Why We Don't Get Enough Vitamin D

So it is summer and most people are out in the sun, which is great! Sun exposure, done in a healthy manner is excellent for your body! Sunlight has been connected directly with mood, emotions, and energy levels. A lot of the connection has to do with vitamin D.

While truth be told, vitamin D is truly much more of a hormone than a vitamin. While it can be found in certain foods, our primary intended way to absorb D is though the sun. The vitamin D our bodies need, that comes from the sun is D3.

Most people think we are able to get plenty of that wonder vitamin from the sun. That's almost true. You have to understand the best way to absorb though. Unfortunately, the tips we've heard over the years are actually hindering our ability to take in and produce this much needed hormone. 

Things We've Heard That Have Hindered Our D3 Absorption:

1) Wear Sunscreen: Most sunscreens on the market contain so many toxic chemicals that wind up causing different types of skin cancer. Dr. Mercola covers this in depth.

2) Stay Out of the Sun From the Hours of 12pm-3pm:  For years most doctors have said to stay out of the sun during those hours due to the sun's strength during that time. The reason for that is it's also the most likely time of day to burn.there are ways to avoid burning and still getting the D3 you need.

3) Showering: I know this sounds funny, but believe it or not, showering with soap actually blocks D3 from being absorbed. The reason for this is the D3 is actually an oil created on the skin by the sun. This oil can take up to 48 hours to be absorbed. If each day we wash our bodies with soap we strip the D3 before we can receive it. Read what Dr. Mercola says about it here.

Ways to Stay Safe in the Sun and Get What We Need

1) First 20 Minutes Uncovered: All most people need each day is 20 minutes in the sun. Don't use any sunscreen then, and leave as much skin uncovered as possible. After that 20 minutes the application of sunscreen if you will be out for a while is okay, if it is a safe brand on the market. These can be found in health food stores. One brand I like is Badger. I actually sell my own safe natural sunscreen as well through Kingdom Health.  Another option is making your own.

2) Get Outside During 12pm-3pm: This is the best time to get the D3 you need. The sun is shining its brightest and most likely to produce the most D3. Stay hydrated by drinking water and  eat fruit in the morning. This will encourage a longer stay in the sun. Keep in mind the darker you are the longer you need to be in the sun. Darker skin tones do not adsorb D as well as others.

3) What to Wear: Wear natural fibers that are very light in color.This will reflect the sun's rays.  Also wear a hat.When water is involved, using rash guards can be very effective as well.

4) Bathe Like Europeans (Almost): Showering everyday with soap, due to it's natural pH, it strips our skin of all it's oils, including D3. You may say ewww to this, oh well, but only wash the spots you need to wash most of the time, if you get my drift. Only scrub down everything with soap once a week, and rinse the rest with just water. Take a shower every other day if you can. Avoid one everyday if possible. The "cleaner" you eat, as well as the use of essential oils daily while using organic unrefined coconut oil as a carrier oil for the essential oils will keep you clean, smelling fresher, and resistant to illness.

5) Use Essential Oils:By using 100 therapeutic grade beyond organic essential oils and other natural oils to stay clean, fresh, and burn free you'll be amazed at your results. Try carrot seed oil, avocado oil, and raspberry seed oil.

Should I Supplement? 

My short answer to that question is yes, everyone should supplement with D3 unless you live below the equator and you are out in the sun between the hours of 12pm-3pm everyday for 20 minutes, and you bathe only every other to 2 days.  I supplement with 4000-6000 IUs daily. Everyone is a little different. If I know I'll be in the sun I go lower. We need very high amounts of D3 for our bodies in comparison to what the FDA regulates. Dr. Joshua Axe talks about dosage recommendations here.

I hope you found this information helpful! Be healthy, be blessed, and be a good steward!

5 Things To Do With Quinoa (4)

During the "wintery" weather I love nothing more than a wonderful, healing, steamy bowl of soup. Soup when made at home is so very nourishing, economical, and can feed a family for several days. Include lots of local, seasonal veggies, organic herbs and spices, and be sure to use homemade bone stock for all of health benefits.

Soup is really versatile. If you are following a recipe, don't get locked in to ingredients. Explore your kitchen, use what you have, and play. Try a variety of of different flavors together, you may create a masterpiece in a pot. Don't skimp on the flavor with spices either, be generous. Do be careful if you like a little kick in your soup though. Keep in mind spices like cayenne travel far a wide in soup. In that case, a little goes a long way.

