“whatever is true, whatever is noble, whatever is right, whatever is pure,
whatever is lovely, whatever is admirable—if anything is excellent or
praiseworthy—think about such things.” Philippians 4:8
There’s a lot of information here so take
things slow… baby steps, Rome wasn’t built in a day and this isn’t a sprint,
it’s a marathon. It’s a lifestyle building right habits to help you eat better
to feel better. Like Morgan Freeman says in Bruce Almighty, it’s gooooood!
We literally are what we eat and it is possible to turn back the clock because
I’m living proof of what God can do when we let go, surrender and trust Him!
Do you ever wonder why people are so addicted to certain foods like sugar,
carbs and grains like wheat? Because the manufacturers of these so called foods
have duped us into thinking we need this stuff! They have gotten people so
addicted to it that they have a hard time coming off them and most people won’t
give them up because whether or not they realize it they are addicted. And it’s
caused a tremendous health care crisis in our country and we’re all paying for
it. Especially people like my husband and I who made the decision years ago to
take care of our bodies and don’t take prescription medications and we are 60
and 63. Actually I turn 61 in July and feel and look younger than I have in
years.
You can literally turn back the clock and slow down the aging process by eating
the right foods. I know because I’ve done it.
I’ve been saying this for years. All the auto-immune diseased of today such as
diabetes, heart disease, thyroid, Rheumatoid Arthritis, COPD, Asthma,
Dermatitis, Eczema , ADD, ADHD, Autism, MS, Lupus, Chrons Disease, Dementia,
Alzheimer’s and even Cancer can all be traced to inflammation caused by the
foods we eat, the stuff in packaged foods, not to mention the pesticides, etc.
Hey I didn’t make this up. Dr. Mark Hyman and Dr. Daniel Amen are saying the
same stuff. Clif and I have heard it for years.
It is possible to make some good habits and keep them for life and we are here
to support you every step of the way!
Tips for healthier living that we’ve
implemented over the last six years –
Start focusing on reading labels and
what you’re actually putting into your body. If a product has too many
ingredients on it it’s probably not good for you. Less is more of the right
stuff!
Cooking healthy isn’t expensive, being sick is!
Take notice of how your body feels after a
meal? Are you tired? Constantly fatigued? Is it hard to focus? Do you forget
stuff? Do you get a headache? Does your stomach hurt? Do you get indigestion?
Have trouble sleeping? Are you having some aches and pains in your joints? This
is all food related! Try eliminating wheat for just two weeks and see how your
body feels, how your brain feels. Then go back to eating it and notice what
happens.
I stopped eating fast food over five years ago. Back when
I was sick I ate it at least 4 to 5 days a week! How expensive is that?
Cooking healthy doesn’t have to taste like cardboard! Use herbs and spices to
flavor food. Fat is good for the brain! Trans fats are the bad fats! Some good
fats are from meats, avocado, olive oil, grass fed butter, eggs are good too!
Yes even the yokes!
Sugar is one of the worse culprits. Carbs are bad for the brain. The brain
actually thrives on fat. From Dr. David Perlmutter (Neurologist) - his
book 'Grain Brain'.
Use products with Stevia and/or honey if you’ve just gotta have it sweet.
Remember moderation is key even with the healthier stuff!
People don’t gain weight because they are
eating, they gain weight because they are not eating enough and most
importantly not enough of the right foods! Most people are gorging on carbs
because their body craves them.
When going out to eat push the bread basket
away! It’s tough at first but soon you get used to not even wanting bread! If
you’re that tempted ask the waitress to not even bring it to the table.
Test
yourself for a while, you’ll see…
Before going to a party or pot luck eat an apple or have a protein shake to
keep from gorging on too many bad foods especially when first starting your new
lifestyle. Keeping blood sugar stable is key. Before going to the grocery store
eat some apple and almond/or peanut butter or some almonds. Do this too when
blood sugar is dropping, especially when out and about so you’re not tempted to
go through the drive through for a Big Mac or some chicken nuggets! Keep
almonds and/or protein bars in your car and purse.
Bottled salad dressings usually contain gluten and/or a lot of sugar and other
artificial junk and hard to pronounce ingredients and sometimes they mask the
name so you can’t figure out what’s really in it. Artificial sweeteners are
even worse. They actually cause us to gain weight. Making homemade sauces
really isn’t that hard. Check my website for some quick and easy yummy recipes.
