Cocoa Chili

Here is a tasty simple recipe from the Christmas Party we had last night.  I got the recipe from a friend and tried it out for the first time... it was great!!

Ingredients

• 1 medium onion chopped
• Garlic- 2 cloves minced
• 3 TBS cocoa powder (unsweetened)
• 3 TBS chili powder
• 1 lb ground beef
• 3 TBS tomato paste
• 3 cans diced tomatoes

Directions

• Sautee garlic and onions in coconut oil for 3 to 5 minutes.
• Add in tomato paste, cocoa powder and chili powder.  Stir for 1 to 2 minutes.
• Add in ground beef and cook for 5 minutes.  (Not all of the beef will cook and that's okay.  The rest will be cooked when you bring the soup to a boil.)
• Add in diced tomatoes and bring to a boil.  Then simmer for 15 minutes.

I brought it to a boil and then put it in the crockpot on low for the rest of the day.  At first when I tried the soup you could really taste the powder from the cocoa.  However I think the longer it cooks the richer and better tasting it gets!  Enjoy!!

It is free of any sweeteners and great for candida, Paleo and Whole30!  Yayy!

Health Scholarship and Free Nutrition Visits for 2015!

Who would you like to give the gift of health to this holiday season? Middle Tennessee Center for Alternative Medicine is offering two Health Scholarships for two lucky people. The health scholarship gives the winner 6 free visits and nutritional counseling between January 1 and March 31, 2015! Have your loved ones tell us why they should be chosen for the scholarship or nominate someone on their behalf.  

All entries should be emailed to beccapotternrt@gmail.com or dropped off at the office by December 7th. The winners will be announced at our Christmas Party!

SIMPLE Asian Inspired Dish

You only need 4 ingredients... are you ready!?!  Broccoli slaw (click here for more info and pictures of it), 1-2 eggs, Coconut Aminos (soy sauce replacement), and cashews.

Place broccoli slaw in skillet with coconut oil and cook on medium heat for 5 to 10 minutes (until veggies start to get soft).  Then add 1 to 2 eggs (1 for small skillet and 1/2 container of broccoli slaw and 2 eggs for entire container of broccoli slaw).  Stir around to mix the egg in.  Next add a large handful of cashews.  There is no exact amount... totally your call.  Let everything cook for another 5 minutes or so (stir around occasionally) which allows the cashews to get warm and slightly toasted.

Put in a bowl to eat and top with Coconut Aminos!  That's its and I tell you I think it is so good (and my husband did too!)!  It is like the quinoa fried rice (click here for recipe) but the broccoli slaw acts as noodles much like the quinoa acts as rice. 

You can cook chicken to add in or just eat as is.  I hope you like it is as much as I did!  I am making it for my second night of a row :)  Enjoy!

(It looks so basic but tastes oh so good.  BTW-The little white pieces are eggs.)

Replacement for Soy Sauce

Soy is something I have most people avoid.  It is a phytoestrogen meaning it mimics the estrogen in our bodies.  Since there are so many phytoestrogens and xenoestrogens (these mimic estrogen too- things like pesticides, plastics, etc.) out there that our bodies are constantly getting bombarded by, it is best to limit your exposure.  So if you are drinking soy milk please ditch it and try something like almond milk or coconut milk.  And PLEASE never give any infants formula with soy or soy milk!!
Anyways here is a replacement for soy sauce!  I got this at Whole Foods but they may carry it at Kroger too.   

It tastes great!  Get excited for my simple Asian inspired dish which will be on here soon :)

 

Raw Coconut Aminos

Buffalo Wild Wings- Healthy Lunch/Dinner Option

Who would ever think this would be a title for one of my blog posts!  But lets face it- going out to eat is inevitable.  The good is that there are options!  I went out with my parents last weekend and this is what I got for dinner... naked chicken tenders and a veggie bowl (carrots and celery).  (Yes I know it isn't probably free range chicken or cooked in coconut oil, but you have to give and take.  You can't be perfect with everything you eat so don't even try!)  It is a great option for those with candida, doing candida clear, Paleo, Whole 30, or just want to eat healthier!   

If you are going there be sure to get the large order of chicken to fill you up!  Now go out, have fun and realize you don't have to be stuck at home to eat healthy!

