The 5 Day Meal Plan

5 Day Diet Regime

 A meal plan to get any person started on new lifestyle changes! Print and post on your fridge! Share with your friends and family! You can comment below or ask a question as well.

 

 

Day One:

 

Breakfast

8 Ounce bowl of fruit & ½ Cup Yogurt.  To increase fiber intake and aid in proper digestion and providing a more alkaline diet.

Snack

1 Cup or 1 Peach.  Chosen to assist in elimination and improve digestion.

Lunch 

2 Cups of Grilled Chicken on salad greens such as kale, beet greens, romaine lettuce. Chose a healthier protein source to eliminate the consumption of fast food choices and salad greens to assist in calcium needs that are more absorbable than in milk. Kale is chosen specifically to protect and nourish joints. Beet greens to increase the body’s alkalinity.

Snack

4 Ounces of Almonds.  Almonds a source of monounsaturated fats, high in fiber and calcium. 

Dinner

4 Ounces of Baked Dill Wild Salmon with 1 Cup of Steamed broccoli.  Salmon chosen for Omega 3 essential fatty acid intake.  The body cannot create this important fatty acid and must be obtained through diet.  Works as an anti-inflammatory.  Broccoli chosen for its protection to cells from free radical damage and carcinogens, promotes bowel health and helps normalize body fluid levels.

Day two:

Breakfast

1 egg with diced up kale, ½ Cup of Yogurt.  Eggs chosen for healthier protein choice.  Please see above for kale and yogurt choices.

Snack

1 Cup of fresh pineapple.  Chosen to cleanse body, aid digestion and purify blood.  Increases circulation and works as an anti-inflammatory.

Lunch 

(leftover) salmon on salad – kale, cucumber, dandelion greens & romaine lettuce.  Please see above for Salmon & Kale.  Cucumbers chosen for fluid balance low in calories and good source fiber.  Dandelion greens build bone, teeth and blood, protect against heart disease.  Romaine lettuce chosen for a good source of fiber.

Snack

2 Rice Cakes with Sea Vegetables.   Rice rich in complex carbohydrates & sea vegetables are high in essential & trace minerals, high in protein and fiber.  Attracted to heavy metals and cleansed from the body.

Dinner

8 Ounces of Brown Rice Stir Fry.  High complex carbohydrate meal with fiber and mixed vegetables.

Day 3:

Breakfast

8 Ounces of mixed fruit smoothie with (plain is optional or strawberry) yogurt.  Restore friendly bacteria to the digestive system and fiber from fruits.

Snack

2 Cups of raw vegetables such as carrots, broccoli & cauliflower with almond butter dip.  Using raw vegetables will boost enzyme activity in the body. Carrots stimulate production of immune cells to help fight off infection, guard against cardiovascular disease and reduce inflammation.

Lunch

¼ to ½ Cup tuna on a whole wheat wrap with 1 cup of salad greens such as kale, romaine lettuce and spinach. Tuna, a good source for omega 3 fatty acids, good for heart health.

Snack

2 boiled eggs.  Lecithin is fairly concentrated in eggs, vital to body cell membranes surrounding nerves in the brain and memory. Also containing B vitamins essential to a healthy nervous system.

Dinner

8 Ounces of Spinach Broccoli Bake.  Spinach contains alpha-lipoic acid, an antioxidant that protects nerve cells.

Day 4:

Breakfast

8 Ounces of Protein Shake & ½ Cup of Yogurt.  Chosen for a quick and healthy meal that’s fast and easy to make.  Good source of protein.

Snack

1 Cup of Dried Apricots.  For bowel function, good for skin, muscle, heart and nerve tissue health.

Lunch

8 Ounces of Grilled Chicken with Homemade Coleslaw.  Coleslaw was chosen for the cabbage benefits, aids in tissue rejuvenation, fights infection by stimulating immune system.  Choose an organic Mayonaise, one without food additives.

Snack 

6 Whole wheat crackers with tahini spread or almond butter.  Tahini is an excellent substitute for butter, also providing essential fatty acids and is very high in calcium.  Whole Wheat Crackers chosen to replace refined food based crackers, providing fiber and vitamin content.

Dinner

8 Ounces of barley stew with lentils.  Excellent source of protein and fiber, a great alternative to meat consumption.  Barley stimulates the liver and lymphatic system enhancing the bodies discharge of toxic waste.

