wide for the person who masters all of these concepts.

3) The Five Love Languages by Gary Chapman- This book was probably the one that most profoundly helped shape my relationship with my spouse, my children and my friends. Whether your relationships are flourishing or floundering, Chapman’s proven approach to showing and receiving love will help you experience deeper and richer levels of intimacy with your partner—starting today. It is both a highly insightful yet practical guide.

4) Redeeming Love by Francine Rivers- This is the only fiction novel on my list, however I have found that great truths are often better communicated to me through characters in a story. In this case, God’s relentless love struck me in a fresh way, and the tears flowed as I thanked Jesus for loving me more than any man ever will. Redeeming Love is based on the true Old Testament book of Hosea, and it’s an incredible story that will stay with you for years to come. (Warning: there are some graphic scenes that may be inappropriate for young children, so please read it before giving it to your daughters.)

5) Think and Grow Rich by Napoleon Hill- Many people think that money is evil and being poor will make you a better person. Nothing can be farther from the truth. God wants to bless us and He wants to give us abundant life. As long as we have the right motive and we do our part, God is more than willing to provide not just our needs but also our wants. The mindset principles in this timeless classic book can easily be applied to other areas of life, including relationships, education and career. It teaches you how to treat other people right, see things in a positive light, and become a better person overall.

6) Boundaries by Henry Cloud and John Townsend- This book was one of the largest influences on a person (me) who lived with the negative ramifications of co-dependence and people pleasing. With very practical applications for life, these authors helped on the road to freedom without fear of letting other down in the process of being a healthy individual. The best thing about this book is that it is filled with truthful insights. Through the pages of the Bible, you will glean how to establish godly boundaries with your friends, co-workers, children, parents, and spouse.

7) Patient, Heal Thyself by Jordan Rubin- At the age of 19, Rubin was diagnosed with Crohn’s disease, a supposedly incurable digestive ailment. In one of the most dramatic natural healing stories ever told, Jordan discovered a natural path to complete healing and sustained health. In his book, now Naturopathic doctor, Rubin shares his monumental discoveries, teaching you how to take control of your own health and unlock your body’s phenomenal healing potential. This was the book that originally helped me start on the wellness path for my own body’s miraculous healing!

8) Dancing With My Father by Sally Clarkson- As a wife and mother, rather than dragging through countless days, Clarkson wanted to know the delight of God's presence. She began prayerfully exploring how to cultivate deep-rooted joy even in the midst of difficult seasons. In her book, she invites you to experience for yourself what happens when you trust God to lead you into a life of anticipation, passion, and purpose. The stories she shares touched my own heart and will certainly reflect every Christian woman's deepest longings. In the hardest days as a mom, this was a reminder that I could truly live in beauty and grace, joy and peace.

9) Battlefield of the Mind by Joyce Meyer- This book probably helped me more than all the years I spent in therapy combined! In her Biblically based and practical guide, Meyer gracefully teaches how to deal with the thousands of thoughts (many negative) that we think every day and how to focus the mind the way God thinks. This book works from the internal, starting with the heart and then works it’s way outward on how we can choose to live a victorious life in Christ. It is brimming with hope. It accomplishes it’s purpose— giving Christians real strategies on how to overcome negativity.

10) The Bible - Lastly, and certainly the most lasting influence on my life is the books of both the Old and New Testament. What started as favorite stories with life lessons as a child in Sunday school developed into a search for religious identity and then evolved into truer search and discovery for a relationship with my creator. In the Bible, I have come to love the story of God’s relentless pursuit of humans, including me, through his overarching theme of love throughout his Word. It is a story that transcends culture, gender, age, race and time and is the same yesterday, today and tomorrow.

7 Benefits of Hormone Testing

Studies show that 80% of women suffer from some kind of hormone imbalance and men aren’t far behind.

With symptoms ranging from anxiety to hair loss, it can be difficult to discern when your hormones are responsible, and when these situations are circumstantial. So, what’s the best way to find out if your body is out of balance?

Get the answers you need with a hormone imbalance test.

Are you wondering what these tests can tell you about your health? Follow along and discover 7 of the amazing benefits that a hormonal imbalance test can offer.

What Is Hormone Imbalance?