Simple Lunch/Dinner Idea- Quinoa, Chicken, Red Pepper

From one of our patients at MTCAM
I just made this for lunch and thought I'd share for your Candida clear patients. It's one of my faves! Quick and easy if you've already cooked the quinoa and chicken.  Amounts of each thing are as desired - depends how much you are making. This was my meal for 1.

Ingredients
Spoonful of coconut oil
Garlic powder and sea salt
Strips of chicken from pre-cooked rotisserie
Diced red pepper (about 1/4 of the pepper)
Handful of kale
Pre-cooked quinoa
1/2 avocado
Instructions
Melt coconut oil in pan. Sauté the red peppers first, then add kale until desired softness. Add pre-cooked Quinoa and chicken until warm. Season with sea salt and garlic powder as desired. Serve with cubes of avocado on top and lightly sprinkle them with sea salt. Yum!

 

Simple Tasty Cabbage Recipe!

I was sent this recipe from one of our patients.  I know veggies can be hard thing to get little ones to eat but she says her children eat this up!   The only change she makes is using coconut oil instead of butter. 

Southern Cabbage Recipe

From: Divas Can Cook (http://divascancook.com/southern-cabbage-recipe/)

 

Ingredients

• 1 head of cabbage
• 2 Tablespoons coconut oil (actual recipe calls for butter)
• 2 Tablespoons olive oil
• ½ teaspoon salt
• ½ teaspoon of seasoning salt (or season to taste)
• Fresh black pepper
• 1½- 2 cups chicken broth (can also use water but chicken broth makes it taste so delish!)

 

Instructions

1. Cut cabbage into quarters, removing the hard stem. Slice each quarter into 1-inch wide strips.
2. In a large pot, add coconut oil (or butter), olive oil, salt, pepper, & cabbage.
3. Add in chicken broth and toss.
4. Bring to a boil over medium-high heat. Cover and reduce heat to medium low.
5. Simmer for 12-15 minutes, stirring occasionally until cabbage is tender. Do not overcook.

 

Enjoy!!

Spaghetti (Squash) and Meatballs!

You may have heard of spaghetti squash- which is a great alternative to noodles.  If you have never tried it or seen it you can get the squash at pretty much any grocery store (we got ours at a Super Target).  It is yellow and usually pretty easy to find in the veggie section.  There should be a sticker with instructions on how to cook it.  If not here you go... Cut in half.  Scrape all the seeds out.  Bake at 350 degrees for 40 minutes. 

All that's left to do is take a fork and scrape out the inside.  You will notice it comes out in pieces like spaghetti strands.  Its actually looks pretty neat.  If it is not doing that fairly easily you may need to cook it another 5 to 10 minutes.  Once you get all the little 'spaghetti' strands out, top with some marinara and meatballs! (For kids you will want to throw a little more marinara on it, just because it doesn't taste exactly like noodles.  It may be something they have to wean into.  Another option would be to mix both noodles and the squash together when first trying it to get used to the taste.)  The beauty about spaghetti squash is there is no bloating after eating it! :)

Below are pictures of what we made.  The marinara is from Costco (no added sugar as an ingredient... yay!).  The meatballs are simply turkey burger with basic garlic and sea salt seasoning.  Garrett threw them in a baking Pyrex container and baked them while the squash was in there too.  With about 5 minutes to go we threw the marinara in a pot to warm up and that's it!  Enjoy!

After scraping it with a fork. 

 

 

 

Dinner is Served!!

 

 

Marinara from Coscto

Tomato, Onion, Olive Oil, Salt, Garlic, Basil, Spices

INSTEAD of the Flu Shot this is what I do!

I get a lot of questions about the flu shot this time of year- should I do it?  What are the risks?  Some people feel pressured into getting it by their medical doctor, employer,  insurance company, family member, etc.  Others are fearful of the flu or getting sick. 
 
I am not going to get into whether you should or shouldn't.  That is a sticky topic and maybe for a later day.  I will just simply tell you what I choose to do.  (If you want to read more into the flu shot read this blog post by Lindsay Bentley by clicking here.  Or the pill profit click here.  They are great posts.)
 
