Health foodie: Finding the (pH) Balance in Your Food Relationship

Health foodie: Finding the (pH) Balance in Your Food Relationship

by Julie Riley ♥ 2 Comments

Spicy foods and I have had a long time love affair in our food relationship.  It seems that now we are at least on a separation if not headed for limited contact relationship.  Our relationship literally burns my heart, among other things.  Heart burn, acid reflux, and bile reflux are serious conditions that do more than irritate.  Due to high acid production, it can erode your digestive system from mouth to intestines.  It can be painful and may even cause esophageal spasms.  Not being able to use your esophagus sucks at the very least and scary at times.  To find balance in your food relationship, you need pH balance- acid vs alkaline.  This doesn’t mean acidic food are bad all together, many have amazing nutritional value and for some people, acidity is needed.  For us fiery, acidic bellies- we need to tone it down and tailor our relationship.

It’s starts with “we’re on a break.” For some time or all the time or on a limited basis you need to quit these foods: caffeine, citrus fruits, cocoa beans (coffee/chocolate), tomatoes, spicy, hot temps, high fats, processed, fried foods.  A relationship with a medical professional may help you decide what that relationship will look like.  These foods are either high in acid or cause more stomach acid production.  If you are extra sensitive then avoiding most fruits, gluten, dairy, and onions may be of benefit.

So now what do I eat?  I truly did have a spicy food addiction.  In treating and making new relationship routines I have become a humongous fan of oats.  I like oats before, but it’s a whole new love now.  Oats are excellent for regulating blood sugar among many things but for the sake of stomach acid- it absorbs acid and helps regulate the guts.  Every morning I have oatmeal with raw honey and sliced bananas.  Every. Freaking. Morning.  Raw honey, it HAS to be raw, has amazing healing properties and bananas are on the helpful with the acid list.  Ginger in tea or added to a meal is another pH balancing friend.  Probiotics like yogurt, kefir, and kombucha will tip the pH scale in your favor.  And veggies.  Veggies are alkaline which is the yin to acid’s yang so to speak, especially those greens and carrots.  Avocados, herbal teas, nuts, seeds, tofu, amaranth, and legumes are other alkaline options for daily contacts in your food relationship.

Love red sauces.  Me too! What do I do with tomato based sauces to combat acidity? Carrots.  These handy veggies in a puree aid in leveling out tomato’s acidity.  Cooking time is important too.  It need to be limited and I do not cook my sauces over thirty minutes.  More cook time, more acid.  Spices and herbs can contribute to raising the pH level.  An example is enchilada sauce.  I either eliminate the chili powder completely or reduce it, the up the cumin by half more.  This can be applied to any enchilada sauce recipe or pin you see.  Below I have included how I make my carrot puree plus a recipe for a reduced acid pasta sauce.  The carrot thing really does work.

Carrot Puree

2 carrots peeled and diced in 1 cup of water.  Cook until soft and blend or food processor until smooth.  You can double to make extra to store or freeze for later use.

Reduced Acid Pasta Sauce

  • 2 ( 29 oz) can of Tomato Sauce
  • 2 cloves garlic, minced
  • 1/2 cup of carrot puree
  • 2 bay leaves (cue 90’s kid in school lunchroom memories)
  • 2 tablespoons basil
  • 1 tablespoon oregano

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Cooking: measure it, dump it, stir it, and cook on medium heat for about 30 minutes.

You can cook longer if you can stand higher acidity.  TBH- I love longer cooked sauces; however, they are not loving me back at the moment.  Care for your gut as it cares for the rest of you.

Please like share or pass along!

Namaste

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The Art of Letting Go

by Julie Riley ♥ 0 Leave a Comment

There is always something to let go. 

