Healthy Truffles – Say Whaaat?

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Love these.  My husband said I could not post these until I made more.  They are definitely hubby approved.

truffles coco and nuts

12 oz (1 1/2 cups) Almond Butter (drain and keep extra oil in case you need it-every brand is different on how creamy the Almond Butter is)

5 scoops DMX Meal Replacement

1 tsp Xylitol or Stevia (optional)

1/2 cup Dark Chocolate Chips

1/8 tsp to 1/4 tsp of Coconut Oil

finely chopped nuts, finely chopped unsweetened coconut flakes (optional)

Stir Almond Butter and Meal Replacement together then add Xylitol or stevia.  Refrigerate 1 hour then make into little balls between your palms and place on cookie sheet covered with parchment or wax paper.  Put dough back in fridge as needed if it is too sticky or soft.  When all the balls are rolled place in fridge for 2 hours.  Melt chocolate chips with a little coconut oil, let cool a little before dipping balls.  Take balls out of fridge, using 2 forks dip and turn balls in the chocolate until covered.  You can keep them plain or roll in unsweetened shredded coconut or chopped nuts.   Set chocolate balls back on cookie sheet.  When all are covered and on sheet place back in fridge.  After chocolate hardens they are ready to eat or store.

I stored mine in the fridge but it depends on the temperature of your house.  These are tasty, healthy and great for parties or gifts, or just every time your husband wants more.

Approximately 32  truffles

ENJOY!

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What’s the Big Deal About Sleep?

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sleep       We need sleep but we don’t realize how important it is until we don’t get the sleep we need.  We struggle the next day, we drag, we are grumpy because of exhaustion.   Co workers say go home and take a nap.  Family just prays you get some rest because they head for cover every time you walk in the room.  Or maybe that is just with me.  If you do not sleep you do not have energy to be able to function.  If you do not sleep your body will start breaking down.  Science has linked the lack of sleep with a lowered immune system, weight gain, low sex drive, risk of heart disease, risk of diabetes, lack of balance, more accidents and there are more.  The necessity of sleep is high.

There are ways to help you get better sleep.   Yes there is medication but there are side effects.  Any time you put medicine in your body, even over the counter medicine you are opening yourself up to side effects.  I have personally seen the effects of medicine and how it can cause other issues and diseases.  It is a whole snow ball effect.  So what can you do?  There are ways to hack your sleep.  If you are struggling with getting enough sleep try a few of these methods that I list below and see if they work for you.  On your Journey to Wellness you need to pay attention to your body.  I don’t mean the part of your brain that is like a spoiled child wanting his or her own way.  I mean the part of your body that God gave you as a special sense so that you can listen and help yourself become better.  So start training your mind to pay attention.  And why not start right here, with sleep.

In the “First” Magazine October 2017 issue it says that the average person would pay $120 to “guarantee a good night’s sleep”.  This shows that the average person is desperate for rest.  I believe it has become worse because in our modern age, we stay busy, we don’t relax, there are constant disrupters, we worry, there are so many reasons.  You do not have to pay $120 let’s figure out if something can help change your amount of rest for a ton cheaper.  We must first discuss what happens when we do not get the sleep we need.  It is interesting that this subject is not that old.  In 2007 research still showed that there was confusion of why we needed sleep.  It seems funny to think that the scientists were trying to come up with reasons why we would need sleep.  They discussed different theories, some of the theories were the inactivity theory.  the energy conservation theory, the restorative theory and the Brain Plasticity theory.  The last two theories have remained.

Even though I am not a scientist and I have not been studying this since the early 2000 I have noticed that the short term consequences of lack of sleep are the judgement is affected, we do not make wise decisions, mood is altered, anxiousness and fear are heightened, ability to learn and retain is decreased, accidents are increased, balance is off and there are probably more.  Driving tired is compared to driving under the influence of alcohol.   That is how important getting great rest is for driving.  The long tern consequences are obesity, diabetes, cardiovascular disease and early mortality.

Our bodies require sleep to restore, recuperate, rejuvenate, our memories are formed during sleep, muscles repair grow, tissue repair,  hormones release and do their thing.  The sleep foundation says that after you sleep what you learned before you sleep, you will retain more and you will also perform better on memory tasks.   zzzzIf you are in higher education or if you have children in school make sure the study before they go to sleep they will do better on tests.

There are some reasons that people can not sleep.  Chronic worry and anxiety are the most common.  People feel overwhelmed.  They plan the next day and they worry that they didn’t do good enough the previous day.  Even our children are affected.  My 6 year old came home from school the other day worried that the next day was going to be a horrible day because she would have a lot of school work.  She almost made herself sick over it.  I had to stop everything and sit down and talk with her about not worrying about tomorrow. I told her worrying about tomorrow is bringing what may not happen tomorrow into today and making today bad.  We as adults may know that we shouldn’t worry, but still we struggle with worry.  Another thing that can cause some people to not be able to sleep is not having a consistent wake up and bed time.  Hormonal changes, sleep apnea, depression, taking medication, eating too close to bedtime, electronic screens, noise and dust mites are all reasons that can cause lack of sleep.  That list seemed long and you may have a few of these issues but don’t give up hope there are remedies and a few of these remedies may help you.

The medical practice likes to give medication for answers.  If you are taking over the counter or prescription drugs I would ask you to consider weaning off them and try some natural methods.  I will not give the list of medication but I will tell you that the list of side effects are long.  A lot of sleep medication says the person must get 7 to 8 hours of sleep and do not drive the next day.  Scary stuff.   The risks outweighs the good.  I have seen people come off of sleep medication with some of the remedies that are so read up to the end and hopefully you can find help instead of using sleep meds.

