Live+Eat Clean (2026)

18/05/2022

ARE YOU A FAN OF KOFTA?

Mediterranean food has always been an easy choice when eating out or at home. Meats options vary in flavor, marinated with saffron or other unique spices. I also like the blend of other ingredients, such as , , , and onion, and the added flavor of being cooked on a spit or grill.

The benefit about making at home is control in being able to select ingredients, packed with more nutrition, free of GMOs, added sugar, gluten, grains, and using meat from pastured animals not fed food unnatural to their diet.

INGREDIENTS - MAKES 9 to 10 (10”) SKEWERS
▪️1 lb org pastured ground beef
▪️1 lb pastured ground lamb
▪️2 to 3 org pastured eggs
▪️1 bunch org parsley, stems removed, finely chopped
▪️1.5 oz (two .75 oz pkgs) org mint, stems removed, finely chopped
▪️1 med onion, chopped
▪️1 garlic bulb, finely chopped
▪️1 tsp pink salt
▪️1 tsp blk pepper
▪️mushrooms, chopped (opt)

SUPPLIES
▪️10 (10” or longer) stainless steel or wooden skewers
▪️1 plate for storing meat prior to grilling

DIRECTIONS
1️⃣ Add ingredients into a med sized mixing bowl and mix with hands. (I use disposable gloves to eliminate an extra hand washing during this and the next two steps.)
2️⃣ Roll between hands mixed meat into a 1-3/4” dia thick roll about 8” long.
3️⃣ Next, insert a skewer into ea meat roll, and set onto a plate (you can store in the fridge covered for at least 1 hr). Then, flatten ea roll to about 1” thick so only 2 sides are grilled rather than all sides when cooking.
4️⃣ Cook on a hot, med heat, grill (I use a cast iron skillet) for approx 3 to 4 min on ea side.
5️⃣ Allow to cool for 5 min and serve with grilled or steamed vegetables (shown is saffron cauli rice), tabouli, or Greek salad.

To do kabob-style veggies, you may need extra skewers or decide to grill the meat as patties instead of skewers, which makes the whole process faster. Cut veggies to 1-1/2” to 2” chunks, skewer, season with pink salt, pepper, and a drizzling of non-GMO avocado or org filtered coconut oil. Grill approx 3 min on 4 sides prior to cooking meat and store in an oven to keep warm until meat is done.
Enjoy!

26/04/2022

COULD YOU HAVE METHYLATION DYSFUNCTION?

Methylation occurs when a molecule called a methyl group is transferred to other specific molecules in the body to regulate many biochemical reactions. These include:
▪️Detoxification
▪️DNA and RNA synthesis
▪️Hormone regulation
▪️Metabolism
▪️Nervous system function

On the other hand, when we have methylation dysfunction (methylation that is too high or too low), a number of health conditions can occur, including headaches, multiple miscarriages, infertility, bipolar disorder, depression, and schizophrenia.

It’s estimated that up to 40 percent of the population has a MTHFR gene mutation. You can be tested for these mutations by a functional or other medical professional.

It is often regarded that food is our primary source of nutrients to keep methylation at optimal levels, with supplements used as an option for those who may be pregnant, trying to get pregnant, have a gene mutation, or are otherwise recommended by your health professional. Methylation-enhancing foods* include:
▪️Berries and seeds
▪️Sulfur-rich cruciferous vegetables
▪️Dark leafy greens
▪️Shiitake mushrooms
▪️Fresh or dried rosemary
▪️Green or matcha tea
▪️Turmeric

*If you have a food intolerance to any of these foods, with FODMAP or lectins, consider using another source that does not irritate your gut.

Source
1. https://wholisticmatters.com/food-nutrition-methylation/
2. https://www.psychologytoday.com/us/blog/the-integrationist/201409/genetic-mutation-can-affect-mental-physical-health

stress

06/04/2022

IS GRAIN-FREE TABOULEH PART OF YOUR ANTI-INFLAMMATORY EATING?