Sometimes it’s a thin thread of irritation of long lines, traffic, or a thoughtless action.  Other times it reaches the catastrophic level.  Then there is all in between.  When we do not let go, any where on the scale, it builds up.  It infects our mental health and manifests itself in our physical health. Stomach ache, fatigue, headaches, indigestion may all be emotionally driven.  Anxiety and worry may be fueled by a need to let something go.  The great news is that simple steps is all you need to arm yourself.  Not so great is that it is a process and it can be messy.  For the larger issues in life it takes multiple acts and time.  Trust that process and trust yourself to find ways to cut the cords.  Make your masterpiece of release and peace.

photo of multicolored abstract painting
Photo by Free Creative Stuff on Pexels.com
  1. Never suppress the emotion or issue.  Always acknowledge it.  It’s important to note what you are feeling, why you are feeling it, and it’s trigger.  Noticing and dwelling are two different actions. Noticing is as an objective description by you.  Dwelling is nose dive into the emotion with fingers pointed, often in many directions.  Note the feeling  Note it’s cause and it’s trigger. Write it if it helps.
  2. Say it. Breathe it. Release it.  You can say out loud or in your head, ” I release _______________ as it no longer serves me.” Inhale then exhale it out. When it’s something small, like your child says momma a million times,  acknowledgement and a good breath out is generally enough.

 Then again, sometimes it’s not.  

Even one is different and digging in deep to release looks different for everyone. 

Pick what jumps out at you. This is what you need at this moment.

  • Make it a ceremony.  Most happy moments in life are marked ceremoniously; by party, pictures, commemorative dates, etc.  Letting go can be one of those moments of joy for you to make space and unburden yourself.
    • Make a bonfire, I am all for setting – environmentally safe- things ablaze.  You can use an object or write what you want to release on a paper then throw it in the pyre.
    •  Light a candle. Its is a bit less dramatic; however, it is effective in marking this moment of letting go.  Repeating the statement in step two, reciting a mantra, saying a prayer are ways to enhancing your candle ceremony.
  • Write it out.  Write a letter to your younger self, future self if the letting go centralizes on you.  Journal or write a letter to a person to unload.  If you have letting go of a person or something between you and them, write to them.
  • Make literal art.  Coloring pages may help.  Create an abstract of what you feel.  Use your favorite medium and symbolism in an artwork.  Or create art that has nothing to do with it at all.  The act of creating aids in processing emotions and thoughts.
  • Confide or confront.  Sometimes a coffee or tea meeting helps to unleash those bottled thoughts and emotions.  A trusted and honest friend may help you process through all of them.  You may need to confront a persona and feeling ready to respectfully and firmly do so.  Do so.  You are not responsible for their actions but are in control of appropriately expressing yourself.  You might want to write it out first.
  • Meditation and prayer.  Clearing the junk in your head and heart are essential.  In one or several sessions, meditation and prayer give you the opportunity to process, organize, and offer your burden to the heavens.  My favorite is under moonlight. It is one of the closest settings I feel to my creator.  Put yourself in that literal space and head space to let go.

UntitledIn everything in your art of letting go find grace and love for yourself.  It’s important to know that you are in control of you and no one else.  You are worthy to be respected and other people are worthy to be respected.  When you meet at this intersection of kindness for yourself and others, it makes creating your masterpiece of release easier.  Inhale your comfort and exhale your complication, worry, irritation, etc.  Take up your brush and design your letting go.

Namaste

Find your masterpiece of peace

Next week may be what you need in your food life.  I and #thecalmRiley certainly did.  Say “YES” to leveling out the pH in your food relationship with new recipes and quick tips.

by Julie Riley ♥ 0 Leave a Comment

I want to say this sharing is because of recent events.  In honesty, these losses are indicative of a pervasive reality.  Mental illness is tucked in many corners of humanity, no one is immune.   In a little more than a week I am sharing the story behind my tattoo.  My story has much to do with my mental illness and my victory in my journey.  However, yesterday in the physical pain, fatigue, and mental frustration, I know all too well how quickly I could slip.  Therapy, chemical stability aid, inspiration, and reminders are necessary.  My tattoo is my permanent reminder.

