Choosing Health’s Blog

Greek Lamb with Tzatziki Sauce

Do you love Greek food? Then you’ve got to give this simple recipe a try!

Greek Lamb Ingredients

  • 2 lbs ground lamb
  • 1/4 red onion finely chopped (or 1 tsp dried onion powder)
  • 3 cloves minced garlic
  • 1/2 Tablespoon dried oregano
  • 1 tsp lemon juice
  • 1 tsp salt
  • dash of black pepper

How to:

Add all ingredients to a large skillet and cook on medium heat, mixing with spatula so that ingredients are well-combined. Cook until meat is fully cooked, about 8 minutes.

Tzatziki Ingredients

  • 1 cup full-fat plain greek yogurt
  • 1/2 cup finely chopped cucumber
  • 1 tsp minced garlic
  • 1-2 tsp dried oregano
  • 1 tsp lemon juice
  • dash of salt and pepper

How to:

Mix all ingredients thoroughly in a bowl.

Serve with a side salad and top both the lamb and salad with tzatziki sauce. Yum!

“CORNBREAD” STUFFING, Grainless & Low Carb

This recipe is from Maria Emmerich’s blog. Enjoy this grainless, low-carb stuffing alternative throughout the year.


Cornbread Ingredients:
  • 1/2 cup coconut flour
  • 1/4 tsp Celtic sea salt
  • 1/4 tsp baking soda
  • 6 eggs (or 3 eggs and 1/3 cup coconut milk)
  • 1/2 cup coconut oil, melted

Cornbread How To:
Preheat oven to 350 degrees F. In a medium sized bowl sift together the dry ingredients. Slowly add the wet ingredients into the dry ingredients and stir until very smooth. Grease a small bread pan and fill about 2/3 of the way full with batter. Bake for 40-50 minutes, or until a toothpick comes out clean. This can be made ahead and frozen.

Stuffing Ingredients:

  • 1 pound ground sausage or bacon (omit for vegetarian)
  • 2 cups celery, chopped
  • 1/2 cup onion, chopped
  • 5 cups crumbled “cornbread” (from above)
  • 2 cups sliced mushrooms
  • 1 1/4 cups chicken broth (or more if you like a mushy stuffing)
  • 1 1/2 tsp poultry seasoning
  • 1 tsp sage
Stuffing How To:
Preheat oven to 325 degrees F (165 degrees C). Place sausage, mushrooms, celery and onions in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, crumble and set aside. In a large bowl combine sausage mixture with cornbread, chicken broth, poultry seasoning and sage. Mix well and transfer to a 9×12 inch baking dish. Bake, covered, for 45 minutes or until well set and cooked through.
Makes 12 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Cornbread Stuffing = 441 calories, 20g fat, 15g protein, 52 carbs, 4.3g fiber
“Healthified” Stuffing = 278 calories, 22g fat, 12.4g protein, 4.4 carbs, 2.2g fiber

Zoodle Monster

Here’s a fun Halloween recipe for you to enjoy any time of the year!

Ingredients:

  • 2 medium organic zucchini
  • 1 cup organic pesto sauce (made with olive oil, not canola or soy, like Pasta Mike’s brand) or homemade pesto sauce
  • Organic roasted red pepper (homemade or jar), sliced lengthwise
  • Mozzarella (or use cherry tomatoes if dairy intolerant)
  • Black olives
  • *Add protein of your choice on the side if desired (eggs, sausage, tempeh, fish, chicken)

How to:

  • Pre-heat oven to 250.
  • Spiral slice zucchini into noodles
  • Line a cookie sheet with paper towels and spread zoodles out on cookie sheet.
  • Bake for 25 minutes.
  • When done, toss with pesto sauce in a pan on low heat until warm.
  • Slice mozzarella to make the eyes, cut the ends off of 2 olives and put on top of mozzarella (*or use cherry tomatoes, sliced hard-boiled egg…get creative!)
  • Use a long slice of roasted red pepper for the tongue (great idea from the Inspiralized site).

Enjoy this delicious meal!

 

In health~

Rebecca

Bec’s Meatloaf (new and improved!)

This recipe is great for batch cooking so you have an easy meal to prepare that you can enjoy as leftovers all week long or freeze for those busy nights you just want to defrost.