There are some funny methods, some great methods and a couple weird ones.  I will list them so you can make a decision if you want to try them.  The wake therapy is interesting.  The person must stay awake for at least 24 hours and go to sleep when the chosen future bed time is met.  I think the wake therapy is a dangerous method.  don’t leave the house if you chose to try it.  Another crazy one is to challenge yourself.  The person tells their self they will not go to sleep, they drink a cup of tea, read a book but they do not watch TV or anything that cause them to be stimulated and they keep telling their self they will not go to sleep.  The idea is that our body wants to do the opposite of what we say.  I personally think that is dumb but maybe it works.  Do a headstand was another one.  I understand why they say this but I don’t know too many people who want to do a head stand before bed.  It is to get the blood flow to the brain and glands.  This is refreshing and causes good feelings.  You could have similar results by laying on the floor with your buttocks against the wall and legs straight up the wall.  Or lay down by your bed and legs up on the bed.  One way suggested to cause relaxation, is go through your day backwards.  Taking a mental vacation is another one, think of your ideal vacation in detail for a few minutes.  Telling yourself a story, rocking, humming are all ways that were suggested to help you go to sleep.  Any type of routine, example rub your belly each night or touch your nose tells your brain it is time to go to sleep .  Tighten your muscles then relax them one at a time is a remedy.  Also mimicking the rapid eye movement of REM (rapid eye movement) sleep is supposed to help you relax and go to sleep.  Laying in bed, you close your eyes and then look from one side to the other quickly.  Camping therapy is suggested, if you like the out doors.  Nature is great way to return to your natural sleep rhythm.  Plus sometimes in this modern age we hide from the sun.  Sunshine is very important for sleep.  We should have 20 minutes a day of sun without sunglasses or sunscreen.  This helps our bodies to be awake during the day, with the sun and want to sleep at night.  Another thing is the sunset helps for the body to respond to the correct time to go sleep.  Putting away  electronics would help during this time.  If you are not out camping you could still mimic the sunset by having orange light in the evening and turning off or turn down the blue lights of the electronics.  Hiding the clocks helps.  Seeing how much sleep you are missing causes worry and the light can also cause you to stay awake.  Breathing techniques can also help.   yawnRelax and breathe in through the nose for a slow count of 4 then hold your breath for a count of 4, then slowly release through the mouth for a slow count of 4 and hold for a count of 4, then start over.  When you go to sleep your breathing slows so this exercise causes your body to believe it is starting to sleep.  Lowering your body temperature is another way.  Here are a few ways to do this, dunk your face in ice water, take a cold shower, take a warm bath, sleep naked and/or lower the room temperature between 65 to 68 degrees.

If you are a worrier, try reading the Bible or saying certain verses or up lifting sayings before you go to sleep.  If you have troubles with indigestion or GERD (Gastro Esophageal Reflex Disease do not eat before bed.  If you have GERD you should be careful to not eat within 4 hours of bed.  The average person should not eat 2 to 3 hours before bed.  A few people can’t sleep if they are hungry if this is you then eat a hard boiled egg or a slice of cheese, don’t have a big meal or it just might keep you up.  To eliminate dust mites wash your sheets once a week in hot water.  Dust and vacuum your room weekly.  Try sheets that are made to keep dust mites away.  To counteract the blue light and electronics turn them off if possible, Most phones have a setting to turn blue light down.  Also add orange light in the evenings to trick your body into thinking it is sunset.  Salt lamps are great orange light.   Wearing a sleep mask, having a fan on for white noise are also great ways to sleep.

I have read that 64% of women in their 50’s snore.  Just like sleep apnea it can sometimes be because of the muscles in the soft palate becoming weak.  so here is a great find, sing.  Sing loud and strong for 20 minutes a day and that will strengthen those muscles.  Let’s all try that.   I will be singing more now.  If it doesn’t work we will still have fun trying.  Exercise also helps with sleep.  According to sleep.org as little as 10 minutes a day of light exercise like walking or biking can improve the quality of sleep, especially if it is a long term habit.  Exercise has been know to reduce sleep apnea and restless leg syndrome.  Eating food rich in prebiotics will help in your sleep.  Prebiotics have a fiber in them that feed the good belly bacteria.  Food like asparagus, lentils, chickpeas, garlic, onions and bananas are some prebiotic foods.  There are great supplements that help with sleep.  Melatonin in the right dose, don’t think more is better, Chamomile, Lavendar, L-Theamine, GABA, 5-HTP and Wuling Mushroom Extract.  These are all great supplements to add to your nighttime routine to get the rest you need.

So why did I write this blog about sleep.  If you can’t tell by now, then you haven’t watched my vlogs, I am passionate that we were made to have great sleep.  God made us to restore, detox, rejuvenate and refresh when we sleep.  Most people are not getting that type of quality sleep.  I want to shout out IT IS POSSIBLE to have that type of great sleep.  As a home 24/7 caregiver I don’t always get the amount of sleep suggested.  Do you?  I do get quality sleep even through the ups and downs of a 6 year old and until recently 2 parents over 80 years of age and I have to share it.  So here are my personal tried and true tips.  I shut out light, blue light and any type of light by using black out curtains and a mask.  I have a fan going.  You don’t have to get an app to play rain for white noise just turn on a fan at night.  Constant noise does not keep you awake it is sudden noises. I have a salt lamp that is on until I crawl in bed to mimic the sunset, plus it supposedly cleanses the air, so that is a plus.  I also try to not eat 2 hours before bed.  That one is hard for me because I have a tendency to forget to eat during the day until I have everybody cared for and in bed.  So I am still working on that one.  Have the temperature of your room as cool as you can get it.  During my short stint of menopause I would cover up and a minute later take the cover off, then in a minute put it on and then take it off.  Or I would go to the bathroom and splash water and not dry off so that I could lay in bed a little wet and cool off.  It is funny now, it wasn’t then.  Now I don’t struggle with it as much but I like the room cool, my fan helps.  Also one of my favorite ways to get quality sleep is with supplements.   I need this to be simple.  So I have found a supplement that adds all of the great supplements listed above and things to help with digestion, diabetes, cholesterol and more in a little package that I drink in 1 oz of water.  Actually I just dump a scoop in my mouth and drink a little water after because I like how it tastes.  I take it about an hour before I want to go to bed.  Or when I was up every hour with my dad, I took it about 10pm and kept with my routine of getting up through out the night every hour.  I was able to go back to sleep and to get the best sleep possible with that routine.   And I must mention with that type of routine some people get sick, I have stayed healthy.  This little scoop detoxes the body just like God made our bodies to do at night.  I relax and restore.  Those are my results.  If you want to know more about this little power house just ask.  What I want is for you to get the sleep that God planned for you to get.  It is so important.  Great sleep helps you to have a great day.

