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What you Should Avoid: 

All sugars in any form whatsoever

All flour products ( even gluten-free)

All processed food

All gluten and dairy

All grains and starchy vegetables and fruit ( except for 1/2 cup berries a day) 

What To Include:

High-quality foods

Low-glycemic-load meals

Phytonutrient-rich foods

Slow carbs, not low carbs

Omega -3 fats and other healthy fats

High-quality protein

Herbs and healing spices

Three square meals and two snacks

Mindful eating 

Breeding the Nutrition Out Of Our Food:

http://articles.mercola.com/sites/articles/archive/2013/06/11/modern-food-nutritional-content.aspx

Week One Daily Checklist

Wake up 1 hour before breakfast.   Engage in a physical activity you enjoy such as a walk, exercise video, kickboxing,  or yoga

Breakfast.  Try a protein shake, eggs or use on fo the breakfast recipes in the meal plan.   At breakfast time eat the foods you would normally eat for dinner.

Journaling.  Record what you ate and how you felt. 

Midmorning snack.  A handful of nuts and some veggies.   

Journaling.  Record what you ate and how you felt

Lunch  Try one  of the quick meals provide in your blood sugar solution book. Page 157-158. Or  look for some books that have quick meal recipes. 

Journaling  Record what you ate and how you felt

Midafternoon snack  Experiment with something different.  How about half an avocado with lemon juice, salt and pepper or hummus and veggies.  Search the net for more healthy snack options 

Journaling Record what you ate and how you felt

Dinner  Again you try one of the quick meals outlined on pages 157-158 or do a search for veggie meals

Journaling  Record what you ate and how you felt. Think about how your experience with food impacted your day. What improvements do you see in your energy, your ability to focus?  How does your body feel different?  How do theses changes make you feel?  

Salmon Salad In Steamed Collard Greens 

http://bloodsugarsolution.com/2012/07/31/salmon-salad-in-steamed-collard-wraps/

Garlic Mashed Parsnips:

http://www.lifeasaplate.com/2010/11/03/garlic-mashed-parsnips/

Today's Breakfast: 

When I cook, most of the time I just throw things together.  The spices I use depend on the mood I am in, what I have in stock and what country I feel like eating from.  Today, I had some snow peas from the garden so the mood was Asian stir fry.   There are no exact measurements here.   I am thinking that I should have added some  freshly grated ginger and saute it with the celery.  

What would you add to this?  

From our garden: 

Snow peas, celery, garlic chives,arugula, cilantro, salad greens and mustard greens.

Other Ingredients: 

3 garlic cloves, minced

2 Tbl. sesame oil/or more

sunflower oil 

2 tsp. balsamic vinegar/or more

2 tsp. miso

sushi rice

I blanched the snow peas in boiling water for 1 minute, strained

Stir-fry:

Add celery, onions and chopped garlic- stir fry about 2 minutes

Add snow peas- stir fry 2 minutes

Add 2 tsp miso, sesame oil and balsamic vinegar stir until blended

Add sushi rice mix well

Serve on a plate and top with chopped cilantro and chopped arugula

Ready to eat and enjoy it with a big salad 

Coconut Ranch Dressing

1 cup olive oil
1 cup Coconut Milk (use canned to get the thicker texture)
1 Tbs apple cider vinegar
1 Tbs prepared dijon mustard
2 tsp Dill
2 tsp Garlic Powder
1 tsp Onion Powder
1 Tbsp Chives
4 Tbsp Lemon Juice
1  tsp Parsley
1  tsp Thyme
1/2 tsp Sea Salt (to taste)
1/2 tsp pepper (to taste)

Optional, 2 garlic cloves, 1 bunch of green onions.  You could also try using powdered mustard instead of prepared mustard. 

Combine all ingredients in a blender or magic bullet and pulse until well combined.  Chill for about an hour.  

Raw Seed And  Nut Spread

1/2 cup each, sunflower seeds, cashews, and almonds

1 Tbs. olive oil

1/4 tsp salt

1/2 Tbs chick pea miso

water to blend, about 1/2 cup

Soak the seeds and nuts overnight or for 8 hours.  Rinse and puree with the remaining ingredients in a blender until well mixed and of spread consistency.  Serve with raw veggies and crackers.  Makes about 1 3/4 cups

Here is the video:http://mountainwarrior.ning.com/video/mcminnville-mountain-warrior-...

Spicy Kale Chips

1/3 tsp ground cumin 
1/3 tsp paprika
1/8 tsp cayenne (add 1/8 tsp for spicier chips)
1/8 tsp salt
2 Tbsp olive oil
½ lb kale (about ¾ a bunch), large stems removed, cut into 2 to 3-inch pieces 

How to make it:
1. Preheat the oven to 275ºF. In a medium bowl, combine the spices, salt, and oil. Stir to dissolve. Add the kale and toss to coat. 
2. Spread leaves in a single layer on two baking sheets. Try to flatten any folded-over pieces for optimum crispness. Bake until the tips of leaves are slightly crispy, about 10 minutes. Use a spatula to turn the leaves over, and continue to roast until the leaves are crisp and slightly golden, 8 to 10 minutes more. Makes 4 servings.