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The largest part of my tattoo is a Lotus.  This flower is unlike many others, its survives in a wide range of temperatures and muddy waters.  I am a wife, mom, advocate, friend, artist, writer, sister, daughter.  Roles built over time and ones that I cherish.  With that I am a survivor of abuse and the social taboo it comes with.  I’ve been told that I shouldn’t share that part of my life because it would make others uncomfortable.  Then I became further isolated.  Anxiety and depression were the roller coasters of much of my life.  Panic attacks and withdrawn.  I felt voiceless.  I am a medical illness hurdle jumper with stumbles here and there.   I am an ADHDian.  It’s been a wide range in my life.  As a conqueror, I am not just blooming.  I am changing.  The butterfly right up on my shoulder symbolizes that crucial mindset of transformation.  I can and do choose to change how my past and current situations are used.  They do not wholly define me.  Written below all of this is 2 Corinthians 5:17.  Those are words I have held dear to for years.  Those words remind me that my Creator designed me for a great purpose and, like a lotus, my roots are deep to thrive despite the mud.  The act of creating is a process.  It takes time, effort, and there are mistakes.  Through the transformation and healing in mental illness, it is a similar process. My creation is flawed, but valuable all the same.

Here’s the thing.  There was a time the darkness was deep.  I didn’t believe in the value of my life and my silence festered the wounds.  It was baby steps, but I found that last shred of strength and sought help.  In the battle we need allies and professional ones.  If you are in that darkness, keep one foot in front of the other with hands out.  We need you.  There’s isn’t another you.  Seeking help isn’t weak, it’s boldness.  You have it in you.  To take it further, I have taken medication in the past to help me.  I found a natural path that works best for me.  It doesn’t matter the means: talking, breathing, medication, supplements, or do all of it.  Grab a hold of your life line.  My hope is that one day your story will become a tattoo, artwork, song, writing, oral story that will empower you and empower others.

Additionally, we need advocates.  Our perceptions on people with mental illness need to change. Perceptions on the illnesses themselves need to change.  The health care system needs to change.  Our interactions with each other needs change.  A simple start is giving grace, checking in with those around us, and be present.  Compassion and deeper connections are imperative.  Become aware of yourselves, others around you, and share resources for help. Be that shoulder.  Make that call.

As always, my soul honors your invaluable soul

Life Lines

National Suicide Hotline 

  • 1- 800- 273- 8255 Hotline
  • 1-800- 799- 4889 TTY Hotline
  • Suicide Prevention Website (online chat option and specific areas of help)

Crisis Text Line

  • Text Home to 741741

Domestic Violence

Sexual Assualt

Postpartum Support International

 

The Health Foodie: Coming to a Loving Place in Her Relationship with Food.

The Health Foodie: Coming to a Loving Place in Her Relationship with Food.

by Julie Riley ♥ 0 Leave a Comment

I am a girl who loves to eat.  Protein shakes are great for on the fly and nutrition punch in the gut/ for the gut. However, I want real food.  For so long I either mindlessly ate and neglected the attention it deserved or hated food because we didn’t understand each other and how to work together.  From leechy junk food who hangs around- in undesirable places- to that empty feeling calorie, I struggled.  After years of the love/hate tango we have finally come to healthy terms.

 

Our arrangements go like this:  I sit to eat and no longer eat on the run.  I was horrible about not taking my time and being thoughtless.   Now we have a time to be present in choices and time to be present at the meal.  This gives me the power to keep negative and unhealthy foods are under my control.   I have the right to be choosy in who shows up to dinner, lunch, breakfast, and in between. Especially salt and fats. I can say no and send them packing. Now herbs and spices provide the excitement in the relationship without the regret.  Protein, fruit, and veggies have an open door policy.  Except Brussels sprouts.  They are banned for life.  I won’t do it.  I just won’t.  No longer is the misguided goal to be skinny which brings resentment in my diet and to myself.  We agreed on nutrition with flavor to maintain a healthy body and mind, while feeding the soul.  Soul food is a real thing my friends. Cantina salsa and dark chocolate are what feeds mine.  Seriously, salsa on everything from taco to eggs.