Day 5:

Breakfast 

12 Grain Hot Cereal and ½ Cup of yogurt.  Excellent source of complex carbohydrates and fiber. Yogurt explained above.

Snack

1 Cup of fresh Pineapple. 

Lunch

8 Ounces of (Leftover) barley stew with lentils carried in a thermos.

Snack

½ Cup of Almonds.

Dinner

8 Ounces of basmati rice or brown rice with eggs.  Rice contains the amino acid lysine which helps in the absorption of calcium.

 

Other Information

Foods to avoid or keep minimal consumption of:

Dairy products/Cow’s milk contains a phosphorous to milk ratio that is too close together compared to human breast milk.  Phosphorous can combine with calcium in the digestive tract and actually prevent absorption of calcium.  The diet regime provided above provides calcium from other alternative sources with better absorption.

Refined foods should be avoided as much as possible.  They are stripped of their fiber and nutrients, leaving the concentrated sweet or starch powder behind, making the food an empty source for nourishment.  Refined foods include white flour foods, breads, pastries, doughnuts, white flour pastas and sugar and soda. These foods will actually pull the nutrients from the body and pull the minerals from the bones.

Stimulants such as coffee and cigarettes should be avoided.  They can interfere with the absorption of many vitamins and minerals.  Cigarettes increase the incidence of heart disease.  Infections and allergies are also prevalent in smokers and causing poor oxygenation in tissues and other associated chemical effects.

 

After the 5 day meal plan you can look for alternative choices to any food you would like to enjoy in your diet (i.e. frozen yogurt instead of ice cream, whole grains instead of refined foods and Honey and Maple Syrup instead of refined sugars.)  You can also experiment with your recipes by making healthier substitutions and still getting to enjoy the same flavours you love.  (i.e.  Substituting butter with extra virgin olive oil.)  You can also consider adding diced up greens and extra virgin olive oil to any meal each day to your dish to nourish the body where ever possible.

Alternative foods to consider:

• Swiss water decaffeinated coffee rather than Coffee with caffeine
• Honey, Maple syrup, stevia rather than processed white sugar
• Reverse osmosis water (Dasani) with NO Flouride rather than any other bottled water, or pure water from home
• Extra virgin olive oil & Grape seed oil rather than canola or vegetable  oil
• Frozen yogurt rather than ice cream
• Herbal teas rather than black orange pekoe tea
• Sea salt rather than table iodized salts
• Whole flour rather than white enriched flour
• Butter instead of margarines (margarine contains hydrogenated oils)

Grocery List For The Above Meal Plan

1 bag of carrots

1 Cucumber
1 head of cauliflower
1 Peach – per person
1 pineapple
1 red onion
1 tin or fresh tuna.
100% whole wheat tortillas
2 cartons of chicken and/or beef stock
2 heads of broccoli.
3 green peppers
3 lemons
4 boneless skinless chicken total.
4 ounces of salmon per person.
4 tomatoes
8 ounces of almonds per person.
8 ounces of dried apricots
8 ounces per person of brown rice
Almond Butter
Apple cider vinegar
Yogurt – 1 tub per person
Barley
Barley malt (optional)
Basmati rice
Butter
Cabbage
Cayenne pepper (if not stocked at home)
Celery
Cheese 
Cilantro
Container of whey protein
Cottage cheese or ricotta cheese
Cumin (if not stocked at home)
Dill weed (if not in stock at home)
Dried lentils
Eggs
Extra virgin olive oil – cold expeller pressed
Fruit 3 assortments – TOTAL 7 servings per person
Garlic powder (if not stocked at home)
Green onions
Ice (preferably homemade)
Italian seasoning (If not stocked at home)
Kale, beet greens dandelion greens and/or romain lettuce
Lemon juice
Smoothie drinks – 5 per person
Mushrooms
Onions
Red Mill 12 grain hot cereal
Rice Cakes with sea vegetables
Rosemary (if not stocked at home)
Sea salt (if not stocked at home)
Sesame oil
Soy Sauce
Spinach
Tahini spread
Vegetable oil
Whole wheat crackers
Zucchini
 

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Baby's Nutrition

The first time I saw him, looked into his eyes at our newborn baby boy, I felt a dramatic change in my life.  Experiencing a life-changing event that I will never forget.  The love for our first son overflowed.  So many roller coasting emotions falling over us, love, protection, tears of joy, fear; so many questions and endless happiness. 