Here is what I personally do 
1) Skip getting the flu shot
2) Have supplements on hand in case I do get sick
3) Eat 3 TBS of coconut oil a day
4) Eat lots of fruits and veggies
 
First you need to understand that if you get sick and let your body fight it off, your immune system actually gets stronger.  That means the next time you get exposed to a bacteria or virus it will be stronger and more equipped to fight!  Secondly if you keep supplements on hand and eat good foods (plenty of fruits, veggies and protein)  you will get vitamins and minerals that are fuel for your immune system. Lastly our trusty friend coconut oil is antibacterial, viral and fungal.  It helps to kill off invaders that would get you sick and it helps to boost up your immune system!
 
The supplements I have on hand
1) Immuplex- Take 6 per day when sick (Mainly for Viruses)
2) Silver Shield- take 3 to 6 TBS when sick (Works on bacterias and viruses)
3) Elderberry Defense- Take 6 to 9 per day when sick- This also has vitamin D in it which is crucial for your immune system (Mainly Viruses)
4) Congaplex- Take 6 per day when sick (Mainly for Bacteria; Great for sinus issues)
 
OTHER:
-Herbal Throat Spray- Perfect for sore throats
-High Potency Garlic- Antibacterial, fungal- great for sinuses and congestion
-Astragalus- Antiviral, but overall immune support (GREAT if you had MONO in the past)
-Olive Leaf Extract- Antibacterial, viral and fungal- It has been working great this year
-Thymex- Overall immune support 

What I Take Daily for Prevention (I tend to switch it up a lot)
-Usually 2 to 3 Elderberry Defense, 2 to 3 Astragalus or Olive Leaf Extract
-If I feel something coming on I use my arsenal above
 
(Nature Sunshine in RED, Standard Process in BLUE- for more info click here)

If these do not help let us know and we have many other great supplements!  These are not the end all be all, but they can really help during the cold/flu season.  With good nutrition and preventative supplements (and the right ones when you do get sick) you have a great foundation.  There are so many other great immune supplements out there and this is a starting block.  If you have any questions or these don't seem to help... call us!  We can get you in the same day for a sick visit and get the exact supplement to you for what is going on. 

ALSO- This is just what I choose to do.  I never pressure any patients one way or another or make anyone feel bad for their choices.  No doctor should EVER EVER EVER do that.  Learn other options no matter what they are, educate yourself and then choose what is best for you!

(Naked) Chicken Tenders: A Play off of Chick-Fil-A

When traveling awhile back there was no other option besides eating some sort of fast food.  After eating Panera many times on our travels we decided to stop at Chick-Fil-A.  They now have 'naked/grilled' chicken nuggets!  Its a great option for those on the road with a side of fresh fruit.  I got 8 which wasn't to terribly filling so I would recommend getting the 12 piece one.  Anyways... this is a simple play off of what we had. 

Cut your chicken breast into small pieces.  Season or marinade.  (We used garlic, sea salt, pepper and a little cayenne too).  Throw into a skillet and cook (with coconut oil of course!).  That's it. 

I know it may seem silly or to simple but it makes for easy bite size pieces just like a chicken nugget.  This is a great option for kids at home who want chicken nuggets.  Try making these instead and let them dip into their favorite sauces!  It is also great for those who travel.  When the chicken is already cut up it is much easier to eat on the road.  (And tastes good too!)

Enjoy!

 

Tasty Drink! (Only 3 Ingredients!)

Here is a simple drink recipe I changed a little bit from @amazon_ashley on Instagram so it was Candida Clear friendly.   

1 bottle Pellegrino Water (I had 750ml)
1 to 1.5 cups raspberries (Her recipe called for 2 whole peaches.)
Juice of 1 lemon
1 Cup of ice (which I didn't do... I don't like ice in my drinks.  It is just a personal preference.)

Blend all together and there you go.  It tastes great!  You could even add xylitol (or honey for those not working on candida) to sweeten it up.  I don't think it really needed it but it always an option.  The only thing I would change is using the juice of 1/2 lemon instead of a full one.  It was just a little tart but still GREAT!

For those on Candida Clear- Try with blueberries, raspberries, blackberries too! 
For everyone else- Try with peaches or mango.  I bet that is delicious!

