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Mountain Mama  Food Menu: 

Morning Tea:  High Vitamin C Tea:

1 quart size mason jar

1 glass bowl

Mix herbs in glass bowl then put in jar with lid, label 

4 parts rose hips

3 parts hibiscus flowers

2 parts lemongrass

1 part cinnamon chips, (sweet cinnamon chips it you can find them)

To make tea add 1 tablespoon of herbs into boiling filtered water, turn down to the lowest setting and simmer 1 minute.  OR turn off and steep for 5 minutes 

The first two meals listed were made from the left-overs from the night before: 

Breakfast: Rice pasta, cabbage, arugula, organic beef hot dogs chopped, onions, garlic, dill and celtic salt

Snack:  Rice pasta, cabbage, arugula, mustard greens, organic beef hot dogs chopped, onions, garlic dill and celtic salt. 

The turkey I used throughout the week was cooked last Sunday: 

Lunch:  Cabbage, carrots, beets, onions, garlic, turkey with organic homemade ranch dressing tossed in with it.  

Organic Ranch Dressing: 

About 1 1/2 cups organic butter milk,

about 1/4 cup organic olive oil,

about 6 plus shakes of organic balsamic vinegar,

about 1 tablespoon of organic lemon concentrate,

2 tablespoons of dill,

4 tablespoons of parsley,

1/8 cup finely chopped organic red onion,

1 tablespoon of paprika,

1 tablespoon of mustard powder,

1 tablespoon garlic granules,

lots of pepper and celtic salt ,

Shake, shake, shake, refrigerate.

Enjoy!

Where does the time fly?  We are on our 15th week and the Wellness Boxes end Oct 12th.  It just seem like yesterday that we just started our first delivery.  

This weeks box: 

Celery seed, lemon balm, nettle, comfrey, zucchini, cucumber, salad, beans, beets, swiss chard, kale, tea mix, potatoes,tomatoes, peppers, leeks, cabbage, basil, parsley, celery and onion. Also, there will be some cleavers, this is your last chance to get a tincture made.  

Celery Seed Information:

http://curezone.com/cleanse/kidney/Celery-seeds.asp

http://www.foods-healing-power.com/celery-health-benefits.html

Celery seeds are most commonly used as a diuretic, helping to clear toxins from our body system. People who are suffering from gout and arthritis may find celery seed helpful, as the diuretic properties promotes the clearing of uric acid crystals collecting in the joints. Celery seeds also have anti-inflammatory properties that help to reduce the swelling and pain of the joints.

Additional benefits include the ability to lower blood pressure and cholesterol.

http://www.nutrition-info.com/herbs/herbs-celeryseed.php

Provides Calcium

Fun Fall Recipes:

The pumpkins are not ripe yet, but I thought for those of you who are craving those seasonal fun drinks of the fall would like some fun recipes.   I also included a fun recipe to add rejuvenation to your skin.  Enjoy this wonderful, healing, awesome orange veggie. 

GentlePumpkin Facial Mask

Thanks to exfoliating enzymes and healing vitamins A and C, pumpkin flesh is wonderful for the skin-especially for treating acne, blackheads, age spots, or dull flaky skin. Use canned pumpkins, or cook some fresh and puree or mash it. Warm, mashed fresh pumpkin works the absolute best, feels great, and has a wonderful texture. Honey, a natural humectant, attracts moisture to skin and helps create a plump glowing complexion.

1/4 cup pumpkin puree

1 Tbls Honey 

1-2 drops lavender or geranium essential oil (optional)

Mix ingredients together and massage immediately into dry skin. (You'll get the best results if you leave it on for at least 10 minutes.) You may want to double the recipe to use as a neck decollete treatment. Rinse with warm water and apply your favorite moisturizer. 

Donn't support Starbucks (big corporation that puts the little guys out of business), make your own healthier versions of their  pumpkin latte. 

Pumpkin Latte http://mamanatural.com/pumpkin-spice-latte/

Kakai Pumpkins coming soon........... 

Cucumbers 
How Sugar Affects The Body, Giving You The Lows And Highs

Tired of being wired and tired? 

Following sugar through the body.....

When a child/adult wakes up in the morning after sleeping for ten or more hours, their blood sugar is naturally low.  Even if they had protein-rich snack before they went to bed the night before, digestion has long since delivered it to the bloodstream and into the cells, and now their blood sugar has dropped down to the bottom range of normal.