Leaving the hospital and returning home as a new mother I pledged and put forth my complete devotion, love and dedication to doing the best I can for our new bundle of joy, but, the questions were; what is the best? How do I know what is best? Where can I find the best? What if I choose wrong? Yes, fear was setting in.  Immediately, I started digging into books, talking with friends, family, doctors and got in touch with my nutritional consultant to find these answers.  Why? Because knowledge is power, being able to make the best decisions starts with the source.  I chose not to listen to gossip, here say, advertisements and negative response and, to not only rely on the medical field.  I broadened my perspectives and opened my mind. 

Providing awareness; what you may or may not know!


Breast milk is best.  Cow's milk is for baby cows.  Breast milk boosts your baby's immune system.  Formula can cause your baby to have allergies to food.

An article found in "Wise Traditions, in food, farming and the healing arts" a publication of The Weston A. Price Foundation.

"I was brainwashed (in a good way, mostly) by multiple sources.  I was so adamant that I would not use formula-until little Zachary at two months old was not thriving and almost admitted to the hospital because I did not have enough milk to feed him.  A friend ordered the ingredients for homemade formula for me.  I started slowly, gradually increasing the ratio of homemade formula and eliminating the commercial one.  It took about 2 months.  Just on the homemade formula and an occasional raw egg yolk he reached 23lbs. at one year!  When my other children got sick, he did not.  If he did it was almost not noticeable.

So maybe breast milk is best, but when it is not possible cow's milk can be for babies if you apply it to the homemade formula using raw milk.  This formula did boost my baby's immune system and so far he has no allergies to any food.  The formula came from Radiant Life, I recommend this formula to anyone and for any baby.  It is amazing.


Is raw milk safe?  It is not recommended using any kind of milk from cows kept in confinement, especially when the diet is based on grain and includes such additives as citrus peel, cake and bakery waste.

Farmers also need to be careful when talking with the public, but if basic sanitation measures are followed, raw milk is completely safe, in fact, safer than pasteurized milk.  Raw milk contains many bio active components that get rid of bad bacteria.  When bad bacteria such as E. coli are added to raw milk, these components get rid of them.

Basic sanitation measures for cow's milk include testing of the cow's to make sure they are disease free; washing the teats with iodine solution before milking; using a milking machine; and storing the milk in a stainless steel bulk tank, glass bottles or hard plastic bottles at a cool temperature.  Most importantly the cow's should be on pasture as much as possible, and, in the winter, in a well ventilated barn and fed mostly hay.

• Another option for milk is goats milk.
• Avoid homogenized milk

Homogenization:
Homogenization is another process which denatures the natural fat in milk. This is done purely for aesthetic reasons. The industry felt no one really likes to have milk which "separates". Fresh raw milk separates. The fat rises to the top. Homogenization forces the milk, by extreme pressure, through tiny holes which breaks up the normally large fat molecules into tiny ones, which in this denatured state, stay suspended in the milk. Unfortunately, this unnatural fat is easily absorbed into the blood stream, carrying with it the xanthine oxidase.   NOT GOOD! Leading to heart disease is a major reason to stay away.  In un-homogenized milk the xanthine oxidase and large fat molecules are normally passed through the digestive track, unabsorbed. 


Vaccinations are a parents' informed choice

Misinformation surrounds vaccinations, many parents don't even question whether or not they should vaccinate their child.  Since medical authorities say vaccination is safe, most simply go ahead with it, completely unaware of the potential dangers and unable to recognize a serious reaction when it does occur.

Parents are faced with tremendous pressure from doctors, the media, schools, government health departments and even other parents.  This was one of the hardest decisions that I faced and, had pressure from each of the above.

Most people assume that vaccines have been subjected to thorough trials and studies proving that they are safe and effective.  We have been told that mass vaccination campaigns ended historical epidemics around the world, that side-effects are rare and will pass quickly if there are any.  Parents who take the time to dig deeper into this subject, will find that there is a lack of solid scientific backing.  Furthermore, there is overwhelming evidence that vaccines can be extremely harmful, permanently disabling and even deadly to our children.