P.S  I used a hand blender that has come in SO handy.  It is from Costco ($20 I think) and I use it all the time.  It is great because you don't have to dirty a lot of things, it is simple to use and works great.  I use it to blend my smoothies each morning and it works perfectly.   

Enjoy!

 

 

 

My kitchen helper.  And sock stealer. 

A Not So Traditional Dinner

One of the things I have learned is that when eating healthy sometimes your 'typical' or 'traditional' meals are not so typical anymore.  For example my dinner...  First off- I wasn't in a mood to be creative and secondly I didn't have a lot in my fridge.  Time for a grocery run!  I had to come up with a quick creative idea and this is what I did.  3 eggs and asparagus! Not a traditional dinner at all.

You get your veggies in (cooked quickly on a skillet with coconut oil), as well as protein with the eggs (cooked in coconut oil on a skillet too) and a healthy fat (coconut oil)! Season with a little sea salt or garlic and you are good to go!

I understand this isn't an amazing recipe however I just wanted to shine light on thinking outside the box.  If you want a light dinner here you go!  If you want a good breakfast... here you go too!  Its always a good idea to get a healthy fat and protein in at each meal.  It keeps your metabolism going and keeps you full so you don't have any blood sugar crashes (aka getting shaky or so tired that you have to eat to get your energy back up).  Enjoy!

Also- if you are needing a warm healthy alternative to hot chocolate for this cool weather... click here! :)

New and Improved Silver Shield

Nature Sunshine has a new and improved Silver Shield!  The original Silver Shield was 18 parts per million and only 4oz.  NOW they have a 6 oz (4278-5) & 16 oz (4280-5) Silver Shield and they are 20 parts per million!  Not only is it larger... but stronger too!!

Silver Shield is a powerful anti-bacterial, viral, parasitic and fungal.  It is tasteless and great for people of all ages! (Infants, breastfeeding, elderly, and everyone in between!)  Besides ingesting it- you can put it in your eyes and ears too for infections! It is an amazing all around product!!!

There is a special going on till Friday (Sept 19th)!  Stock up while you can!

On the 6 oz
-Buy 5 get 1 FREE (offer code: 18086-9)
-Buy 9 get 2 FREE (offer code: 18087-5)

On the 16 oz
-Buy 10 get 10% OFF (offer code: 18108-2)
-Buy 15 get 15% OFF (offer code: 18109-0)

Double check at your check out to make sure you have the discount and correct products. 

Quinoa Burgers

I can not take credit for this... a patient sent me a link asking if these were okay on Candida Clear.  Of course I am always skeptical but this really does pass the test!  In the grocery store I usually skip over the frozen food isle beside veggies and fruit because each time I read ingredients they are no good... so I couldn't believe it!

They are called Qrunch Quinoa Burgers.  I found mine at Kroger (in the healthy frozen section) and she said they are also at Target.  They have a regular and a spicy Italian (which I didn't find to spicy).  You just throw them on a skillet with coconut oil (of course) for 2 to 3 minutes on each side and you have a meal!  Tonight we made the veggie 'pasta' with Costco Marinara, the Qrunch Burger and some fresh basil!  Yummmmmm!   Enjoy!  I have also attached the ingredient list... apple cider vinegar, coconut oil, and everything else is organic!

(Garrett said he lost a little bit of his manhood by eating veggie pasta and having these 'burgers.' :) He likes them though!  Don't let him fool you.)

 

 

They all look great!

 (Minus canola oil- but its organic and non GMO, so its as good as you can get)

System Packs from Nature Sunshine

Having trouble getting your loved ones taking vitamins or getting them into the office?  Some people wait till something is tragically wrong to go see a doctor so if you can kind of guess what area of their body needs help Nature Sunshine has created 'system packs' to help out.  Ready below for more info on the packs. 

