Flu season has started with a bang and it sounds like the southern states are being hit pretty hard. I heard of one school district that closed for a few days because there are so many absences. I hope everyone is on the mend soon. The best thing we can do to prevent the flu is to make sure our bodies are strong enough to not allow the bad guys to take hold and make us sick.
Before I go into my tips on flu prevention, I want you to know that I practice these tips year-round. Viruses, germs, bacteria are all out there year-round so it makes sense to me to look out for my health 365 days a year.
Donna’s year round natural flu (and other illness) prevention:
- Get eight to nine hours of sleep per night. For children it is significantly higher, up to 13 + hours for the youngest (and maybe more with naps). In my opinion, this is the number one thing you can do to prevent illness.
- Drink lots of pure water (get a filter for your tap water, please avoid bottled water for all the environmental considerations). You should be drinking about 60 oz of water each day (don’t count anything with caffeine or sugar or artificial sweeteners or alcohol). Add slices of citrus fruits or fresh herbs to soak in the water and add flavor if you don’t care for plain water. I also would not count carbonated water.
- Take an excellent multi-vitamin made out of food, not synthetics.
- Get plenty of fiber in your diet (25+ grams for woman 30+ grams for men) and be sure to balance that with the water.
- Eat regular and balanced meals out of food that a farmer would recognize.
- Take a coated probiotic that GUARANTEES the delivery of the ”good guys” into your digestive system.
- Take sustained release B-Complex and Vitamin C as these both boost our immune systems.
- Wash your hands well with REGULAR soap (avoid anti-bacterials – they are terrible for the environment and they are contributing to “super bugs” being created).
- Take pure alfalfa to cleanse the body of toxins, help the kidneys work better, and a whole host of other wonderful things.
- Take garlic complex as a natural anti-bacterial, anti-viral, and overall health-supporting nutrient. The odor-less garlic has NOT been proven to have the same effectiveness as the garlic that still has it’s scent. Eat it at the beginning of a meal and pile the food on top of it so your friends and family are less likely to notice.
- Get plenty of Vitamin D, I would say at least 1,000 IUs as this provides all sorts of protection in our bodies for health and wellness.
- Boost your body’s interferon naturally. Interferon occurs naturally in our bodies to fight for our health. You may recognize the word “interferon” because a synthetic version is often given to certain cancer patients and patients with HIV. This synthetic version has lots of side effects, similar to chemotherapy. Certain herbs have been shown in combination to naturally boost our bodies ability to produce interferon – with NO side effects. The only clinically proven supplement I know of that does this is Shaklee’s Nutriferon. I take it every day.
If you feel an illness coming on, you have been under stress, or you know you have been exposed to someone who was ill, do the following:
Overall, make sure any supplements you purchase are from a company that proves that the nutrients actually get into your blood stream. Otherwise, what is the sense of taking them if you don’t know that they are doing their job?
I know it takes some effort to take care of ourselves and be consistent on our nutrition, sleep, and stress. Remember that you are worth it and there is nothing more valuable than your health.
Donna Copeland is an Independent Shaklee Distributor who depends on the Shaklee supplements to maintain health and wellness in her life. You can find the Shaklee supplements she uses at: www.DonnaCopeland.MyShaklee.com
Filed under: Healthy Nutrition, gluten-free | Tags: cooking at home, creative cooking
Have you ever opened your pantry door (and your fridge) and wondered what you were going to make for dinner because nothing was leaping out at you? (I guess food leaping out of the pantry would be bad anyway.) That was me last night so I thought if I shared with you my thought process you may be motivated to try to make something out of nothing for your next dinner.
To start with I considered what I had. I had stopped by a veggie stand earlier in the day and bought some really great looking green and yellow peppers along with corn on the cob. I decided to have some of the fresh peppers chopped with Blue Cheese Dressing for dip and to boil the corn on the cob. I also knew I had some brown rice to use up. (If I didn’t have the fresh veggies I probably would have gone into the freezer and used broccoli or peas and steamed them.)