Love you and thanks for doing life with me,

Genelle

Journey to Wellness-Reboot Plan

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How I did a reboot

My husband had a health scare and ended up in the hospital.  He thought he was having a heart attack, he couldn’t breathe and I called 911.  Needless to say it was scary.  They never could figure out was wrong.  They said he was anemic and then we found out he wasn’t.  Doctors are just practicing and we didn’t want them to practice on him.  So he lost around 50 pounds by cutting back on food, being conscious of what he was eating and he took great supplements.  Then we started doing research and found out that a lot of his symptoms could be Candida related.  Everyone has Candida in their bodies but if it gets out of control then it can cause havoc in your body.  I had just let my weight get out of control.  I had the caregiver let go, take care of others and forget yourself.  So it was time.  Time for a reboot.  This is my record of our 3 week reboot.  Maybe you want to try it too so I will include my tips and a few of my recipes to get you started.  I am all about health, I say I am green, not as in hug a tree and global warming kind of green but I like green in my body and green in my pocket book.  I believe health shouldn’t put you in the poor house but it should make your body a better house.  So my plan that I have gathered and my recipes are what you can do to be the best for the least amount of dollars.

When we first started this GSDF (Gluten, Sugar, Dairy Free) and more reboot we were not sure what we were going to eat.  In fact we felt like we were going to starve.  Basically this is the reboot, gluten, sugar and dairy free plus no fruit, but we added in good fats like grass fed butter (Devin says “I didn’t know butter ate grass”), goat cheese and goat kefir.  I also believe you should have a decent amount of real sea salt or real Himalayan salt.  It must be real.    We had our regime of great supplements that we put in water.  The supplements we use are plant based, all natural with stevia so I felt good about them in this restrictive reboot.  Also I do not know if I would have been able to even do the first few days without them.  I needed everything that they could give me.  Added to those I drank daily,  1 Tablespoon of Apple Cider Vinegar, the kind that is cloudy, a dropper full of Oregano oil with olive leaf and 20 drops of grapefruit seed extract in a small glass of water.   I would take 500 mg of Astragalus Extract a day and drink a cup of Pau d’Arco tea.  I would aim for 80 ounces to a gallon of purified water a day.  So my day would look something like this:

I would start with my vitamin and probiotic/antioxidant drink before anything, then I will have another one mid day.

Breakfast

I would sit with my girlie before she left for school – usually having 2 eggs cooked in a little coconut oil, with lots of good butter and salt on top.  Sometimes scrambled with veggies, a little bit of yellow or red baby bell peppers, onions, garlic and whatever meat was left over. Or my new found favorite pancake with butter.  I have found that our food will digest better if we sit together with loved ones.  The brain, emotion and digestion is linked a lot more then we really understand.  Food must digest correctly.  I am learning to be on purpose and eat in peace.  To sit down and eat calmly and never eat stressed.  Your thought life has a life or mind of its own, it acts like a 6 year old in sprouts going down the trail mix and candy aisle, you think she is with you and knows not to grab candy out but you are wrong.  Keep your mind peaceful when you eat. Dr Caroline Leaf talks about this in her book Think and Eat yourself Smart.

I always fill my bottle up with water to make sure I drink more.  Possibly a mid morning cup of coffee with my meal replacement in it and warmed up nut milk.  Or a new obsession, unsweetened whipped up coconut cream in my coffee.  Devin would just take 3 eggs in a glass and drink – yuk!  But it works for him.

Lunch

My husbands lunch consisted of 2 bottles of vitamin drinks as well as water for the day.  The meal part was 2 of the following, leftovers, 5 or 6 precooked meatballs,  pieces of cooked chicken, 4 or more Boars Head sliced meat with goat cheese spread on it wrapped around a quartered piece of cucumber.

If I remembered to eat lunch, I would have a salad with goat cheese, a little meat, sunflower seeds, pumpkin seeds or almonds, maybe some olives, or avocado, lots of lettuce, romaine and any green leaf lettuce.  I would drizzle it with Avocado oil, and a little ACV, or I would just have a spoon of almond butter.

Dinner

I would usually pick from the recipes at the end of this document or leftovers.

Sometimes at night I will drink some hot tea to keep me from having a snack.  I try not to have a late snack but if I am hungry I will have a small salad, some nuts or some olives, or my meal replacement shake.  And 30 minutes to an hour before I go to bed I will have my PM vitamin drink in powder form, I just dump it in my mouth, I don’t want to lose any plus it tastes like crushed up smarties (remember the candy)  then drink a little water, this helps shut down the mind chatter for me and give me great sleep.  Sleep is super important for a reboot or weight loss.  Actually in our modern age we are not sleeping.  We require healing restorative sleep.  It is a must.  I will be writing some things about sleep in the next few months because I feel it is so important.