 

 

 

Salsa and chocolate aside, one of my food loves is lo mien. Unfortunately, gluten and I are no longer are on speaking terms.  A lot of my favorites had to be re-imagined.  Thus pork with veggie lo mien is born.  Simple and flavored pack protein and veggies. Warning: soy sauce is involved.  It’s that salt thing. Low sodium is on the invitation list.

 

 

Ingredients and prep

 

 

Pork: lean/low fat cuts, about 4-5 ounces per adult person

Cabbage (green and purple): sliced or buy pre shredded

Carrots: diced or if you do it like I do, it comes with the pre shredded cabbage

Onions: sweet/vidalia- sliced thin   OR Green onions chopped small

Mushrooms: sliced thin

Ginger: powdered

Soy: remember, low sodium

Canola oil or extra virgin olive oil

Minced garlic: pre-bought or DIY

Optional: bok choy diced, kale sliced

 

 

 
We are totally normal.  No fancy kitchen and short staff.
Get cooking:
1. Get a skillet and turn the stove onto a medium heat.  Add a tablespoon of canola oil or extra virgin olive oil (either oil in a spray works too).  Lightly sprinkle ginger and minced garlic on one side of the pork.  Cook the pork in the pan.  I am looking for browning on the outside and no pink showing.  About 10-15 mins on each side- the thinner the cut the less amount of time each side takes.  Suggested inside temp for pork is 145 degrees Fahrenheit if you have a meat thermometer handy. Let it rest 3-5 minutes and you can slice and dice it how you want.
2. While the pork is cooking-  add a tablespoon of canola oil or evoo (thank you Rachel Ray) to a wok, skillet, or whatever will hold the veggies.  Some of us lack the gourmet kitchen but make it work.  Not all veggies cook equally.  Start mushrooms and onions (not green onions).  If you are cooking bok choy, add it in with the mushroom and onions.  Cook for 10 minutes or so.  Then add carrots, cabbage or that bag of pre shredded stuff and if you are doing kale or green onions, throw it in too.  I usually find the total cooking time for veggies is twenty minutes. Slightly soft veggies is the goal.   Those last couple of minutes sprinkle some low sodium soy sauce and some ginger powder to taste.  If you like a lot of either, let someone else add and taste it.  Keep it light.

 

Pork and Veggie Lo Mein

 

 

That’s it. Step one and pork done.  Step two and veggie lo mein done.  Constructive suggestions in how to improve our relationships in this specific area are welcomed.  Raving reviews are encouraged. You know, for the the food.
 

 

Namaste and nourish love

*originally published on September 17, 2017

Health Foodie: Using Nature and Nutrition to Subdue the Head Monkeys

Health Foodie: Using Nature and Nutrition to Subdue the Head Monkeys

by Julie Riley ♥ 0 Leave a Comment

 

 

Here me now- I am not claiming total head monkey control.  However, there are ways to quite them and get them mananged.  This has been HUGE for my daughter and I.  We have monkey riots in our heads often and they just needed to settle the hell down.

When the head monkeys are out of control they need to be fed.

First in a head monkey’s diet is sleep.  Lack of sleep makes them louder or controlling them harder. I am not sure which. Either sucks.  Set a iron clad routine.  For adults, around 10 P.M. and up around 6 P.M. following the rhythm of nature. If that time frame not possible, seven to eight hours where you are able.  Uninterrupted.  My kids and I are still in negotiations on that part.  Settle into a non engaging activity thirty minutes before bed time.  I absolutely CANNOT read  before bed.  Book are engaging and insomnia inducing for me. My daughter it’s the opposite effect. As a  matter of fact it can put her to sleep in the middle of the day, so she claims.  Find a relaxing activity you can walk way from.   Listen to your body. I have been sleeping in an extra when possible due to my iron deficiency and children.  I need the extra sleep.  I am not against sleep aids and if you need them use them with care.