Rich in vitamins, nutrients, and antioxidants, is one salad that provides a bundle of health benefits. And, while the traditional recipe often includes bulgur, or even gluten-free quinoa, we’re going to replace it with cauliflower, a cruciferous vegetable. Other traditional and optional ingredients include garlic, onions, cucumbers, chickpeas, and feta cheese.

Tabouleh, also spelled or “ has been around for over 4,000 years, as it was first eaten by the Levants of Eastern Mediterranean shores. According to online source Brittanica.com, this includes modern-day Israel, Jordan, Lebanon, Syria, and nearby countries, including Greece.

From parsley, one of largest ingredients in the salad, we get:
▪️Antioxidant carotenoids: beta carotene, a precursor to vitamin A production; lutein; and zeaxanthin. Collectively, these carotenoids may prevent macular degeneration and protect the cornea of our eyes.
▪️Folate, also referred to as vit. B9 or folic acid in synthetic form, aids in DNA methylation, healthy cell growth and mitochondrial function, red blood cell formation, and reduction in neural birth defects.
▪️Vitamin C, another antioxidant, supports the immune system, protecting the body from an imbalance of free radical production that damages DNA.

As for the recipe, you’ll find the ingredients I use below.

INGREDIENTS TO COMBINE INTO A MEDIUM BOWL WITH LID
▪️2-1/4 to 2-1/2 c riced cauliflower (from florets of 1 sm head of cauliflower)*
▪️1-1/2 c flat-leafed parsley, or 1 bunch, lg stems removed, chopped finely*
▪️½ c mint, roughly 2 oz), stems removed, chopped finely*
▪️1/2 c cut green onions, whites and green parts, sliced into ¼” lengths*
▪️3 oz cherry tomatoes, diced*
▪️1/3 to 1/2 c EVOO
▪️2 to 3 tbsp fresh lemon juice
▪️Pink salt and pepper to taste

INSTRUCTIONS
▪️ *Wash and pat dry, with a paper towel, all cut ingredients to reduce water in salad prep.
▪️Combine and mix ingredients. Serve, and enjoy! Eat within 3 to 4 days of making.

23/03/2022

CAN VOLUNTEERING HELP YOU?

These last few years have been stressful on everyone, in so many ways than we could ever have imagined. Lives and jobs have been lost to Covid. Anxiety and depression rates went up with lockdown measures that changed social dynamics in the way we work, educate, and organize in social settings. And now, as Russian forces overtake major strongholds in the Ukraine, millions of people young and old have been displaced, leaving many of us disheartened and/or uncertain of its global impact.

Fortunately, there is a silver lining in distressing times. It’s the heart and compassionate effort on the part of those family, friends, volunteers, emergency-response teams, and non-profit groups that still lend an encouraging hand to those in need, despite the circumstances.

Imagine, you or a family member is in a hospital bed or without the warm home you’ve shared family activities for years, and a complete stranger asks how he or she can help or even offers his or her home to you and your family. It’s a heart-touching experience.

If you’ve been affected by chronic disease or pain, you might have a sense of what it is like to be on the receiving end of someone else’s care and concern. Mutually, providers of such altruist efforts—in the form of volunteering specifically—can benefit from their selfless activities as well.

Studies have shown volunteering can improve mental health by providing:
▪️ Life satisfaction, purpose, and respect;
▪️Intrinsic reward and self-confidence;
▪️ A sense of community;
▪️ Social and professional skills; and
▪️ Career opportunities.

If you would like to donate to organizations supporting Ukrainian refugees or volunteer for a local non-profit, see the link in my profile. Those on the receiving end will appreciate your generosity.

Sources
▪️ Volunteers’ Felt Respect and Its Associations with Volunteering Retention, Daily Affect, Well-Being, and Mortality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7749188/
▪️https://greatergood.berkeley.edu/article/item/how_volunteering_can_help_your_mental_health
▪️ https://www.indeed.com/career-advice/career-development/what-are-benefits-of-volunteering

09/03/2022

SAVORY LOW-CARB BUTTER CHICKEN 😋

Do you love a good Butter Chicken, like I do? It's definitely a comfort food to hit the spot, if you're feeling bored of your usual dinner options. And, of course, you can always make a keto naan bread to make this a complete dish. (Before I began eating clean keto, buttery garlic naan was the highlight of any Indian meal! And even the keto naan version can satisfy a generous scoop of a tasty Butter Chicken, Tikka, or Masala sauce with delight!)