Then I got to the hard part…what to do about protein? Keith and I had both been working hard in the yard and we needed protein. As I perused the shelves, I noticed a small can of black bean soup, maybe big enough for one person. But, I realized, I can stretch that can of soup into plenty for two people and serve it over the rice. I grabbed the can of soup, an extra can of black beans, and an extra can of diced tomatoes.
I sauteed one onion and 1/2 each of the green and yellow pepper. When they were soft I added the soup, beans, and 1/2 can of diced tomatoes. I added some spicy season salt and simmered to blend the flavors. I decided to serve it over the rice so I thickened it a bit with some cornstarch.
As I had been finishing my yardwork earlier I noticed one of our apple trees still had a few apples on it. I picked four that looked relatively good (but they still had some suspicious spots on them) and brought them inside. I knew I had a gluten-free pie crust in the freezer so I pulled that out and my original plan was to fold the pie crust on itself and bake it so it would be more like a turnover. When I started working with the crust it was obvious it was too fragile for that so I left the crust on the cookie sheet, sliced up the apples (after peeling, coring, and cutting out all the bad spots), mixed the apples with some sugar, cinnamon, gluten-free flour, and apple pie spice, then poured them onto the flat pie crust.
I used a spatula to push up the edges of the crust to make an edge and then dotted the top with a few dollops of butter then baked it at 350 until the apples were soft. What a yummy dessert!
Hopefully the next time you are standing, uninspired, in front of your pantry try to think of how you can stretch what you already have and make something out of nothing for dinner. The results can be very tasty!
Donna Copeland is an Independent Shaklee Distributor who enjoys cooking and experimenting with food. One of Donna’s favorite meals-on-the-go is Shaklee’s Cinch Shake, vanilla with frozen strawberries blended in and soy milk. You can see more at: www.DonnaCopeland.MyShaklee.com
Filed under: Healthy Nutrition, gluten-free | Tags: flaxmeal, gluten-free bread, skillet bread
One of the things that is difficult for many people who are new to gluten-free living is finding tasty bread. Many people complain about the density and moistness of the rice breads that are relatively available (they really need to be toasted) and they lack flavor.
The other challenge is that many folks in general do not know how to cook or bake so the concept of making bread is intimidating. I am here to tell you that if you have ever made a box mix of brownies or cake, you can make this bread.
It has a consistency that is like a cross between a muffin/biscuit/bread. It works well for both sweet (like jam) or savory (like sloppy joes) applications. You can either slice it like a loaf of bread or make larger pieces and then slice them horizontally (this is what I do for sloppy joes or other sandwiches). In short, this is a very versatile bread and I hope you enjoy it as much as I do.
I came across this “Flaxmeal Skillet Bread” recipe in Jacqueline Mallorca’s “Wheat-Free Cookbook” and found it to be quick, easy, and tasty.
Start by pre-heating the oven AND a well-seasoned cast iron 8 and 1/2 inch skillet (or double the recipe for a larger skillet) at 450 degrees.
Combine together the dry ingredients:
1/4 cup flaxmeal
1/2 cup brown rice flour
1/4 cup tapioca starch
1/2 teaspoon baking powder
1/2 teaspoon xantham gum
1/4 teaspoon sea salt
Add to the dry mixture:
3/4 cup buttermilk OR plain yogurt (if you don’t have either in the house, take the milk of your choice and in the measuring cup, put 1 teaspoon of vinegar then fill with the milk; allow to sit for a few minutes and you will have a buttermilk substitute)
1/4 cup milk (cow, goat, soy, etc)
1 large egg
1 Tablespoon vegetable oil
When all the ingredients have been combined (it will have a consistency similar to cake mix), open oven and pull out skillet (be careful it will be quite hot. Add 1 Tablespoon vegetable oil to the skillet and coat the bottom and sides.
Pour the batter into the skillet and replace in the oven.