During this reboot of 3 weeks, I lost 10 pounds.   I did not go on this reboot to lose weight but it was a nice extra.  My purpose was to shake up my thought patterns and get unstuck with bad habits.  My husband lost 13 pounds.  I plan on continuing to eat this way about 87.3 to 95.7824% (totally made up percentages, if you didn’t notice) of the time.  During this reboot I felt cleaner and not as clogged up or weighed down.  It was more then just cleaning up the food.  It was also taking inventory of stress, drinking more water, and cleaning up habits.  To do this reboot it should be about the process and not just the outcome.  In our modern age we are so outcome based that we forget to rejoice when we are doing the steps.  Rejoice and celebrate as you take a concentrated time to clean up your body and your habits.

Drink tons of water especially in the beginning until you feel regulated.  Some people become constipated when they make changes in their eating habits.  Besides water you can also use Magnesium and good salt.  I have a simple Magnesium spray that I make and use at home and I have a powder that I add to my vitamin drink when I travel.  Most people are low in Magnesium or become off balance in magnesium intake.  Make sure your salt is good.  Himalayan and sea salt are great but you still need to make sure they are good.  Here’s a simple test.  Put a teaspoon of salt in a glass of water and leave overnight.  In the morning if the salt is dissolved then great if it is not then that is what is happening in your body, it is just sitting there.  Dump it on the next fire in your stove (remember doing that?) but don’t put it in your body.

Be honest with yourself.  Stay within these boundaries for at least 3 weeks, preferably 90 days and see how your body feels.  You will probably notice you don’t eat as much, because the addictive foods have been eliminated.  You will notice that what you eat is good and you feel good about eating it.

Total health is my thang.  I want the most bang for my buck and it needs to be complete health for the body.  Meaning it can’t just help you lose weight but then harm your body.  It must help your total body.  Start looking at everything you are using on and in your body.  I choose toothpaste without fluoride.  I make my own deodorant.  I use coconut oil to remove my makeup.  I don’t like canned food.  I only allow my daughter to drink raw whole milk or kefir.  I don’t chew gum often but if I do I chew the gum that has xylitol.  Xylitol is a natural sweetner that is good for your teeth.  These are just a few decisions that I have made for my body and my little girls.

Let’s talk about allowed foods first.  Sometimes we freak ourselves out talking about what we can’t have and never step into the reboot.  So take a breath and let’s talk about what you need to keep available so you don’t give up.

Foods allowed and enjoyed

Avocado’s – yum, such a super healthy little gift from God.  Keep avocado’s available.

Eggs – try for cage free and range fed but buy the best you can.

Butter-the best from grass fed cows.  I buy Kerry gold.

White long grain Rice, nothing bad but not a lot that is really good either, wash it in warm water before cooking  (there are a ton of information even about Quinoa, so try different things like Quinoa, Brown rice but pay attention to how your body feels when you eat them)

Eat lots of different veggies, especially green leafy lettuces and collard greens etc., celery, onions, garlic, brocolli, cauliflower etc.  Don’t get stuck in only a few vegetables unless that works for you.

Goat crumbled and regular cheese

I had to have salad stuff around, crumbled goat cheese, raw sunflower seeds, raw peptin seeds, Apple cider vinegar, avocado oil, romaine lettuce and all kinds of deep green type of lettuce.

Goat Kefir

Almond butter, Cashew butter

Fermented foods – real sauerkraut the kind without vinegar

Meat- try to get the best, grass fed and or organic, running free and all that but if you can’t don’t freak out, pray over your food and go on. And remember you don’t need tons of protein.  Your body can only handle so much at one time.  An excess can lead to dehydration, mood swings, bad breath and kidney issues.

Wild Salmon

Bone Broth – homemade is great or you can buy it, but this needs to be the best that you can make or buy.  Bone Broth is super healthy.

Apple Cider Vinegar that has the mother in it (the slimy stuff)

Food to avoid during the reboot

Peanuts & Peanuts – they are know to have mold

Sugar (I know…duh… but I have to write it down)

Gluten – all kinds of breads

Starchy veggies – potatoes, corn (I avoid corn on a normal basis, unless it is organic and you totally trust where it came from, a ton of corn and corn products are GMO) peas, beets, carrots

Vinegar, except ACV

Fruit-all

Fast food-all to the best of your ability, I don’t mean “I had an emergency because I didn’t want to eat what was in my house” or “I don’t want to cook so I ran to Jack in the Box”  that is NOT to the best of your ability.

Any packaged and processed foods

Simple Recipes to get your started

Eggs – I made sure we had eggs, so simple and filling, I like mine overeasy in a little coconut oil with real, grass fed cow butter and real salt & freshly ground pepper, sometimes a touch of tumeric and cayenne (super good spices)

Scrambled eggs with or without veggies and leftover meat.

Pancakes

2 eggs

2 scoops of my meal replacement (or whatever you prefer, I suggest this one, perfect amount of everything in it)

Whip together.

Pour into preheated skillet with a 1/2-1 Tablespoon Coconut Oil or real butter

Makes around 6 pancakes, top with real butter

Taco Salad

greens, leftover ground beef, crumbled goat cheese, seeds or nuts, avocado, or olives, Avacado oil, 1 Tablespoon (approx.) of ACV

Also tuna salad, chicken salad or plain salad with no meat.

Cabbage soup

Sauté onions in coconut oil or organic olive oil until soft, add in organic garlic or preminced garlic.  I love lots of garlic and onions.  Garlic is God’s penicillin.  If you want ground meat in it then brown it.  Cut up at least one head of cabbage put in pan.  When cabbage is soft or limp add Beef Broth.  If there is no meat then you can add Vegetable Broth or just water.  Add salt and pepper to taste.