Pizza Kale Chips: http://www.youngandraw.com/pizza-kale-chips-by-chef-amber-shea/

More Recipes For Kale Chips: 

http://blog.womenshealthmag.com/dish/kale-chips/

Kale and Nut Pesto

small bunch of kale (4-6 leaves, remove the thick part of the stems*)

1/4 cup walnuts, toasted or soaked dehydrated almonds or  soaked and dehydrated pumpkin seeds.

1/2 to 1 clove of garlic

1/4 cup olive oil (or more for a smoother pesto)

juice & zest of one lemon

salt & pepper to taste

optional: grated raw cheese, or organic parmesan 

Instructions

1. Bring a large pot of salted water to a boil. Fill a large bowl with ice and water.
2. Blanch kale for about 30 seconds, remove and place in the ice bath to stop the cooking process.
3. Dry the kale a bit, squeeze out some of excess water and set on a towel for a few minutes more.
4. Blend everything together in a food processor. Pulse to create a chunky pesto, blend longer to create a smoother one. Taste and adjust, adding more salt, pepper, lemon, olive oil, as necessary.

For More Wonderful Healthy Recipes: 

http://mcminnvillehealthdefense.ning.com/profiles/blogs/mountain-mama-wellness-box-ninth-week

The conversations you must have with our son link: 

http://www.huffingtonpost.com/carina-kolodny/the-conversation-you-must-have-with-your-sons_b_3764489.html?utm_hp_ref=fb&src=sp&comm_ref=false

Where Knowledge Is Power

Green Goddess Dressing 

1 garlic clove

1 cup packed avocado flesh (2 small) 

7-8 tbsp water

2 to 3  tbsp apple cider vinegar, ( *you can do 5 tbsp, if you like tangy*) 

3-4 tbsp fresh lemon juice, to taste

1/4 cup extra virgin olive oil

1/2 cup packed fresh basil leaves

1/2 cup packed fresh parsley

1/2 cup packed green onion (dark green part only, not white)

1 tsp sea salt, or to taste

Pinch of cayenne (optional)

Honey Sweeten, to taste

1.  Finley chop the garlic, basil, parsley and green onions.  Place in blender or food processor. 

2. Add in the water, oil, avocado.  Process until smooth. Now add in the lemon juice and apple cider vinegar. . Finally add in the salt to taste. 

When looking at a lifestyle change to become healthier, I think it is important to ask yourself a few questions.  The first few questions I would ask myself would be the questions below in this picture: 

When it comes to your heart this is what it needs: 

Love

Play

Adventure

Community

Healthy Fats

Good clean source of protein ( the heart, is a muscular organ and can re-build itself) 

Lots of veggies, 9 cups a day

Cut your caffeine intake down

Get outside more

Limit your use of TV, Movies, Cell Phone, Texting, Screen Time 

Exercise 

Heart Chakra: 

The Heart chakra is associated with the heart, thymus gland, lower lung and circulatory system.

The heart chakra acts as the balance point for all the chakras. It governs our relationships and how we interact with other people. A balanced heart chakra is expressed in acceptance of self and others, personal values and ethics, following one's unique direction in life.

Emotional issues affecting the Heart Chakra: Love, joy, inner peace.

Some signs that the Heart Chakra is out of balance are:

Lack of self discipline

Difficulty in relationships

An attempt to live vicariously through another

Dependence on someone else for your happiness

Exercise is a must.  It is important to create lifestyle habits of exercise for you and your family.   You kids need to see you being active this will make a better future for them.  Exercise is just something you do like brushing your teeth.   

The hardest part for most people is finding something that they like and will stick to.  I believe most of the time people like it they just have bad habits of sticking to their routine.  Remember exercise is like brushing your teeth.  Here are some suggestions to keep you going while you are trying to make it a lifestyle habit. 

You need to find a activity or a couple of activities that you would like to do.  There are lots of activities out there and here is just a few. 

1.  Mountain Warrior Kung Fu Academy or any other form of martial arts that you might be

interested in. 

2.  Gym memberships

3.  Yoga 

4.  Running 

5.  Race Walking

6.  Dance 

7.  Rock Climbing 

8.  Skating

9.  Bicycle 

10. Hiking

11.  Skiing 

12.  Personal Training

13    Private Classes, kung fu, yoga, etc... 

Keep your body moving though a week.  

There's nothing like the feeling you get after a good, adrenaline-fueled workout -- your endorphins are high, your body is tingling and you feel way better than you did before, even if it was a total pain to motivate. 