Bake until a knife inserted in the middle comes out clean.
Pull out of oven and let sit for a few moments, run a knife around the edge to separate the bread from the skillet.
Turn out onto a cooling rack. Serve plain or with condiment of your choice. Refridgerate leftovers. Toasts well. Pat yourself on the back for creating a delicious gluten-free bread (no one needs to know how easy it is).
Donna Copeland is an Independent Shaklee Distributor who enjoys helping others to lead a healthy lifestyle. She has been gluten-free now for several years and she appreciates the gluten-free supplements that are available through Shaklee. You can see more at: www.DonnaCopeland.MyShaklee.com
Filed under: Healthy Nutrition, Natural Kids | Tags: children and cooking, learning to cook
Over the past several years I have had quite a few twenty-somethings approach me for information on eating healthy. As I talk to them about their daily diets it amazes me that about 90% + of them don’t know how to cook. Maybe it shouldn’t amaze me but it does.
I’m not talking about making a meal fit for a five star restaurant, I’m talking about following a simple recipe and making a soup or casserole or a pan of brownies. Cooking, to me, is one of those lifeskills that everyone should possess, regardless of gender, race, or economic background. Even if you have a houseful of servants, there may be a day that you need to be able to make a meal for yourself that is relatively nutritious.
Okay, I’m off the soapbox and I will move on to share HOW to help kids (and adults) learn how to cook. Cooking is something you DO so it is important that you learn it by doing. I like to have people join me in preparing a meal and starting with choosing a couple recipes, then inventory the kitchen to see what you have and what you need, then shopping, then cooking, and then, EATING! That is the best part of cooking, in my opinion.
For children, start them with their interest level. When my step-daughter was three we had her standing on a chair by the stove flipping pancakes. She was quite good. By the time she was 12 she could prepare eggs all on her own (and better than I do, I might add). She doesn’t care much for baking so we focused more on cooking “real” food.
As a role model it is important to allow mistakes to happen and accept that preparing a meal with a newbie is going to take about three times as long. This is a community service! Give yourself plenty of time and help them to keep it simple. For children, the exercises of halving or doubling a recipe is excellent for math practice and helps them to follow a sequence. Give them as much free reign as you can in the kitchen to allow them to problem solve and work through the issues (for example, the recipe says “softened butter” but we forgot to take it out of the fridge, how do YOU think we can fix that?).
If you don’t like to cook, find a friend (like me) who does and ask them to apprentice your child. This year thousands of teens will be heading off to college and I would wager that many of them don’t know any more about cooking then operating the microwave. That practically forces them to eat highly processed foods.
We are hurting our children in so many ways by not fully preparing them for the world. Learning how to cook raises a child’s self-esteem and confidence in their own abilities. Let’s work together to put an end to handicapping our children.
Donna Copeland is an Independent Shaklee Distributor who believes that health begins in the home. Along with a balanced diet, 97% of us will benefit from added nutrients that we are not getting from the foods we eat. You can find those nutrients at: www.DonnaCopeland.MyShaklee.com
Filed under: Healthy Nutrition, supplements | Tags: preventing rickets, rickets, vitamin D supplementation
I didn’t know what rickets was until I googled it. That is because it was believed to be pretty much eradicated for at least the past fifty years or so in “developed” countries. It was at some of its highest levels during the depression of the 1930’s when many children were malnourished in the United States. In case you don’t know either, I will share with you that rickets is a softening and weakening of the bones which causes pain, dental problems, stunted growth and other structural deformities.
Rickets is caused by not getting enough Vitamin D and/or calcium by diet or sunlight exposure. If you live north of Atlanta or LA you have several months per year you CAN’T get enough Vitamin D by sunlight exposure because of the angle of the sun. There are also concerns that air pollution could have an influence on the Vitamin D getting to us by sun.