Chili

I cook rice in a rice cooker with beef broth, while that is cooking, In a large pot I cook 3 pounds of ground meat, I use beef but chicken or turkey is great as well.  If you switch meats then switch broth as well.  Use the same broth to the same meat or just use water or Veggie broth.  Make a hole in the center of the pan, add 1 or 2 onions chopped, and sauté until soft, add minced 5 cloves of garlic and when onions and garlic soften mix in the meat.  Add a large carton (33.5 oz) of tomato sauce, mix.  Add a couple cups of beef broth and spices.  The spices I used were about 3 Tablespoon of chili, 1 teaspoon or more chipotle chili powder, 2 teaspoons of cumin and salt.  In a bowl dip rice and add chili on top.

Chicken and Quinoa

Cook quinoa ( I use my rice cooker) while quinoa is cooking, sauté onions, add garlic when soft, add chopped red, orange and yellow baby peppers, chopped celery, cook until soft.  Add precooked chopped chicken, I sprinkled with jerk seasoning, then add quinoa.

Garlic Soup

26 unpeeled organic garlic cloves – put a little organic olive oil on & roast in a glass dish (I used a cookie sheet with parchment paper) at 350 degrees for 45 min then cool & squeeze between fingers and garlic will pop out, cut and put in soup

Saute the following:

2 Tbl grass fed butter

1/2 tsp cayenne powder

1/2 cup fresh organic ginger

2 1/2 cup sliced organic onions

Then put everything in crock pot and with it add

26 peeled and minced garlic cloves (this is extra from the ones roasting)

1 1/2 tsp fresh thyme

4 cups Chicken or Veggie Broth

3 lbs chicken

cook on high 4 or 5 hours or low for 8 hours, when almost done add

1 lb spinach frozen or fresh

1/2 cup coconut milk

2 tsp salt

1/2 tsp pepper

(I like to add more seasoning them listed)

Bone Broth

Organic Whole chicken or beef bones (free range chicken or grass fed beef)

Or you can use 4 lbs chicken neck, feet wings

A bunch of celery stalks (at least 3 or 4) cut in 1/4’s

2 medium onions (quartered)

4 garlic cloves, peeled and smashed ( I probably used about 10)

1 tsp peppercorns

1 tsp Himalaya salt

2 bay leaves

Parsley

Thyme

Put in a crock pot (preferably a 10 quart but I only have a 5 quart so I used it), cover with water and cook on low 24 – 48 hours. Skim fat occasionally.  After it is cooked, remove from heat and let it cool.  Strain. Get rid of the solids.  Strain  and then let the broth cool to room temp.  Use broth within a week if refrigerating, but broth is good in freezer for up to 3 months.  Pre measure in smaller portions, freeze some and refrigerate some.  It is great to use in recipes or to just drink.  Warm a portion in a pot on the stove to keep the nutrients.  I season mine with a little more salt, pepper and sometimes a dash of cayenne.

Normally you can use carrots in this.   But on my reboot I did not use carrots.

This recipe is a version taken from Dr. Josh Axe.

Almond Butter cookies

2 cups Almond Butter

2 eggs (the best you can buy)

2 scoops of my Meal Replacement

Mix all ingredients together

Roll in balls and place on parchment paper (I prefer parchment over foil) then squish with a fork to make markings on top like peanut butter cookies.

Cook for 10 minutes at 350 degrees.

Approximate 18 cookies

Ice Cream

4 whole eggs

4 yolks only

2 tsp vanilla

10 drops of ACV or lime juice (to taste)

7 TBS grass fed butter

7 TBS Coconut oil (can use 1/2 of Cocao butter)

3 TBS = 2 tsp of XCT oil (I did not have this, it is used for consistency)

5 1@ TBS xylitol or erythritol (more or less to taste)

1/2 cup water or ice

Blend everything except water or ice.  Blend until the Cocoa Butter is creamy.  Add water or ice and blend until it is yogurt like consistency.  Add more water if you want more of an icy texture.  Put in ice machine and follow their instructions.  Or if you don’t have an ice maker, pour into loaf pan lined with parchment paper.  Freeze a couple hours, then mix it up and put back in freezer for another hour.  I liked this for something different.  My husband did not like it at all.  This is the Bullet Proof Ice Cream recipe.

Berry ice cream (my husband loves this one)

8 oz cashew milk, coconut milk (or whatever you have)

1 cup frozen berries

1 frozen banana

2 scoops meal replacement

Put all ingredients in blender.  If you have an ice cream maker then follow directions.  If you don’t then put in a loaf pan that is lined with parchment paper and freeze.  When frozen break it apart and mix up and serve.  (possibly 2 servings but my husband like the whole thing)

Extras

If you want more info on anything including the vitamins, meal replacement or gentle cleanse that I suggest please contact me at Genelle.GreaterVision@gmail.com

Here is to your health and wellness

Genelle

How to Counter the Attack’s of Travel

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SWA plane I shot with words live life on purposeTravel depletes your immune system.  Even car travel can cause you to get worn down.  So even if you are not traveling by air take note of these tips and see if they help you to counter the effects of travel.

Travel depletes your immune system because it is just taxing.  You are stressed trying to make sure you remember everything.  Then you have a different routine so you are not eating the same and probably not drinking enough water.  If you are flying there are the extra taps on you of dry, recycled air, many people, some are sick already, crammed in a tight little area.   Many things attribute to people getting sick after travel.  So what to do.

A few days before you travel start loading up on your vitamins, drink lots of water and get your exercise on.  You don’t have to do tons of exercise but don’t forget to move.  Don’t get stuck in planning and forget to take care of yourself.  When you go to the store buy a couple extra things that I will list here and tell you why in a minute.