Head monkeys love food.  What you feed them either fuels crazy or appeases them.  Avoid high fats, sugar, dyes, chemical/processed foods.  It reeks havoc on your nervous system and incites head monkey riots.    Caffeine needs to be on a short lease.  There are some studies showing restrained amounts of coffee in the A.M. help rev those brain engines, possibly- POSSIBLY- helping those with ADHD.  It’s not conclusive.   However, in small amounts I find it helps.  The best thing you can feed yourself is water. HYDRATE. Don’t give them a fighting chance.  Head Monkey grub should rely on protein and not just meat protein.  Even  good-for-you lean meat protein in high amounts taxes your kidneys.  Nuts, beans, lentils should be mingling with your chicken, turkey, and lean beef. Frequently. YOU NEED CARBS. Actually, the head monkeys do.  But carb responsibly.  Whole grains like oats, amaranth, brown rice, quinoa, barley are the bread/pasta ingredients to look for.  Avoid processed, refine, and white flour.  Especially bleached. Saying “bleached flour” out loud just literally tasted nasty.  Bleached?! Whole fruits and veggies are smart head monkey carbs and nutrients. Eat them. In abundance. Then watch those head monkeys quiet down.

What you eat is as important as how and when.  Breakfast needs to be a protein punch and the afternoon follows suit.  Afternoon is when you start to drop in your energy rhythm and wish for those kindergarten naps.  Eat a light protein snack.  Small meals space about two to three hours apart regulate your blood sugar, showing those head monkeys who’s boss.  Drink water all in between.

You may want to consider supplements depending on your head monkey issues. LISTEN CAREFULLY KIDS AND HEAD MONKEYS.  Supplements are not for all ages and can negatively interact with other medications.  Check and double check with professional input.  Vitamin Bs (“S”-plural) in a multivitamin for kids, multi or just B complex form for adults is great. The Bs work the nerve system with magnesium, its a head monkey massage.  Omegas are for all ages, stages, and reasons.  We are plant based omega takers but cold fish omegas are VERY helpful in head noise reduction.  If you deal with anxiety, depression, focus issues, etc safely used and effective supplement can help your extra head monkeys. Even if you take medication.

Now that the head monkeys are rested and fed.  Give them a run.  You need to get active- daily and through out the day. Simple stretches, standing up and down a few times when you have desk duty makes a difference. Commit to getting that heart pumping.  It doesn’t matter how you do it, just do. Then get hands on.  Head monkeys like creativity.  Everyone is creative and not everyone is a Picasso.  Coloring books are just as effective as a Pollock inspired endeavor.  Cooking is creative. Yay food! Working on cars. LEGOS! Just be open and get something in your hands.  If the monkeys are especially loud then meditate while hands on- shameless previous post plug on meditation .  A daily meditation practice is a great preventative for crowd control.  You need to empty the junk drawer but you may worry about the ability focus for so long.  Take five minutes as a starter and if you can go longer great, if not, that’s great.   It’s all about being intentional to help you focus on what you are creating for animal head control.

As of now my head monkeys are on a leash.  While I embrace their quirks and noise at times, the clock is ticking so I am going to go cook something.

My head monkeys namaste your head monkeys.  Find mental peace friends.

Aside

Health Foodie on Those Pains in the Neck.

by Julie Riley ♥ 0 Leave a Comment

It’s my birthday!! 🎂 At one time I thought 35 was really, really old. But here I am. Old. Ish. 🤣😉. It’s not so bad and most days are great. I have more wisdom and proud battle scars. Plus a deep appreciation for fuzzy blankets, time with loved ones, warm tea, and sleep. There are some realities of adding another year. Horrible knees since my teens, iron deficiency that impacts my muscles, and my spine is a degenerate. It creates some literal pains in the neck. Ouch. My lifestyle of wellness is to prevent as much as possible, to heal as much as possible, and to manage as much as possible.   For those pains in the neck, literal or not, we do have tools  in nature to cope, manage, and heal.  It is important to note as we continue that seeking a medical professional may be necessary.  In the case of my spinal degeneration, I sought a diagnosis and treatment plan.  My doctors works with my desire for a natural path and diminishing needs to for prescriptions.  With a tweaked food relationship, active lifestyle, and continuous at home therapy- I am slowly finding my groove again.

