What I Brought to the Birth Center for Lukas' Delivery

This is a long overdue post. When I was pregnant, a lot of people asked me what I was bringing with me to the birth center. I would say about a month before Lukas' delivery I started preparing my bag. Below I will go through what you see in the picture and why I brought it with me. Incidentally, I started this blog after shortly after having Lukas, but was unable to finish it due to adjusting to life with a baby again along with everything else. I'm so thrilled to be blogging again. I really missed it.

Diapers 

While we planned to cloth diaper, I didn't want to jump into something unfamiliar until we'd at least had our sweet one home for several days. A family member of ours always waited until the cord fell off to start cloth with her babies, that made sense to me, so I opted to try Earth's Best chlorine and fragrance-free diapers. I have to be honest, these did not really work well for us. I know some diapers do better on girls versus boys. I think this may have been the case. I swapped them out for Seventh Generation and I like them much better. (Update: We did cloth for 6 months and went back to disposables. At that point, we chose Honest diapers and when Thrive Market came out with their own brand of diapers we switched again, and have stuck with them. They are a great price and compare well to Honest in being safe and toxin free.)

Wipes

In the picture, you'll see BabyGanics wipes. I've since switched baby wipe brands as well to Young Living's Seedling's Baby Wipes. Young Living has a whole baby line now. It's really great. I'm obsessed with the wipes, they smell so good. I love them for hands on the go and to take makeup off too. They are truly the best wipes I've ever tried.

Essential Oils & Diffuser

I do not go anywhere without my essential oils. In addition to my go-to have to have with me everywhere case that is always in my bag, displayed above were the oils I blogged about here. I created a perineum skin regimen using the book Gentle Babies as a resource. I wanted to continue the regimen there in addition to using a few more oils for other needs to make our experience exceptional. They make our quality of life so much better emotionally and physically. I would never go back to not using them.

Due to the highest quality and standards, our family only uses Young Living Essential Oils. Did you know that Young Living tests their essential oils with a minimum of 11 tests 3 times at the begin of the process and 3 times at the end of the process? Did you know that Young Living does not use the land until it's been cleared of herbicides, fungicides, and pesticides for a minimum of 50 years? USDA organic standards are only 7 years clear. Did you know organic standards permit pesticide use, they are just "organic" pesticides, said to be much less toxic than conventional ones? Young Living doesn't use any pesticides. Did you know that you can visit many of the Young Living farms and distilleries? Did you know that as wholesale members you can even take part in the harvesting process? It all blows me away. There's nothing else like them.

Maxi-Pads

You really want to bring your own due to the same synthetic chemical problems with baby diapers. Conventional pads are loaded with toxins that can contribute to heavier bleeding and hormone disruption. I opted for the Seventh Generation brand since that's what Thrive Market carried. During the end of my pregnancy, I really appreciated anything that could be sent to my door. My belly was so big that it became difficult to drive.

Homeopathics

I am a huge fan of homeopathy. If you are not familiar with this wonderful form of medicine, then get acquainted. On a very basic level, it operates from the perspective of like to like. Treatments are extremely specific and they are lovely because they do not interact with anything. Although it is recommended by some practitioners to space out homeopathic treatments from essential oil usage. I used arnica pellets to support my body in pain and bruising reduction.

Water Bottle

I purchased a new water bottle due to the recommendation of my midwife. She advised me to use one with a straw so that I could easily sip the water instead of having to worry about tilting it during labor. I opted for the LifeFactory glass bottle with a straw. I love this bottle and still use it today. It is my favorite water bottle. I didn't want to sip my water from a plastic container. The birth center had a cold water filtration unit, so it was easy for my husband to fill for me.

Snacks 

At my natural birthing center, I was allowed to eat whenever I wanted. While I wound up not wanting to eat during labor, I was very hungry afterward. I packed a few organic Lara Bars and fresh fruit with me from home. I think fresh fruit is one of the most amazing gifts that you can give a new

Homemade Favorites

I love to make balms, butters, and herbal salves for the skin with essential oils and other natural, safe ingredients. In the picture you can see my Baby & Mama Salve, peppermint lipbalm, and my Belly Butter.