I make some up and keep in a jar in frig if it’s from Hellmans mayo. There are
easy quick vinaigrette too. I always keep citrus like limes, lemons, orange,
red and white vinegar, olive oil in my pantry for quick vinaigrette and
marinades.
What to stock in the pantry: Bob Red Mills
All Purpose Gluten Free Flour, Arrowroot and/or Tapioca Starch for thickening
(vs using Corn starch).
Spices: Kosher salt, Garlic Pepper (I guy this at HEB
and use it in everything, green label), Cumin, Paprika, Cheyenne, Red Pepper
Flakes, Turmeric, Garlic and Onion Powder.
Main Fresh Herbs I use: Thyme, Rosemary, Dill, Basil, Sage
I always have Villella Onions on hand and fresh garlic
Carrots make stuff sweeter! Try some shredded on your salad.
Organic brown eggs and sometimes I buy Pastured Raised brown eggs
I buy all our meats, poultry, pork, fish at Whole Foods without all the
antibotics, hormones, and junk in them. Bacon too without the Nitrites. It’s
much better. I got sick eating stuff from HEB with all the junk in it.
I keep citrus on hand too. Lemons, Limes
and an Orange for dressings and marinades.I use the zest and juice. A squeeze
of lemon in water in the morning also cleanses your liver! One of the best
books on this is from Dr. Sandra Cabot – The Liver Cleansing Diet
Essential Tools for the kitchen: Crock Pot, Wok, Small and Large non-stick
skillets, sheet pan, steamer, good knife for slicing meats and veggies, and a
serrated one for slicing tomatoes, cheese grader, Zester, Stock Pot, Dutch
Oven, measuring cups and bowls. Measuring spoons, either a stand mixer or if
your budget won’t allow it get a hand mixer.
*We never microwave in plastic anymore!
Here’s a few good eats to get you started
on your journey -
Flank Steak Marinade:
1 / 2 cup Gluten Free Soy sauce
Fresh Ginger grated
2 cloves garlic
Orange zest and about 1 / 2 squeezed
1 / 2 cup olive oil.
Marinade some Flank Steak in a plastic bag for at least 6 hours (the longer the
more tender) and grill on charcoal for about 8 min on each side. It’s
unbelievable!
SUN-DRIED TOMATO JAM
• 1 (8-ounce) jar sun-dried tomatoes packed in oil, drained and chopped, oil
reserved
• 1 tablespoon olive oil
• 1/2 onion, thinly sliced
• 1 clove garlic, minced
• 2 tablespoons honey
• 1/4 cup red wine vinegar
• 1 cup water
• 1/2 cup Pacific Gluten Free chicken broth
• 1 teaspoon chopped fresh thyme leaves
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
Drain the sun dried tomatoes onto cutting
board and chop up. Preserve some of the olive oil. Put into a sautéed pan along
with a tablespoon of the oil. Add in all the other ingredients and let simmer
on the stove about 30 minutes to thicken up.
Have with some crostini or toasted gluten
free Idi’s bread. Brush with olive oil and toast in oven or toaster oven. Top
with the jam and some goat cheese!
Easy Meatloaf
Ingredients
1 tablespoon good olive oil
3 cups chopped yellow onions (3 onions)
1 Bell Pepper chopped
(for those who like some heat add in 1 / 2 Jalapeno with seeds removed and
chopped)
1 teaspoon chopped fresh thyme leaves
2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
3 tablespoons Lea & Perrins Worcestershire sauce
1/3 cup Pacific gluten free chicken broth
1 tablespoon tomato paste
2 1/2 pounds ground chuck (81 percent lean)
1/2 cup plain dry bread crumbs (recommended: Ians Gluten Free bread crumbs from
Whole Foods)
2 extra-large eggs, beaten
1/2 cup ketchup (recommended: Heinz)
Directions
Preheat the oven to 325 degrees F.
Heat the olive oil in a medium sauté pan.
Add the onions, pepper, thyme, salt, and pepper and cook over medium-low heat,
stirring occasionally, for 8 to 10 minutes, until the onions are translucent
but not brown. Off the heat, add the Worcestershire sauce, chicken stock, and
tomato paste. Allow to cool slightly.