Hormones are what our bodies produce in response to internal and external influences. They are responsible for regulating several bodily functions including your metabolism, quality of sleep, and more.

When we experience an over or underproduction of hormones, our bodies are thrown into an imbalanced state. This results in subtle symptoms such as hot flashes, weight gain, or irregular bowel movements. When hormonal imbalances go ignored, they can contribute to more significant problems and health concerns.

So, what are some of the symptoms of hormonal imbalances?

1. Addressing Fatigue

Do you find that regardless of how much sleep you get you’re still waking up feeling tired and lethargic? This could be a sign that there’s more going on than needing a sleep-in.

Fatigue is a common symptom of several hormonal imbalances. The issue could be stemming from something as small as an deficiency of progesterone, or it could be a sign of a more serious problem. Larger issues may require medical attention and bringing attention to them early can be advantageous.

If feeling well-rested doesn’t seem to be on the cards for you, taking a hormone test may be the first step to answering those “feeling-tired” questions.

2. Understanding an Irregular Period

A skipped period or inconsistent cycle can present an array of concerns for the female population. This irregular pattern can often be traced back to an uneven hormonal balance.

Progesterone and estrogen are mainly responsible for the regulation of your period. They fluctuate depending on the phase of your cycle and cue the body when it’s time to release an egg. If too much or too little of these hormones are present at different stages, you can experience early or delayed menstruation.

Once you identify the problem, you can introduce natural remedies to re-establish the balance and encourage normal cycles again. The management of these hormones have been known to balance conditions like PCOS, and of course, contribute to your future fertility.

3. Acne

Many of us experience an introduction of acne around the time of puberty. Although acne beyond the pubescent stage can have a number of contributors such as stress, diet, and toxicity, hormones continue to also regulate these unwelcome blemishes.

Hormones are responsible for the overproduction of oils and secrete enzymes for digestion. If the presence of these hormones is irregular, you’ll notice the effects popping up on your face, back, or other areas.

Does it feel like no topical products will do the job? Are those once a month breakouts starting to become persistent problems? It’s time to make some adjustments on the inside.

Understanding which hormones are responsible can give you an idea. Diet changes, supplements, detox, and skincare regimens may help to achieve the flawless skin you’re after.

4. Reasons for Digestive Issues

Believe it or not, the lining of your gut actually contains more cells for message transmission than your brain. Because of this, there are many ways your hormones influence the functions in your gut, one of which is digestive bacteria.

There are a number of good and bad bacteria that are present in the gut to facilitate breaking down food and metabolizing nutrients. Hormones are responsible for the regulation of these bacteria. An imbalance of hormones can mean a poor regulation of bacteria.

If your gut experiences too many or too little of the good bacteria, it can manifest in symptoms like nausea, bloating, or irregular bowel movements.

5. Dealing With Depression

When hormones are out of whack, they can make you feel the same. Imbalanced hormones can even affect your brain’s communication paths and cause you to experience negative thoughts and emotions.

This can spark a period of feeling down and out, and make you more susceptible to depression or anxiety. If you can’t put your finger on why you aren’t feeling yourself, you could be experiencing this imbalance.

Luckily, there are measures you can take to restore function and get back to feeling yourself.

6. Approaching Weight Loss

The old calories in vs. calories out method sounds simple enough but when you’re finding yourself eating less and less with no results, it’s a sign there may be more involved.

Unexplained weight gain or even a struggle to take it off can be associated with those pesky out of whack hormones. In fact, the hormones responsible will often influence which area of your body your fat storage is situated.

Although they say you may not be able to reduce fat, you can reduce the surplus of storage in these areas by returning these hormones to a healthy level.

7. Prevention

Healthy hormones make for a happy body. Addressing minor imbalances early on can actually reduce your chances of more significant issues later on brought on by hormonal factors.

Sometimes we can have significant imbalances forming which present little to no symptoms, making them more difficult to balance later on. A hormonal imbalance test can bring attention to imbalances we didn’t know were present, which might encourage you to seek professional help.

You’ll have an opportunity to visit a health professional sooner than you may have without this valuable information.

Start With a Hormonal Imbalance Test

The advantages are endless when it comes to understanding your hormones. If you are ready to discover what your hormones are doing and get on track to a more balanced body, it’s time to take action.