Where did you deliver your baby...at a hospital, birth center, or homebirth?

Helping you to be a good steward of your health,

Marie Brock, HHC

Green Smoothie Bowl

While I love the simplicity and health value that a smoothie holds, sometimes I want to chew my food. I still need simple, but occasionally like to step it up a notch, my choice: smoothie bowls. Have you ever made one? It's not rocket science. It's just a smoothie poured into a bowl with toppings. You can get excessively fancy or keep it simple.

You can get so much get nutrition into a smoothie. If you are not making them, then you are missing out. Yes, I can get smoothied out and I do take breaks when I get bored. I think it's thoroughly important to be mindful of our emotions and thoughts because they can trick us and tempt us into doing something that is not advantageous such as going through the drive-thru. While I believe in eating to live and not living to eat, there's nothing wrong with enjoying our food. So when boredom sets in, then it's time to do something different. Choose life!

I've made many different smoothie bowls. As I make more I'll take pictures and share my steps and ingredients. I really enjoy taking advantage of utilizing superfoods in my smoothies. They make it easy to maximize my nutrients.

In the picture above you can see the ingredients that went in the blender. 

Smoothie Ingredients:

2 Cups Tightly Packed Organic Kale (Costco)

1 Frozen Organic Acai Packet (Trader Joes)

2 Cups Filtered Water

1/2 Cup Frozen Organic Cherries (Costco)

1/2 Cup Frozen Organic Mango (Costco)

1/2 Banana

1 Tsp Organic Gelatinized Maca Powder (Trader Joes)

9 Sunfood Chlorella & Spirulina Tablets ( Thrive Market)

1/4 C Hempseed (Costco)

1 Tbsp Chia seeds (Costco)

1 Medjool Date (Costco)

Ice if desired

2 Drops Young Living Lime Vitality Essential Oil

I don't put the same items in every smoothie because I do like to change it up. I do love the ingredients above though so I thought I'd share why. Acai berries have an extremely high ORAC score. That means they contain an abundance of antioxidants, which means we are healthier. I like adding maca because it's great for hormonal balance. A key to life and vitality is consuming chlorophyll, basically, plants own superfood. Chlorella and spirulina are both algae packed with chlorophyll. They support natural detox and cleansing in the body as well. 

Directions:  

Put everything in the blender and blend, really difficult, right?! Pour it into a pretty bowl, and then top it.

The topping choices are endless. Choose what you like. Pictured above is dried unsweetened coconut, 1/2 banana, organic raw pumpkin seeds, Purely Elizabeth Blueberry Granola (I buy it at Thrive Market, or either Target or Whole Foods when on sale). I don't usually buy granola due to the fact that it's usually really unhealthy. This brand is fairly impressive with a low glycemic sweetener being coconut sugar and a healthy fat with organic coconut oil. It's organic and certified gluten-free...so happy!

If you have questions about the ingredients, need any tips, or want to share your favorite smoothie recipe, please comment below.

Helping you to be a good steward of your health,

Marie A. Brock, HHC

Overnight Oats...

I love oats so much, I cannot even express how versatile, and wonderful they can be in the kitchen. I, sadly, cannot consume them too very often. They are not a food my body loves too terribly much, so I try not to overdo it. Nonetheless, they offer quite the nutritious punch, and I will enjoy them on occasion. Such an awesome source of fiber! I always purchase certified gluten-free and organic. Oats have been shown to be highly genetically modified so look for that organic label. Oats are often cross-contaminated with wheat, so it's important to tell someone with a sensitivity or allergy to wheat whether or you use certified gluten-free oats or not.

So I super love breakfasts that I can prepare the night before to make my life more simple in the morning. Well in walks in all the foodie bloggers rage...overnight oats, so appropriate. I wanted to share how I prepared them the last time. It was super yummy, so much so that I prepped the next day again to have them the same exact way in the morning.