Most parents believe they are legally required to vaccinate their child.  However, you are free to decline vaccination entirely, or do a partial vaccination schedule.  Even to allow your child to go to school without immunization is legal.  You can speak to your public health department to obtain the documents and information on this matter.

If You Must Vaccinate

• Wait until the child is at least 2 years old.
• Do not give more than one vaccination at a time.
• Never vaccinate when your child is sick.
• Be sure the vaccines are thimerosal-free.
• Supplement the child as directed by a health care practitioner before each shot.
• Obtain a medical exemption if the child has had any bad reaction to a vaccination.
• Above all, remember that no authority has the right to vaccinate your child without permission!

Fevers in Children

When a child encounters an impediment, say a foreign protein, the child goes into "remodeling mode".  The remodeling is done by tearing down the old and rebuilding a more suitable "house or body" to inhabit.  That is exactly what is done through illness.

If parents have a deep belief that their child is strong enough and that the illness, if doesn't become too severe, will serve the child in their future development, their attitude of resolve and confidence will translate into an environment of peacefulness and effectiveness that allows the child to rest and to comfortably go through the process.

• A child with a fever must stay in bed or in a comfortable, relaxed place. 
• To encourage elimination through the kidneys, the child should take warm liquids as often as possible. 
• The child should be kept warm as the fever needs to do its job and be allowed to "burn out or break".  Let the fever run its course.
• The bowels should be kept open if needed with a gentle natural laxative such as herbal teas, to encourage bowel movements.
• A sick child can listen to stories read out loud, but otherwise should be resting.  The less mental stimulation in the form of TV and computers the better.
• Echinacea is an immune enhancer that helps our white blood cells recognize and move to the site of infection.  It should be used in almost all infections at any site.
• The diet for sick children should contain warm foods and liquids, protein content should be reduced because the waste we are eliminating from our diet comes from protein in our diets.
• Fats encourage the healthy production of needed warmth during sickness.  Fats transport Vitamin A, the main nutrient that helps our immune system.
• Healthy fats and soup should be the mainstays of our "sick" diet.

Baby's Diet

• Breastfeeding ideally should be maintained for a year (with a goal of six months for a working mother.)
• Avoid processed and refined foods as much as possible, including many brands of baby food; they are usually devoid of nutrients and vitamins and contain additives.
• It is best to make your own baby food from organic whole foods.
• Introduce foods slowly and one at a time, every baby will have an individual response to different foods.
• When new food is introduced, continue to feed that same food for at least four days to rule out the possibility of a negative reaction.
• Foods like cereals, grains and breads are very challenging for little ones to digest so, these foods should be the last to be introduced.  28 months, is around the time the big-gum-carbohydrate molar teeth are fully developed.
• 6 months is the typical age when solids should be introduced. Such as proteins, vegetables and a variety of fruits.
• 6-8 months vegetables may be introduced.
• Early introduction to different tastes is always a good plan to prevent finickiness.  Yogurt and kefir for example will help familiarize the sour taste.
• 8 months, baby can now consume creamed vegetable soups, homemade stews and dairy foods such as cottage cheese, mild harder raw cheese.
• 1 Year, grains nuts and seeds should be last.  Hardest to digest.  It is best to soak grains in water and a little yogurt for up to 24 hours and cooked thoroughly.  Easiest grains to digest are gluten-free like brown rice.
• After 1 year, baby can be given nut butters, cooked leafy green vegetables, raw salads, citrus fruits and whole egg.
• Calcium and phosphorous are important for developing healthy bones.  Foods abundant in calcium include skim and whole milk; plain yogurt and cottage cheese; blackstrap molasses, dried beans; dark green vegetables.  Vitamin D is essential for calcium absorption.
• Almost all drugs enter a nursing mother's milk. Caffeine is considered the same class as tobacco, alcohol medicines and drugs.  Some of the possible side effects of caffeine on nursing babies are a rapid heart rate, restlessness, irritability, crying and poor sleep.

The Sun is important too!
Nursing mothers should make sure that their baby receives at least two hours total per week of indirect sunlight.  A deficiency in Vitamin D can lead to rickets in babies, which causes soft, improperly mineralized bones.

