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  • Back to Basics: Steps To A Healthy Body

    The kids are back in school, sport activity schedules are in place so NOW IT IS TIME TO REFOCUS ON YOURSELF! That maybe to start new projects or get back on track with the goals made earlier in the year. No matter whether you are starting or re-starting, the Fall is a great time to get going! Since my focus is on creating a ‘Healthier Lifestyle’ it can cover many areas of your life.  Today I’m going to focus on our physical health and what that entails regarding what we are DOING and what we are putting INTO our bodies.

    With all the emphasis on fixing out gut, reducing brown fat or toning up flabby arms, it’s easy to overlook the basic things that help us accomplish it. Contrary to the belief of many, a Healthy Body is achieved by 20% what you DO with your body and 80% what you PUT INTO your body. No amount of exercising will give you a “healthy” body if you do not also give it the correct fuel.

    I would love to hear what Healthy Habits are you creating? Leave a comment below.

    Do you need a little extra help or encouragement? Leave a comment or email me for a more private concern. Kathy@kathyskinner.com to send an email 

    STEPS TO A HEALTHY BODY

    What Are You Doing?   

    • Exercise at least 30 minutes a day, 4 days a week. Be sure t o alternate between cardo and strength training routines. Stretching daily is highly recommended.
    • Get 7 – 9 hours of Sleep a night. If you don’t you are sabotaging your hormones and will make getting and staying healthy a lot harder. (more on this upcoming)
    • Remove Toxins by doing a cleanse at least seasonally AND add to your water, ½ fresh lemon juice (be sure to rinse afterward or it will erode your tooth enamel) or 3 drops of a citrus Essential Oil to your water 1st thing every morning   (Buy citrus essential oils that are safe for ingesting HERE)
    • Keep a “Food and Exercise” Journal. And/or keep a “Dining Out” Journal
    • Eat smaller portions & eat 5-6 times a day
    • Choose more nutrient dense foods
    • Breathe deeply through out the day
    • Practice Mindful eating

    What Nutrition Are You Putting INTO Your Body?  

    • Drink Water- Since 60-70% of your body is composed of water this is vital. Water plays an extensive range of functions essential to life. How much? The recommendation is half your body weight in ounces of water. (If your weight is 150 pounds, you will need to drink 75 ounces of water)
    • Limit alcoholic and soda consumption
    • Eat Breakfast and focus on selecting whole grains & lean protein
    • Have Protein from a variety of sources. Protein is one of the basic building blocks of the human body, being about 16 percent of our total body weight.
    • Eat fresh fruits daily. It is best to eat them in between meals or before meals.   If you eat them directly after a meal your body will store it away as unused energy.
    •  Include raw vegetables into your daily diet. Nutritionists tell us that the darker the vegetable is the richer it is in nutrients. Concentrate on the ones that are dark green, dark purple and dark orange. This will give you the most benefits.
    • Enjoy whole Grains & Seeds
    • Daily include limited amounts of healthy Oils & Fats
    • Limit refined/prepared foods
    • Eat foods that are high in fiber. These foods will help you control cholesterol levels as well as giving you the feeling of feeling fuller. Some examples of these types of foods would be whole grains, fibrous vegetables and legumes
    • Eat 1 serving or less of sweet or salty food each day
    • Take High Quality supplements 3 times a day Get them HERE

    What Thoughts Are Your Putting INTO Your Body

    • Be aware of your thoughts. Your mental attitude is something you can control outright and you must use self-discipline until you create a Positive Mental Attitude — your mental attitude attracts to you everything that makes you what you are.”        Napoleon Hill
    • Help improve your thoughts by reducing your stress level. Do it by taking a walk, or listening to some music, closing your eyes for about 5 to 10 minutes and just think about something pleasant and peaceful, relax your mind. Just about everyone have some sort of stress in the course of daily living from home, work, kids, traffic, money problems etc. If possible, try to get a job that you really enjoy. If not possible at this time, intentionally look for all the good things about your job. Besides paying you, what goods or services does it provide for others?
    • Need a little help with retraining your thinking process? Check Out my ‘Recommended Reading’ list 

    Remember the good news is, you don’t have to change everything at the same time. In fact, the trick to healthy living is making small changes. Add in more changes like, adding fruit to your cereal, having an extra glass of water or saying no to that second helping of buttery mashed potatoes.

     

    Looking for a natural way to stay focused on those changes?