I always soak my oats with water and apple cider vinegar the night before to increase nutrient absorbance potential as well as making them more digestible. Here's how I typically soak them. I love that with overnight oats you do just that except just a tad bit differently.

Overnight Oats Recipe

You'll need the following for your base...

1 16oz Wide Mouth Mason Jar
1/2 Cup Organic Certified Gluten Free Traditional Rolled Oats
1/2 Cup Organic Full Fat Coconut Milk
1/2 Tsp Fresh Organic Lemon Juice (helps with making oats more digestible)
4 Drops Organic Stevia (WE use Trader Joe's)
3/4 Tbsp Organic Chia Seeds

Mix the above ingredients in the jar. Then layer the following ingredients in this order. I do this every time I make them. What comes after this may vary.

Toppings...

1 Handful Frozen Organic Raspberries
2-3 Tbsp Raw Chunky Almond Butter (We use Trader Joes)

Top with dairy free yogurt. I used Kite Hill Greek Almond Yogurt. Place it in the fridge. In the morning drizzle with raw honey on top and add such fresh fruit like I did with the bananas.

You can get really creative and top them with all kind of yummy options.

Have you made overnight oats? What toppings do you like to use?

Helping you to be a good steward of your health,

Marie Brock, HHC

What's Your Vision of Wellness?

Blessings today to you! Do you have a vision of what healthy looks like? I think we all do, and that's awesome! It is unfortunately far too easy to get distracted as well as discouraged and get off the healthy train. Remember it's a journey, not a single destination. It looks different for everyone, and we ALL need growth.

Today I'll share a snap shot of one of my weekly module exercises in my holistic wellness counseling program. I pray it helps you get one step further in accomplishing your goals of health and wellness for you, family, and friends.

Here is a peek into your virtual holistic health counselor's world. Above is a picture I shared last week on Instagram of my night stand. Right next to my bed, I keep closest to me the items that help me stay healthy: a picture of my lovies, the One Year Bible, Young Living essential oils and diffuser, my a finished mug of lemon and ACV water, a pen and small pad of paper, and my sleep mask.

What's Your Vision?

Do you have a vision board to help you stay on task? When I wake up in the morning the first things I see are those boards.



Creating a vision board really helps to keep me hold positive focus instead of waking up to negativity. There is so much yuck out there, and it is our choice to get sucked into it, or to look beyond. This is part of my healthy morning routine. I gaze over the board after I read my bible and meditate on how good God is and how I know He wants good things for me.

Two Sides

I have one side for professional goals and the other side is for personal goals. You don't have to have two boards, it's simply how I've chosen to break it up.

Professional Side

You don't have to have a professional side. Being a business owner this helps me to see goals and tasks to achieve as well as where I'd like to be professionally. On my board I actually printed out someone else's inspiring blog article and popped it up there because this woman is in a place with her business that I'd like to be. Even if you don't own a business or work out of the home, you might consider it though. Every stay at home mother reading this blog article is a professional home manager as well as the one billion other hats that you wear! You're beautiful, and yes honey, you work!

Personal Side

My personal side right now includes my Young Living calendar; those pictures inspire me. I also have up vacation spots I'd like to visit with my family. I included approximately how much each vacation would cost too. That's the getting real part is making the dream a reality, no matter how long it takes. Attaching a break down of food, tickets, transportation, ect really helps make it less pipe dream and more attainable. My fiance often says the phrase pie in the sky when referring to just saying things we would like, but not doing anything about them. Our personal goals and dreams are very important. When we lose them, and just go on with the mundane hum drums of life, we lose momentum, and forget that God put us here to live! Ultimately, yes, it's all about Him and service to Him. At the same time He put us here to enjoy life as well.

Personal goals for you might be to improve your immune system and digestive health. Examples of things to put on the board is first the reason you are doing this. So I would suggest in one to two sentences on a piece of paper to physically write out what your greatest desire is over all, then stick it on the board. Then include things like recipes to try, a picture of someone who inspires you, a new health tip, healthy grocery lists, pictures of items that encourage your progress like a cup of herbal tea, a bottle of Braggs Apple Cider Vinegar, or words like: grain-free, earth, deep breath, essential oils, planks, oil pulling, probiotics, squats, fermented foods, coconut oil...you get the idea.

