READY FOR ANYTHING – A HEALTHY MOM’S TIPS FOR HURRICANE PREPAREDNESS

hurricane-preparedness

Preparing for a hurricane can actually be affordable and healthy. When a hurricane is coming your way, what do you think of? Batteries, water, canned foods and candles!! I always cringe when I see the foods available to consume, in the mass chaos of preparing for a hurricane. Chef Boyardee, Campbell’s soup, cheese and crackers in a package, and a myriad of other processed foods. I confess, I was freaking out (a little) yesterday when Hurricane Matthew seemed to veer a little more westward as he progressed further north. So what does a concerned momma do? Take a food and water inventory. Here are some great emergency foods your family can eat without compromising quality and still not break the bank!

  • Nut butters! You don’t have to refrigerate and they are loaded with protein.
  • Coconut manna (for me since I am on a Candida detox 🙂
  • Popcorn! Pop it in advance and put in large ziplock bags. Flavor with your own spices.
  • Carton plant-based milk – doesn’t have to be refrigerated until you use.
  • Protein shake mix!!! Why didn’t I think of this before! No refrigeration or blender necessary!
  • Canned tuna by Wild Planet and Wild Alaskan Salmon (I get both from Costco!)
  • Organic apples or any other fruit you don’t need to refrigerate.
  • Nuts, Lara bars or any other clean eating bars.
  • Coconut water – Most people reach for water, however coconut water is more hydrating with the electrolytes.
  • Don’t forget paper plates, paper towels, utensils and trash bags!

And last but definitely not least, my doTERRA essential oils! I could not feel more empowered in an emergency, than having my family wellness kit!! We are ready for anything from digestive issues, stress/fear of the storm, skin irritations, better sleep to muscle discomfort. Even our dog is covered!

We are praying for everyone’s safety, especially Haiti and the other islands. Please share any great tips you may have preparing for the storm!

CRUNCHY SALMON PATTIES

salmon-patties

I love salmon! It’s one of my favorite proteins. It’s easy to make and loaded with so many nutrients such as Omega 3’s for healthy brain function, B12, potassium and selenium to help support your overall health. My godmother gave me one of her delicious secret recipes for salmon patties. I tweaked it and put my own twist on it. I posted this pic on my Instagram page several weeks ago, so here is the recipe as promised! My godmother baked her salmon, but I wanted a little more crunch and it was 97 degrees outside, so I fried mine in avocado oil. It’s also gluten-free and Paleo-friendly! Woohoo!!!

Make sure to purchase only wild caught salmon, not farmed. Farmed salmon is very toxic. The farmers use pesticides to ward off sea lice and antibiotics to fight infection, due to the overcrowded fish farms. Farmed salmon are also given a pigment to enhance their lack of color, called canthaxanthin. This ingredient has been found to negatively affect the pigment of the eye retina. When you consume these fish, you consume these toxins. And they don’t leave your body naturally.

Ingredients:

3 cans of wild caught salmon

2 eggs

1/4 cup almond meal

1 celery stalk + leaves, chopped

2 inches of a leek, chopped

3 Tbs fresh parsley, chopped

2 Tbs Mayo ( I use Just mayo)

1 tsp smoked paprika

1 tsp sea salt

Juice of 1/2 a lime (or lemon)

1 Tbs Avocado oil (more if needed + you can use any high smoke point oil)

 

Preparation:

Heat a large frying pan on medium-high heat. (Prepping this recipe doesn’t take long, so I usually start heating up my cast iron pan once I have gathered my ingredients.)

Drain salmon and place in a large mixing bowl.

Add the remaining ingredients (except avocado oil) and mix well.

Add the avocado oil to the pan and let it warm up for about 20 seconds.

Gently form the mixture into small patties. It will seem a little too wet, but it firms up once you start frying them. I make the patties as I cook them, that way I don’t worry about them losing shape as they are sitting out. I yielded five large patties with this recipe.

Immediately place the patties into the frying pan. Cook until golden brown and flip over and cook the other side for about the same time. It only took me about 3-4 minutes on each side. They cooked pretty fast in my cast iron pan.

Enjoy over a nice bed of greens and squeeze some extra lime juice before over the fish, before serving. I made some steamed broccoli for my little guy and he devoured it!

Bon appetite!