Juice
Consuming excessive amounts of fruit juice (more than 8 ounces daily) can cause health problems for young children.  High levels of sugars in juices, especially fructose and sorbitol can cause diarrhea, digestive problems, chronic congestion, obesity, lowered immunity and tooth decay. 


Many occasions, I listen to parents talk about what they do for their children in certain circumstances and I always seem to hear the same answers with unfounded results, or a new symptom occurs because the underlying cause was not addressed. 

What I have come to learn as a new mother in my experiences and results, I wish to only share with others who ask the same questions I had, and through the education of individuals in the principles of holistic health care and the principles of natural nutrition, we can further the well-being of our families and friends. 

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Changing Children's Food Habits Through Loving Deception

We are reminded everyday of how important it is to protect our children from "bad food habits." From the grocery store to food vendors, advertisements on television and flyers, we see endless brand names of manufactured, processed foods that entice our children to want, buy and think about these sugary and chemically filled foods.

Providing and eating healthy foods is challenging!  We all have shortcuts and wisdom we learn from our own mothers, from friends, and from the best teacher of all - FAILURE. But there's no reason to repeat the same mistakes, and giving up is just not an option from a mothers' perspective!

We have all had the experience of arguing with our children over eating their vegetables, and the resulting frustration is enough to make us want to give up altogether.   Being a parent is largely about being challenged all the time.  Whether you work outside the home or stay home with your children, parenting is just plain difficult and does not come with a handbook, but, what if their was an innovative approach to feeding our children healthful foods without the added stress for either parents or children?  That's where a little loving deception comes in handy.

We all want our kids to associate eating food and mealtimes with happiness and conversation, not power struggles and arguments.  With a little helping hand to each other, we can make the issue of what our children will and will not eat disappear from the table.

Let's get started!

Equip Your Kitchen

Here is a list provided to help make sure you have all the utensils and equipment needed to provide easier food tasks, most of you may already have these items on hand.

• Steamer - collapsable steamer, or pasta pot with a drainer basket.
• Food Processor - Magic Bullet, blender or mini chopper.
• Strainer or Colander
• Cutting Board
• Vegetable peeler
• Large 10 inch chef knife
• Small paring knife
• 1 and 2 quart saucepans
• 6 and 8 quart pots
• Kitchen timer
• Measuring cup and spoon
• Food storage bags and containers
• Black permanent marker to label bags
• Wooden spoons - small, medium and large
• Scissors
• Box Grater
• Waxed paper
• Potato Masher
• Large 12 inch skillet and ovenproof skillet
• Baking pans and dishes
• Popsicle molds
• 9x5 inch loaf pan
• Spatula
• Whisk
• Mixing Bowls
• Ice Cream Scoop
• 12 cup Muffin Pan
• Cooling rack
• 9 inch cake pan
• 9 inch pie plate
• Electric mixer (optional)
• Paper baking cups

Stock Your Pantry

Stock your kitchen with staple ingredients that you will use again and again.

Parishables

• Eggs
• Butter
• Sour Cream
• Plain Yogurt
• Mozzarella & Cheddar Cheese
• Parmesan Cheese
• Buttermilk
• Cream Cheese
• Cottage Cheese
• 1% Milk
• Wheat Germ
• Flaxseed Meal

Spices

• Sea Salt
• Pepper
• All Spice
• Basil
• Chili Powder
• Cinnamon
• Ground Cloves
• Ground Cumin
• Garlic Powder
• Whole or Ground Nutmeg
• Onion Powder
• Oregano
• Rosemary
• Sweet Paprika
• Pumpkin Pie Spice
• Thyme

Grains

• 100% Whole Grain Bread
• Brown Rice
• Couscous
• Pastas (Preferrably Whole Grain)
• Whole Wheat Tortillas

For Baking

• Whole Wheat Flour
• Oatmeal
• Organic Sugar
• Brown Sugar
• Semisweet or bittersweet baking chocolate
• Semisweet dark chocolate chips
• Unsweetened cocoa powder
• Molasses
• Pure Vanilla Extract
• Pure Lemon Extract
• Applesauce
• Dried Apricots, prunes and cherries
• Pecans and walnuts
• Cornstarch
• Canola or Vegetable Oil
• Baking soda (Look for aluminum free baking soda)
• Baking Powder