    I found Rosemary Essential Oil enhances and sustains focus.

    Rosemary supports healthy digestion, soothes occasional sore muscles and joints, and helps reduce occasional nervous tension and fatigue.
    Did you know that you can add 1-2 drops to shampoo daily to help improve hair health?

    To purchase essential oils at RETAIL click HERE,   

    for Wholesale Customer discount of 25%+ (No selling, No monthly requirements) click HERE 

    or email me Kathy@kathyskinner.com 

    or check me out on FACEBOOK 

     

    Wishing you a day filled with Healthy Habits!

         Kathy

    NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    October 21, 2017 • Essential Oils, Healthy Hints, Mind Managing • Views: 164

  • Zucchini Carrot Oatmeal Cookies

    When I have a surplus of zucchini in my garden, I will make the usual zucchini bread but I also make these oatmeal cookies. They always get raves and requests for the recipe so I figured it was about time I recorded it here!

    This last batch I used a 1/2 cup of ground old fashion oats in place of the wheat flour and they were great again!

    Zucchini Carrot Oatmeal Cookies

    Makes 2 ½ dozen cookies

    Ingredients

    • 1 ½ cups old fashioned oats
    • ¾ cup white beans pureed
    • 1/2 c wheat flour
    • 1 tsp ground cinnamon
    • 1/2 tsp baking soda
    • 1/2 tsp sea salt
    • 1 tsp vanilla
    • 2/3 cup coconut oil liquified
    • 1 cup grated zucchinioatmeal-zucchini-carrot
    • 1/2 c shredded carrot
    • 1/2 c shredded coconut
    • 1/2 c Raisins
    • 2 eggs
    • ¼ cup local raw honey
    • 1/2 c brown sugar

    Instructions:  

    1. Preheat oven to 350 degrees.
    2. Grate zucchini and squeeze out excess water. (I grate onto a paper towel and then use the paper towel to get rid of the excess water. Wrap the paper towel or dish cloth around the zucchini and squeeze over the sink.) Grate carrot 
    3. Beat oil, honey & sugar. Add in the eggs and vanilla and beat until well combined.
    4. Combine flour, cinnamon, baking soda, and salt in a large bowl.
    5. Gradually add flour mixture to the oil/sugar mixture and beat on low speed until well combined. Then gradually add in beans, beating until combined
    6. Stir in oats, zucchini, carrot, coconut, and raisins.
    7. Drop by rounded tablespoons about 2 inches apart onto lightly greased cookie sheets. Bake for 10-12 minutes until they just start to turn color. Let cool on sheets for a few minutes before moving to a cooling rack and ENJOY!

    Per Cookie:

    101 cal, 11g fat, 10mg sodium, 11g carbs, 1g fiber, 7g sugar, 1.5g protein  

    Note:

    • These cookies freeze well
    • Add 3 drops doTERRA Wild Orange or Cinnamon or Cassia essential oils for added flavor pop and health benefits.

     

    Bread_Surplus VeggiesMore Zucchini recipes:

    October 3, 2016 • Essential Oils, Recipes • Views: 939

  • Marinated Cucumbers, Onions, and Tomatoes

    I absolutely love this recipe. It is so easy, it’s raw clean eating and useful in many ways. Once the marinated cucumbers, onions, and tomatoes are ready, they can be eaten on their own or used as toppers for salad greens (no extra dressing required), on rice, bugler, quinoa, couscous or cottage cheese.

    cherry tomatoesUsually I use Roma Tomatoes, regular cucumbers sliced along with rings of onion. As you will see in the photos, I used cherry tomatoes as I had an over-abundant harvest of them and I chopped my onions and my ‘pickling’ cucumbers since I had so many of them as well!

    Marinated Cucumbers, Onions, and Tomatoes

    Ingredients:

    • 3 medium cucumbers, peeled and sliced 1/4 inch thick
    • 1 medium onion, sliced and separated into rings
    • 3 medium tomatoes, cut into wedges
    • 1/2 cup apple cider vinegar with mother
    • 1/4 cup raw cane sugar
    • 1 cup water
    • 2 teaspoons salt
    • 1 teaspoon fresh coarse ground black pepper
    • 1/4 cup olive oil

    Directions:  marinated tomato, cucumbers

    • Combine ingredients in a large bowl and mix well.
    • Refrigerate at least 2 hours before serving

    NOTE:

    • I find it will keep in the frig about a week
    • You can also change it up by adding fresh herbs or a drop or two of essential oils (my favorite is 1 drop each of Basil and Oregano)

     

    Enjoy!!!