Ready for convenient results right from the comfort of your home? Order your bioenergetic at-home hormonal imbalance test today and discover what your hormones have to say about your health. Use the code Fueled4life for a special discount for our subscribers!

Hormone testing can be a key component of your wellness journey.

Grain-free Ginger Spice Cookies

The holiday season is upon us and in our home we are counting the days until Christmas! Although our holidays look different this year due to the quarantine, we are using this special time to seek joy in new hobbies as well as old traditions. One of the ways we find joy during the Christmas season is creating fun treats through holiday baking and fragrant spices!

One of my favorite varieties from childhood are my mom’s snickerdoodle or ginger/cinnamon spice cookies, simply for the wonderful aroma that permeates my home when I bake with these spices. When I started eating a gluten free, grain free diet, I missed my old standby favorites. Although we have made many good varieties using the typical almond flour or coconut flour, I love to vary up the flours we use to incorporate different nutrients and tastes into our diet. This recipe utilizes tiger nut flour, which is actually a small tuber, and not a tree nut at all so perfect for your nut-free friends as well.

Tiger nut flour is high in beneficial prebiotic fiber that feeds good bacteria in the gut through the resistant starches found in tubers, root vegetables, legumes, plantains, and other plant foods. The bacteria then release, through their own digestion, short chain fatty acids to nourish the gut lining, B vitamins, tryptophan, and digestive enzymes to break down food more easily. Beneficial gut microbes regulate immune cell function to help soothe and calm your immune system. So, as you enjoy these treats, remember you are not only nourishing your body with better foods, but also your microbial colonies that live in your gut. Remember to nourish your microbes today and each day! Enjoy these cookies warm or cold.

Ingredients:

8 pitted medjool dates (about ½ c)
¼ c virgin coconut oil
1 legg
1 tsp vanilla
1 c tigernut flour (packed)
1 ½ tsp cinnamon
3/4 tsp ground ginger
½ tsp baking soda
¼ tsp sea salt

Directions:

Preheat oven to 350 degrees F. Line a cookie sheet with parchment paper. Place the dates, oil, egg, and vanilla into a food processor and pulse until the mixture is very smooth and pureed. Then add the remaining ingredients and process again to combine.

Drop cookie dough by the heaping tbsp onto cookie sheet. You should have 12 to 14 cookies. Using wet hands, gently flatten each cookie. Bake for about 10 min. Let cool for 5 to 10 minutes on the cookie sheet before placing onto a rack to fully cool (unless you want to grab them warm off the sheet and eat like I do). Enjoy!

Gluten Free Pear Crumble- Is it Breakfast or Dessert? How about both!

I don’t know about you, but nothing speaks wintertime and the holidays like the flavor of warm, spiced pears baking in the oven. After purchasing a large bag of mixed pears at my local Trader Joe’s this week, I decided to create a treat for my family by tweaking a few recipes I found online. I had enjoyed berry, peach or apple crumbles in the past, but never thought about using just pears! The end result is one of the most delightful treats I’ve experienced in a long time and one that is sure to become a favorite in your home too! I have kept this recipe gluten free by using almond flour, however, you may feel free to substitute regular flour as well if you choose to. Enjoy!

Filling ingredients:

2 lb. ripe but firm pears, any variety with skins intact (I used about 6 small pears to fill my casserole dish)

1/4 c coconut sugar

1/2 lemon, juiced

1 T pure vanilla extract

Crumble topping ingredients:

1 c almond flour or other flour of choice

1/4 c gluten free raw oats

1/2 to 3/4 c coconut sugar (use less if planning to serve with ice cream)

1 c walnuts, or pecans or combination, chopped

1/2 t ground cardamom

1 stick unsalted butter, melted

Directions:

Preheat oven to 350 degrees. Wash and dry pears and chop into bite size pieces, removing the core and stem as you chop. Place in a large bowl and toss with lemon juice, vanilla and sugar. Meanwhile, add all dry crumble topping ingredients to a medium sized bowl and stir to combine. Add melted butter and mix well, using hands to incorporate fully.

Spoon fruit mixture in the bottom of an oval 8x10 baking dish and spread out evenly. Spoon crumble mixture on top of fruit evenly to cover. Bake in over approximately 40 minutes. If crumble browns too fast, cover with foil halfway through baking time. Serve warm in bowls topped with whipped cream or ice cream if desired.