In The Cupboard

• Extra Virgin Olive Oil (Cold Expeller Pressed)
• Grapeseed Oil
• Natural Peanut butter (actually needs to be refrigerated, and nonhydrogenated)
• Chicken Broth
• Beef Broth
• Canned Tomatoes, whole or diced
• Chickpeas
• Beets
• Navy Beans
• Kidney Beans
• Canned Pumpkin (or if in season the real thing)
• Breadcrumbs
• Balsamic Vinegar
• Soy Sauce
• Worcestershire Sauce
• Maple Syrup
• Honey

Now that we are fully equipped, let the loving deception begin!  Below you will find recipes to get you started on how to include and "lovingly deceive" your family into eating healthy.

One small tip: You can prepare and have ready purees stocked in your freezer for each recipe provided, for the mom on the go, or prepare each time you begin the recipe in the kitchen. Don't forget to label the bag with the type, amount and date of the puree.


French Toast

• 4 Large Eggs
• 2 tbsp of: banana, pineapple, sweet potato, carrot, butternut squash OR pumpkin puree
• 1/4 Tsp Cinnamon
• 4 Slices of Whole Grain Bread
• Butter/ Grapeseed oil for pan
• Pure Maple Syrup
• Fresh fruits, for serving such as blueberries, strawberries and/or apples
• Flaxseed meal (optional)

1.  In a bowl, whisk the eggs, puree, and cinnamon.  Add the bread slices and turn them in the mixture to soak for 30 to 60 seconds.

2.  Butter/Oil Pan and set over medium heat.  When pan is hot, add soaked bread slices (sprinkle with flaxseed meal if you like) and cook until golden brown on the outside, 2 to 3 minutes per side.  Serve warm with syrup and/or fruit topping.


Scrambled Eggs

• 2 Large Eggs
• 4 Large Egg Whites
• 1/4 Cup Sour Cream
• 1/2 Cup Cauliflower puree
• Kale, finely diced, stocks removed
• 2 tbsp grated parmesan cheese
• Pinch of Sea Salt
• 1 tsp Extra Virgin Olive Oil

1.  In a bowl, whisk together the eggs, egg whites, sour cream, cauliflower puree, kale, parmesan and salt.

2.  Set pan to medium-high heat.  When the pan is hot add the oil.  Add the egg mixture, reduce the heat to low, and cook, stirring frequently with a spatula, until the eggs are scrambled-firm but nice and moist - 2 to 3 minutes.

Oatmeal

• 1 cup Milk
• 1/4 Cup Brown Sugar
• 1/4 Cup Pumpkin or sweetpotato puree
• 1 tsp Vanilla extract (optional)
• 1/4 tsp cinnamon or pumpkin pie spice
• 1 Cup Old Fashioned Oats
• 2 tsp Natural Peanut Butter (optional)
• Dried fruit and nuts (optional)
• Pure Maple Syrup

1.  In a small saucepan, combine the milk, sugar, pumpkin, vanilla, if using and spice.  Bring to a gentle boil and stir in the oatmeal.  Reduce the heat and simmer for 2 to 3 minutes, until the oatmeal is soft and creamy.  Stir in the peanut butter, if using.

2.  Spoon the oatmeal into bowls, sprinkle with dried fruit and nuts, if you like, and serve warm with maple syrup.

Meatball Soup

• 3 Ounces of whole wheat pasta shapes
• 1 tbsp extra virgin olive oil
• 1 small onion chopped
• 2 cloves garlic chopped
• 1 (28 ounce) can whole peeled tomatoes, with their juice
• 1/4 Cup carrot puree
• 1 1/2 tsp sea salt
• 3 cups beef broth or chicken broth
• 3 slices of whole grain bread cubed
• 1 large egg, lightly beaten
• 1/4 cup sweet potato puree
• 1/4 cup milk
• 2 tbsp grated parmesan, plus more for serving
• 1/4 tsp pepper
• 1/4 tsp paprika
• 1/2 lb. lean ground turkey

1.  Cook the pasta in a large pot of boiling salted water according to package directions until al dente.  Drain in a colander and set aside.

2.  Heat a large pot over medium-high heat.  When the pot is hot, add the oil and then  the onion and garlic.  Cook, stirring often, until the onion is softened but not brown, 3 to 4 minutes.