Food. It’s always been food.

Painless eating requires a dedication in intention and deliciousness.  Antioxidants, lowering inflammation, good fats are among the goals in your food relationships.  Whole veggies and fruits are the potent antioxidant providers.  Get lots of them and mix it up.  They all play a role in providing  your body is missing and reduce inflammation. Green tea is amazing in your daily routine for LOTS of reasons.  For the sake of this topic- its another antioxidant in the battle. Omega rich foods help increase best body function all around. Cod, Tuna, Salmon, Olive Oil, Flax seed, and Chia seeds are all the right Omegas you need in your food life.   The spicy in your food relationship is rather easy and it takes two.  Cayenne and Ginger.  Cayenne added to recipes is a powerful anti inflammatory especially to joints.  Ginger tea and in food is a stomach soother, muscle and joint relaxer, and head massage.  Drink and eat for ache healing.

It’s Essentially In Your Hands

Essential oils are an excellent way to utilize your largest and most absorbent organ for pain reduction.  There are companies that offer ready made oils for pain. However, you may want to customize with these basics.  One of my favorite essential oil blends right now for cramps and tight muscles is Vetiver and Eucalyptus with carrier oil in a roller bottle.  About 3 drops each does the trick.  Eucalyptus is potent and should be taken with caution if you have high blood pressure.  Other excellent options for tight muscles or cramps or painful joints are lemon grass, ginger, peppermint, and cayenne.  Cayenne is a fantastic for joints in food and oil. But it brings some heat, take caution.  Sore muscles and headaches/migraines benefit from similar essential oils as those for pain.   Some times a migraine/headache cause sensitivities to scents.  Test them one at a time to be sure one scent doesn’t irritate you.

Get Active. Sort of.

If your able, activity is beneficial to aches.  A light walk at any time, any length that you can handle is an excellent way to boost blood flow for reducing inflammation and working out kinks.  This increases oxygen, increases cell growth, and removes waste.  Adding a warming pad can have a similar benefit if you are not able to move.   It’s important to note that inflammation needs cooling like an ice pack (no more than twenty minutes).  Under medical care, get a consultation on what is best for you.  Light stretching is an gentle way to pull oxygen into your muscles.   Yoga is my favorite way to do this. Largely because yoga is so versatile and can be individualized with no equipment or lots of accessories. It’s up to you. A studio offering yin yoga or restorative yoga would be of benefit.  Yin yoga is the slowest – less poses being held longer with props to support your body.  Restorative is my constant to heal and build muscle that isn’t strenuous.   Yet, getting to a studio may be difficult.  There are plenty of yin videos on YouTube and the Down Dog app has a restorative option.  I am not linked to either of these companies;  however these are easy at home options.

My hope and prayer is that you find healing in these simple daily changes for a healing lifestyle.  Certainly throwing in a massage or acupuncture further the benefits.   Lots of love in your journey to healing and growing wisdom.

Please share. It would be a great gift!🙃

Namaste 💕🧘🏼‍♀️

That Gut Feeling: Recipe Add Ons

That Gut Feeling: Recipe Add Ons

by Julie Riley ♥ 0 Leave a Comment

Summer time is our busiest; however, for many this is the reverse when school starts.  To keep that amazing gut feeling in your food life we have a couple of recipes to add to the food relationship.   These recipes at substance, healing power necessary to sustain you, but not weigh you down either.   I find veggies and herbs are an excellent way to get the nourishment without a heavy gut discussion afterwards. These recipes of my favs in the food relationship, nourishes well and not complicated.