 

 

 

 

 

 

 

CHOCOLATE CHIP-COCONUT OATMEAL BARS

Chocolate Chip + Coconut Oatmeal Bars

I love making healthful yet fun snacks for my little guy. Anything to get him to eat clean-eating recipes. I don’t keep a lot of packaged snacks in our home, so I try to make some snacks to break the monotony of fruits and veggies.

I haven’t made oatmeal bars in a looooong time, so I had fun making these chocolate chip coconut bars. I added some really hearty ingredients to boost the fiber content and sweetened them with natural sweeteners like raw honey and raisins. These bars are quite filling, so you can even serve them at breakfast.

Ingredients:

2 cups organic rolled oats

1 cup almond meal

1/2 cup ground flax seed

1/2 cup gluten-free flour (I used Bob’s Red Mill)

1 cup bittersweet chocolate chips (I used Pascha Organic brand)

1 cup organic raisins

1 cup toasted coconut flakes

1 tsp sea salt

1 tsp ground cinnamon

1 1/2 cups organic plain greek yogurt

1/2 cup organic peanut butter

1/2 cup raw honey

1/4 cup coconut oil (+ 1 tsp for baking pan)

1 tsp pure vanilla extract

Preparation:

Preheat the oven to 350 degrees.

If you are not using a stone baking pan, grease the cookie sheet with 2 tsp of coconut oil. I use the Pampered Chef large bar pan. It measures 10″ x 15 1/5″ x 1″.

In a large mixing bowl, combine the dry ingredients (oatmeal through the cinnamon) and mix well.

In a small mixing bowl, combine the wet ingredients (yogurt through vanilla extract) and mix well.

Combine the wet ingredients into the dry ingredients bowl and mix well. Don’t be afraid to get in there and mix it up with your hands! I use a little coconut or olive oil to coat my hands to prevent the mixture from sticking. Plus your hands are really soft after you wash them off!

Press the mixture into the bar pan. Bake for about 30-35 minutes. Oven times vary with different stoves. After they cool off, cut into little squares. I yielded about 32 bars!

Store them in an airtight container and keep refrigerated.

 

 

HOMEMADE ALMOND MYLK

got mylk? for IG

I’m always running out of almond milk! I have smoothies for breakfast almost every day. So, here is a quick and easy way to make your own!

Almond Mylk
1 cup filtered water
Handful of almonds (about 10)
Dash of Himalayan or sea salt
Dash of cinnamon
Dash of pure vanilla extract
Blend on high in a high-powered blender until smooth + creamy

I don’t sweeten mine, since I’m adding a frozen banana to my smoothie. If you want to sweeten this, add a little honey or a few chopped pitted dates. If the texture of the dates bother you, you can strain the mylk with a cheesecloth or a fine mesh strainer.

Enjoy!

SAVORY GUACAMOLE – GONE IN 5 MINUTES!

Guacamole Post

This guacamole is probably one of my best snack recipes. So with Cinco de Mayo on the horizon, I thought I would share it with you! I made this dip last week for our marriage ministry and I kid you not, it was gone within five minutes! The balance of the sweet onion, minced fresh garlic, the hint of lime with a dash of cayenne… it was spot on with our Mexican fiesta. Ole! (I swear I just heard a Guitarrón in my head! 🙂

I wanted to keep this recipe clean and authentic, so this is quick and easy for you to create in your kitchen. I used my food processor, but you can totally do this without one. The texture will just be “chunkier”. I added pure doTERRA lime essential oil, at the end of the mixing, to add depth to the flavor. It really brings out that bite of lime that totally compliments this recipe. You can purchase the oil here.

Note: This recipe fed over 20 people (as a garnish/dip). Please use organic ingredients when available.

Ingredients:

3 Haas avocados, quartered

1/2 medium sweet onion, quartered

1 medium ripe tomato, quartered

3 garlic cloves, peeled

1/2 tsp sea salt

1 lime, juiced

handful of fresh cilantro

Dash of cayenne pepper

1 drop pure lime essential oil

Preparation:

Add ingredients to the food processor in order listed (except for lime essential oil).

Pulse mixture until you reach the desired consistency.

Place in a glass bowl and add the essential oil. Stir with a wooden or stainless steel spoon. The essential oil can leach toxins from plastic containers or utensils and I avoid metal, so the avocado doesn’t brown.

Enjoy with a clean-eating salad or tortillas!

Happy Cinco de Mayo!!!