Immune Boosting Elderberry Syrup

Boost your immune system with nutrient dense and immune supporting elderberry syrup.

Elderberry syrup is a natural remedy for colds. It has immune boosting health benefits and is high in many vitamins including vitamin A, B and C. It can be taken preventatively as well as to lessen the duration of mild illnesses in the upper respiratory tract.

Note: Fresh elderberries must be cooked as they can be poisonous if eaten raw. You can prepare elderberry syrup with fresh, frozen or dried elderberries.

Here’s a quick and easy recipe.

Ingredients:

1 cup elderberries (fresh or can buy dried elderberries)

3 c of filtered water

A 2 in piece of ginger

1 cinnamon stick

20 cloves

½ c raw honey

Directions:

In a saucepan, combine all ingredients except the honey. Bring to a boil and reduce heat to low to simmer for an hour. Remove from heat, let cool. Strain your mixture. Stir in the honey. Store in a mason jar and ENJOY! Will keep in the fridge for about 3 weeks.

immune boosting elderberry syrup is a great elixir to keep on hand at home.

Homemade Electrolyte Replacement Drink

What image appears in your mind when you think of the term “electrolyte drink”? Chemical-laden hospital pouches, or red and blue dyed plastic bottles found on the sidelines of most sports fields?

Fluids and mineral are lost while exercising, especially when exerting ourselves outdoors in hot weather, but they are also lost while we spend time indoors in centrally heated buildings in the winter months. While replacing electrolytes lost during exercise and after sweating is essential, most of the products on the market either taste terrible or contain a multitude of harmful chemicals. What’s a caring parent to do?

Ditch the store bought varieties and try this homemade elixir which contains natural sea salt, citrus and homeopathic cell salts to help replace and restore mineral balance in our bodies. Sweetened with just a touch of raw honey, it won’t spike blood sugar like the HFCS in store bought brands and aids in natural hydration. Plus, your kids (and you) will love the natural taste!

Ingredients:

2 c filtered water

1/3 c fresh lemon or lime juice (or combo)

2 T raw, organic honey

1/8 tsp Himalayan sea salt

4 bioplasma cell salt tablets

optional: splash of coconut water

Directions:

Combine in jug and shake to mix. Enjoy right away or store in fridge for up to 3 days. Serve over ice if desired!

Oatmeal- do you eat this grain or do you avoid it?

Oatmeal- are you a fan or not?

As a child, I loved a good bowl of oatmeal, but it usually was the sugar-laden quick microwave variety that didn’t always do well for me. For years, I avoided oats, mostly because many oats on the market contain gluten and this triggers a lot of inflammation for me, I tend not to digest them well, and the high amount of carbs can spike my blood sugar. Sound familiar?

About 5 years ago, after becoming a functional NTP, I learned about the importance of properly preparing grains and other foods to be able to tolerate them and get the most nutrition from these foods.

One easy tip is soak your oats! Cover 1 cup of raw oats with water and 1 tsp apple cider vinegar overnight. This helps make the oats more digestible when you cook and eat them!

When cooking, drain the water and then add to a saucepan with clean water to cover. I like to add a few pats of grass fed butter for good fat, plus a few egg yolks to boost the nutrient density. Once cooked, I stir in a scoop of collagen powder to add protein. The added good fats and protein not only boost nutrient density, they help slow down absorption of the oatmeal so that it doesn't cause a spike/drop in blood sugar levels.

Top with fresh milk (if you tolerate dairy) or non-dairy milk of your choice, and topping choices are endless! Currently, I am enjoying my oatmeal with chopped pecans, shredded coconut and fresh blueberries. Let me know if you try this!

oats

Old-fashioned Turkey Bone Broth

Ingredients:

leftover turkey bones or carcass from a roasted turkey

one onion (yellow or white), quartered

4-6 cloves fresh garlic, smashed

1/2 c chopped fresh herbs (I used parsley and thyme combination; rosemary works too!)

sea salt to taste

water

Directions:

On the stove:

• Place the turkey bones, onion, garlic, and wine into a large stockpot. Cover with water by two inches, and then bring it to a boil over medium-high heat. Immediately turn down the heat to medium-low, and keep at a bare simmer for 4 to 6 hours.