3.  Puree the tomatoes and their juice with the carrot puree in a food processor or blender, then add to the pot with 1/2 tsp salt.  Add the broth, reduce heat to low, and simmer, covered, for 10 to 15 minutes.

4.  Put the bread in a large bowl.  Add the egg, sweet potato puree, milk parmesan, 1 tsp salt, pepper, and paprika, and let soak until bread is very soft.  Stir to break up the bread, add the ground turkey, and mix until smooth.  Form into mini-meatballs 1/2 inch in diameter.

5.  Add the meatballs to the pot.  Simmer, covered, until the meatballs are no longer pink in the center; 12 to 15 minutes.  Stir in the pasta.  Serve sprinkled with parmesan.

Tip: another addition to any tomato pasta sauce is pureed spinach at the end of the sauces cooking time.  You can also add to each family members bowl, 1 tablespoon of extra virgin olive oil to increase your essential fatty acid intake.

Mashed Potatoes

• 1 lb. potatoes (optional to leave the skin on for more fiber) cubed
• 1 tsp sea salt
• 1/2 cup cauliflower puree
• 2 tbsp butter
• 1/2 cup buttermilk

1.  Put the potatoes and sea salt in a large pot and add enough water to cover potatoes by about 3 inches.  Bring to a boil over high heat, then reduce the heat and simmer until the potatoes are tender, 15 to 20 minutes. (Or steam them for about 30 minutes.)  Drain in a colander.

2.  Mash the potatoes once returned to pot.  Add the cauliflower puree, butter and buttermilk, and mix with a large spoon until the potatoes are smooth and creamy.

Homemade Ketchup

• 1 (6 ounce) can tomato paste
• 1/2 cup carrot puree
• 1/4 cup water
• 2 tbsp apple cider vinegar (another handy ingredient to keep in your kitchen)
• 2 cloves garlic, minced
• 1 tbsp brown sugar (optional)
• 1/2 tsp dry mustard
• 1/4 tsp sea salt
• 1/4 tsp ground allspice
• 1/4 tsp chili powder; or to taste

1.  Stir in all the ingredients together in a big saucepan and bring to a boil over medium-high heat.  Reduce the heat and simmer until the mixture has reduced by about half, 15 to 20 minutes.  Let cool before serving.

2.  Refrigerate in an airtight container for up to 5 days, or freeze 1/4 cup amounts in zipper-lock snack bags for up to 3 months.

It is really almost possible to add pureed vegetables to any recipe.  Now that you have the tools and cupboards are stocked full of wholesome and healthy foods, start experimenting with your own recipes that your family loves to enjoy! 

Puree and freeze the many different types of vegetables that you would like to include in your recipes.  Include your children in jobs to do around mealtimes, setting and clearing the table and learning to serve themselves.  Children love to be apart of our day to day tasks and they get excited coming to the dinner table knowing they did something productive and helpful. 

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Easy Tips for Planning a Healthy Diet

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.

Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can boost your energy, sharpen your memory and stabilize your mood. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.
Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

    Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
    Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.
    Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

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The Effects of Vitamin D Deficiency Thyroid Issues

If you have a vitamin D deficiency thyroid problem, you need to take it seriously. You can’t just eat your vitamins, drink some water, and hope that the condition will go away. If you ignore this condition you could become incredibly ill. This illness could then result in some serious side effects that can make it not only difficult to go into work but to get out of your bed. Folks with vitamin D deficiency thyroid issues often feel isolated. The following are some of the most common effects of a vitamin D deficiency.

Fatigue Is Most Common Vitamin D Deficiency Thyroid

One of the most common symptoms of vitamin D deficiency is fatigue. This doesn’t mean that you need to drink a cup of coffee or sleep more. If you have a vitamin D deficiency thyroid issue, you could sleep for twenty-four hours and drink a pot of coffee and still feel as if you could not brush your teeth or drive to work. Fatigue can be incredibly debilitating: folks may not even feel as if they have the energy to get out of bed or make themselves some food. Many people describe having a vitamin D deficiency thyroid issue’s effects as being a lot like swimming against a strong current: no matter what they do, they can’t seem to make progress. Folks often will say that it feels as if they have been hit over the head or as if they have weights tied to their body.