I was especially surprised to learn that children who are breastfed exclusively for a long period of time actually have a HIGHER possibility of developing rickets because mother’s milk doesn’t naturally contain a lot of Vitamin D (although it is extremely rich in many other necessary nutrients and I strongly support women breastfeeding for as long as they are able). The main message there is for the woman to make sure she is having her own levels of Vitamin D monitored and, very likely, supplementing so there is plenty getting through to the baby.
So, how much should you get?
- Infants should be getting at least 400 IUs (international units) per day
- Children should be getting at least 600 IUs per day
- Adults should be getting at least 800 (and will probably be healthier if they get at least 1,000) IUs per day
There has also been some very exciting research done regarding heart disease and protection from Vitamin D which I will share in a future blog. In the meantime, know that you should look for Vitamin D3 (this is the most absorb-able type) and try to get it in a multi-vitamin supplement because as it was mentioned, you also need adequate levels of calcium and in general it is an excellent idea to take a good-quality multi-vitamin to provide good nutrition to our bodies.
Between my Vitalizer multi-vitamin supplement and my Osteomatrix bone health supplement, I get at least 1,400 IUs of Vitamin D3 per day. When I was diagnosed as being Vitamin D deficient a couple years ago my doctor told me I could safely take 3,000 IUs per day to get my levels back up. This doesn’t include any Vitamin D3 I get from my diet or sunlight…I just consider that a bonus.
How much Vitamin D do you take in each day? How about your child?
Donna Copeland is an Independent Shaklee Distributor who likes to share her knowledge with others so they can live healthier and more fulfilling lives. You can find more information on Vitalizer and Osteomatrix at www.Shaklee.net/DonnaCopelandYou can see a video on Vitalizer here: http://content.shaklee.com/shaklee/flash/show.php?video=Vitalizer and a video on Osteomatrix is here: http://content.shaklee.com/shaklee/flash/show.php?video=OsteoMatrix If you have children, be sure to watch this video on infant supplementation: http://content.shaklee.com/shaklee/flash/show.php?video=Baby and this video on children’s supplementation: http://content.shaklee.com/shaklee/flash/show.php?video=Kids
Filed under: Healthy Nutrition | Tags: candida, reduce sugar cravings, sugar cravings
For probably the first time in my life I can honestly say I do not crave sugar. I am almost 38 years old so that is pretty huge for me. That isn’t to say I don’t enjoy a sweet snack from time to time; it means that I don’t find myself obsessing over sugar or figuring out what is sweet in the house that I can eat to satisfy my sugar craving.
I figure I came by my sugar addiction naturally because several family members really love(d) sugar too. My dad could eat a one pound box of Saunder’s chocolates in two sittings. If you have seen him you know he was pretty thin but he loved his sugar. It is possible that he was unknowingly suffering from candida (an overgrowth of yeast in the digestive tract that feeds on sugar and causes sugar cravings). One interesting fact was that after his cancer was in full swing he no longer craved sugar. I found that odd because like candida, cancer feeds on sugar.
I have read some hypothesis that consumption of large quantities of sugar and white flour products are contributing to an increase in cancer. I have learned when it comes to losing a loved one it is much better to not say, “What if…” or “If only…” especially when we have no idea what the end result would have been. I do know that I did not like having my mind and my body ruled by sugar cravings and if I can reduce my chances for getting cancer, all the better.
So what do I contribute my reduced sugar cravings to? I think there are three primary contributing factors:
- Garlic. I have been taking garlic for the past four months or so and as a natural anti-biotic, anti-fungal, etc it helps to battle the candida naturally. It was after I was taking the garlic for a couple months that I noticed, “Hey, I haven’t had a sugar craving in a while.”
- Protein increase. I have been more careful to get my protein in each day which supports keeping my blood sugar balanced. When my blood sugar plummets my body is more naturally going to look for a quick carbohydrate.
- Balanced nutrition. Consistently taking my multi-vitamin, Omega 3 fatty acids, carotenoids, and vitamins B and C along with a few others has provided my body with a baseline for health and wellness.