A "SOUPER" addition to soup is quinoa. Instead of chicken and rice, do chicken and quinoa or instead of noodles in your mom's minestrone recipe, swap it out for protein rich, gluten free, delicious quinoa! Really you can add it to any soup you like. It creates a really nice body in the soup as well. If you have any leftovers in the fridge, toss it in there. You will enjoy it!

Quinoa,Tomato, & Zucchini Soup Recipe

4 Cups Homemade Organic Chicken or Veggie Stock
1 1/2 Cans of Native Forest Whole Coconut Milk
1 1/2 Jars Bionutrae Organic Strained Tomatoes
4 Zucchini, chopped with skin on
1 Medium Red Onion, chopped
3 Fresh Garlic Cloves, minced
 2-3 Tbsp Organic Unrefined Coconut Oil
1 Tbsp Dried Organic Basil (Please feel free to use fresh if you have it, about 1/4 cup chopped)
1 Tsp Himalayan or Celtic Sea Salt
1 Tsp Organic Garlic Granules/Powder
1/4 Fresh Ground Organic Black Pepper
3 Cups Cooked Organic Quinoa

Directions:

 In a large pot saute the zucchini, onion, and garlic in coconut oil.
Once soft, add stock, coconut milk, and tomatoes.
Add the spices and quinoa.
Simmer on low to medium for 30 minutes.
Serve with salad & enjoy! (Truth be told, if you do dairy, this soup screams for a grilled cheese. Try paleo bread with goat cheese and a little fresh spinach...lovely!)

Truth About Non-Dairy Milks

If you are into the health scene, and are an avid blog reader, it's fairly old hat these days that dairy is not what dairy once was unless you own cows, sheep, or goats. Due to the high toxicity levels of hormones, antibiotics, and the dangers of pasteurization, ultra-pasteurization, and homogenization the milk at your local market is just pure, well, people hate it when I say this, but puss. All nutrition is lost, the body no longer recognizes it as food, and then eventually it starts to rebel.

I get asked all of the time, what about organic? Well, now you are doing a little bit better. The cows will not be treated with antibiotics or hormones. However, organic doesn't guarantee grass fed or necessarily that the cows are treated properly. It should, but it doesn't.  If cows are not 100% grass fed atleast most of year outside of colder times when certain hays or other types of grasses can be given, then they are not healthy moo moos. It's the truth. Just like us, when we don't eat what we were intended to eat, and get sick, the same thing goes for the poor cows. In my article on my making ghee I discuss this in detail. Here it is for referencing.

So on to the world of non-dairy milks. The cool thing is a milk substitute can be made from several grains, seeds, and beans. The big question is: are they healthy? My answer is yes and no. 

Pros

I think in general as a liquid substitute they are super! They taste good. They are easy to cook with as well. They do have nutritional value in general.

Cons or Things to Know

Non-dairy milks are NOT milk. These do not provide the same nutrition as gorgeous, lovely, organic, raw milk. They provide the same nutrition as the grain, nut, bean, or seed from what it was made. Please do not give these to babies under 1 year of age. Their digestive systems cannot handle them, nor could they ever be a substitute for breast milk.

Now if you buy store bought non-dairy milk, I hate to burst your healthy bubble, but they really aren't that healthy. Yes, I know....I felt the same way....WHAT DO YOU MEAN ITS NOT HEALTHY? Well, if you read the labels most of them have stabilizers, thickeners, sugar (except for unsweetened of course), preservatives, and are fortified with synthetic vitamins. Yes, even the organic non-dairy milks. So what you're drinking is mostly water (I have no idea if it's filtered) with chemicals and a little bit of whatever kind of nut, seed, grain, or bean it was in the beginning. 

Our bodies do not accept synthetic vitamins. Often times our bodies reject them, and we get sick from the synthetics. So when you see a label that says vitamin C, D, or calcium on your almond milk, orange juice, cereal, or whatever, that's not a good thing. You cannot make something fake become real by adding fake vitamins. Fortified means fake. Oh and that vitamin E is most likely soy based unless your milk says soy free. The vitamin D that is being used is D2, not D3. D2 can actually cause toxic build ups in our bodies. The vitamin C is always going to be ascorbic acid. That's an isolate and not whole vitamin C. This form causes vitamin deficiencies in the body. Calcium should almost never, now I say almost not always, be a mineral you supplement or get put extra into your food. Too much calcium can be dangerous for the arteries and actually be bad for dental health. Calcium, if you ever need it in a supplement, it should be plant based from greens or algaes. Our bodies do not do much with calcium from rocks and shells, which is the form calcium is usually sold.