Ingredients

  • 3 lbs grass-fed ground beef
  • 1/2 lb ground “pet food” (ground organ meats, they have to label it as pet food if the ground beef is under 70%)
  • 1 organic carrot, chopped in 1/2 inch pieces
  • 1/2 organic zucchini, chopped in 1/2 inch pieces
  • 2 teaspoons each of ground onion, garlic
  • 1 teaspoon each of sea salt, pepper, paprika, dried parsley, rosemary, and cumin (or Restore the Jing powdered Chinese herb extract)
  • *optional, add sliced Swiss cheese on top for last 5 minutes of baking

How to

  • Pre-heat oven to 375
  • Mix everything in a large glass baking dish and then press into a loaf
  • Bake for 45-60 mins
  • Add Swiss cheese slices for last 5 minutes of baking if desired (and you tolerate dairy well)

I love this recipe topped with crispy leeks. Enjoy!!

Serves 12-16

10 Hauntingly Healthy Halloween Recipes

Anyone who knows me knows how much I love Halloween. Decorating, themed foods, dressing up…YES!!! 🙂

Today I’d like to help support you in your health journey by sharing some fun & tasty holiday inspired recipes. You can spread them out throughout the month for variety to your weekly menu or wow your guests at a Halloween party.
Here are 10 Hauntingly Healthy Halloween Recipes just for you!

  1. Gnarled witches hands: 1 T olive oil, 4 free-range boneless and skinless chicken breasts, 1 cup almond flour, 1 egg beaten, pitted black olives halved lengthwise, and shredded lettuce. Preparation: Grease cookie sheet with oil, set aside. Carefully cut chicken breasts part way to create five fingers (the uncut part will be the palm of the hand). Dip in beaten egg and then almond meal. Broil 5 minutes on each side till golden brown and cooked through. Trim the fingertips with the halved black olives and serve on lettuce.                                                                                                 
  2. Monster fingers and goblin goo: Using cream cheese, hummus, or even nut butter as “glue”, attach items that look like fingernails onto your favorite sliced veggies or cheese sticks (ex: cranberries on jicama sticks, almonds on carrots, and olives on celery). Use mashed up avocado for dip or add a couple drops of natural green food coloring to organic ranch dressing (crushed chlorella or liquid chlorophyll works well and is available at health food stores such as Way of Life, New Leaf, Herb Room, Staff of Life or Whole Foods).                                                                             
  3. Leeches on a log: Celery sticks with nut butter and raisins (ants on a log with a spookier name).
  4. Spider web dip: Layered bean dip with sour cream piping to make it look like a web.
  5. Bloody eyeballs: Deviled eggs with olive in center and tomato sauce drawn blood vessels to look like they are bloodshot (put tomato sauce in plastic bag and cut the tip off the corner so you can draw with the sauce). For a more gourmet recipe, click here. You can also just used mashed avocado in the center of the eggs with an olive center for a “Moldy eyeball” dish instead.                      
  6. Mummy meatloaf: Your favorite meatloaf recipe shaped like a mummy with a thin layer of either mashed cauliflower, mashed potatoes, or Swiss cheese, and olives for eyes.
  7. Black cat dip
  8. Zombie fingers

    String cheese and bell pepper with artichoke/kalamata hummus. Yum!

  9. Vampire apples
  10. Witch’s soup: Serve any soup you want in a pumpkin (ex: beef and veggie, creamy tomato, or butternut squash).

Happy & Healthy Halloween!!!

Stress & Your Gut

Do you or someone you care about struggle with weight? Low energy? Digestive issues?
Well I am SUPER excited to share something with you!!!
On September 26th at 1pm Pacific time (4pm Eastern), I’ll be hosting a FREE teleseminar to unlock the 3 powerful keys you need to transform your health & fix your symptoms…and you’re invited!
It’s totally free and easy. Just click here to secure your spot!


What: Stress & Your Gut: How stress is undermining your weight, energy, and gut health, & how to fix it so you can have unstoppable health!

Who: You! And invite a friend by sharing this link: http://choosinghealthnow.com/teleseminar/

Why: On this call, I’ll share with you:

  • THE 3 MAIN CAUSES OF GUT STRESS THAT ARE UNDERMINING YOUR HEALTH AND CAUSING YOUR SYMPTOMS.

  • 3 POWERFUL KEYS YOU NEED TO TRANSFORM YOUR HEALTH & FIX YOUR SYMPTOMS

  • TOOLS THAT CAN HELP YOU TAKE YOUR HEALTH TO A WHOLE OTHER LEVEL

  • FREE GIFT TO REDUCE YOUR STRESS, STRENGTHEN YOUR GUT, & HELP YOU HAVE UNSTOPPABLE HEALTH!

When: Tuesday, September 26th at 1pm Pacific, (4pm Eastern)

Where: You’ll get all the call-in details once you register, AND I’ll be sending out a recording afterward to everyone who signs up to attend.