One of he most common breakfast meals is favorite breakfast cereal, toast and orange juice.  Side note: Even though the cereal boasts of fortification with vitamins and minerals, the cereal contains over fifteen grams (about five teaspoons) of sugar PER SERVING.

The toast is usually covered with jam or cinnamon and sugar, which contains more sugar and other sweeteners than actual fruit.  Another five teaspoons of sugar.  Even though the orange juice does not contain added sugars, it is still pure carbohydrate, which rapidly digest down into simple sugar.  Within minutes, the entire "power breakfast" surges into the bloodstream in the form of glucose, unimpeded by slower-digesting protein or fat.  

This load of blood sugar is dangerous for the brain.  Although the brain is fueled by sugar, it can't handle excessive sugars, so the pancreas leaps to the rescue, dumping Insulin in to the bloodstream to remove excess sugars before they can "burn" the brain.  At each meal, the pancreas senses how much insulin is needed, even before digestion and absorption are complete, so an insulin reaction can happen very quickly.  Large amounts of insulin are released.  

Then just as rapidly, sugar is pulled out of the bloodstream and deposited in the liver.  When the liver is full, the excess sugar is stored as fat, contributing to the super rising epidemic of obesity in this country! 

Side note:  Even the child/adults who are thin these days are carrying to much fat.  This is also a new epidemic.

Due to the high sugar content of the breakfast the insulin response was exaggerated, so the blood sugar plummets.  It is as though someone pulled an electrical cord out of a socket, he or she will run out of steam.   Their sugar is too low and the brain starts to panic.  They get cranky, headachy, irritable, can't concentrate.   Sometimes a child will fall into a chair and star listlessly at their TV, computer or video games.  At other times their adrenal gland spits cortisol into the bloodstream in a desperate attempt to raise blood sugar.  This extra cortisol makes someone hyperactive and damages the hippocampus, their memory center.  Their energy is "false"...

At this point, child/adult reach for the frig, pantry or freezer, pulling out all the sugary foods they can get thier hands on and stuff them into their mouth, just to get their sugar up.   This will only work briefly, but insulin again kicks in and drops the sugar.

This cycle continues, all day long, daily weekly, monthly yearly unless their lifestyle eating habits change.  

I hope by reading this I have given you some motivation to stay away from sugar.  Fall is here soon and for most it starts the "Sugar Fest Of Eating" until after spring.   Challenge yourself to stay away from all the sugar holiday items this fall, winter and spring.

 Just Say "NO" To Sugar This Season! 

Getting Rid Of The Tired Bug Or The Up Down Bug

1.  Get rid of foods with added sugar, corn syrup and agave

2.  Limit fruit.  

        a.    Eat fruit for a dessert at night.  

         b.   Eat a protein with the fruit.   

         c.    Choose fruits that have less fructose in them, chart below 

3.  Exercise is a must

     a.  Adults at least 1 hour 5 days a week, this is the minimum amount 

     b. Tired after work, tough go for a walk/run/kung fu/lift weights/dance etc...

              1.  Get an exercise partner

               2.  Blog and have an audience help you keep your goals

               3.  Get private classes, this will keep on on task 

     c.  Children, tweens, teens.  At least an hour EVERYDAY.

                1.  Young children need to physically play off and on ALL DAY

                 2.  It is up to you as a parent to get your child physically moving, because                             there is not enough physical activity in school. 

4.  Limit Screen Time video games, movies, facebook, TV, social net works:

       a.   2-4 hours a week 

        b.  By limiting their screen time ( and yours) you will gain more energy 

5.  Get plenty of Protein- Organic When You Can

         a.  Eggs, nuts, seeds, cheese, meats 

          b.  Beans combined with rice, pasta or potatoes makes a complete protein

          c.  Organic protein bars

          d.  Organic protein drinks 

6.  Sleep

           a.  Lack of sleep increases health problems, add this to bad eating habits and                     you have doubled your chances of getting diabetes, heart disease etc.  

More information on sleep: 

http://articles.mercola.com/sites/articles/archive/2010/08/23/seven...