• Toss in the parsley and thyme, and then let it continue to simmer about 30 minutes. Strain the broth, and transfer to a jar.

In an InstantPot:

• Place the turkey bones, onion, and garlic into the insert of your InstantPot. Pour in the wine, and then fill the insert with water to the max line. Seal, and then pressure cook for 2 hours, Allow the pressure to release naturally.

• Unseal the InstantPot, and then toss in the parsley and thyme. Seal, and then pressure cook for 5 minutes. Strain the broth, and then transfer it to a jar.

In a slow cooker:

• Arrange the turkey bones, onion, and garlic into the insert of your slow cooker. Pour in the wine, and then pour in water to the max fill line. Cook over low heat for 6 hours, and then toss in the herbs. Continue cooking a further 30 minutes.

• Strain, and then transfer the broth to a jar.

Bone broth hacks:

If you can boil water, you can make bone broth. It’s painlessly simple and a foundational culinary technique that can help build confidence in the kitchen (while keeping your fridge full of delicious and nourishing foods). But, there are a few things you need to keep in mind to make sure it consistently comes out good every time you make it.

• Use the leftover frame of a roasted turkey. Roasting enhances the development of flavor, especially the savory flavors. If you’re using raw bones in this recipe, roast them at 400 F for about 30 minutes first.

• Let it come to a boil, then immediately turn down the heat when you’re cooking this recipe on the stove. Rapid and prolonged boiling can damage the proteins and emulsify the broth, resulting in a greasy texture, off-flavors, and a bone broth that doesn’t gel.

• Onions and garlic work well, but avoid adding other vegetables. Carrots and other sweet root vegetables can make the broth taste too sweet, while cruciferous vegetables such as broccoli can make it taste bitter.

• Add just enough water to cover the bird by an inch or two. The amount you add will depend on the size of your stockpot but is typically about 3 quarts. For an InstantPot or slow cooker, pour in enough water to meet the max fill line.

• Add herbs toward the end of cooking. Their flavor will taste brighter, cleaner, without overpowering the broth. For the stovetop and slow cooker methods, that means you should add them in the last 20 to 30 minutes. If you’re using n InstantPot or another electric pressure cooker, allow the turkey bones and other ingredients to cook, let the pressure release naturally, and then toss in the herbs and pressure cook again for a few minutes before straining.

• Salt your broth at the very end. As the broth cooks, its liquid will evaporate and concentrate the flavor of salt. So, if you add salt too early in the process, your turkey bone broth runs the risk of being too salty. Instead, add it to taste at the very end or right before you serve it.

• To store the broth, adjust seasoning with salt as you like it. Serve the strained broth immediately, or store it in a mason jar for up to 1 week in the refrigerator and up to 6 months in the freezer. If freezing, allow at least 2 inches of headspace. Before long term storage, allow broth to fully cool in the fridge, then move jars to the freezer for longer term storage.

Serving suggestion: Serve warm in a mug. Add a pat of butter, sea salt and fresh ginger to taste. Sip and enjoy!

Shrimp and Veggie One Pan Sheet Dinner

What’s for dinner……..that notorious question we are asked, often daily, by our family members and sometimes ourselves! It can feel downright overwhelming at times. In moments like these, when I need something super simple to get on the table in record speed, I turn to one-pan sheet dinners in my oven!

This recipe is super customizable- the variations I have tried are listed, but they are truly endless. It’s the mildly spicy and savory sauce that makes this a hit for all in my home!

INGREDIENTS

• 1 lb. asparagus, broccoli, broccolini, or zucchini, cut into bite-sized pieces

• 1 tbsp olive oil or refined coconut oil (so no coconutty taste!)

• 3 tbsp soy sauce or coconut aminos if soy free

• 1 tsp grated or minced fresh ginger

• 1 tbsp sriracha or other Asian chili-garlic sauce

• 2 tsp sesame oil

• 1 lb. uncooked peeled and deveined medium shrimp

• Sea salt

• Freshly ground black pepper

• Cooked white or brown rice, for serving (omit for paleo)

• one lemon or lime, cut into wedges

• 1/4 c thinly sliced scallions, for serving (optional)

• 1/2 c grape tomatoes (optional)

INSTRUCTIONS

1. Arrange a rack in the middle of the oven and heat to 400°F.

2. Place the veggies on a rimmed baking sheet, drizzle with oil, and toss to evenly coat. Spread into an even layer and roast for 10 minutes. Meanwhile, whisk the soy sauce or coconut aminos, ginger, chili-garlic sauce, and sesame oil together in a small bowl; set aside. Season the shrimp with salt and pepper.