Nervous System Pack
Soothe nervous system, fight stress, support more restful sleep

Circulatory System Pack
Targeted for improved circulatory health and heart function

Structural System Pack
Help build and strengthen joints, bones, connective tissue

Glandular System Pack
Nourish the glands, support mood, promote energy and manage stress

Hepatic System Pack (liver)
Improve liver health and detoxification with protection against toxins

Urinary System Pack (kidneys, bladder)
Targeted for kidney health and urinary system function

Respiratory System Pack
Support lungs, sinuses, and bronchials with powerful formula

Immune System Pack
Create a healthier environment and stimulate your body's natural defenses

Intestinal System Pack
Improve colon health- support cleansing, building, elimination and repopulate the gut with friendly flora

Digestive System Pack
Improved digestive function and may support immune health

For more info on the packs click the link
http://www.naturessunshine.com/us/general/search/?q=system+packs

 

If you have never ordered through Nature Sunshine click here

 

Disclaimer- These do not take care of a lot of root/deep issues people have going on, however they will help significantly if someone is not up for a cleanse or other protocols.  If a person doesn't feel better on them there is still hope- it just wasn't the right combination or there is something deeper going on.  That's when you give them the elbow nudge to schedule a visit :)

Panera's Hidden Menu- Candida and Paleo Friendly!

Going out to eat can truly be a challenge when on the candida cleanse and also when eating Paleo after.  It can be frustrating to ask for no this, extra side of this, no dressing- just olive oil please, etc.  So when I ran across Panera's hidden menu I couldn't believe it!  They have breakfast and lunch/dinner options.  No bread, no dressings except olive oil and lemon juice! Look below at the options.  I went this week and tried it out... It truly does exist!  You will never see it on the menu in the store so don't look for it.  Just keep a link to this page or the Panera one below to reference each time you go.  Enjoy!! (I sure did!)

Power Breakfast Egg White Bowl With Roasted Turkey

Roasted all-natural, Antibiotic-free turkey, egg whites, warm baby spinach, roasted peppers, and basil Pesto.

Power Breakfast Egg Bowl With Steak

Two all-natural eggs, seared top sirloin, sliced avocado & tomatoes.

Power Mediterranean Chicken Salad

All-natural, Antibiotic-free chicken, baby spinach, romaine, tomatoes, apple-wood smoked bacon, diced eggs, fresh squeezed lemon juice, and extra virgin olive oil.

Power Mediterranean Roasted Turkey Salad

All-natural, Antibiotic-free roasted turkey, baby spinach, romaine, tomatoes, red onions, kalamata olives, fresh squeezed lemon juice, and extra virgin olive oil.

Power Chicken Hummus Bowl

All-natural, Antibiotic-free chicken, with cilantro jalapeno hummus, baby spinach, cucumbers, diced tomatoes & red onions finished with fresh squeezed lemon & fresh chopped cilantro.

 

Power Steak Lettuce Wraps

Seared top-sirloin, leaf lettuce, cucumbers, diced tomatoes & red onions, basil pesto and finished with fresh lemon juice.

 

Go to https://www.panerabread.com/en-us/articles/access-into-paneras-hidden-menu.html for pictures! 

Healing Takes Time.

A Simple Variation of Pesto! (With Coconut Oil)

Are you ready for the 3 Ingredients... Walnuts, Coconut Oil (Melted), and Basil!

I made this on a whim because I didn't have pine nuts or olive oil.  I didn't want to use the typical Parmesan cheese in it either.  So I got creative and it actually worked!

I don't have exact measurements... Sorry!  In a food processor I threw in around 4 tbs of melted coconut oil, a large handful of walnuts and a large handful of basil.  That's it!  I feel like it worked perfectly and I made it for my veggie noodles (click here for the post).

I forgot to take a picture of it by itself... so you get a picture of my dinner.  If you look close it is on top.  Enjoy!

(Sorry if it doesn't look super appetizing... I promise it really was!)

$10 OFF Your Next Nature Sunshine Purchase!

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Switch Up Your Strawberries

This may be something silly but the way you serve foods can really change the way they taste or mix well with other things.  For example lets talk about strawberries.

You can cut them up for a snack or you can smash them for a whole different experience!  I think when they are in a mashed up form they taste differently- even more so like a dessert.  You can do this with any fruit and I think it tastes great!  You can spread them over muffins easily, add to your Greek yogurt, sprinkle with xylitol for a dessert, throw in the freezer for a little while to make a frozen dessert too!  I made the chocolate with xylitol and put this on top which was so good... recipe to come soon! :)  You can even throw this in your water and if you are feeling up for it add a little cucumber in there too! 

Again this may be a silly post but try it- experiment and see if the texture change makes a difference than just eating plain ol' strawberries over and over.  Enjoy!