7.  Avoid these foods:  read labels

Soy, corn, canola,  non-organic wheat, artificial colors, artificial flavors, msg, corn syrup, sugar, agave, hydrogenated oil, frozen meals, campbells, most restaurants, pilsbury products, hot dogs (unless they are organic) any coffee drink with added sweeteners and artificial sweeteners! ,  no soda,  no caffeinated drinks for kids, tweens and teens!! and any food that has words you do not know what they are. 

http://www.cspinet.org/nah/10foods_bad.html

Nettle,  comfrey, kale,  tea mix is apple-mint/stevia,  tea mix lemon verbena, basil, rosemary, beets, carrots, onions. peppers, tomatoes, green beans, potatoes, swiss chard, zucchini, cucumbers, celery and cabbage 

Making Apple Rosemary Muffins! 

http://www.cauldronsandcrockpots.com/category/herbs/rosemary-herbs/

Charred Green Beans with Lemon Verbena Pesto: 

Here is a link to a yummy recipe.  In this recipe they use pine nuts.  Never eat pine nuts, they are not good for you.  Use walnuts instead.  Use organic ingredients to make this a healthy meal. 

http://www.epicurious.com/recipes/food/views/Charred-Green-Beans-with-Lemon-Verbena-Pesto-395330

Other great uses for Lemon Verbena:  

Lemon Verbena infused olive oil and Lemon Verbena infused vinegar,  Yum! 

http://laist.com/2012/06/07/seasonal_eats_the_powerful_flavor_o.php

Are you taking care of your Hippocampus?  If you want to have a great memory in your golden years, make sure you take care of this one.   Hint:  Stay away from most caffeinated drinks, make sure you add play to your life and meditate on a daily basis.   

Play is crucial for social, emotional and cognitive ­development.

Imaginative and rambunctious “free play,” as opposed to games or structured activities, is the most essential type.

If you do not play you will become anxious, socially maladjusted, depressed, and have possible health issues.  

More on the importance of play, as an adult.

http://www.huffingtonpost.com/dr-tian-dayton/when-adults-play_b_666145.html

OK, turn off the computer, pack a picnic, head for a beach and watch the sunset or go for a hike, or buy an art pad and some pastels sit and draw,  just head outside and breath, laugh and play......

The body is a dynamic organism, constantly changing  constantly repairing.  Everything looks the same, with gradual signs of aging appearing as decade after decade passes.  But every second in life, cells are being born, are dying, and are being reborn.  new tissue is being laid, old tissue is carried out.  

Billions of new red blood cells are manufactured in the core of bone tissue every day.  Every two to three days, each cell lining the digestive tract dies and is reborn with new materials brought in from the outside.  Minerals are carried out of the bone matrix and deposited into the bloodstream, then drawn from the blood stream and laid down into the bone matrix again.

In the words of Deepak Chopra, as though you were living in a house in which bricks were constantly being removed and replaced.  In time, a new house will have been constructed, a house that looks and "feels' the same but is completely different.

Ninety-eight percent of the atoms in our body were not there a year ago.  The skeleton that seems so solid was not there three months ago.  The configuration of the bone cells remains somewhat constant, but atoms of all kinds pass freely back and forth through the cell walls, and by that means you acquire a new skeleton every three months.

The skin is new every month   You have a new stomach lining every four days, with the actual surface cells that contact food being renewed every five minutes.  The cells in the liver turn over very slowly, but new atoms still flow through them, like water in a river course, making a new liver every six weeks.  

Our body's ability to heal and rejuvenate is fantastic, beautiful and I think a precious miracle.  

Nerve cells do not undergo the type of renewal experienced by other cells, that once the  neuronal tissue is laid into place, it is there for life.  The Brain, cells are not replaced once they die.  

Are you doing all you can to slide into your senior years with as many brain cells intact as possible? 

Most humans are not even close,  They engage in  "antinutrition."   Instead of minimizing the damage to their nervous system, they are accelerating the damage by the very foods (or nonfoods)  that they are stuffing into their mouths.  Humans are digging their graves with their forks.  

Are you taking care of your adrenal glands by eating better food?

Do you drown your anxieties in more work,  junk eating, buying more toys, drinking more coffee, drinking alcohol, taking drugs...anything other than slowing your pace?  

Are you planning your foods carefully and enjoying the process of meal preparation?

Are you savoring a healthy meal with people you love?

Do you see good nutrition as yet another impossible task to squeeze into an overcrowded schedule?  

Do you schedule play days?

How is your exercise program ? ("NO EXCUSES")

You can design a program to feed your brain, and give your body the proper nutrients it needs to rebuild.  But, only by turning your backs on the "American Food Culture" "The SAD Diet is the Standard American Diet, SAD." 