What to have on hand:

Your normal vitamin regimen (I have a great all around vitamin, mineral etc if you are interested ask me) don’t forget to keep up your normal healthy regime.

Natural Calm Magnesium in travel packets

gum preferably the kind with Xylitol in it -no sugar or fake sugar

Antibacterial wipes

decongestant

travel water bottle

Activated Charcoal capsules- sold at health food stores

ear plugs – I like the wax type or head phones that shut out the outside noise

Compression Socks

Healthy snacks and/or meal

After you go through Security fill up your water bottle.  Hopefully every Airport will soon have the purified water system you can use to fill up your bottle.  Drink it, don’t just fill it.  Have a full bottle of water before you board your plane and drink your water during your flight.  If you have another flight then take your empty bottle because you drank it all during your flight and fill it up again at the airport.  The air in the plane is very dehydrating.  The air is recycled, of course there is no fresh air, you can’t open a window.  So you are breathing the same air over and over again plus what other people are breathing out.  Walk as much as possible.  I make a point to not even sit down when I am waiting for my plane.  You have to do this on purpose #livelifeonpurpose because it is so easy to sit down and relax.  Standing is better then sitting, walking is better than standing.  Walk up and down close by if you are nervous of missing the flight.  Or if you have time walk from one end of the airport and back to your gate, wouldn’t it be great to get a couple thousand steps before you board your plane.  Remember you will be sitting a long time during the flight.  Even if it is a short flight the total effects can be damaging if you are not prepared.  So be prepared.  Walk in between flights as well.  If you are on a long flight wiggle your feet, re position yourself a lot and  stand up every hour.  Use compression socks for a long flight.  You must keep your circulation going.  Drinking lots of water will help even if it makes you go to the bathroom a lot and if you keep your feet moving as well.  Do not drink coffee or alcohol.  These will dehydrate you more.

Bring your own healthy snacks so you are not tempted to have airplane snacks.  Check out my Reboot Plan or my Living Healthy plan to find out my thoughts on sugar, gluten and the list of what to eat and what not to eat to stay healthy.  I bring little packets of raw nuts, seeds and a little dried fruit.  If I make the packets at home I leave out the dried fruit.  If it is a long flight make sure you pack a lunch from home of healthy food containing protein, veggies and maybe a piece of whole fruit.  Don’t grab a fast food lunch in the airport.  Sugar and gluten cause your immune system to be depleted.  Try to eat more fresh whole foods on your travels.  Your body will thank you.

If you have any issues with colds or sinus pressure this is very important to you.  The pressure on taking off and landing can damage your ears.   Take a decongestant  and a lot of water, 20 to 30 minutes before flight takes off.  Use a nose spray if you have a lot of pressure.  Use ear plugs, I bought cheap wax ear plugs from a grocers.  These tips are worth the extra to buy them especially if you have ever had ear or sinus issues.  The pain can be excruciating.

Chew gum while the plane is ascending and descending.  If you have children, they need to chew or eat.  If you have a baby make sure they are sucking on a pacifier or drinking to keep the swallowing and chewing motion going during the ascending and descending.  Even if you don’t have ear problems the loud sounds from planes cause stress levels to rise.  And remember stress causes your immune system to be depleted.

When you land immediately fill up your water bottle again.  If your bottle is full you will hopefully drink it more, don’t wait until you get to your destination to get a glass of water you are wasting valuable drinking water time while in transport.  Take a handful of Activated Charcoal with a lot of water.  Charcoal will bind any of the toxins that have attached themselves to you during the flight.  Do not take any of your vitamins within an hour before or after of taking Charcoal.  Charcoal will attach itself to your vitamins as well and take them straight out of your body.  It is important to drink tons of water with Charcoal.  You don’t want it sitting in your body.  Also I suggest having Magnesium with you.  Magnesium is great for de-stressing but also to help alleviate constipation.  Travel can cause constipation for many people.  I buy little packets that I put in my water for travel.  I love anything that can go in water, it makes me drink more and I hate pills.  My vitamin regimen is powder that goes in my water, so I do what I preach, drink lots of water.  When you are settled in your hotel or are back home make sure you take the magnesium if you have troubles with constipation.  This will move the Charcoal and toxins out of your body.  As well as the Magnesium a good gentle cleanse would benefit you tremendously.

Try to have good rest and sleep before, during and after your travels.  Lack of rest and sleep cause a stress in your body.  And stress depletes your immune system.  Take advantage of a massage or a spa.  These will help build your immune system.

These few tips should help to keep you feeling good as you travel.  Keep yourself moving, drinking water, eating good for you food and rest.  A few treats are ok but don’t over treat yourself or you will suffer the consequences.

Here is to GREAT TRAVELS ahead.

Genelle Ellis

 

If you are interested in the supplements that I use, vitamins for the day to give you energy and ability to function, supplements to help you get good deep restorative sleep, gentle cleansing detox or any of the other items I have mentioned please contact me at genelle.greatervision@gmail.com

If you want more tips on living healthy and having purpose contact me at genelle.greatervision@gmail.com

Some tips were gathered from the Bulletproof blog and some from my personal experience.

R & R, I don’t have time for it.

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bee-on-flower-Pakhnyushchy-Shutterstock

Jeanne Guyons a 17th century author wrote, “bees can only draw juice from the flowers by resting on them not by flying around them”. That resonates with me as I believe in this modern age we feel guilty if we aren’t buzzing around, flitering from one activity to another. Most people can’t even put down their phone long enough to look up for a face to face conversation. It is a joke in the media how people stare at their phones, constantly checking social media or texting without knowing what is going on around them. A bee can not draw juice from the flower unless he rests on the flower.