3. Add the shrimp and soy sauce/coconut aminos mixture to baking sheet, toss with the veggies, and spread back into an even layer. Add citrus wedges around the shrimp and veggies. Roast again, stirring halfway through, until the shrimp are just opaque and the broccoli is tender, 6 to 8 minutes more. Serve in bowls over rice if desired, sprinkled with the scallions or cut grape tomatoes. Enjoy!

RECIPE NOTES

Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

What Is Bioenergetic Testing and How It May Help You?

Bioenergetic testing can help to identify resonating stress in relation to imbalances in organs and nutrition, food sensitivities, emotions, toxins, hormone imbalances, and more.

Many studies have shown that the mind affects the body, and the body affects the mind.

In a nutshell, this is what bioenergetic testing is all about. Unaddressed health complications can create stress and tension in your body. This tension may cause muscle stiffness, spasms, anxiety, and more. In simplistic terms, bioenergetic testing is a way to find out which factors are stressing your body.

But to know if you would benefit from bioenergetic testing, here is some more information that you may find useful.

An Energetic Beginning

The body is comprised of different types of energy, and this energy flows in pathways throughout the body. Health practitioners have been aware of this for centuries and have used acupuncture and several other therapies that improve the flow of energy in the body.

In the 1940s, an acupuncturist named Dr. Reinhold Voll discovered that a person’s environment could disrupt energy flow. Dr. Voll experimented with acupuncture as a treatment, but he could not find lasting solutions.

After consulting with other doctors, Dr. Voll found that in some cases, energy flow could be restored through certain lifestyle changes such as diet, supplements, homeopathy, and exercise. That was the beginning of how bioenergetic testing and therapy began, and how it became a common practice today.

How Bioenergetic Testing Works

The cells in our bodies store an immense amount of information. Just about everything we come into contact with daily is stored within the cells in our body which includes toxins, emotions, viruses, and stressors. (do we need viruses in there for SEO?  Seems redundant as we consider viruses a toxin)

These environmental factors can affect our quality of life and energetic pathways. The good news is we can access the biological information stored in our bodies through hair and saliva samples.

Hair follicles grow from blood vessels that contain information from up to six years past, and this hair holds your bioenergetic patterns.  The informational patterns the hair holds can include resonating toxins, nutrients, and cellular stress throughout the body. Because every person has a different makeup and lives in a different environment, each hair sample is unique to the individual.

Hair samples can even be used to determine blood relatives and genetic disorders. That’s why you often see hair used as evidence in criminal investigations, although this type of testing is very different from what bioenergetic tests look for. Like hair, saliva glands secrete biological information that tells the body’s chemicals. Saliva tests give information about hormones, allergies, and infections. From a bioenergetic standpoint, like hair, the saliva also holds the patterns to test for things like sensitivities, toxins, and hormones.

Hair and saliva tests are one of the most popular bioenergetic testing methods because they have the means to provide a comprehensive overview of the body and how well its energetic pathways are working together, without being overly intrusive.

Bioenergetics Today

Today, psychologists, holistic health professionals, chiropractors, and individuals use bioenergetic testing and therapy to create personalized care plans or to understand their clients’ and patients’ health at a deeper level.

Because emotional stress and tension are stored in the body, a physical test (such as a hair and saliva sample) may tell how stress affects the body. Vise versa, unaddressed health complications could be causing emotional stress. This is why a bioenergetic test can assist in getting to the root of troublesome health concerns.

A bioenergetic test can scan for:

• hormonal imbalances

• environmental sensitivities

• nutritional deficiencies?

• gluten sensitivities

• thyroid stress

• energetic patterns of toxins like mold, bacteria, viruses, heavy metals, chemicals, and parasites?

• and more

Beyond Bioenergetic Testing with Therapy Methods….