But remember, while you are enjoying your fitness routine, falling into a rut can be a drag -- especially if it starts taking a toll on your waistline. Sure, there are tons of incentives to join a new activity at the beginning of each year, but what is important is to catch the drag before it happens by finding ways to keep you motivated.  If you are creating habits of quitting when you are in a rut and then not exercising for a few months (or more) this is not good for your health and chances are you will l probably get into a rut again and keep repeating this vicious cycle   Finding your motivation to create an exercise lifestyle, (like brushing your teeth), will keep you healthier and fit.  

Here are some suggestions to keep you from getting into a rut

Setting Goals:  Belt Levels, Races, Hard hikes that you want to accomplish etc... 

Have a buddy system

Hire a person trainer

Take private classes 

7 Herb Long Life Soup

http://mcminnvillehealthdefense.ning.com/profiles/blogs/7-herb-long-life-soup

Brainpower Seasoning Sprinkle 

http://mcminnvillehealthdefense.ning.com/profiles/blogs/brainpower-seasoning-sprinkle

Herb Flavored Oils

 http://mcminnvillehealthdefense.ning.com/profiles/blogs/herb-flavored-oil

Summer cleansing and Fortifying 

http://mcminnvillehealthdefense.ning.com/profiles/blogs/summer-cleansing-and-fortifying-salad

Healthy Salad Dressings 

http://mcminnvillehealthdefense.ning.com/profiles/blogs/healthy-salad-dressings

Fire Cider 

http://mcminnvillehealthdefense.ning.com/profiles/blogs/fire-cider

Energizing Bone Broth

http://mcminnvillehealthdefense.ning.com/profiles/blogs/bone-broth

Rejuvenating Teas

http://mcminnvillehealthdefense.ning.com/profiles/blogs/rejuvenating-teas

Strengthening The Immune System

http://mcminnvillehealthdefense.ning.com/profiles/blogs/strengthening-the-immune-system

Cold Care

http://mcminnvillehealthdefense.ning.com/profiles/blogs/gypsy-cold-care-1

Everything is really coming together in the gardens this spring.  My vision is being put into place and it feels great, but more on that later.   It has been a lot of physical work, but well worth it..  My back is feeling a lot of the work.  A few months ago I lifted a log by myself, that was  two person log.  It was also  heavier since it was wet.  I knew better but, I still did it and  I hurt my back.  It healed rather quickly which was great but, I find that with all the up and down our steep hills all day with  combination of a zillion squats I am terribly tight by the end of the night.  As I was thinking about my back and different things I should be doing for it, it occurred to me that since it is  garden and yard season, most of us could use a reminder, that we should be taking care of our backs BEFORE, something happens.   

Your spine has many nerves, muscles and ligaments that serve as connections to areas throughout your body, so keeping your back in top condition is one of the best things you can do for both your back and your overall health. There are a number of simple things you can try to help keep your spine as healthy as possible and minimize complications from your back condition and/or prevent future painful episodes.

First Rule:  Do Not lift things that are to heavy for you.  Ask For HELP.... 

2,  Lift Correctly:    Protect your back when lifting anything by standing close to the object with your feet apart to give you a stable base. Squat down while keeping the spine in proper alignment and contract your abdominals as you lift using your legs. 

3.  Choose Your Shoes Carefully:  They should be well balanced, flexible and most certainly comfortable. Good shoes provide not only protection for your feet, but also a supportive base that helps the spine and body remain in alignment. Selection of the right shoes, and correctly using inserts if needed to provide even further balance, can help you avoid muscle strain and possible injury

4.  Stretch:  Here is a few ideas   http://drbenkim.com/stretches-healthy-back.htm

5.  Enjoy the benefits of massage:    Therapeutic massages not only improve flexibility and decrease tension; they can also improve blood flow and increase the level of endorphins in your bloodstream, which is a chemical in the body that makes us feel good.

Ten Ways To Keep A Healthy Back:http://www.medicalnewstoday.com/releases/25013.php

My days start out with me getting my exercise going up the mountain,  It has a very steep beginning.   I have added some different agility exercises to my mountain exercise time, to make sure I am cross training my body.  During this time my husband and  I take the dogs and horses to make sure they get their work out in to.

Remember exercise is another key ingredient in keeping your back healthy, as long as you stretch.

Growing my own food has become a passion for me.  My second passion is supporting local organic farmers.  If you can't find time to grow your own, at least try to grow just a few things.  Try some culinary herbs first.  The next step you could take would be supporting a local organic farmer by joining a  CSA.  You could also make a habit of going to the farmers markets weekly..  It is important to have fresh produce, you will be healthier and so will the earth.  Fresh organic produce has a lot of vitamins, something store bought produce does not.    

Here is today's photo's

Starting more root crops

Building a bed out of scrap logs

More Root Crops 

And of course my tea time break.  It has been another great productive day,  Time for me to go pick a salad for dinner.  Peace to you