    October 1, 2016 • Essential Oils, Recipes • Views: 582

  • Marinated Asian Eggplant

    If you have been following my blog, you are aware that I am diligently eating more raw. So it only made sense that I should look for a way to eat my eggplant in a raw form. This mean not cooking it over 118 degrees. I decided to try marinating it to eat as an appetizer or use in my salads. This is what I came up with. I love it both ways. It is a bit rich so it keeps me from over eating! I served it at one of my Healthy Habits classes and it got rave reviews even from people who don’t like eggplant. I have to give them lots of kudos for even trying!!!

    Marinated Asian Eggplant

    Makes about 5 -7 servings (28 Bites)

    Ingredients:

    • 3/4 lbs Japanese/Asian eggplant (Black Beauty globe eggplant works well too)
    • Pinch of salt
    • 1 tbsp. sesame oil
    • 1 drop ginger essential oil or 1 tsp. grated ginger
    • 1 tbsp. Rice vinegar
    • 1 1/2 tbsp. Liquid Aminos or soy sauce
    • 2 drops liquid Stevia or 1 tsp. sugar
    • 1 tsp. White wine or Vermouth
    • ½ Tbsp. Sesame Seeds

    Directions:058

    • Wash and trim eggplant ends.
    • Steam eggplants for 10 minutes or until barely soft.
    • Cut into bite size strips.
    • Sprinkle pinch of salt.
    • Combine remaining ingredients in a bowl.
    • Mix well (until sugar is dissolved).
    • Chill and marinate eggplants for overnight.

    1 Bite =13.5 calories, .5g Fat, 16mg Sodium, 2g Carbs, .6g Fiber, .8g Sugar, .3g Protein

     

    September 13, 2016 • Essential Oils, Recipes • Views: 1094

  • Raw Black Bean Dip

    Don’t let this long list of ingredients scare you off. Getting everything out of the cupboard is really the hardest part of this Black Bean Dip recipe! If you are into eating more raw, then use dry beans which you soak, sprout ( to get the most nutrition) and simmer at 100 degrees for several hours. If it goes above 118 degrees then you will have lost a bulk of the nutrition.

    Black Bean Dip

    Yield: About 5 cups

    Ingredients:

    • 2 (15 oz) cans black beans, rinsed and drained or black beans sprouts1 1/2 cups of dry beans soaked, sprouted & simmered at 100 degrees for 2 hours  
    • 7 ozs of pkg soft Tofu
    • 1/2 cup chopped yellow onion
    • 2 tsp. dry cilantro
    • 2 drops Cilantro essential oil Buy HERE
    • 2 drops Basil essential oil Buy HERE
    • 2 drops Lime essential oil Buy HERE  Get Essential Oils at Wholesale
    • 1 clove garlic, minced
    • 1 4oz. can diced green chilis
    • 2 tablespoons fresh lime juice
    • 1/4 tsp ground cumin
    • 1/4 tsp chili powder
    • 1/2 tsp sea salt
    • 1/4 tsp black pepper

    Directions:

    • Put the black beans, tofu, essential oils, onion, cilantro, garlic, chili peppers, lime juice, cumin, chili powder, salt, and black pepper in a food processor or blender, blending until smooth.
    • Refrigerate for at least a couple hours to let flavors blend
    • Serve with tortilla chips, veggies, or crackers for an easy appetizer or healthy snack.
    • It also makes a great spread for a wrap

    Per ½ cup Serving: Calories-104, Fat-1g, Chol.- 0g, Sod-135mg, Carbs-17g, Fiber-6g, Sugar -1g, Protein-7g 

    black bean dip

    I love having this dip on hand for snacking, but I have been know to have it with a plate of veggies for dinner! Enjoy!