Weight Loss Is Common Of Effects Of Vitamin D Deficiency Thyroid

One of the most common effects of a vitamin D deficiency on the thyroid is that you will lose your appetite. Additionally, folks with this condition will also lose weight. This doesn’t mean you should use a vitamin D deficiency thyroid condition as a diet. This is a very serious condition: if you’re thyroid isn’t working right, your body won’t be able to absorb or deal with food. This is incredibly difficult because it can lead to some serious kidney and liver disorders and can even make a person unable to work or leave bed.

Digestion Is Another Vitamin D Deficiency Thyroid Problem

If you have a vitamin D deficiency thyroid problem, you could end up with some uncomfortable and often embarrassing side effects. For example, you may suffer from near-chronic or consistent constipation and diarrhea. Not only are these conditions embarrassing – who wants to tell a person they popped in their pants! – but they can also be incredibly painful and time-consuming. These conditions occur because the body can not properly digest food and nutrients. Thus, the body responds with the aforementioned symptoms.

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How to Make Homemade Acne Treatments

There are different ways of making homemade acne treatments. Most of them are very asy to prepare, with the ingredients readily available at stores near you. Homemade acne treatments are much safer because they don't have side effects. Many of the homemade acne treatments are water based, which also helps in promoting good and healthy skin.

Acne is caused by the build-up of oil and dirt. Bacteria on the skin make the condition worse. Here are some homemade acne treatments that can helpful you easily treat acne right from the comforts of your home:

1. Baking Soda Paste This is one of the most common homemade treatments for acne. Baking soda paste can be applied directly to the affected areas. It has the ability to reduce redness and itchiness.

2. Oatmeal Oatmeal induces a healthy diet. But it can also be made into a facial mask to treat acne. Make a thick oatmeal paste by adding water into it. Apply it on your face and let it stand for 10 to 20 minutes before washing it off completely.

3. Apple and Honey Apple and honey is an efficient facial mask for those who have oily skin. Just grate an apple and make a fine pulp. Put 4 tablespoons of honey. Apply it on the face and leave for 10 minutes. Rinse off.

4. Egg White and Witch Hazel This combination is also perfect for those who have oily skin coupled with acne problems. Beat an egg white until stiff. Add a few drops of witch hazel and lemon juice. Apply all over the face and leave it there for 15 minutes. Rinse with warm water.

5. Tomatoes Mash ripe tomatoes then drain the juice with a paper towel. Pat the pieces of tomatoes onto face while lying back. Leave for 15 to 20 minutes. This can treat and prevent acne. It is especially effective for people with oily skin.

Though these homemade acne treatments are available easily. It is better to consult with your doctor to avoid any side effects that may be caused.

Find more information about acne by exploring our site here!

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How to Manage Acne During Pregnancy

Acne during pregnancy is very common. This is because the hormone level of an expecting mother gets very elevated. During this stage the skin is prone to breakouts, coupled with irritable feeling and discomfort. For some women, the presence of acne lowers their self-esteem even more. And so they try to look for the best medicine to treat acne the fastest and easiest way, without even consulting a doctor. This is a very dangerous decision, as pregnant mothers should never take anything without clearing it with their doctors first.

Treating acne during pregnancy requires cautious medication. However, there are medicines for acne that should be avoided or at least should be taken with doctor's prescription. Examples would be Accutane, Tetracycline, and Retin-A. If you use these medicines without going through the necessary precautions, they may harm you and your baby.

It is much safer for pregnant women not to take any medicines at all. Studies show that 25 to 35% of babies born by women who use Accutane develop birth defects. Such defects include heart failure, craniofacial problems, and central nervous system concerns.

Retin-A maybe one of the best acne ointments, but pregnant women should avoid using it. Although it is a topical ointment, 10% of its active ingredients run through the blood stream, with others crossing down to the placenta. The advice of your doctor's should be strictly followed before applying the ointment.

Tetracycline is an oral antibiotic that is used to treat respiratory infections as well as acne. Avoid tetracycline medicines during pregnancy. Taking them may lead to bone growth problems and teeth discoloration on your baby.

Though there are medicines that are available over-the-counter. The Benzoyl peroxide contains ingredients that are considered safe to treat acne during pregnancy. However, to manage acne during pregnancy, it is best to consult with your doctor before using it. Self-medication is never a good practice for pregnant women.

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