Boards Will Travel

Recently, I attended this fabulous business building seminar by business mentor, Clare Luffman. Check Clare out by the way, she was awesome! She actually has her vision board in a binder. So Clare's active practice is to take her board with her even if she is traveling to be a source of support in her day no matter what happens. I loved that idea! So make this your own! If boards on the wall like mine won't work, maybe a binder like Clare's will! Maybe you could create both, so when you travel you won't be without that inspiration. Get creative, use your fridge, your bedroom mirror, or a blog if that works for you! You could digitally take photos of your goals and place them on the blog. Whatever style of board works for you, just do it!

This Is For You

If it seems silly, please try it. Maybe you have stayed on task for the most part up until now. If that's the case, a vision board could only be a boost to your progress.

Maybe you're like me though and on occasion people really discourage you or you get overly distracted. This is your chance to make an active practice of every time you get off track to return to your board. Tack up something new, look at the positive changes you've made, and just be still with God asking for His strength and help.Your board will grow and change as you do. You will add things and take them down.

Helping you to be a good steward of your health!~Marie A. Ligorria, HHC


Visit my website for your FREE health history consultation!

Oil Pulling (Natural Cleansing Support Series 1)

January is the start of the New Year. It's a great time to start fresh and commit to healthier habits. Many of you may be wanting a way to recharge your system and rid it of accumulated garbage throughout the year. This article is part one in a series on detox. Here I will present safe practices that can be used throughout the year by most people. I would urge anyone who wants to emply these methods to already be on a daily, healthy eating regimen. That is the first step to physical wellness. If not, start there, and come back to this series.

Oil pulling is a several thousand year old Ayurvedic form of natural, safe detox for the body. This method is able to pull impurities through the mouth. Depending on how long you perform the method will determine your results. 

There are many reasons to detox in this way. People suffering from anything such as acne to dental problems have experienced positive results. This is a long time used safe practice. It is gentle and noninvasive.

So what you do is in the morning, first thing before eating and brushing your teeth, you take 1 tbsp of a good oil, and you swish in your mouth for 20 minutes. Then spit it into a trash can so the oil doesn't accumulate in your pipes. 

Brush your teeth immediately after and rinse well to remove any released impurities. Rinsing with a therapeutic grade essential oil blend like Young Living Clove Oil or Young Living Thieves Vitality Oil, water, and Himalayan salt would be a great to support your wellness after you oil pull. To create the oral rinse  use 8 ounces of water and 1-2 drops of clove oil plus a pinch of Himalayan salt. The salt helps the oil emulsify into the water. I do not recommend regular table salt because that contains synthetic chemicals and bleach. Another great option for rinsing is the Young Living Thieves Mouthwash.

As for length of time, it really varies. If you have a deeper condition then oil pull longer. The minimum time would be 2 weeks. The maximum time is up to you. I would personally recommend a month of oil pulling.

Traditionally unrefined untoasted sesame oil was used. As of late a popular choice is organic unrefined coconut oil due to its already natural detoxing and antibacterial properties. That is the oil of my choice. If you use coconut oil and it is solid, don't worry. It will easily liquify in your mouth. If this grosses you out, you can melt it by put a tablespoon into a glass jar. Then put it into a small pot with some water. Bring the water to a boil on the stove. Once the oil is melted you can take it out. Test it on your clean finger to make sure it's not too hot for your mouth. Never use a microwave to liquify the oil. The microwave will damage the properties of the oil. To learn more about oil pulling from Dr. Joseph Mercola, Osteopath and expert on natural health, read here.

Do you oil pull? How long have you done so or how often? Share with me below!

Be healthy and blessed! Helping you to be a good steward of your health!~Marie A. Ligorria

Creamy Potato & Mushroom Soup

Do you know what freezing rain outside means? It means I'm making soup! I love making soup so much! It's a great way to use up just about everything still hanging out in the fridge, it's super nutritious, and tastes outstanding!