If you tuned into my last Instagram post in February, I announced that my husband and I are in the process to adopt siblings from India after 10 years of challenges to grow our family. It's exciting to see how our faith in waiting has panned out.

Have you ever wondered what the similarities and differences are between Butter Chicken, Tikka, and Masala?

Well, they’re not too totally different from one another. Other than a few ingredients, all of these dishes have a savory flavor, much like any curry dish. All these dishes have more of a sweetness to other types of curry. This is due to the tomato content used in many of the recipes. And, it isn't uncommon to find restaurants to add sugar and food coloring* to their menu items to make it look and taste like what it is. Note: This practice isn't just used in making Indian food!

When we talk about comparing dishes, the tomato is more apparent in a Chicken Tikka. Whereas in a masala, the tomato is usually masked by other additional spices and it is thicker in texture. (Authentic dishes might also say these dishes differ in the way that they are actually cooked.) Lastly, a Butter Chicken tends to fall somewhere in the middle with a creamier flavor, due to the ghee or butter used.

*Food dyes or are often used in processed foods and baked goods, such as in red velvet cake/ , icing, and frosting, and are linked to in some children.

You can find my recipe by going to the link in my profile. Enjoy!

25/02/2022

DO YOU HAVE A FLEXIBLE STRESS DO YOU HAVE A FLEXIBLE STRESS RESPONSE?

My difficult journey did not start at cancer. My husband and I struggled for years with infertility and alternative methods to grow our family, including numerous failed fertility treatments and domestic adoptions. Even our attempt at becoming foster parents was halted when I learned of cancer news in 2017. Needless to say, those five years (‘12 to ‘17) felt like a long storm we weren’t sure how to see our way out of, except keeping the attitude there is somehow a purpose in it all.

I write this post with excitement. Although, you may have noticed my posts have been more inconsistent lately. I’ve got some pretty big news to share, other than letting you know the last 6 to 12 months have been the busiest I’ve been since I was juggling school, a part-time job, and those early years we tried so hard to start our family.

After 10 years (and lots of paperwork, training, FBI clearances, etc.), my husband and I are OFFICIALLY ADOPTING FROM INDIA! We are excited and a little nervous. We have a ton more paperwork for this next phase of the process, with additional reading on trauma, Indian culture, a new language to learn, and plenty of items to knock off our list to welcome these siblings.

This still leaves me with needs I’ve found more difficult to manage since Covid, at times affecting my self-care regimen.

▪️Out-of-stock items—Between quality and availability issues, I’ve spent a lot of time (for the bake shop) comparing reviews and prices, switching from one brand to another to keep up, and I will eventually close down the bake shop indefinitely to focus on family needs and holistic health coaching.

▪️Home projects—Palms we planted 3 years ago have been infested with disease or insects and appliances installed during our ‘14 reno are starting to require repairs.

I say all this to illustrate life isn’t always pretty. It doesn’t always provide us with answers, at least not immediately. Yet, with all the uncertainty, remaining mentally flexible can go a long way to allow adjustments and time to enjoy what we can of the season.

So today, I grant you permission to be flexible and let go. 🦋Life is precious.🦋

13/02/2022

HOW DO YOU MAKE YOUR PESTO?

While many of us think of pesto as one of several favored Italian pasta sauces, did you know it can be just as satisfying to eat it as a dip or drizzle it over appetizers to create a festive look? Serve with cherry tomatoes, earthy-tasting cheeses, beet sticks (paleo option), or even raw stuffed beef rolls, and you have yourself a colorful dish!

This flavorful sauce is about as keto as you can get when you pair kale with healthy fats from extra virgin olive oil and walnuts. That’s right. You don’t have to use basil or pine nuts in pesto but a variety of nut and greens options will do. (I like to use kale because the leaves are less prone to going bad quickly.)