 

 

 

 

SLOW COOKER MEXICAN CHICKEN + RICE

 

Slow Cooker Mexican Chicken + Rice

One of my goals this year is to create a staple of quick and easy, clean-eating recipes. So, the best appliance for me to use is my slow cooker! A friend of mine shared a recipe she uses and so this is my rendition of her slow cooker chicken and rice. I wanted to add some depth to the flavor of the rice, so I added cilantro and lime essential oil! This meal literally only took 10 minutes total to prepare! Let the mommas rejoice!!

I hope this recipe helps other moms in their crazy, busy schedules. I was inspired to create this dish from a conversation I had with a group of my close friends. We all homeschool, have many commitments and often feel pulled in too many directions. Our desires are to have a healthy balance in our home life and still be good moms and wives. (That statement in itself could be a great post topic!) Do you ever feel like that some days?

Okay, here is the recipe to make you feel like supermom for a day!

Ingredients:

1 jar of salsa (I used Muir Glen from Whole Foods)

1 can of organic black beans, not rinsed (I used Whole Foods brand since they now carry BPA-Free cans!)

1 1/2 – 2 pounds organic chicken breast

3 cloves of fresh garlic, minced (I used a garlic press)

1 cup of organic vegetable broth

2 cups organic brown rice

1/4 cup freshly chopped cilantro (divided)

1 Tbs. fresh lime juice

1 drop lime essential oil

Salt + pepper to taste

Preparation:

Add the salsa, black beans, garlic, chicken, and vegetable broth, in that order, into your handy dandy slow cooker. Set the slow cooker to high, cover and walk away! Let cook for about 5 hours.

About 1 hour before it’s ready, cook your rice and shred the chicken in the slow cooker. This infuses the meat with more seasoning!

Once your rice is done, mix the lime juice, lime essential oil and half of the cilantro together and then gently stir into the rice. 🙂

Stir in the other half of the cilantro to the chicken mixture.

Spoon out 1/4 cup of rice and pour 1/2 cup of chicken mixture over it. If you want to really keep the carb count down, pour chicken mixture over a bed of greens. Enjoy!

 

 

 

 

MOCHA BULLETPROOF COFFEE

Shakeology Bullet Proof Coffee

Creamy, delicious mocha coffee… I love creating different protein shakes. I love bulletproof coffee. So today I merged these two faves together and came up with a superfood, super-charged elixir! The weather outside is cool and crisp for south Florida. So I wanted something to give me a boost.

Ingredients:

1 cup plant-based milk

1 scoop of chocolate protein mix (I use Shakeology* since it is loaded with superfoods!)

3/4 cup of fresh brewed coffee

1 Tbs coconut butter (manna) you can find this at a health food store

1 Tbs raw honey

Ice

Preparation:

Add ingredients in order listed above (except ice). Mix on high in a blender until smooth and creamy. Pour over ice. Enjoy!

Do you have a special way to make bulletproof coffee? How do you like to prepare yours? Share below!

*I receive a small commission for any purchases through my affiliate link 🙂

 

 

I’M NOT DIETING … 5 STEPS TO A SUCCESSFUL NEW YEAR

Not Dieting This New Year

Every December, most people indulge in treats and large holiday meals. By the end of the month, the thoughts of eating clean, starting over, losing weight and detoxing come to mind. Losing weight is usually the top thing on New Year’s Resolution lists. I never liked the word diet. Who does? It’s associated with thoughts of restrictions, deprivation, bland foods, boring, sacrifice and just plain torture. How can that keep anyone motivated or excited to be committed and successful?

Instead of being on a diet, how about having a DIET PLAN?

A way of eating ALL OF THE TIME. Not just for three days or three weeks. Habits you cultivate over time, not overnight. Have you ever tried starting fresh? You know what I’m talking about. Throwing all of the bad food out, going to the store and stocking your fridge with healthy foods and then wondering, what the heck do I make now? Do I even have all of the ingredients to actually make something I like? Been there and done that. And how many of you have started a diet and quit? Or after the diet, you gained all of the weight back and sometimes even more than when you first started? You can feel more defeated than when you first started. It can be very discouraging and depressing for some people when they fail. I know how it feels.

We didn’t get out of shape overnight, so why should we expect to get healthy overnight?

Having this mind shift that it’s going to take time, effort and commitment, is truly the first step in having a successful diet plan. There really is no quick-fix in transforming your health for the rest of your life.Transforming your diet, not just a diet fad, takes time. So by now, you’re probably thinking, “I know why you are not dieting, but how do I accomplish this?”