Kinda cute how your kids think like you sometimes. My 14 year old requested potato and mushroom soup. Those were exactly the ingredients that I had put on the counter. I wanted something warm and comforting. Nothing like a hug from potato soup. 

I utilized some really healthy ingredients to give a nutritional punch with every bite.  Most ingredients were organic to eliminate genetic modification, herbicides, pesticides, and fungicides. Did you know that these pesticides build up in our bodies, and certain one mutate in our guts, and grow inside our gut, then damaging healthy flora that destroys our natural immunity? It really does make a difference whether not we eat organically and sustainably grown foods.

Ingredients & Nutrition Facts:

2 LBs Organic Red Potatoes, diced with the skin on: Always buy potatoes organic, they are heavily treated with pesticides. Eat them with them skin on for fiber and a slower release of sugars in the body. Red potatoes actually have less sugar in them than other potatoes. They are rich in vitamin C, B6, and potassium.

1-2 Organic Leeks, washed well, sliced: Rich in vitamin K and maganese leeks are a member of the same family as garlic and onions. They also provide soluble and insoluble fiber, and great flavor!

2 Organic Celery Ribs, diced: This gut friendly, anti-inflammatory food is rich in vitamin K and many antioxidants.

1 Medium Onion, diced: For cell renewal and flavor

3 Large Garlic cloves, minced: for wonderful flavor (unfortunately the antibacterial properties are killed with heat)

 3 Cups Organic Greens, roughly chopped (could be whatever is in the fridge or freezer, kale, spinach, collards, Swiss chard): These are Superfoods all on their own! To get loads of fiber, vitamin C, and chlorophyll to keep the blood clean.

2 Cups Shiitake Mushrooms: They taste awesome, give a meaty like texture, and are super awesome for the immune system!

2-3 Tbsp Organic Unrefined Coconut Oil: for healthy fat and to saute veggies

7 Cups Homemade Bone Broth: So very good for you and healing for the gut as well. It is full of vitamins, minerals, and healthy gelatin. Read here for more information as well as how to make it.

1 Can Native Forest Coconut Milk: (I only use this brand because it is organic and the cans are NOT lined with BPA.) This adds healthy fat, minerals, and creamy yumminess

1 Can Native Forest Coconut Cream:  For extra lovely creaminess. (I only use this brand because it is organic and the cans are NOT lined with BPA.)

 2 Tbsp Coconut Secret Coconut Aminos: For flavor and added minerals

2 Tbsp Braggs Nutritional Yeast: This is an inactive yeast rich in B vitamins that gives a really nice almost cheesy flavor

1 Tsp Celtic Sea Salt: Himalayan is fine as well, use real salt for minerals

1/4 Tsp Organic Black Pepper: Just for flavor and antioxidants

Fresh Organic Parsley: for a garnish and extra fiber, chlorophyll, and vitamins

Instructions:

 *You'll need a good cutting board, a blender, a large pot, and a good knife

Prepare veggies

Saute in a large pot the onion, leeks, garlic first in oil, soften them,  then add potatoes and greens, saute 3-4 minutes low to medium heat

Saute the mushrooms and some oil in a separate pan, brown a bit

Put half of the sauteed veggies from the pot into a bowl (you're going to blend these; not the mushrooms)

Add a little bit of the sauteed veggies in the bowl and a little broth to the blender (if you have an immersion blender then everything can just stay in the pot), blend a bit of broth and veggies at a time, and pour back into the pot; I found doing a little at a time makes less of a mess (You can potentially blend all of the veggies from the pot, but I opted to leave some whole, totally up to you, do blend some though)

Pour the remainder of the broth into the pot along with the mushrooms

Now the coconut milk, coconut cream, nutritional yeast, salt, pepper, and aminos can go into the pot, stir, simmer for 25 minutes on low heat

*Meat Eater Tip: I don't do meat, but my guys do, so I warmed up some shredded chicken that I already had and threw it in their bowls!