Mediterranean Inspired Pasta Dish- aka “I’m obsessed with olives and herbs”

Feed approximately 4 people

Ingredients

  • Pasta or “Pasta”: (pictured) g-free linguine or zoodles, linguine, fresh pasta, etc.  12 oz pasta or 2 zucchini
  • Olive oil 2-3 tbsp
  • Garlic cloves: 3 cloves, diced
  • Fresh parsley: about 1/2 cup chopped (optional add in dried parsley 2 tbsp)
  • Green olives: 1/2 cup diced
  • Roma tomatoes, 3 diced
  • Shredded parmesan cheese

Cooking

  1. For packaged pasta cooked as directed and set aside.  For zoodles, saute in 2 tbsp of butter for about 5 minutes or soft and firm.
  2. In a skillet pour in olive oil, garlic and cook on medium heat for about 5 minutes
  3. Add in diced tomatoes, green olives (if using dried parley add here) and cook for 3-5 minutes.
  4. Add in pasta or “pasta” and fresh parsley.  Cook for about 3 minutes
  5. Plate and mix in parmesan cheese in preferred amounts (I love cheese, no judgement from me)

Pasta and veggies are a favorite combo but I love tzatziki like none other, that with grilled veggies and flat bread, it’s an upbeat gut feeling.

Grilled veggies with Rosemary Flat Bread, Tzatziki Sauced

Feeds 4-5 people

Minus picky veggie eaters

Ingredients

Rosemary Flat Bread

  • Gluten free all purpose or Bob’s Red Mill 1:1 flour (g free),  all purpose flour (for g)
  • Dried Rosemary  2 tbsp
  • Garlic, 2 cloves diced
  • 1 egg
  • Baking powder 1 1/2 tsp
  • 2 1/2 cups of flour
  • 1/4 cup of milk
  • 1/2 cup of water
  • Olive oil

Cooking flat Bread

  1.  Preheat oven to 400ºF
  2. Mix dried ingredients first (flour, rosemary, baking powder, garlic)
  3. Stir in egg and milk
  4. Slowly pour half the water in to mix.  Each flour is different and some absorb water more that others.  As you mix, slowly add in the rest of the water.  Stop when the ingredients are mixed well but the dough isn’t sticky.  If it does’t become sticky, add a touch more flour.
  5. Drizzle olive oil on a baking sheet (it can be placed on a baking stone with no oil)
  6. Take a 1/2 cup size portion, roll into a ball and press flat.  All of this can be done with your hands.  No other tools required.
  7. Bake flat bread for 8-10 minutes on each side.

Just the Basics Tzatziki Sauce

Ingredients

  • plain Greek yogurt 5 oz
  • Dill, dried  1 tsp
  • lemon juice 1 12 tsp

Cooking

  1.  Mix all ingredients together and let it sit in the fridge for a couple of hours

“Grilled” Veggies

Ingredient

  • Zucchini  2, sliced long ways
  • Yellow squash 2, sliced long ways
  • Tomatoes on the vine 4, cut into quarters
  • Mushrooms 8 oz
  • Fresh oregano  1/2 cup chopped
  • Fresh parsley 1/2 cup chopped
  • olive oil
  • Optional addtions: olives (yes plz), red onion, eggplant, bell peppers, carrots

Cooking

There are two options here.  Throw it on the grill or bake.  Since our grill is O-3 (out of order) these directions are for baked.  I know the ultra professional tip is to give temperatures but if I’m honest-  I forget half the time (ADHD). Much of our relationships don’t have measuring tools, cooking veggies can be one of those instances.

  1. Oven preheated to 375ºF
  2. Drizzle olive oil on a baking sheet then lay out veggies on baking sheet(s).  Zucchini and squash cook the fastest, place them together.  Place tomatoes and mushrooms together as well.
  3. Sprinkle chopped oregano and parsley over veggies.
  4. Put in tomatoes and mushrooms first.  They need a good 15 minute head start.
  5. After 15 minutes place zucchini and squash. Cook an additional 10 minutes.
  6. Check veggies to make sure they are soft but firm to touch with a fork.  Or knife. Please don’t use your fingers.  Trust me.

Now.

Throw it all together in any combo you like.