    Kathy

    April 21, 2016 • Essential Oils, Recipes • Views: 659

  • No-Cook Tomato Soup

    My veggie garden has been producing very well this year. And we managed to get if fenced well enough to keep the deer out! Are you experiencing an over load of tomatoes, too? While I’m dehydrating and freezing some, we like eating them right now as well. When the weather is especially warm I like having this delicious ‘No-Cook Tomato Soup’ on hand for a quick lunch, dinner or snack. As I have mentioned before, if I don’t have exactly all the ingredients on hand I will use something similar. It may change the texture and taste a bit but it always turns out to be tasty!!! This goes really well with the Veggie Surplus Quick Bread &/or the Flourless Nuts & Seeds Bread

    No-Cook Tomato Soup 4 – 1 ½ cup servings

    Ingredients:

    • 3 cups coarsely chopped tomatoes0826151241
    • 1 coarsely chopped red pepper
    • 1 medium coarsely chopped zucchini
    • 1/3 cup chopped onion
    • 1 – 11.5 oz can tomato juice
    • ½ cup cold water
    • 2 minced clove garlic
    • 1 teaspoon sea salt
    • ¼ teaspoon pepper
    • ¼ cup chopped fresh basil (or 1/8 cup parsley plus 1 drop Basil Essential Oil  Purchase HERE)
    • ¼ cup crumbled soft goat cheese

     Directions:

    • Pulse tomatoes in batches in food processor/blender, making sure some chunkiness remains; pour into large bowl
    • Pulse bell pepper until finely chopped (since I use a blender I add a little of the tomato juice in to aid the peppers and not burn out the motor); adds to tomatoes.
    • Pulse zucchini and onion until zucchini is chopped; add to tomatoes (again I have some of the tomato juice with them)   
    • Stir in tomato juice, water, garlic, salt & pepper to veggies in the bowl
    • Cover & refrigerate at least 1 hour to allow flavors to blend (I’ve kept it in the refrigerator up to a week. We usually eat it up before then so I don’t know how well it last past that. I’m pretty sure you could freeze it.)
    • Stir in basil before serving; serve & garnish with goat cheese

    Per serving: 90 calories, 2.5g total fat, 5mg cholesterol, 705mg sodium, 14g carbs, 3.5g fiber, 4.5g protein

    Do you have a favorite no-cook soup? Please share!

    Kathy

    Kathy@KathySkinner.com

    *Note: Not all essential oil brands are safe for consumption. Which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils. Check them out HERE

    September 21, 2015 • Essential Oils, Recipes • Views: 772

  • Hummus – Mediterranean Style

    I love hummus but rarely ate it because it is a bit pricey. About a year ago I decided to make it myself and found it so easy to do that I started experimenting and came up with what has become definitely one of our favorite.  This is so easy I still can’t figure out why they charge so much???? Recently I even tried it with soaked and sprouted chickpeas, therefor making it into a “raw” dish and even cheaper! You can barely notice the difference which is that it is not as creamy.

    Here is my basic recipe with notes below for changes:

    HUMMUS – Mediterranean Style

    Makes about 5 cups (20 – ¼ cup servings)

    Ingredients:

    • 1 Tablespoon dried Rosemary
    • 2 drops Rosemary* Buy It
    • 1 Tablespoon minced garlic
    • 2 (15.5 ounce) cans garbanzo beans, drained or about 3 cups soaked & sprouted beans **  Garbzo sprouts
    • 1 cup chopped black olives
    • 1/3 cup olive oil
    • 1/4 cup balsamic vinegar
    • 1/4 cup or more cold water

    Directions:

    • Process garbanzo bean in food processor or blender (if using a blender put in water and some of oil first)
    • With food processor running, slowly pour in the olive oil, scraping sides of the bowl as necessary
    • Add dried rosemary and rosemary oil
    • Add garlic and pulse until evenly blended.
    • Add chopped olives
    • Pour in balsamic vinegar and process until evenly blended.
    • Pour in the water and process to make a spreadable consistency. Add more water, 1 tablespoon at a time, if necessary.
    • Chill before serving.
    • Serve with fresh veggies for a very healthy snack!

    ¼ cup serving = Calories-61, Fat-3g, Chols. 1.3g, Sod-144mg, Carbs-6, Fiber-2g, Sugar -0.3g, Protein-3g

    Hummus

    * If you do not have Rosemary Essential Oil substitute with 2 Tablespoons FRESH Rosemary for the essential oil and dry Rosemary.

    Not all brands of essential oils are safe for consumption. That’s why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils.

    ** Wash & sort out any debris from dry garbanzo beans about 1 1/2 cups. Place beans in glass jar or or bowl covering with twice the amount of water. Allow to soak overnight or at least 8 hours. Rinse and drain (I tilt jar covered with secured cheese cloth in a bowl). Repeat this process at least twice a day until you have your sprouts about 1/4 inch long. This can take about 2-3 days, maybe longer.