Serve with a salad and a slice of this quiche for a fantastic meal!

Be healthy and blessed! Helping you to be a good steward of your health!~Marie A. Ligorria, HHC

Easy Homemade Green Salsa

On New Years Eve afternoon I was out grocery shopping preparing for a small get together at my home the next day. While on the phone with a friend talking about menu, I was undecided about salsa choices due to tomatoes being out of season locally. I was very dissatisfied with my store bought options. Due to my frustration making my own was the only route that made sense. After all you cannot throw a Mexican themed event without good salsa!

I'd watched my sons' grandma make it a gazillion times, so I knew it was simple enough. I opted for green salsa because of its ease and that good tomatillos were in abundance at the market. I'd put my own twist on it. Normally she makes spicy salsa, and I'm not a spicy food kind of girl. To the recommendation of my friend, I broiled the tomatillos. I cannot believe I never made green salsa myself before! I'd made red tons of times. Green over the years has actually become my preference due to flavor, so enjoy!

Ingredients: 

1 LB Tomatillos

1/2 Small to Medium Red Onion

1 1/2 Cups Frozen Organic Green Bell Peppers

2 Large Garlic Cloves

1 Tbsp Organic Unrefined Coconut Oil

1 Whole Green Onion 

2 Tbsp Fresh Organic Lime Juice

1 1/2 Tsp Celtic Sea Salt

Pinch Of Organic Dried Cayenne (add more if you like heat)

1/2 Cup Filtered Water

Directions:

Broil the tomatillos on a baking sheet, each side 4 minutes, a little black is good for flavor

Sauté the onion, bell peppers, and garlic for 2-4 minutes in the coconut oil

Add everything to a blender, don't over blend, a little chunky is good

Be creative and top different foods with the salsa. Below is my favorite dish with it.

Tomatillos are so good for you! They have a ton of magnesium, phosphorus, and potassium...so super mineral rich.  They are a good source of folate as well.

Do you have a favorite salsa recipe or another way to use tomatillos? Share it below! 

Helping you to be a good steward of your health!~Marie A. Ligorria, HHC

Sweet Potato Crust Quiche

I love the excitement of Christmas morning! Getting everything just right, preparing to read the story of the birth of the Lord out of the Bible with kids, singing Yeshua, Happy Birthday, and so on. 

I really enjoyed our small tree this year. The past few years I've not enjoyed the process of the tree at all or the lights outside, things of that nature due to convictions in my heart about paganism. I've allowed the kids to take out the tree though and decorate because well, He who is in me is greater than He who is the world. My God made the trees after all, and my sons know who the Christmas story is all about. We never did Santa or went overboard with gifts. So this year we actually gave away our artificial larger tree, and purchased a real tree to support the local farmers, as well as to keep it simple. Again, since the kids find this fun to do, I let them decorate it. 

My favorite part is celebrating the Lord in fellowship with friends and family. Below is picture of my dear sweet friend, Aly and I in the kitchen amidst food prep and chaos.

My joy after fellowship is feeding my loved ones well. I like to do new things in the kitchen since it is my happy place. While some people find cooking labor intensive, it is a source of creativity and stress release for me. So for a bit of inspiration I searched out some recipes. I decided upon an idea from Kelly at The Spunky Coconut. We love eggs in my house, and  quiche is always a hit here, but I desired a twist. That's exactly what Kelly gave me with her "Oven Omelette with Sweet Potato Crust." My filling is different. Here is my twist, I hope you like it!

I apologize for not taking better pictures of the process, but you're smart, you'll catch on I'm confident. 

Sweet Potato Crust Quiche

Ingredients:

1 Organic Small to Medium Sweet Potato, Peeled

1 Cup Organic Black Beans, Cooked

1 1/2-2 Collard Green Leaves, Chopped

3/4 Cup Quinoa, Cooked

1 Large Fresh Garlic Clove, Minced

8-10 Farm Fresh Free Range Eggs

1 Tsp Celtic Sea Salt

1/4 Organic Black Pepper

1 Tsp Organic Garlic Powder

1/2 Tsp Organic Turmeric Powder

3-4 Oz Soft Goat Cheese

1Tbsp Organic Unrefined Coconut Oil

Directions:

Preheat the oven for 350F.