Cooked veggies are easy to digest.  With herbs, vegetables reduce inflammation from gut to brain.  Grain sustains and adds fuel.  It’s a food relationship to satisfy and provide great gut feelings.  Come back next week for simple ways to deal with the aches and “pains in the neck.”  Subscribe and then your tools for an exceptional life comes to you. 🥘💌

Namaste 🥙🥐🍽

P.S. I am not a fan of spam- the “meat” or email.  Pinky-promise for only the good stuff- no email, app, or phone invasions.

Aside

That Gut Feeling: Basic Healing & Recipe

by Julie Riley ♥ 0 Leave a Comment

This week offered an excellent reminder of the importance of my food relationship being in balance.  When your stomach isn’t right, nothing is right.   My gut was hateful, largely due to my mindless choices and long term damage.  I am in gut healing, asking for forgiveness mode now.  It seems we are coming to an agreement.  That gut feeling affects everything, from mood to physical mobility.  When you can’t move because of your gut dysfunction, its real.

When you eat for your gut, you eat for the rest of your body.

Self care for your tummy starts with two basics: prebiotic and probiotics.  You need fiber, greens, whole grains- prebiotics.  It’s counter part or twin, is probiotics.  One isn’t complete without the other.  Probiotics are more than yogurt in it’s many forms. Kefir, sauerkraut, sour dough bread, kombucha (my fav!), tempeh, miso, cottage cheese are just a few sources of probiotics.  The twins need to be a daily part of your food relationship along with proper hydration.  Your gut needs water and you don’t need to carry a gallon around,  the fluidity in your food life  can be in a cup or on a fork or hands.  I will join you in all three methods.  Water cleanses and with many tea options, it can heal.  Get pre, pro – biotics with hydro for an much improved gut feeling.

When adding flavor with a gut boost there are quite a few herbs and spices to choose from.  Ginger is a potent to food and drink.  It’s awesome for bloating.  Parsley, Bay leaves, and Oregano specifically speak to your tummy as well.  Whispers of soothing, anti-inflammation, and healing.  Using these herbs like in the recipe push the good gut vibes with zest.

parsley 2
Parsley
bay leaf
Bay leaves
oregano
Oregano: fresh and dried

Braised Chicken with Veggies/Chunky Veggie Stew

Ingredients

  • Large Crock pot
  • chicken thighs 2 lbs or whole chicken cut into 8 pieces
  • Olive oil
  • Canned crushed tomatoes 28
  • 2-3 carrots- 2 inch thick slices
  • Onion quartered
  • Green beans (I opted for frozen this go round)
  • Chicken or Vegetable broth 15 oz
  • Oregano: 1/4 cup chopped or 2 tbsp dried
  • 3 Bay leaves
  • 3 cloves of garlic, diced
  • Salt and Pepper to taste
  • Optional add in veggies: brussel sprouts halved, mushrooms halved, kale, spinach, radishes, diced bell peppers

There are two paths: meat with veggies or total vegetarian. For vegetarians skip the long step one.

Cooking

  1. Braising chicken: drizzle about 2 tbsp of olive oil in a medium-hot skillet.  Place chicken in skin down first and cook for about 3-4 minutes.  You want each side brown.  Then place cooked chicken in a skillet.
  2. In a crock pot:
    1. Vegetarian: place all veggies then pour enough vegetable broth to cover 2/3 of veggies.
    1. With Chicken: pour enough chicken broth to cover chicken, then add desired veggies on top
  5. Then place herbs, salt, and pepper
  6. IMG-0615
  7. Chicken in, broth in, veggies loaded
  8. Cover and cook on a low setting for 6-8 hours with chicken, 4-6 hours with just veggies.
IMG-0628
Additions: roasted potatoes, crumbled goat cheese

You can add topping as you like. It’s hearty with tender chicken, veggies, and flavorful herbs.  I love simple as we have so. much. going. on.  Are you with me?  I want wellness with ease and a food relationship that speaks to good gut vibes.

Another recipe or two will follow shortly with more herbs for that best gut feeling. When you subscribe you get more in your food relationship! Please! Please feel free to comment on favorite dishes with any kind of herbs.  I love new additions in my food life!

Namaste and Loving Gut Feelings