If you suffer from sugar cravings, my heart goes out to you. I want you to know that it is not a function of will-power. Something in your body is imbalanced, very possibly candida. For more information on candida symptoms and treatments, read “Candida: The Silent Nemesis”, a blog I wrote a couple months ago. Good luck!
Donna Copeland is an Independent Shaklee Distributor who enjoys helping people to live healthier lives, naturally. You can find Garlic Complex, Cinch Protein Shakes, Energizing Soy Protein, and Vitalizer all at: www.Shaklee.net/DonnaCopeland
Filed under: Healthy Nutrition | Tags: health, Low fat diets, processed foods
First of all, let me say that I don’t believe in a “one size fits all” approach to diet or other lifestyle choices. I read once how much of our DNA is identical to dogs yet dogs cannot eat chocolate or grapes without poisoning themselves yet for humans both of those foods are good for us (depending on how much they have been processed and how much we have messed with pesticides and such). The article “Fat is Where It’s At” (Ode Magazine June/July 2009) says that for about the past thirty years there has been an emphasis on eating low-fat for health.
I am nearly thirty-eight years old. That means that pretty much since I could read I have been hearing the message that we should consume lower fat diets. I’ll be honest with you that I’m not quite prepared to believe that if I am reaching for the organic strawberry yogurt that I am better off to grab the full-fat version than the low-fat. For years though, I have stopped grabbing the “fat free” because I find there are a lot more unusual ingredients in fat free dairy products (such as cottage cheese, sour cream, cheese, and yogurt).
Let’s move away from the dairy section and into the cookie and cracker aisle. Pick up a random type of cookie that comes in a “regular” AND “low or fat free” version. Compare the labels. Which one is easier to understand? This is also evident in the ice cream aisle. Packaged and processed foods that are “low fat” or “fat free” are not only packed with more chemicals, they usually have more sugars and simple carbohydrates. Plus, people eat more of them in one sitting because they don’t feel satisfied.
Consider allowing yourself to purchase the more full-fat version of a few items this week when you go grocery shopping. If you usually avoid nuts because of the high fat content, buy them. They are great for your health and can actually HELP some folks to lose weight becuase they have such a nice balance of protein and fiber. Instead of making “low fat” your no-brainer choice, make “fewer chemicals and simple carbohydrates” your no-brainer and see how you feel.
Donna Copeland is an Independent Shaklee Distributor who enjoys sharing the knowledge she gathers in her own quest to live a healthier and more fulfilling life. One of her favorite parts of a fulfilling life is being her own boss and setting her own hours. If you would like to evaluate that option and see if a Shaklee Distributorship is right for you, check out: www.Shaklee.net/DonnaCopeland/DistMain.
Filed under: Healthy Nutrition | Tags: fat consumption, fats and ode magazine, healthy fats
Yep, eat more fat. The American Heart Association recently revised its nutritional guidelines calling for an INCREASE in the daily recommendation of fat. According to the president of the AHA, Robert Eckel a professor of endocrinology, metabolism and diabetes at the University of Colorado Health Sciences Center, “The science just wasn’t there.”
I read “Fat is Where it’s At” in the June/July 2009 issue of Ode Magazine (odemagazine.com) and it challenged some of my beliefs about fat. I will share some of the pieces that are in alignment with my beliefs; I will continue to noodle over the parts that I’m still not sure of. All in all, it is a worthy conversation for us to have with ourselves, our doctors, and our families.
My husband, Keith, and I have gone to nutritionist Cindy Klement (located in Ann Arbor, Michigan) twice for consultation. Cindy is a big proponent of getting lots of great, cold-pressed oils from a variety of sources into your diet to maximize health. Because of Cindy’s guidance I now mix my own salad dressings using vinegar, herbs and spices, and oils. They are tasty, fresh, completely customizable, and a lot cheaper then store-bought dressings.