I’m so excited to share this with you and help you discover where your best health has been hiding. 🙂

In health, & happiness
~Rebecca

Unbelievably DELICIOUS Gluten Free, Paleo Fried Chicken

I’ve got a fantastic recipe to share with you today!!!
First off, in case you didn’t hear, my new eBook Pleasure Meditation: Your Guide to Joyful Stress Reduction launched last week! The reviews have been awesome and I am so grateful to everyone who got a copy and helped spread the news about this simple 3-minute guide, that teaches you exactly how to boost your feelings of pleasure AND melt away feelings of stress. It’s changing people’s lives (and goodness knows we could all benefit from feeling less stress!).
Thank you!!! To show my gratitude, I’ve decided to keep it on sale for 99 cents for another week. Grab it up if you haven’t already. Click the following links to hear my podcast interview on Wellness Force Radio and video interview on SoulGarden Health.

Okay, recipe time! My hubby’s favorite birthday meal from his childhood is fried chicken, mashed potatoes, and peas.

For his birthday this year, I looked at probably 15 different recipes online and in cookbooks to try to find one that I’d feel good about eating and feeding to my family. I decided to go with this recipe by Crunchy Mama with a couple of adjustments and it was AWESOME!!! See my modified ingredient list below:

  • 3 lb chicken pieces with skin and bone
  • 2 cups almond flour
  • 1 egg
  • 1/2 cup milk (original recipe calls for almond milk, but I wasn’t happy with the ingredients in all the almond milks I reviewed)
  • 3-5 TBSP melted butter or olive oil (I used butter!)
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 1 tsp oregano
  • 4 tsp sea salt
  • 1 tsp Cajun spices (I didn’t have these)
  • 1 tsp white pepper (oops, I was out so I had to use black)
  • 1 tsp paprika

How to:

  1. Preheat oven to 400
  2. Prepare an oven grilling tray. You can use a lined baking sheet and set a grill rack on top. Brush some butter or olive oil on the grill so the chicken won’t stick (I just used my ceramic baking tray and the chicken didn’t really stick to it and it came out nice and crispy).
  3. In a small bowl, mix together all the seasoning except for paprika and then divide in half
  4. Add paprika to one half and mix this well into the chicken pieces. Set aside.
  5. Take the other half of the seasoning and mix with almond flour in a bowl.
  6. In another bowl, whisk together egg and milk
  7. Taking one chicken piece at a time, dip in egg and milk mixture and coat in flour mixture and set on a plate. You can make this process go quickly by using one hand to dip the chicken in the egg and using your second hand to handle the chicken in the flour. Let the chicken sit for 10 minutes
  8. Coat each chicken pieces in flour again (not the egg!) and set on the grilling tray
  9. Drizzle butter or olive oil over all the chicken pieces
  10. Bake for 40 minutes or until chicken pieces are nice and brown and cooked through

Our family LOVED this fried chicken and we will definitely be adding this to our family favorites. Try it out and let me know what you think. 🙂

Adrenal Boosting Elixir

Do you love tasty drinks that support your energy & health? Me too!

Check out this AWESOME video so you can start enjoying your own Adrenal Boosting Elixir.

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Healthy by accident

If I asked you whether you thought either health or sickness happened by accident, what would you say? In this modern day and age, poor health, symptoms, imbalanced weight and disease have become the default: Health doesn’t happen by accident.

Barring severe genetic predisposition, humans are designed to be in perfect health or pretty close to it. Imagine if we ONLY had healthy food & beverage options available, didn’t have the option to work more than 8 hours a day, and all got between 6-8 hours of sleep every night.  We wouldn’t see many of the daily symptoms or disease development that we currently do. We’ve gotten so far off course with self-care that many people can’t even fathom where to begin to turn their health back around. It’s more common to feel lost and overwhelmed with endless to-do lists, so much so that we can’t imagine a world in which we are prioritizing our own health. This backwards thinking is preventing us from being our best selves in the world.

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You and only you

If you’re reading this blog post, you are probably already doing better than many because you’re aware that no one can maintain good health for you. You’re looking for solutions and support, which is AWESOME. I’m high-fiving you. Your efforts and awareness set an example to everyone around you. Who knows how many people you are inspiring simply by demonstrating the notion that you are worth it and that by taking care of yourself first, you’re better at helping others, better at your job, and put a better attitude out into the world. I don’t know anyone who feels like crap and is able to do these things on a regular basis. Think about the people in your life and how the ones that feel good are able to show up and put energy into everything they care about. When you feel lousy, this just isn’t possible even if in your heart you’d like it to be otherwise.