Here is my how. Practice these simple and affordable steps to start your journey.

#1 PLAN!

I can’t emphasize this enough. This is where I know I am hurting if my week feels stressed, I’m not eating properly and making poor food choices.

Plan out your menu for the week.

Include all three meals and snacks. Are you eating Paleo style? Vegan? Whole30? Gluten-free? It doesn’t matter which style of eating you choose. If you don’t plan out your meals, it’s not gonna happen. Period. Whip out those cookbooks and recipes you have always wanted to try. And add at least one or two into your weekly menu. You don’t have to try all of them at once. Don’t overwhelm yourself. Remember, baby steps.

Steer clear of processed foods (pretty much anything boxed or packaged). If you can’t pronounce it, you probably shouldn’t be eating it. I put a bowl of fruit in the center of our table. Unsalted nuts without any added oils, dried fruits without added sugar, and Lara bars are all go-to snacks for our family. Try my granola recipe. Sugar is evil. Use raw honey, dates or other natural sweeteners. Gluten, especially non-organic, creates inflammation in our bodies. If you can’t break free from bread, try Ezekiel or almond bread. Sprouted grains are way better for you than the processed junk. If you have digestive issues, you really should consider a gluten-free style of eating.

#2 PREPARE!

Shop on certain days and prepare your food for the week.

I shop on a day I can shop and organize my food when I come home. This takes some time, but once it is done, I’m a happy, less-stressed camper for the week. It’s actually very liberating.

I buy a ton of produce. So when I come home with the groceries, I take them all out and wash the produce. I literally line my counters with hand towels to air dry my produce. Then I bag them in Debbie Meyer bags and put them away. I also take this time to make about 6 bottles of fresh juice for the week. It’s time consuming cleaning my juicer and chopping everything, so I only do it once. I use airtight bottles, recycled from a juice bar 🙂 This also saves a lot of room in my fridge from all of the produce that goes into my juices.

I am currently trying new recipes in the Fixate cookbook by Autumn Calabrese. She eats very clean. The cookbook set came with these cute little color coordinated containers for my food. I don’t like to count calories and measure, so these containers make it a breeze to see how much of what I am really eating during the day. I didn’t realize that I was eating too much of even healthy foods, until I started using these containers. You can learn more about or order the cookbook and containers here*. 

#3  JOURNAL!

Journaling gives you insight into how you are truly eating, and even how it affects your body and mood.

I’m going out today to buy the prettiest journal to track my food, feelings and faith-filled moments throughout the year. This year, I want to track how I am really living my life, to be more intentional. The journal can be anything you want it to be. I’m just getting one with lines in it and create my own format to journal. I’m sure over the year, it will evolve into something I call my own.

I will track my food and exercise daily, weight and measurements every month (Do not let the scale define how you are doing. This is a topic for an entire post!), and my feelings and faith-filled moments whenever I feel impressed to do so. I don’t want to forget any God-winks, and I want to focus on moments of gratitude and revelations in my life.  It can also help you realize if you are substituting eating for emotional struggles. Journaling can be exciting and liberating. I can’t wait to look back a year from now and see answered prayers,  how I have grown spiritually and hopefully shrunk physically 🙂

#4 PRAY!

I start my day off with prayer and meditation.

The Bible says in Psalm 5:3, “In the morning, Lord, you hear my voice; in the morning I lay my requests before you and wait expectantly.” and another favorite verse of mine is Philippians 4:6-7, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

I know I can’t always get it right. I know I’m far from perfect. I seem to have the most breakthroughs when I put my trust and hope in Christ. When I mess up my eating habits, choose not to workout or just have a bad attitude; its then God reminds me I can always have a fresh, new start.

#5 PARTNER UP!

Statistics show that your success rate increases significantly when you have an accountability partner.

And it’s a lot more fun to have someone to encourage you on days when you don’t feel like making good food choices or working out. And when you hit those goals, you have someone to celebrate your victories.

So how are you starting off your New Year? Are you planning any resolutions? Do you have a diet and workout plan? Would you like to be in an accountability group? I am starting up a group on January 11th. You can connect with me through my Facebook page for this group.

Let me know how you plan to achieve those goals. I pray that your coming year is blessed, amazing, filled with joy, health and prosperity. Thank you for sharing this small piece of your world with me. I am grateful for you! Happy New Year!!!