One of the main points of the article is that we, as a nation, have become so fearful of fat that we are avoiding it at all costs. It is proven that our bodies need fats to survive; many of our nutrients absorb better when taken with fats; we feel more satisfied after eating fats; and, this huge increase in “low fat” foods has had no impact on the health of the nation. (If anything, we have gotten fatter.)
The main point I would like to leave you with today is to consider your diet and how much fat are you consuming, on average, in a day. Try some new, cold-pressed, oils and add extra to your salads or veggies. I also think that living a life of deprivation does no good. Have an order of fries once in a while as a treat or buy a quart of full-fat ice cream (you should be able to read all the ingredients) for a birthday celebration. Enjoy life and enjoy each bite.
Donna Copeland is an Independent Shaklee Distributor who educates people on how to live healthier and more satisfying lives utilizing the information she researches. For excellent vitamins to be absorbed with that extra fat, go to: www.Shaklee.net/DonnaCopeland
When I’m hungry I want to eat quickly and if I’m tired I want to be in quiet surroundings where I can relax, you know, like my home. I have found over the years it is better for me to whip up a meal at home then to go through the expense and emotional energy of eating in a noisy restaurant when I am tired. My last blog post explain how Keith and I developed the term “Guerrilla Cooking” and my thoughts that go into what to put in a quick, home cooked meal.
It isn’t so easy to give you recipes for Guerrilla Cooking, in fact, if you are looking for a recipe, you are missing the point. I do, however, sometimes use memories of recipes or of the flavor of dishes I have tried to serve as inspiration. The problem with recipes is you are supposed to start with the ingredients listed. The point with Guerrilla Cooking is to start with what you have available to you and what is supposed to be used up first because it is going to go bad.
If I am tired I am also interested in quick clean up so along with a quick, home cooked meal, I like to create as few dishes as possible, often just one pot. I heard it said once that when you are creating a dinner party just make one thing spectacular and everything else can be average. People will remember the spectacular piece and have a great time. Downscale that concept by 10 and that is Guerrilla Cooking. Create a main dish or side dish quickly that is tasty and the rest can be so-so.
You need to start with your likes and dislikes. I may list ingredients that you don’t care for in the following examples. Don’t use them if you don’t like them. The information is designed to get your brain started thinking so you can create your own quick, home cooked meals (usually in 15-20 minutes, no kidding and no shopping). Here are a couple that show up frequently:
Homemade Tomato Soup:
- Saute chopped onions and garlic together until soft.
- Add fresh kale or spinach to wilt at the very end if you have extra to use up.
- Add one large can of diced tomatoes (with or without basil) and add one small can of “fire roasted” tomatoes (with or without green chilies-nice spice).
- Add fresh basil (or dried if you don’t have fresh).
- Add salt and fresh cracked pepper to taste.
- Add milk (I’ve used plain soy, low-fat, whole, coffee cream, whatever I have to use up).
- Add extra olive oil for your health. You need the good fats and it adds a richness to the soup.
- Blend all ingredients together using an immersion blender (or do in two batches using a regular blender).
- Heat to eating temperature.
Serve with a side of protein, one veggie, and carbs.
Pot ‘o Beans:
- Saute onions and garlic together.
- Drain 2-3 cans of whatever beans you enjoy (pinto, kidney, black-eyed peas, black, etc).
- Find veggies to add (fresh or frozen broccoli, peas, spinach are my favs). You can use canned if you don’t have fresh or frozen.
- Add the veggies and drained beans.
- Add spices to taste. I like a bit of spice so hot pepper sauce or whatever is handy. I also put vinegar in sometimes or a touch of fruit juice or wine to change it up. Salt helps too. You can also use a packaged sauce if you have some left over from another dish that you want to use up.
- Cook until everything is done and warmed through.
Serve with a side of carbs and a second veggie, if needed.