In a large bowl, combine the ground chuck,
onion mixture, bread crumbs, and eggs, and mix lightly with a fork. Don't mash
or the meat loaf will be dense. Shape the mixture into a rectangular loaf on a
sheet pan covered with parchment paper. Spread the ketchup evenly on top. Bake
for 1 to 1 1/4 hours, until the internal temperature is 160 degrees F and the
meat loaf is cooked through. (A pan of hot water in the oven, under the meat
loaf, will keep the top from cracking.) Serve hot.
Ever get home from work and have no clue
what to cook healthy for dinner!? So you end up ordering pizza? Make this quick
and healthy weeknight meal everyone will love! Even better, make some up extra,
freeze them on a baking sheet. After frozen transfer to a zip lock bag to cook
as needed. Great protein snack to take along when traveling, for parties or pot
lucks!
Turkey Meatball Appetizers
Or a quick and healthy weeknight meal everyone will love!
1 lb ground turkey (I bought 80/20 so they wouldn’t be so dry)
1/2 Gluten Free Panko Bread Crumbs (Ians from Whole Foods)
1 TB Olive Oil
1 Egg
1 Teaspoon Lea & Perrins Worcestershire sauce
2 cloves Fresh Garlic minced
1 TB Tomato paste
¼ cup Pacific chicken broth
½ Vidalia onion chopped
½ bell pepper chopped
Kosher Salt
Garlic Pepper
Grated Parmesan Cheese
About 6 sprigs of Fresh Sage
1 Teaspoon Fresh Thyme
1 TB Olive Oil
Preheat oven to 350
Heat the olive oil in a medium sauté pan.
Add the onions, pepper, thyme, salt, and pepper and cook over medium-low heat,
stirring occasionally, for 8 to 10 minutes, until the onions are translucent
but not brown. Off the heat, add the Worcestershire sauce, chicken stock, and
tomato paste. Allow to cool slightly. Add to the Turkey.
Mix turkey together with ½ cup panko, egg and roll into small meat balls. Put
them on a parchment lined cooking sheet and in the frig to set for about 30
minutes or so. Bake for about 30 minutes. Take out, cool and serve.
Dipping Sauce:
White Wine
Pacific Chicken Stock
Arrowroot for thickening
Grass Fed Butter
Salt/Garlic Pepper
After cooking the meatballs in pan, lower the heat, remove meat balls and
scrape up bits with wooden spoon, add some shallots and cook for about a
minute, add a little white wine to deglaze the pan. Add about 1 / 2 cup of
chicken broth. Stir about 1 Teaspoon of Arrowroot in a little bowl with some
water and stir that in to thicken the sauce. Add a teaspoon of grass fed
butter. Add salt/garlic pepper to taste.
*You could also serve these meat balls in a
lettuce wrap!
Lettuce Wrap Sauce:
1 / 2 Cup Hellmann’s Mayo
1 Tablespoon Heinz Ketchup
1 Teaspoon of Gluten Free Soy sauce
Dash of Garlic Pepper
1/4 Teaspoon of Horseradish
Gluten Free Lady Barbeque Ribs w/ homemade
honey BBQ sauce!
This is the barbeque sauce I make and use on baby back ribs and chicken. I make
a jar of it and freeze it until ready to use! So good!
1 Cup Heinz Ketchup
1 Cup Red Wine Vinegar
1/4 cup or so of honey or how much really depends on how sweet you like your
sauce! Taste it for desired sweetness
1 / 4 Cup Brer Rabbit Blackstrap Molasses
1 Clove Garlic minced
1 TB Gluten free Soy sauce
1 / 4 cup Bourbon (optional but good)
1 / 2 teaspoon kosher salt
1 / 4 tsp ground black pepper
1.4 tso garlic pepper
1 / 4 tsp onion powder
1 / 8 teaspoon cheyenne (more if you like your sauce hot!)
*Sometimes I'll add some green onions with tops from our garden when we have
them. Chopped
Combine all ingredients in a medium saucepan over high heat, and whisk until
smooth. Bring to a boil, then reduce heat and simmer uncovered for about 30 to
40 minutes until thickened.
Makes about 1 1/2 cups. I pour in a pint jar and freeze it until ready to use.