We must learn to rest. I believe we need to build rest into our lives. Why do I use the word “build”? I use that word because it must be on purpose and you must choose to make time to rest. You may ask what does rest look like, what does it really mean to rest?R & R or rest and relaxation is more than just sleep. I am talking about stepping away from the serious parts of life, step back and have some fun. Get out and take a hike, take a day trip, or dance in the living room with your 6 year old. We must rest our minds from the crazy days. We must teach our children to yes, work hard for your dreams and goals but don’t lose the play and certainly don’t forget to rest. Learn to be with your loved ones. Something I learned from Tommy Barnett, a pastor in Phoenix, Arizona was to be 100% where ever you are. Give whatever you are doing, your complete attention. He said if he was at his boys ball game then he was 100% there. Then when he walked away if he took a call in his car then he was 100% with that person. He had 1000’s in his congregation but when he saw you, he always made you feel like you were the most important person. That was because he learned to be present 100% at that moment. That is a huge lesson and a lesson in rest. We should learn to be 100% at work, then walk away and be 100% with our family at dinner. Have you ever had coffee with a friend and walked away thinking I just feel so good right now? That’s rest. Did you ever play a silly game with your kids or grandkids, and laughed and had a silly good time? That’s rest. Did you ever ride your bike and even though you were sweating you thought I feel great? Do you sit in church and think, yes this is what I needed? Or quietly sit before the Lord and even though you didn’t say a word you feel fulfilled and loved? Rest and relaxation can be different things for different people. So what qualify’s as rest and relaxation?

The Merriam Webster Dictionary says this:

Definition of rest
  1. repose, sleep; specifically : a: bodily state characterized by minimal functional and metabolic activities freedom from activity or labor b : a state of motionlessness or inactivity c : the repose of death
  2. a place for resting or lodging
  3. peace of mind or spirit
  4. a rhythmic silence in music (2) : a character representing such a silence b : a brief pause in reading
  5. something used for support

at rest
  1. resting or reposing especially in sleep or death
  2. quiescent, motionless
  3. free of anxieties

At this time let’s concentrate on the definitions “Peace of mind or spirit” and “free of anxieties”. So in those definitions you see that what brings you to that state of being where you have peace and have released anxieties, that is rest. But let’s remember it is a choice. You must lay down the stress and enjoy the moment, then you will find peace. You know me, I believe in laying the stress, anxiety, troubles and cares on Jesus. In fact I love the verse in the Bible that says Cast all your cares on Him, 1 Peter 5:7, the Amplified Bible says it like this “Roll all your cares, your anxieties, your worries and all your concerns, once and once and for all on Him, for He cares about you with deepest affection, and watches over you very carefully”. Ok did that just bring your spirit some rest? It does mine. And what I wanted to bring attention to is the “roll your cares…” When I think of rolling I think of a ball. And when you roll a ball you actually have to let go of the ball before it will roll. You must roll it, by letting it go and give all the junk that you are going through, away and let God catch it. And He does, He catches the stuff, the anxiety, cares, worries, concerns and the mess of life and He does it because He cares deeply for you. That is cool. That brings rest. But again you must choose to roll them, choose to let Him take them, you must choose to walk away from them. You might have to do it 50 times a day but you need rest. Dr. Caroline Leaf in her book Switch on Your Brain says that whatever you think about the most will grow and it creates a cycle because what you have thought about has gone into your subconscious and becomes an physical thought. Read her book if you want to know more, it is fascinating and shows how we must choose what we think about. You must let go of worry and stress and take conscious breaks and rest. The more you think about those problems the bigger they become and your body will suffer because of it. God created the universe in 6 days and on the 7th day He rested. Did He need the rest? I don’t think so, I think He gave us an example to follow. In fact Jordan S. Rubin N.M.D., Ph.D speaks of taking a rest in his book The Maker’s Diet. He says every 7th day we should take a rest from physical labor and mental labor. He says in his book that mental labor is proven to be more exerting and taxing on the adrenal system and the whole body then even physical labor. As you can tell it is important to take time to rest. Our bodies struggle with the amount of stress that we all live with in this modern age. Children are struggling with stress. As adults we need to make the choice to build rest into our lives and become good examples.

Learn to turn off the TV, the computer, your phone. Learn to build in fun time, play time, time that your mind can rest. Learn to get good restorative sleep. You must take time to rest. When you rest you will be more productive in every area of your life. If you spend some time resting you just might get more juice out of life and out of your creative abilities then when you are flying all around. Try it and see if you will be like the bee, more productive after some R & R time.

Push through to the hem of His garment

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You remember the story in the Bible, Luke 8, about the lady with the long term illness? She pushed through the crowd and it says she thought “if I can just touch the hem of his cloak I will be healed”.  I do not have an illness, except for what is called LIFE.  And there are times I think if I can just push through the mess of life, the noise of issues and touch the hem of His garment things will be alright. Do you ever feel that way that you need to push through your mess, your crowds of people and their ideas or opinions, get past the road of confusion and just touch the hem of His garment?  I have to have time to settle my mind down, stop thinking about everything to really get in the presence of God.  For me I need to have a quiet room, which is really hard with 2 elderly parents, a 6 year old, 2 dogs and 3 cats, not even counting the other people in the house or the phone or etc.  So I have to pick times when everyone is calm, tummies full, they are taking naps, reading books or watching TV.  I have to choose my time.   Then I have to turn on calm, worshipful, meditative music like Grace Williams or Jason Upton.  I need to have the light off and the fan on.  I sound picky.  I can spend time with the Lord anywhere and anytime but for me to push past everything I need preparation. And this preparation calms me down and shuts the clutter and clamor of my mind down a little quicker.  Do you prepare for your time in His presence? Have you thought about what helps you to settle into a cup of tea, spend time, shut out distractions type atmosphere with Jesus?