Love In Christ,

Sonya

(*I receive a small commission for any purchase through this affiliate link.)

CHICKEN + BEAN COMFORT SOUP

Chicken and Bean Soup

I believe women love the holidays, but dread the caloric increase that comes with it. Do you find it hard to make healthful food choices this time of year? Does the stress and hustle and bustle of running around to get everything done, just make you want to order in for pizza when you finally get home? Well that is how I usually get during the holidays. And then my poor eating choices make me even more lethargic and exercising is usually the farthest from my mind! Are you relating here, ladies?

I am breaking that tradition starting this year! I am determined to eat healthful this holiday season. And I am having fun creating different comfort foods to satisfy my palate and tummy! I even got a personal fitness coach to help recommend exercise programs I can do from home that meet my personal needs and she keeps me accountable! Even coaches need coaches!

The temperature finally dropped the other day, with a cold front finally hitting the south. Now we can decorate and feel like Christmastime is here. I always find it so hard to feel the magic of the holidays when it’s like 84 degrees out and humid. So what better way to end the day than with some warm soup! Ahhhh….

I added kale and kombu to ramp up the nutrition. Kale contains protein (yes, protein), fiber, vitamins A, C + K, folate, potassium, calcium and zinc. Kombu is a nutritional powerhouse for soups! It’s a type of sea vegetable and contains fucoidan (protects from radiation), calcium potassium, iodine, and even magnesium. These glorious green foods, truly make this a nourishing meal.

Ingredients:

1 pd. cooked organic chicken breast, chopped

2 cans cannellini beans, rinsed + drained

2 medium leeks, washed and sliced thin (white + light green parts only)

4 cups organic vegetable broth

4 garlic cloves, minced

5-7 kale leaves, chopped

1 kombu strip

1/4 tsp. ground sage

1/4 tsp. ground black pepper

1 sprig of fresh rosemary (about 5 inches long)

3 tsp. grape seed oil

Preparation:

Heat oil in a large pot over medium-high heat.

Add leeks and cook for about 5 minutes.

Add garlic, sage, black pepper and beans, stir well and cook for a couple of minutes.

Add broth, chicken, kale and rosemary. Mix together and let it cook until bubbly.

Reduce heat and cook for about 20 more minutes to let the flavors marry.

TURKEY NOT-SO TORTILLA SOUP

Turkey Not So Tortilla Soup

Okay, who is tired of their Thanksgiving leftovers? Every year, I love to create a healthful, appetizing recipe with our leftover turkey. Turkey can be very boring, so what better way to spice it up than to go Mexican! The weather was a little cool on the day I created this, so it really hit the spot for our family. Both my husband and son wanted seconds, so this will definitely be a new staple in our recipe box.

This dish was really simple and quick. So if you have a busy day, you can whip this up in a jiff! You probably already have most of these ingredients in your kitchen. You can garnish this dish with avocado or add brown rice, to make it a heartier meal. Or even add a little tortillas for some crunch. I wanted to keep it clean, so for me, I nixed the tortillas. Please use organic ingredients, when possible.

Ingredients:

1 1/2 pounds shredded turkey meat

1 medium onion, chopped

1 poblano pepper, seeded and chopped

2 cups plum tomatoes, chopped

1 cup Pomi brand strained tomatoes

1/2 cup shredded carrots

3 garlic cloves, minced

4 cups organic vegetable broth

1 10 oz package of frozen corn

1 Tbs. chili powder

2 tsp. cumin

1 tsp. sea salt

1 tsp. garlic powder

1 bay leaf

1/4 cup fresh chopped cilantro

1/2 Tbs. grape seed oil

Preparation:

Heat up a large pot on medium-high. Add 1/2 tablespoon of grape seed oil to the pot, then wait a minute and add onions and poblano pepper.

Saute a few minutes, then add the chopped tomatoes and garlic.

Let the mixture cook for a few more minutes then add the turkey, carrots and spices. Next, add the strained tomatoes and vegetable broth and mix well. Let it simmer for about 10 minutes, then turn down the heat to medium.

Add the package of frozen corn, and cilantro. Let the soup simmer for at least 20 more minutes. This is where the flavors start to marry. By now, your kitchen is smelling, oh so good!!! Mmmmmm….

Serve with avocado or brown rice. For an extra treat, crumble some tortillas on top.