Since the mind and body are so connected, talk therapy is a popular form of bioenergetic therapy. A trained bioenergetic therapist will use a patient’s medical and emotional history to determine how to restore energetic pathways that have been disrupted. This can be a very intimate process for patients. However, the results can be rewarding.

Another form of bioenergetic therapy is through massage therapy. Many times, energetic emotions such as anxiety, loneliness, and trauma will build up in the body’s muscular systems and form what feels like knots. Massage therapy can help to alleviate some of those tight spots.

Some therapy also includes using bioenergetic tested natural remedies, diet protocols, and lifestyle tweaks to balance the body from the found resonating stress.  Using a bioindividualized approach can move the body quickly from a state of stress to balance with this customized approach.

Other forms of bodywork therapy methods are targeted muscle exercises and breathing exercises. Always remember to check the credentials of anyone providing professional bioenergetic therapy. There are several certification programs a therapist can go through, and many of them require a medical degree. I’d like to take this last sentence out.

How Can Bioenergetic Testing Help You?

The truth is, just about everyone can benefit from knowing their body better. The more in tune you are with your physical strengths and weaknesses, the more prepared you may be to cope with health matters when they arise.

Bioenergetic testing and therapy is not a replacement for modern western medicine and diagnosis techniques. Actually, bioenergetic testing is a great supplemental method and can help practitioners form more comprehensive and individualized plans.

Many people have used bioenergetic testing to find clarity and guidance with their health concerns. Some of these concerns include:

• hair loss

• fatigue

• weight gain/loss

• brain fog

• leaky gut

• allergies

• and more

Bioenergetic testing is also safe for use on children at any age!

Get Your Own Bioenergetic Test

Getting a bioenergetic test is an easy process. Once you have the test, you can bring it to a health professional, or use the information to better your health on your own.

For example, the Balanced Health Full Scan test kit is a simple saliva and hair test. Once your samples are received, they begin a thorough bioenergetic test. Once the scan is complete, they put together a report on the findings on your bioenergetic levels, stress levels, environmental stressors, and hormone and nutritional imbalances.

Ultimately, you may know your body best. If you know exactly what you wish to test, you can choose from either a full scan, sensitivity scan, balancing scan, dietary scan, remedy scan, prenatal scan, or awareness scan.

Once you have the detailed report from the analysis, we provide within the report a list of custom tested regimen of supplements, homeopathic remedies, and herbs.

Click here to learn more about ordering your own personal bioenergetic kit and start on your path to complete wellness. If you would like to experience this test, for my audience, use the code Fueled4life for a discount!!

DISCLAIMER: This post is designed for educational purposes only and are not intended to serve as medical advice. The information provided on this site and in reports should not be used for diagnosing or treating any health problem or disease. It is not a substitute for professional care. If you have or suspect you may have a health problem or need medical attention, you should consult your healthcare provider.

Is Your Mind Full Or Are You Mindful?

Stress and anxiety seem to be an increasingly common symptom of our modern culture right now. Having our minds filled with negativity and fear from images and stories around us on the media, in conversations and other modes leaves us feeling weighed down and often we cope in the fight or flight zone- this can be seen in combative interactions on social media or in the numbing we can choose as we zone out on the couch to binge-watch shows on TV. But, before one loses hope, realize we have tools at our disposal that can help decrease stress and help us recenter with more peace. One of the most powerful tools we all have access to is a mindfulness practice.

What is mindfulness anyway? Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. So, when you see your spouse, don’t just smile, actually take a moment to notice the way his blue eyes sparkle. When you sit down to eat your breakfast, notice the texture, crunch and myriad of tastes of the food you eat. Mindfulness is all about being grateful for what is now in the present moment and letting go of the rest. Other elements of this practice center around forgiveness, self acceptance, reflection, compassion and grounding.

There are many health benefits associated with a regular mindfulness practice. Top of the list is a decrease in stress, a decrease in depressive symptoms, and more enjoyment of life, among many other.

To learn more about establishing a mindfulness practice with built in accountability, join our free 7 day mindfulness challenge starting on November 16th, join our free facebook community here: Fueled 4 Life Community.

mindfulness can be a key competent in lowering stress

Lemon Ginger Switchel- A Good "Switch Witch" Beverage for Halloween

What the heck is switchel?? Also known as haymaker’s punch, switchel is a refreshing fermented drink that uses raw ginger and apple cider vinegar as its base. Rural farmers would prepare this drink as an electrolyte replacement beverage to hydrate and replace needed minerals after a long day in the fields. Here, we infuse the ferment with lemon and mint for a tasty beverage. It’s easy to make and easy to drink! The best thing about this recipe is that you can change up the flavors to your own preference.