Outside of using pesto in deviled eggs, I got the idea of using this sauce for other appetizers when traveling to Madrid years ago and a recent trip to San Miguel de Allende, MX (for an anniversary trip).

In San Miguel, I fell in love with the design of one of the boutique hotels with an amazing view of the evening-lit cathedrals in the short distance. That’s where we got to enjoy a flavorful dining experience at Trazo 1810, the roof-top restaurant at the hotel. To try this pesto pairing (see the second photo) with artichoke, goat cheese, and a sweet cranberry honey sauce was so delicious! The display is literally art on a white canvas with all its bright colors and contrasting flavor profiles, sweet, nutty, slightly bitter with an herby and tart, earthy flavor!

If you’ve never made your own pesto, it’s pretty simple with a food processor. My recipe is below.

INGREDIENTS (Makes about 2 cups)
▪️2 c kale, removing stems
▪️½ to ¾ c of EVOO
▪️½ c finely grated parmesan
▪️1/3 c walnut pieces
▪️1 to 2 garlic cloves
▪️1 tbsp fresh lemon juice for added zest and to tone down the bitterness of kale
▪️Pinch of Kosher salt

INSTRUCTIONS
1️⃣ Combine the kale, walnuts, garlic, and Kosher salt into a food processor, and process until ingredients are finely minced.
2️⃣ Add the EVOO and lemon while processing the ingredients until the contents are well mixed.
3️⃣ Next, add the grated parmesan and process until just combined.
4️⃣ Serve and enjoy!

02/02/2022

IS CREATIVITY YOUR OUTLET TO MENTAL HEALTH + WELL-BEING?

When I was young, I was painfully shy. I often felt lonely or misunderstood in large group settings where I felt I couldn’t identify with those around me. Yet, when I was able to completely immerse myself into creative activities, such as working on still-life drawings, sewing clothes, or other creative outlets, I’d find a sense of peace that was calming to me.

Through the process of research and idea creation, I was able was able to escape into another world from what I would call my quiet bubble. Now, over 30 years later, I still have a love for all things creative—music, art and design, but I simply don’t have time to draw or sew like I used to. Writing, experimenting with new foods, or taking part in landscape or architectural photography, are creative activities I enjoy today.

Numerous articles site that the “flow” state of creativity has a beneficial impact on the mind, similar to that seen in mediation, mindfulness, and yoga where external stimuli is essentially blocked out during these activities. And, it’s during this flow that our brain releases endorphins and feel-good neurotransmitters, dopamine and serotonin, that health benefits can extend beyond just our brain [1].

In this way, various types of creativity, such as expressive writing, drawing, dancing, music, and acting, can have additional benefits for our overall well-being, including:
▪️Expanding our perspective [1];
▪️Reducing anxiety, stress, depression and chronic pain [1, 2]; and even
▪️Improving the immune system [1,2], blood pressure and triglyceride levels [2].

To reiterate, the benefits of creative flow requires attention, without a sense of forced urgency or distraction. Once we begin multitasking, the full affect of creativity can diminish.

That said, I hope you can find what creativity can do for you!

Source
1. https://nyctherapy.com/therapists-nyc-blog/creativity-is-your-secret-advantage-for-mental-health-and-well-being/

2. https://www.medicalnewstoday.com/articles/320947

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804629/

13/01/2022

DAIRY-FREE CREAMY CAULIFLOWER LEEK SOUP

Whipping up a dairy-free creamy leek soup is as easy as they come with simple ingredients and just a kitchen gadget or two, a heavy-duty Vitamix or similar blender, or a handheld immersion blender. And, thanks to the leek and cauliflower, this high fiber and antioxidant-rich meal can be done in about 30 minutes.

A Google search for the origin of the typical potato leek soup can be sourced back to two countries: Wales and France. The leek itself, however, can be traced back to Central Asia, being widely used by the Egyptians, Greeks, and Romans so I’m going to assume the Romans had some influence in bringing the vegetable to northern Europeans and let France take ownership for the soup that became popular in the 19th century as “Potage Parmentier” and the cold version referred to as “Vichyssoise.”