For Ribs:
I coat them with spices like salt, pepper,
garlic pepper, cumin, cheyenne and wrap them in foil and cook on slow on 295
for about 2 hours. Then grill over charcoal, turning and basting with the sauce
about 20 minutes or so depending on how charred you like yours. I like mine
like the photo! Yummy!!! Better than any restaurant and I don't get sick with
my own food! ha!
The secret to making great wings -
Soak them in some kosher salt water brine for about 3 or 4 hours or over night.
Toss out the water and coat them with some olive oil, garlic pepper and a
little Lea & Perrins worcestershire sauce (it's gluten free).
Bake in the oven on 295 for about 25 minutes, brush with the sauce, and turn
over and bake for about 12 minutes longer, brush sauce on them again. Right
before you want to take them out, brush on more sauce and put them under the
broil for aboutf 4 minutes just until they are bubbly!
Quick Vinaigrette:
Mason jar or any jar will do with a top to shake it up
Splash of Red wine vinegar, teaspoon Dijon mustard, teaspoon honey, dash kosher salt, garlic pepper and about 1/2 cup Olive Oil. Shake it baby shake it!
Or use lemons and or orange to make a Vinaigrette with the Olive Oil. You won't need the honey with the orange because it's sweet.
Homemade Ranch Dressing
There's
nothing like fresh herbs, greens and veggies from the garden with this
tasty ranch dressing for or make a bit thicker to use as a dip!
Ingredients
1 clove garlic
1/4 teaspoon kosher salt
1 cup Hellmann's mayonnaise (it's gluten free)
1/2 cup sour cream
1/4 cup Italian flat-leaf parsley leaves, minced
2 tablespoons fresh dill, minced
1 tablespoon minced fresh chives
1 teaspoon Worcestershire sauce
1/2 teaspoon ground black pepper
1/2 teaspoon white vinegar
1/4 teaspoon paprika
1/8 teaspoon cayenne pepper
1/4 to 1/2 cup buttermilk (as needed for desired consistency)
*Instead
of buttermilk I use ½ cup almond milk and squeeze some lemon in and let
sit for about 5 minutes. Works just as good! I add a teaspoon of
organic cane sugar because of the lemon juice. This is always optional.
Do a taste test for your own liking...
Directions
Mince the garlic with a knife and then sprinkle on the salt and mash it into a paste with a fork.
In a bowl, combine the garlic paste, mayonnaise, sour cream, parsley,
dill, chives, Worcestershire sauce, black pepper, vinegar, paprika,
cayenne and hot sauce. Add the buttermilk to desired consistency and mix
to combine, tasting frequently and adjusting seasonings as needed.
Chill for a couple of hours before serving, thinning with more
buttermilk if needed.
Lean Green Right Stuff Smoothie
Blender or Nutri Bullet
1 Kiwi with skin off, chop and add to
blender
1 / 2 Cup Chopped Spinach or any other green you have on hand
1 Granny Smith Apple with skin on chop and add to blender
Frozen Green Grapes about a 1 / 2 cup
Drink up and go! How good is that?!
God has not promised us a quiet journey,
only a safe arrival..
“For I am convinced that nothing can ever separate us from his love… Romans
8:38
May we all share in healing the planet, one
person at a time.
Enjoy the Journey!
Sue
“Cooking healthy isn’t expensive, being sick is!” Sue Seward – Gluten Free Lady
What's
on my fork today? Whipped up this quick, healthy and yummy omelet for
brunch with some left over for Clif's Tues and Wed
morning breakfast!
Oh
my this Zucchini bread is so moist and delicious there won't be a
morsel left I promise! What a great way to get the kids, little and
big to eat their veggies and nuts! If you want to make it even lower in
sugar just leave the chocolate chips out! 
This is a
delicious and fluffy quiche! Great protein meal with some complex
carbs! The Squash really make this one a home run! Of course we all
know everything is good with bacon! Quiche is one of the most easiest
things to make even for the novice cook! And it's packed with protein!
You can throw anything into a quiche except the kitchen sink! I shared
this recipe with my Daniel Plan group at church this morning and they all loved it,
even the gluten/wheat free crust was a hit! 
Some
store bought nutrition bars may not be very good quality when it comes
to the ingredients and your health and when they are good quality they
can be a bit expensive. You’ll want the right stuff for your body! Check
out at the ingredient list as well as have a good understanding of why
you’re eating one. 