Switchel, also known as Haymaker’s Punch, is a great electrolyte drink and a fun choice for gatherings!

Ingredients:

• 4 c filtered water

• 1/3 c fresh lemon juice

• 3 T raw, unfiltered honey (use local if possible for most health benefit)

• 2 T raw, unfiltered apple cider vinegar (I use Bragg’s)

• 1 2-inch piece of fresh ginger, scrubbed and sliced thinly (keep skin on)

• 1/3 c fresh mint leaves (optional)

Recipe:

• Add all ingredients to a wide-mouthed 1 qt. jar. Seal and shake to combine.

• Let mixture ferment in the refrigerator for at least 24 hours or up to 2 weeks. The longer it ferments, the deeper the flavor will be.

• Serve switchel in a 1 to 1 ratio with either regular or mineral water. Add ice if desired. Garnish with additional mint leaves and/or lemon slices if desired. Enjoy!

Energy- What fills versus what depletes us?

Lori Satterwhite, MS, FNTP, owner of Fueled 4 Life and self professed lover of all things food, travel and nature!

Photo credit- Erin Burk, Be SEEN As You Are Photography

Hello from Colorado!

I just returned from an amazing mastermind retreat in the foothills of Rocky Mountain National Park in beautiful Colorado! The picture above says it all, as I am truly in my element, with my cup overflowing in this natural setting of beauty among colleagues and leaders and my amazing mentor, Danelle Delgado, who value growth and personal development as much as I do. Learning what builds my energy has been key to not just surviving this pandemic time we are living in, but to truly thriving!

Do you know the things that replenish your energy and fill your cup to be able to serve others? Consequently, are you able to identify the things that drain your energy, leaving you depleted for your work and life? I came up with my list this past week and it has to do with my daily habits!

Habits that Drain/Boost Energy:

1) Complaining/Gossip - Speaking negative words myself (or even thoughts eek!) or hearing someone else complain is a real buzz kill in my world. Even if they aren’t spoken aloud, thoughts are still felt by the body, and, if not surrendered, have the ability to contribute to emotional and physical illness. 

The inverse of this- Speaking life-giving words have the ability to heal and change our whole perspective. This doesn’t mean we have to be artificial, but we can choose gratitude over the not-so-desired situation and practice positivity and thankfulness daily. I encourage you to keep a daily gratitude journal and watch your life change!

2) Taking things personally- Being too sensitive and reactive will crush your energy like nothing else will. Carrying all that emotion can hurt your own health.

When someone says or does something that offends or hurts, instead of getting upset, try having grace and asking how you can help. It is fine to be sensitive to other, as long as it is a sensitivity with an aim to serve and impact for good.

3) Inconsistency- Any habit worth cultivating is only going to pay off if you truly practice until it’s permanent. Inconsistent, random efforts will cost you your peace and energy. Think of the scientific law: “An object at rest tends to stay at rest.”

The inverse is also true. “An object in motion tends to stay in motion.” Habits created that are performed daily have the most bang for the buck. Build one habit at a time and do it for a minimum of 90 days, then add a new one.

4) Pain and frustrations- these burn strongly if we let them. Physical, emotional or situational pain can derail people quicker than almost anything else (look at the world right now). We have all experienced pain of some sort.

The key is to put pain in its place and shift our perspective. Understand that finding solutions to pain and problems give us power and are the shift that is needed. Trouble shoot yourself at first, but bring in an expert if needed. It is a sign of strength, not weakness to get help with an issue so that you don’t have to keep experiencing the same pain over and over again. That’s what I did when I was suffering from debilitating autoimmune symptoms nearly 16 years ago. My health journey of searching for answers to fix my own pain is why I became a functional Nutritional Therapy Practitioner. 

If you’d like more information on how I help people discover their own energy boosts and drains, and to reset in mind, body and spirit, please reach out. I’d love to chat with you! Set up a free consultation or let’s have virtual coffee soon! www.fueled-4-life.com/initial-interview