    I hope you enjoy this as much as we do!

    What is your favorite addition to changing up your Hummus?

    August 12, 2015 • Essential Oils, Recipes • Views: 655

  • Curried Lentil Salad

    As I mentioned in a previous blog I have been doing some experimenting with eating more raw foods. I came across this Curried Lentil Salad and I just can’t get enough of it! It is from The Raw Gourmet by Nomi Shannon get your copy HERE and enjoy more of her great recipes and useful info on raw eating.

    I never really ate lentil before but with this recipe they are now a staple! Most of the time I just eat it as is but other times I will add it to my green salad or other dishes. I have even added fresh or dried fruit for a little different twist to it.

    CURRIED LENTIL SALAD

    Makes about 2 Servings
    Ingredients:

    •  2 C sprouted lentils (1/2 c dry)*  lentils in jar
    •  1/2 C onion, chopped (I’ve used white, red & green and they all were great in this salad)
    •  2 tsp Braggs Liquid Aminos (natural soy sauce alternative)
    • 1 Tbsp fresh lemon juice
    • 1 clove garlic, minced
    • 1 tsp curry powder 

    Directions:

    In a small bowl mix liquid aminos, lemon juice, garli & curry powder

    in a seperate bowl combine lentils and onions lentil ingredent

    Pour dressing over lentils and toss well to coat.

    1 Serving: 190 cal, total fat .5g, chol. 0, sod. 325mg, carb. 33g, fiber 15.4g, sugar 2.4g, protein 12.8g

    * To sprout put 1/2 cup dry lentils that you have rinsed of debris into a large glass jar and add 2-3 cups filtered water. Cover opening with cheesecloth and secure with a rubber band. Let soak for at least 8 hours or overnight. Rinse again. Place jar tilted into a bowl to let any water drain off. Rinse at least every 8 hours. Let sit until sprouts appear about 1/4 inch to 1/2 inch long. This can take 2-3 days. Rinse and keep in refrigerator until ready to use.


    This salad also makes a tasty filling for an avocado or pepper half.

    I do hope you enjoy this as much as I do!

    Kathy

    July 31, 2015 • Recipes • Views: 1642

  • Cucumber Soup

    Hot Summer days mean I’ve been looking for ways to eat HEALTHY without heating up the kitchen. In the process I have learned a lot more about eating raw. (Another post on this!) It has been fascinating and fun as I experiment with new recipes, changing over some of my favorites and creating new recipes of my own. Below is one of my new concoctions. We love it! This soup will definitely become a staple for us.

    It is great as an appetizer,  main course or snack. I really like that it is easy to prepare, can be made ahead, and the flavor can be changed up by using different herbs. Our favorite herb so far to use is basil.

    CUCUMBER SOUP

    Makes about 2 – 1 ½ cup servings

    Ingredients:

    • 10 oz frozen spinach chopped
    • 1 cucumber, peeled and chopped (about 2 cup)
    • ¾ cup of water
    • ½ T lemon juice
    • 1/2 t minced garlic (1 clove)
    • 1/4 t Sea salt
    • ½ c chopped green onions including greens
    • 1 ripe avocado, chopped
    • 1 T extra virgin olive oil
    • 1 T minced fresh herbs (parsley, basil, mint, etc.)
    • or 1 drop essential oil  (basil, mint, cilantro, thyme, etc.)

    Directions:soup 1st blend

    • Place the spinach, cucumber, water, lemon juice, garlic, onions and salt in a blender and process until smooth.
    • Add the avocado and EVOO and blend again until smooth.
    • Add the herbs and blend briefly to mix.
    • Serve immediately or refrigerate for at least 2 hours before serving for a chilled soup,

    soup blender & cup Per serving: 192 calories, 15 g total fat,121 mg sodium, 13 g carbs, 8 g fiber, 3 g sugar, 6 g protein

     

     

    I am making this again this week and plan on using cilantro essential oil for my herb. A perfect complement to our Sevichi salad!

    Check out my blog post on the health benefits of different herbs HERE

    Let me know what your taste buds think!

    Blessings for Health, Joy & Laughter,

    Kathy

    NOTE: Not all essential oils are safe to ingest. Which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils! Check them out HERE

    July 25, 2015 • Essential Oils, Healthy Hints, Recipes • Views: 1630