It goes without saying that if you are serious about feeling better, you will need to stop indulging in your favorite junk foods, processed foods, fast food, most restaurants,  coffee drinks, soda, caned soups, hamburger helper, frozen TV dinners, deli meats, movie theater junk food etc.. (this list can go on and on) , that poison your body and brain.  

Are you making a point to get to your farmers markets once or twice a week and purchase organic foods, grass fed meats and pasture raised poultry?  

Here is a list of foods the Mountain Mama Wellness Box Clients received today.  How can you implement new and healthy foods in your daily intake? 

Mountain Mama Wellness Box

Hops, , nettle, cleavers, yellow dock seeds, apple mint, catnip, beets,  carrots, potatoes, zucchini, cucumbers, kale, swiss chard, salad mix, peppers, green beans, tomato, leeks  and basil.   

Nettle Bed

Green Mayonnaise:

1/2 cup cooked drained and finely chopped (steamed) nettle

1/2 cup mixed basil, mint, parsley, dill and chives

1/3 cup organic plain yogurt

3 Tablespoons coconut mayonnaise

http://www.selinanaturally.com/organic-mayonnaise-organic-mayo-with-coconut-oil/

1 Tablespoon organic olive oil

2 - 3 teaspoons fresh lemon juice

sea salt and pepper to taste 

Place all ingredients in a blender of choice.   Blend and Enjoy! 

Side note:   Sometimes, I love adding a little bit of roasted garlic and a small amount of minced onion.  

Apple Mint

Hops:

Make a tincture, combine with catnip mint

How to make a tincture: 

http://mountainroseblog.com/guide-tinctures-extracts/

Hops is a potent medicinal herb highly valued for its relaxing effect on the nervous system.  It is great for insomnia.  It is especially useful for hypertension and eases tension and anxiety in men.   Hops is one of the most potent bitters and is excellent as a digestive bitter.  Great for indigestion due to nervous energy and anxiety.  If you suffer with heartburn try taking a hops cincture with every meal ( please note that if you do suffer with heartburn, dietary changes need to be made). 

Catnip Mint :  Is an excellent calming herb and can be used for all manners of stress.   It is also a restorative digestive aid used for indigestion, diarrhea, and colic.   Also, used for lowering fevers and for the pain of teething or toothaches.  

Catnip Mint

Cleavers ( other names are goosegrass, grip grass, sticky Willie and Rubiaceae)

Make a tincture with your cleavers

http://mountainroseblog.com/guide-tinctures-extracts/

Cleavers have been widely used in herbal medicine for centuries, on account of the tonic, blood-purifying, and diuretic properties of the fresh plant.   In spring, after a starchy winter diet, the fresh green tops were made into a cleansing drink.  An infusion of cleavers is a traditional remedy for skin eruptions, while its diuretic properties are helpful for urinary problems.  Modern herbalists value cleavers tonic effect on the lymphatic system.  This encourages the elimination of toxins and explains the cleansing reputation of the herb.  

More information on Cleavers: 

http://www.eattheweeds.com/galium-aparine-goosegrass-on-the-loose-2/

 Yellow Dock Seeds: 

Yellow Dock Seed Crackers: 

http://www.methowvalleyherbs.com/2012/03/yellow-dock-pesky-weed-as-food-medicine.html

Yellow Dock Seed Vinegar: 

http://www.hardyecogarden.com/2011/07/eat-your-weeds-rumex-crispus-curly-dock.html

New Salad Bar Bed: 

Sunflowers that smile at you.... 

One of the tomato beds, patiently waiting for them to ripen.........

Today's dinner salad and tomorrows snack: 

2 shredded carrots

1 purple cabbage chopped up very small

2 bunches of kale chopped up very small

1 red onion chopped up

2 gloves of raw garlic shredded or use garlic powder instead

pepper 

hemp oil 

olive oil 

balsamic vinegar 

pumpkins seeds, preferably dehydrated 

sunflower seeds, preferably dehydrated 

Just put all the veggies in the bowl . Stir.  Then add shredded garlic or garlic powder.  Stir.  Add the oils and vinegar.  Just start with a little bit at time.  Couple tablespoons each and if it is to dry add some more.  Stir... 

Your last ingredients are your seeds, add a little bit of them or a lot.  Stir .. 