Today, we’re just going to swap out the typical dairy used with non-dairy equivalents and the high-glycemic potatoes with a vegetable—cauliflower--that won’t spike your blood sugar in my low-carb version.

INGREDIENTS
▪️4 leeks, white and light green parts, chopped into 1” pieces
▪️36 oz (or 3 bags) frozen cauliflower rice
▪️25 oz (or more) free-range chicken or vegetable broth
▪️1-1/2 c full-fat coconut milk
▪️¼ to ½ onion, diced
▪️3 tbsp ghee or avocado oil (or pastured butter)
▪️3 to 4 cloves garlic, minced
▪️½ tsp pink salt
▪️½ tsp black pepper
▪️¼ tsp cayenne pepper
▪️¼ to ½ tsp dried thyme
▪️1 bay leaf
▪️Optional: Lightly garnish with thinly sliced leeks or chopped chives, parsley, or basil

INSTRUCTIONS
1️⃣ In a large pot, add 2 tbsp oil, bay leaf, onions, and chopped leeks. Allow to sauté on medium heat until tender and then turn the heat down to medium low.
2️⃣ Then, add your broth and spices. The garlic can be added right before this gets pureed. Be sure to remove the bay leaf prior to pureeing.
3️⃣ In a separate pot or large sauce pan, cook your cauliflower rice with 1 tbsp oil on medium or medium-low heat, stirring occasionally so it cooks evenly.
4️⃣ If using a blender for pureeing, allow both pots of leek mixture and cauliflower rice to cool enough so it isn’t hot upon pureeing separately (on the soup setting), if using a plastic blender top. If using a glass blender top or an immersion blender there is no need for cooling. It’s up to you how long you puree your ingredients. I’ve done mine so it appears as a thick chowder to adding more to broth for a smoother, more liquid texture.
5️⃣ When both items have been pureed, pour the cauliflower puree into the large pot, and mix well.
6️⃣ Serve with optional garnishes, and enjoy!

07/01/2022

ARE YOU GETTING ENOUGH SELENIUM?

During a family get together at Christmas, I had a brief conversation with one of my in laws who is a registered nurse. We were talking about nutritional deficiencies in the typical American diet, including one essential mineral many people don’t often talk about. These days it’s pretty common to hear the importance of vitamin C, D, and zinc to help boost the immune system, yet selenium rarely receives the same attention.

Selenium is an essential nutrient best obtained through food.* It is also a major player in several key processes in our body, including metabolism, reproduction, thyroid function, DNA production, as well as protection from free radicals and infection.

If you live in the US and Canada, the good news is we tend to get enough of it. On the other hand, you may have lower levels if you:
lead a stressful lifestyle, smoke, drink alcohol, eat processed food, are undergoing kidney dialysis; live in a country where ground sources of the element are low; or have a disorder that prevents its absorption. Selenium deficiency, along with other substances that reduce free radical damage, leave you at greater risk for one or more chronic conditions, including:
▪️Alzheimer’s;
▪️Asthma;
▪️Arthrosclerosis;
▪️Certain types of cancer;
▪️Cardiovascular disease;
▪️Infertility;
▪️Rheumatoid arthritis; and
▪️Thyroid disease.

The NIH recommends 55 mcg per day for those 14 years and older. Selenium-rich sources include, in varying amounts:
▪️Brazil nuts, 1 to 2 nuts
▪️Yellowfin tuna, 3 oz
▪️Sardines in oil 3 oz
▪️Chicken, light meat, 3 oz
▪️Ground beef (pastured is best), 25% fat, 3 oz
▪️Eggs, hardboiled, 1 large

*It is important to note that supplements can be a beneficial option for some. Some studies, however, show conflicting results when using supplements for specific conditions. [1] Talk to your doctor if you are currently taking medication and would like to know if taking selenium supplements may be right for you.

Sources
1. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

Live+Eat Clean

18/05/2022

26/04/2022

06/04/2022

23/03/2022

09/03/2022

25/02/2022

13/02/2022

02/02/2022

13/01/2022

07/01/2022

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