There is also the consideration of the types of containers these milks are sitting in day in and day out on the shelves. Those boxes are called tetra packs. They are made with plastic, paper, and aluminum. Please try not to buy foods and drinks in them. They are a toxin factory leaking in the liquid. Also it's been shown with pictures how there is mold inside a lot of them, especially juice boxes.

Positive Side

Please don't beat yourself up if you have a half gallon of almond milk in the fridge. That's not the point of my post. This is simply to inform. I want to give you the truth. You are doing the best you can to be a good steward. You just need to weigh out what's important in your house and what you can change today. If store bought almond milk is it because little Johnny vomits with processed cows milk, and he loves cereal, then so be it. Stay within your means, do what YOU personally can.

The cool part is that many non-dairy milks are easily made at home! No heat is involved, so enzymes remain in tact, and you know just what's in it! I personally love hemp and coconut milks. I also really like almond and cashew milks.

I don't cook with the hemp milk though because the healthy fat in the hempseeds turns toxic when heated. It's great for smoothies, raw desserts, gluten free oats, and homemade cereal.

I do not drink soy milk or eat unfermented soy foods. They are very rough on the digestive tract, and cause hormonal distress. If you have an autoimmune disorder, you shouldn't either. 

I prefer the almond or coconut milk for cooking. They do great in soups and baking. If you have a good blender, you can make them too! 

Be aware that depending on what food you use, you may or may not need to soak it overnight. I have videos available for tutorials here. 

You will need what's called a nut milk bag. My business sells these. You can email Kingdom Health to place an order: marieligorria@kingdom-health.com

Now as for cost effectiveness, I guess it really depends on how much milk you are using. I would research getting those foods in bulk. Also I'd look into ways to use the left over pulp. Yes, you usually have some type of fiber pulp left over when you make them. This can be put in quick breads, muffins, or dehydrated into crackers.

Here's a simple recipe for coconut milk:

4 Cups Filtered Water

3 Cups Organic Shredded Unsweetened Coconut

Directions:

Put all in blender and blend very well. Get large bowl. Open your nut milk bag. Place it into the bowl. Pour a little blended milk into bag. Put the blender down. Pull draw string tightly on the bag. Hold the bag up over the bowl in one hand and pull or literally milk the bag. Continue this process until the blender is empty. Pour milk into a glass jar or carafe. Keep in the fridge for 4-6 days.

Be healthy, be blessed, and be a good steward!!!

Coconut Snow Cream

This is just a really fun seasonal post. We got almost 4 inches of snow here in the Raleigh area, which only happens every few years. A girlfriend of mine asked for snow cream recipes. I thought that sounded like fun! (Original recipe by eatinginnately.com)

Here's my version:

4-5 Cups of Snow

1/4 Cup Organic Whole Coconut Milk

2-3 Tbsp Raw Local Honey or Coconut Nectar

1 Tsp Organic Vanilla or Almond Extract 

1/4 Tsp Ground Ceylon Cinnamon-(optional; really good)

Directions:

Whisk everything in a separate bowl except for the snow. 

Then mix with the snow. 

Enjoy it! 

Eating Healthy On The Go

So I'm a single homeschooling mom, I'm running a health counseling business, I'm making and selling body care, plus I work  part time at a small health food store. I think it's fair to say that I'm busy. 

I love my life and all that I'm doing. It sure takes a lot of healthy fuel to keep me going though. In order to go at this hectic pace, I also need to make time to slow down. Guess what...I have great energy, but I'm not super woman. I need to rest and so do you. I really try to get in bed by no later than 9-9:30pm. I don't always succeed, but I'm mostly consistent. I'm an early riser, and true sleep is important.

I often wish I had two of me and that there were two extra hours stuck in the morning somewhere, but that's not the case. Getting good rest makes a huge difference. Guard your sleep time.

So back to the fuel, you might ask, what are you eating? The answer is I'm eating as simply as possible. I thought I'd give you a list of foods to have prepared or just ready produce so you can just grab them or foods easily warmed.

Foods to Prepare

Cook 2-3 cups of brown rice each week to use for just sides, to throw in soups, and to make veggie patties.