The oil, vinegar and seeds depend on what you like.  We like ours heavy with the oils and seeds.  Some people might like it dryer.  

This salad is a beautiful food art piece.  Because it is art you are required to play with your food.  By playing with your food you will become aware of what you like and what you do not like.  

I do recommend that if you are not used to eating stronger greens eat a little bit at a time.  Believe me your taste buds will eventually want more.  It just takes time and never stop trying them. 

You don't have to eat less, you just have to eat right... On that note have you been to your farmers markets this week?  Have you tried some new recipes, have you tried a new veggie for the month and how about starting a family and/or single person cooking day once a month or once a week.

Last week my wellness box clients received:  nettle, tea mix of apple mint, lemon verbena and cleavers (wild edible food this week is in the tea mix, it is called cleavers), collard greens, cabbage, comfrey, zucchini, leeks, onion, potatoes, peppers, tomato, green beans, swiss chard, kale, basil, celery and salad mix.  

Tea Mix:  apple mint, lemon verbena and cleavers:  Put bag into a gallon jar fill with spring water or filtered water.  Let sit for 8 hours drain and enjoy 

Cleavers ( other names are goosegrass, grip grass, sticky Willie and Rubiaceae)

Cleavers have been widely used in herbal medicine for centuries, on account of the tonic, blood-purifying, and diuretic properties of the fresh plant.   In spring, after a starchy winter diet, the fresh green tops were made into a cleansing drink.  An infusion of cleavers is a traditional remedy for skin eruptions, while its diuretic properties are helpful for urinary problems.  Modern herbalists value cleavers tonic effect on the lymphatic system.  This encourages the elimination of toxins and explains the cleansing reputation of the herb.  

More information on Cleavers: 

http://www.eattheweeds.com/galium-aparine-goosegrass-on-the-loose-2/

Nettle Greens:  I got this recipe out of a cookbook that I have that is dated 1937

Put on your gloves to gather, wash, and cup up the nettles.  Pour boiliing water over and the sting will be gone.  Drain and chop fine.  Heat 2 tablespoons butter in saucepan, stir smooth with 2 tablespoons, flour.  Add 2 cups milk, stir and heat until thick.  Seaosn with salt, pepper, and a few dashes of nutmeg:  add chopped nettles and simmer.  This with a little cream if you wish.  This recipe serves for all greens. 

Basil Infused Organic Olive Oil:  

Basil is considered a sedative and digestive.  Hot basil tea is said to be helpful in alleviating indigestion and stomach cramps.  

Sweet and Sour Red (or green) Cabbage and Apples with Red Wine and Thyme 

2Tbls extra -virgin olive oil or coconut oil 

1 large yellow onion, thinly sliced 

1 cinnamon stick

2 bay leaves 

1 large head red cabbage (or green), cored and thinly sliced 

2 Granny smith apples cored peeled, and cut into 1/2 inch dice

1 cup spring water or filtered water 

1 cup organic red wine

1/4  cup red wine vinegar

1/4 cup brown sugar 

6 fresh thyme sprigs 

sea salt and freshly ground black pepper 

In a large Dutch oven, heat olive or coconut oil over medium heat.  Add the onions, cinnamon, bay leaves, and salt.  Cook stirring occasionally, until the onion is softened. 

Increase the heat to medium high;  add cabbage and cook, stirring, until cabbage wilted, about 8 minutes.  Add the apple, water wine, vinegar, brown sugar and thyme sprigs.  Let come to a boil, then lower heat until simmering. 

continue to cook, covered, stirring occasionally, until the cabbage is tender, about 45 to 60 minutes.  Season with salt and pepper to taste. 

Uncover, and let simmer, stirring until the liquid is reduced to a slightly thickened sauce. 

Makes 8 servings

No-Knead Bread:

I love to knead bread but, for some people, time is a big issue and kneading does take from your time. With this recipe I would only use Organic Wheat Flour, and better yet, if you can grind your own. Flour that you grind yourself is better for you.  I would also use organic yeast. 

 http://www.frugallivingnw.com/frugal-homemaking/amazing-no-knead-bread-step-by-step-recipe/

Peasant Bread: 

http://www.alexandracooks.com/2012/11/07/my-mothers-peasant-bread-the-best-easiest-bread-you-will-ever-make/

Why do you spend money for what is not bread, 

and your wages for what does not satisfy? Listen

carefully to me and eat what is good, and delight

yourself in abundance. 

Author Unknown