You already know what to do

I honestly believe that very few people truly don’t know the basic building blocks of how to be healthy: that whole foods are better than processed foods, that sleep matters, and that they need to move their bodies throughout the day. Sure, there are LOTS of diet books, fitness books, and books on health and many of them provide useful suggestions BUT many folks are on such information overload that they use it as an excuse to do nothing at all…OR they lack the belief that taking such action matters. Self-care matters. If you don’t steer your ship, you will eventually get lost at sea or end up on the rocks. That’s the default. If you want to stay healthy, YOU have to take action. You are the one responsible, no one else. Find easy, actionable steps that you can take every day. Consider how making small changes over time become habits when repeated enough (IF they are repeated with an empowering message that these changes matter as opposed to making yourself a healthy meal and thinking the whole time how much you resent eating it and wish you were eating something else).

Keep it simple

Here are some examples for supporting your health:

  • Next time you grocery shop, choose whole foods rather than packaged foods OR change out 1 packaged food for a whole food (i.e. bake a chicken rather than frozen, breaded, chicken nuggets)
  • Change your position (if you sit a lot, stand up whenever there’s an opportunity, walk around the office, stretch your arms up to the sky, go for a walk). We are designed to move.
  • Get a nice water bottle and drink from it throughout the day
  • Give and receive hugs
  • Chew your food completely before swallowing
  • Spend quality time with friends
  • Stretch for a few minutes where you feel tight
  • Eat protein for breakfast (i.e. eggs, sausage, soup, protein smoothie)
  • Get to bed by 10pm
  • Cook so you have leftovers (I love eating leftovers for breakfast or lunch the following day)
  • Breathe from your belly
  • Tell yourself that your health matters and that taking care of yourself first is the best insurance that you’ll stick around to be able to take care of those you love.

Getting healthier doesn’t have to be hard or painful and it sure beats the alternative. If you need support, ask for it. I, for one, am rooting for you!

 

How I healed my back for $10

In 1997, I was taking a dance class at UCSC when my instructor pointed out to me that my left hip was higher than my right. She didn’t know it at the time, but she’d made a vital discovery that started me down the path to unlocking a major stressor in my body.

Fast forward to 2016. I’ve visited back specialists, chiropractors, physical therapists, shiatsu practitioners, acupuncturists, Feldenkrais practitioners, bodyworkers, rolfers–all of whom were amazing and added key pieces to this difficult puzzle–but no one could (or would) answer the big question on my mind: Is this posture imbalance something I can correct (a functional imbalance) or not (a structural imbalance)? I was told early on that I had a slight scoliosis and that my right leg appeared to be shorter than my left leg…but that could just be my body’s way of compensating. Through a customized fitness program and a lot of Egoscue postural therapy, I was able to improve dramatically and stay mostly pain-free (prior to that, in my early 20’s, I had daily back pain)…but it always felt like I was hanging on by a thread and that I had to work really hard to maintain that progress. And then more recently, it became impossible.

My neck started feeling tense all the time and seemed to slip out of alignment hours after getting it adjusted. I decided to go back to my rolfer and see if she could shed some light on why my body was no longer holding herself in alignment. She looked at my spine and posture and not only was my neck WAY out of alignment, but so was my pelvis, back, and shoulders. I reminded her of what I’d observed over the years and the unanswered question about my leg length and she placed a booklet under my right foot. Except for my neck still being slightly out of alignment, EVERYTHING else was aligned! I left her office and bought an insert for my right shoe. I put it on in the store and walked around. It felt SO weird! But after about 20 minutes, I started to feel great. My energy increased, I felt stronger in my body…I wanted to move, to dance around! It was a major A-HA moment. The following week I met with an osteopath and he confirmed that I do in fact have a structural leg length difference and that my right lower leg is 1/3 of an inch shorter than my left. My body was working to compensate all these years more or less successfully. All the tools I learned along the way still hold value and while I wish I’d gotten “the answer” a lot sooner, I am so grateful to have it now. The greatest lesson here was to firsthand experience how depleting biomechanical stress can be to a person’s energy and wellbeing. Most people that I work with have functional imbalances–they are correctable. I wanted to share my story to encourage the investigative process for anyone who is dealing with symptoms and thinking that they should just give up.

We all have different health journeys, but help is out there and the body has an amazing capacity for healing if you remove the obstacles blocking its way. Don’t give up! If you have questions or comments, please email me at rebecca@choosinghealthnow.com. I’d love to hear from you.