Minus 10 & Counting

04/10/2024

**In Memory of Caitlynn Heron**

It’s with a heavy heart that I share the loss of Caitlynn Heron, a former Western High School JROTC cadet, who was only 23 years old. She was a bright light and dedicated young woman, and this tragedy has deeply affected all who knew her. There is a GoFundMe to help her family with unexpected expenses during this difficult time. Any support—whether through a donation or sharing this post—would mean the world as we honor Caitlynn’s beautiful spirit.

Please visit the link below to donate or share:

Thank you for your love and support.

My beautiful baby girl Caitlynn Heron has tragically passed and any help tow… Blanche Pastore needs your support for Helping Honor Caitlynn's Beautiful Spirit

13/12/2023

Please help this family if you can. I have known them for at least 15 years so this is a legitimate request.

Hello, my name is Gianna Montella, and I am Tyler’s girlfriend. On Friday, December… Gianna Montella needs your support for Tyler Bartlett’s Medical Expenses

14/02/2022

We've all been there... unhappy with the way we look and/or feel but just not in the frame of mind to really do anything about it. This can be especially frustrating during menopause and peri-menopause when hormones are wreaking havoc on our emotions, drive, and general feeling of connectedness.

If you find yourself unmotivated but miserable don't suffer in silence! Reach out for help to friends, family and professionals. Part of helping my patients is addressing the mental, emotional, and spiritual challenges during times of hormone imbalance such as with , and .

If you feel like you need help feel free to message me. I am accepting patients at this time. 😍🤗

14/02/2022

Happy Valentine's Day! We are sending love, compassion and caring your way. Remember to show yourself some love today as well!

# ValentinesDay

27/08/2021

You can be the wise ruler or the fool. Your body will let you know which. :)

26/08/2021

Variety is the spice of life! We so easily get stuck in food ruts. Try to rotate different foods daily. Make it a goal not to eat the same food twice within a four day period to help eliminate the chances that you build up immune responses to foods because they are eaten to often.

for more tips go to www.Minus10andCounting.com

25/08/2021

Black Bean Cheeze Quesadilla

What You Need:

½ small onion
½ cup (40g) vegan grated cheese
½ cup (85g) tinned black beans
½ large tomato
½ avocado
4x 7 inch whole wheat tortilla

Spice mix:
¼ tsp. ground cumin
½ tsp. chili powder
¼ tsp. ground paprika powder
pinch of cayenne pepper

What You Need to Do:

Dice the tomatoes, avocado, and onions.

Create the spice mix by placing all ingredients into a small bowl and stirring well.

Take ¼ cup of the vegan cheese and sprinkle half on a tortilla shell. Top with ½ of the tomato, onion, and black beans. Sprinkle with ¾ teaspoon of spice mix and top with the other half of the cheese. Repeat this process for the second quesadilla.

Place a non stick frying pan over a medium-low heat. Place the quesadilla into the pan, cook on each side for 3-5 minutes until golden brown and the cheese has melted. Remove from the pan and repeat the cooking process with the second quesadilla.

Serve immediately with guacamole and salsa if desired.

Tip: To make a low carbohydrate version replace the wraps with paleo wraps.

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24/08/2021

Check out Minus10andCounting.com for delicious plant based and regular healthy recipes.

23/08/2021

Delicious Warm Plant Based Breakfast

What You Need:

3 overripe bananas
1 ⅓ cup (120g) quick oats
2 tbsp. flax meal
1 tsp. cinnamon
1 tsp. baking powder
1 ½ cup (360ml) soy milk
1 cup (250g) frozen raspberries
⅓ cup (50g) chopped walnuts
2 tbsp. avocado oil

What You Need to Do:

Preheat the oven to 350°F (180°C). Mash 2 of the bananas in a bowl and mix in soy milk, flax meal, and avocado oil and mix well to combine.

Top this wet mixture with oats, baking powder, and cinnamon and mix well. Gently fold in the raspberries and walnuts.

Pour this mixture into a square 8x8 inch (20x20cm) baking tin lined with parchment paper and spread out mixture. Slice the remaining banana into long thin strips and place onto top of uncooked oatmeal. Place the tin into the oven and bake for 30 minutes.

Serve the oats hot or store in the fridge for a quick grab and go breakfast oatmeal bar.

Tip: To increase protein, add a scoop of vanilla protein powder. You can also top with fresh blueberries or berries of choice.

This recipe and more at Minus10andCounting.com

22/08/2021

If it seems to good to be true it just may be. The FDA does not verify every food label. So if the calories seem off or the sodium seems too low then go with your gut and double check if the ingredients add up to what the label is saying.