Hopefully these recipes have given you some “food for thought” about how you can create some quick home cooked meals with ingredients you have on hand. Shopping for staples is important. For example, I always have onions, garlic, canned tomatoes, and canned beans in my kitchen because they are MY staples. Figure out what are staples for your family and keep those handy and available. Have fun with herbs and spices. I have a so-so meal about every one in ten now and a complete flop happens rarely (although more often in the beginning). You get a bad meal at a restaurant sometimes too! If that happens, make popcorn and slice good cheddar cheese to go with it instead!
Donna Copeland is an Independent Shaklee Distributor who enjoys sharing cooking tips and helping others to live healthier lives. One of her favorite quick proteins is Shaklee “Energizing Soy Protein” that has tons of nutrients and mixes well in fruit juice. It is a great addition to a meal missing the protein element. You can find out more at: www.Shaklee.net/DonnaCopeland
Filed under: Healthy Nutrition | Tags: healthy meals, quick meals, wasting food
You may have heard of “Guerrilla Warfare” where those who don’t have access to a lot of resources make do with what they have (and are often very effective) to wage a battle or war. Well, Keith and I have coined the term “Guerrilla Cooking” for throwing together a tasty meal, making do with whatever is in the pantry. It is quite a skill and one that I find to be continually challenging and fun. We have actually found many “favorites” have come out of an experimental Guerrilla Cooking moment.
So, maybe you would like to improve your Guerrilla Cooking skills. On those days that you just want to eat and you don’t want to think about it you may be tempted to go out to eat. Here is what I know about that…by the time you get to the restaurant and place your order, I can have dinner on the table and it will cost less AND likely, be tastier. The bonus is that I am already at home so I don’t need to then drive home to relax.
It’s dinnertime and you have no clue of what you are going to make. Start by opening all the cupboard doors and looking in the fridge. Don’t forget the crisper and especially any items that are about to expire. Do you have anything on the “critical” list (the fresh spinach that is wilting, the ground beef that won’t last another day)? If so, use that as your starting point. Whatever else you serve, that item is going to be in the meal.
Is the item beyond the point of using it in its current state? For example, the carrots are a bit rubbery so you can’t serve them raw.
Next, consider the parts of a balanced meal:
- Protein: Being a vegetarian I am always careful to get protein in there because it is easy to overlook and very critical to being healthy. My favorite “quick” proteins are: canned or pre-cooked beans or legumes, tofu, cottage cheese, and eggs. When I was a meat eater I would cook a chicken or turkey and then pick the meat off the bones and freeze the meat. I could break off a chunk to use for dinner and that was very convenient.
- Carbohydrate: I want one good, complex carbohydrate. The carb can be tricky because the good ones often take a long time to cook (like brown rice) so if you have something from a previous meal, you are golden. If you need to start fresh consider quinoa (I call it the gluten-free version of couscous that is tasty for everyone) or I have a fall-back of corn tortilla’s (either warmed, toasted, or baked…sometimes with a little cheese on them). I also use potatoes occasionally, squash, gluten-free noodles or gluten-free bread.
- Vegetables: I would like at least two vegetables at a meal, preferably one fresh and one cooked. It doesn’t always work out that way but I figure it all balances out in the end. If I don’t have fresh veggies, my second choice is frozen and my last choice is to dip into my emergency stockpile of canned veggies.
- Fats: Many people don’t realize that fats are good for us (there is a great article in this month’s Ode Magazine about fats) and we need fats in our diet everyday. I especially like olive oil (not a big fan of the taste but I know it is good for me so I doctor it up). I drizzle it over cooked veggies instead of butter or pour it into soup or salad dressings for extra good fats.
I’m going to leave you in suspense for how to pull it all together and in my next post I will share a couple of my spontaneous recipes that I stumbled on by accident and have become regular meals in my home.
Donna Copeland is an Independent Shaklee Distributor who supports the community by providing information on living healthier lives. Guerrilla cooking is one of her favorite past times. You can see more information on Shaklee at: www.Shaklee.net/DonnaCopeland Feedback on this site is appreciated. Thanks for visiting!