Make 2-3 cups of quinoa to have on hand to throw in salads or soups, for veggies patties, or bars.

Soak and cook 2 cups beans and legumes, alternate kinds each week to use for different dishes, throw them in salad, soup, tacos, or purée them for homemade refried beans. They are inexpensive and full of fiber.

Take the time 1-2 times a month to keep homemade organic chicken stock in the fridge. Really the nutritional benefits are immense, and you can make a quick soup if it's ready as well as cook veggies or grains in it. Then use the chicken meat...won't use it all in one week? Freeze some and take it out later.

Bake 6-8 sweet potatoes weekly. You would believe how these come in handy! They are awesome just to grab to warm up at work and eat. You can also mash the flesh though for various recipes. Leave a few unbaked too for roasting or sautéing.

Hard boil around 8-10 eggs and you will have a portable meal. There is super nutrition in farm fresh free range eggs. 

Prepare a pot of soup each week in the winter. Soup is wonderfully portable in a thermos. 

Having muffins and breakfast bars made and keeping them in the freezer is huge! Find a recipe you like and be diligent to make it. Make the toaster oven your friend with these.

Homemade trail mix is awesome. I keep washable snack bags available to fill with my own variety of trail mix.

Produce I Keep Around

Slice up organic carrots. If they are ready you can just eat them as is, roast or sauté them, throw into soup, or lightly steam them. Kids love carrots!

Chop up a head of broccoli and keep it ready. No time to make a salad? Grab some broccoli and home dressing, toss it in a mason jar along with a hard boiled egg-score! This makes for easy steaming too.

Chopped kale is a life saver. I get mine at the farmers market, 3 big bags for $5. It's not pre-chopped, of course I have to do it, but this superfood is worth it. Throw it in smoothies, soups, veggie patties, sautes, and of course salads. 

Grab a ripe avocado and a spoon as you run out the door! Seriously, it's full of healthy fat, fiber, and protein; the things are perfect. 

Organic apples are wonderful for snacking and chopping up for salads.

Always have plenty of onions, green onions, and garlic cloves around. They don't cost much and add tremendous flavor.

Prepared Foods/Condiments I Like To Have On Hand

Trader Joes or Kirkland Brand Organic Peanut Butter

Raw Almond Butter

Sunflower Seed Butter

Ziyad Tahini

Organic Maple Syrup

Coconut Sugar

Himalayan and Celtic Salts

Coconut Secret Coconut Aminos

Coconut Secret Coconut Nectar

Y & S Raw Honey

Local Raw Unfiltered Honey

Braggs Apple Cider Vinegar

Bionutrae Organic Strained Tomatoes

Jar or Two of 365 or Eden

Organic Apple Sauce

Native Forest Whole Canned Organic Coconut Milk

Spices: Ground Organic Garlic, Turmeric, Cinnamon, Ginger, Chili, Cardamom

Dried Herbs: Organic Black Pepper, Basil, Oregano, Dill, Rosemary, Minced Onion, Parsley

Nuts/Seeds/Dried Foods

Raw Cashews

Raw Almonds

Raw Sesame Seeds

Raw Pecans

Raw Walnuts

Raw Pumpkin Seeds

Medjool Dates

Raisins

Hempseeds

Flaxseeds

Chia Seeds

Sulfur-free Sundried Tomatoes Not In Oil

Quinoa

Brown Rice

Organic Brown Rice Pasta

Goji Berries

Shredded Organic Unsweetened Coconut (Flakes too)

Almond Meal

Cashew Meal

So there is a peek into my pantry and refrigerator. I hope the prepared food ideas were helpful. Be healthy, be blessed, be a good steward!

5 Things To Do With Quinoa (3)

I'm sure if you're anything like me you're busy and sometimes all you have time to eat is something you can grab as you're running out the door. So whatever it may be it had better be quick, easy, portable, and healthy.

Quinoa is packed with protein, fiber, and calcium. That makes it a super choice for breakfast! While it may not be the first food that comes to mind, I think you'll really enjoy the following recipe for breakfast bars.