In verse 46 (NLT) Jesus says “someone deliberately touched me”.  Is that what it takes to push through?  Just be deliberate?  Does your heart cry out like mine “I want to know you more”?  Tommy Tenny says “push back the hands of Jesus and look at His face”. Sometimes we want all the benefits but not the labor.  We want the last part of “if you do this, you will get this…”  We forget the first part.   If we love the Lord your God with all you heart, emotions, mind, strength, all of you, then He gives and He gives and He gives.

I heard a term by one of my coaches, “what you carry, you create”.  There are times we have to push through things of our own making.  If we carry around anger then anger will surround us.  And things will seem to be attracted to us that will make us angry.  If we carry around depression & refuse to get help, a counselor, or someone to pray with us then the depression is like a blanket and it surrounds us and makes everything we touch depressing. The more you think things are horrible then like a snowball effect horrible things will come to you like a magnet. But the opposite holds true as well. The more you become grateful then you will walk around with a blanket or a cloak of gratefulness. Even if something is bad, you have clothed yourself with gratefulness and you won’t stumble down the rabbit trail of “whoa is me”.  We won’t begin singing the song from the 70’s show Hee Haw “gloom despair and agony on me. Deep dark depression, excessive misery.  If it weren’t for bad luck I’d have no luck at all.  Gloom, despair and agony on me”.  It’s kind of sad that I know that song.  It really is a catchy tune with rhyme.  I need to find a catchy tune and rhyme full of gratefulness.  There are times that I really have to  work on being grateful.  A lot of times actually.  I am a positive person but sometimes LIFE presses in on me.  And I have to make a choice to be grateful.  What I have found is if I become deliberate, and choose to be grateful then my mood will change.  It is a choice.  Everything is a choice.  I can choose to carry grumpiness or I can choose to carry gratefulness.  I can choose to carry anger or I can choose to be grateful.  The more I make the choice to be grateful then the easier it gets and the quicker I make it.  We must make a choice to be deliberate, we must make the choice to push, we must make the choice to be grateful.  None of it comes easy.  At some point you must make the choice and then it will become more common.  But until the choice is made and you practice daily being deliberately grateful and push yourself to be grateful when you want to act like a spoiled child who doesn’t get their way, then change will never happen.  Let’s make the choice.  Let’s be deliberate.  Let’s push ourselves to be uncomfortable to become better.  The best way to start this process is by being deliberate and spending time with Jesus.  The best way to continue this process is by being deliberate and spending time with Jesus.  The best way to push past everyone and everything and to touch His garment or to spend time with Him is to be deliberate.

 

Opposite Day

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What do you do when you are so irritated or frustrated that you could “spit nails”? How about when you want to crumble in a heap, weep and not get up for years, or so you feel.  When any emotion or situation comes up that feels like it has taken over you, that it will consume you, what do you do? 

Lately I have been saying “it’s opposite day”. My dad, who has Alzheimer will do things opposite of whatever you ask him to do. Example if you say sit down he will walk away. Or he will pull his clothes on when you are trying to get him to take them off. Now we could talk about the amazing brain and what is happening. Or we could talk about if I should even share about my dad and the disease called alzheimers but the point is, it has caused me to think how we can do opposite of what is wanted.  The Bible says in Philipians 4:8 “whatsoever is good, lovely, pure…think on these things”. If our brains are healthy we have a choice of what to think about. Apparently God wants us to think about good.  And apparently we can make a choice of what we will think about. So I have decided that I am going to choose to have opposite days. So when I want to “spit nails” I must choose to think opposite. Does it sound hard? Of course it does. Anything worth doing takes effort. To choose to think opposite of where the mind is going, takes effort. First you have to acknowledge that where your mind is taking you is not where you want to go. You have to decide I don’t want to fall down that rabbit hole. I don’t want to go where it is leading me.  You have to make the choice to stop that train wreck. You have to stop…take a breathe…change your thoughts…opposite day.  I say stop and take a breath because that helps me. I am sharing this because I am not immune to those rabbit holes. I can jump in them feet first and say I have a right to be mad, sad or whatever emotion is carrying me away at that moment. I have a right! Hmmm really.  Jesus had a right to say No you will not treat me this way, but He didn’t.  I guess it comes down to what do you want for your future. Do you see the bigger picture? You can go down that rabbit hole and become “that” person, an angry, sad, depressed, always complaining person or you can choose opposite day. Take a breath, it recenters your mind. It gives you a chance to actually make the decision if that is where you want to go. It gives you a chance for your right thinking to kick in. Then you make the choice to have an opposite day or go down that hole. How do you have opposite day? I am glad you asked. When you want to tear someone up, choose to be grateful. I don’t care what it is just find something and be grateful, it can be “i am thankful the sky is blue” or “i am thankful I have breath”. Just find something. It puts a break in the thought pattern. It gives you just enough break that you can think of one more thing to be grateful for. I love this shirt I have on I am grateful I have this shirt on, I like the color… Now you have started being grateful, find something else. I am grateful Jesus died for me. Now you’ve done it. It is really starting to get hard to be mad, sad, depressed etc. Keep going and find 5 more things to be thankful for and your mood will change. Now for the big one, choose, because it is opposite day, to find something about that person or that situation and be grateful. I know this is hard….but you can do it. Colossians 3:17 says “whatever you do in word or deed, do it in the name of the Lord and give thanks for Him”. God wouldn’t say it if He didn’t think you could do it.  Choose to have an opposite day and then choose again tomorrow and the next day to do the same. A few months from now you will look back and say “why did I let that bother me” but you have to make the choice today.  So today choose to have a great opposite day.