Quinoa Breakfast Bars (Makes 6 bars; double it easily)

Ingredients:

1/2 C Chickpea Flour 

1 Cup Quinoa, cooked

1 Cup Traditional GF Oats

1/2 Cup Raw Walnuts, chopped

1 Tbsp Cinnamon

1/2 Tsp Baking Soda

1 Tbsp Chia Seeds

1 Tbsp Ground Flaxseed

1/2 Cup Organic Creamy Peanut Butter

1/3 Cup Coconut Nectar or Organic Maple Syrup

1 Egg

1/2 Cup Mashed Sweet Potato

1 Tsp Organic Vanilla Extract

Directions:

Mix all of the ingredients in a large mixing bowl. Grease an 8x8 dish with coconut oil. Press mixture into dish. Bake on 375 degrees for 20-25 minutes. Let them cool, slice, and serve. 

*Make a double to quadruple batch, slice them into individual pieces, and freeze them.

Be healthy, be blessed, and be a good steward!

5 Things To Do With Quinoa (2)

Yum, yum, yum....Here we are again talking about the wonderful, versatile, and yet simple quinoa! Today I have your second recipe for you. I think you will truly enjoy this one.

Are you following a Paleo diet right now? Do you love Italian cooking? Did you think you'd never have Italian again? I'm here to debunk that myth with a little twist from quinoa.

Whether you are eating Paleo or vegan this recipe will suit you. Outside of a salad those two eating types do not usually coincide. This recipe will allow you to bring all of your friends to the table for the main dish. Just make some grass fed meatballs on the side for the Paleo lovers :)

This is my version of lasagna. Yes, that's right, lasagna. No, it won't be your traditional with lots of cheese, although if you are not a strict Paleo follower you could totally throw cheese in this dish as well as if you are a Lacto-vegetarian. If you do that though, you might not stop eating...that's really tasty!

Quinoa Lasagna

Tip: If you know when you are going to make this, you could could your quinoa a day or two in advance to save time. Depending on the sized dish you use will dictate how much quinoa you need to cook as well as veggies. You can always lessen this amount. I'm using a 9x12 dish, so consider your dish size. In fact your veggies can be cooked a day before as well.

Here is a link on how to cook quinoa.

Ingredients:

• 8 C Quinoa, cooked (you will be layering with this hence why you need so much, so cook about 4 cups of dry quinoa)

• 64oz Favorite Tomato Sauce, yours or someone else's (about 2 jars, maybe get 1 more just in case you like more sauce)

• 2/3 Cup Nutritional Yeast

• 1 Small Eggplant, chopped

• 1-2 Onions, chopped

• 4 Fresh Garlic Cloves, minced

• 2-3 Zucchini

• 1/3 Cup Coconut Aminos or Tamari

• 2-3 Tsp Garlic Powder

• 3 Tbsp Organic Unrefined Coconut Oil

*Note: Paleo or Ovo-Vegetarians, adding two eggs mixed into the quinoa with the sauce will yield a firmer consistency out of the oven.

Directions:

• Cook your quinoa in a huge pot, 2 if you need to do so.

• While quinoa is cooking, chop your veggies. I always leave my eggplant skin on, but feel free to remove it. 

• Chop the into small to medium sized pieces.The veggies are like your filling.

• Sauté veggies till nice and soft in the coconut oil. Add more oil if needed. Add the garlic powder. When the veggies seem soft enough add the coconut aminos. This will flavor them nicely.

• Mix the nutritional yeast with your sauce in a bowl really well. I don't heat my sauce first, you can, but there's really no need. 

• Once your quinoa is ready mix about 1 C of sauce with about 2 1/2 C of quinoa. (You can potentially mix all of the quinoa and sauce together now to save time or you can mix as you go. If you find you don't need as much quinoa to cover the bottom of your dish, you will have plain leftovers to do with what you wish. If you happen to have leftovers mixed with the sauce you can easily throw that into a pan with a little extra sauce if needed and veggies or organic chicken for another meal.)

• Spread this on the dish fairly flat.

• Spread a layer of veggies on top of the quinoa.

• Repeat on top of the veggies with a layer of quinoa. 

• Repeat on top of quinoa with a layer of veggies.

• Repeat once more on top of veggies with a layer of quinoa. With this final layer of quinoa feel free to add some more sauce to spread on top.

*Option: Sprinkle Vegan Parmesan cheese on top, see how to make it here!

Cook Time

Bake your lasagna on 350 F for 30-35 minutes. I don't ever cover anything, because I don't use tin foil due to the aluminum. You can totally cover this if you want to though.

Hope you enjoy it! Be healthy, be blessed, and be a good steward!