Sauté the collards and minced garlic lightly in the coconut oil.

Whisk the eggs, salt, pepper, garlic powder, and turmeric in a bowl.

In a large pie plate, grease it a bit with some extra coconut oil, and put thin slices of the sweet potato, not layering, on the plate. (If you have extra slices, fry them up in a sauté pan in some coconut oil, yum!)

Put the beans, quinoa, and collards in the pie plate on top of the sweet potatoes. Then pour the eggs on top. Next crumble the goat cheese on the eggs and veggies. 

Bake it for 40 minutes. Then slice and serve hot. 

It's really super yummy and good for you. The quinoa I used was just left over from the day before. The sky is the limit.

I actually made two different kinds that morning. The other filling I used instead of collards, black beans, and quinoa was 1 1/2 cups of shiitake mushrooms and 1 1/2 cups frozen organic mixed bell peppers, sautéed in coconut oil. The other ingredients were the same. I wanted variety, plus I knew my mom would like one and my dad the other. I had all on hand, so it was easy. 

Let me know below if you try this recipe. Hope you and your family enjoy it! Be healthy and blessed! Helping you to be a good steward of your health!~Marie A. Ligorria

Gluten Free Gnocchi

A labor of love occurred yesterday for my birthday/Christmas dinner. I prepared my favorite salad, pan fried wild sockeye salmon in a little coconut oil and coconut aminos, roasted leg of lamb with organic potatoes and carrots, steamed broccoli, plus one of my favorite dishes of all time, gnocchi.

I have not had gnocchi since going gluten free about 5 years ago. So for those of you unfamiliar to gnocchi (No-kee), it is like a pasta potato pillow. Typically gnocchi is a blend of potatoes and wheat flour. Sometimes you can find them made with ricotta cheese. 

I remember first having them at an Italian restaurant back in my hometown of Langhorne, PA. Gnocchi, no matter what they are paired with make such a unique and pleasant dish. 

After doing a little recon on ingredients ideas and the actual "how to" of making them, I thought that Christmas Day would be a good special occasion to try them. I made this mine by using what was in house. *This is not a Paleo, vegan, or nightshade free recipe. I'm working on a Paleo version so friends can experience gnocchi too.

Homemade Gluten Free Gnocchi

1 Cup Organic White Rice Flour

1/2 Cup Quinoa Flour

1 Tsp Celtic Sea Salt

2 Organic, Free Range Eggs

2 Lbs Organic Yukon or Golden Potatoes

Directions:

Preheat the oven at 400F. Bake the potatoes with the skin on for about an hour. You are trying to achieve a nice softness. 

In a small bowl whisk the eggs and salt.

In another small bowl mix up the flours. Then dump on top of a very large cutting board. 

So here come the laborious part. You will need a potato ricer (looks like the one below).

Once the potatoes cool, peel them, and you will put the potatoes one at a time in it. (Now important AGAIN you will need to PEEL the potatoes before putting them in the ricer.* The potato in the picture is not peeled.)

Press the potatoes through the ricer on top of the flour on the very large cutting board. Pour the whisked eggs and salt on top. Using clean hands mix everything together into a nice bread like dough, not really sticky. It might take some work to get it to that point. Add more flour if need be. 

Once your dough is a nice texture roll into a ball, or several balls, then into a snake. Slice into bite sized pieces.

Now if you want, and only if you want, you can press the indentation of a fork for a design into the top. 

Cooking them is super duper easy and fast! Just get a large stainless steel pot and fill it with water. Just like pasta, wait until the water boils. Put the gnocchi into the boiling water. They will sink for about 2-3 minutes. Once they pop back up give them 1-2 more minutes, and that's it! 

Gnocchi are great with red or white sauces. Below is the sauce I made on the fly.

Creamy Tomato Sauce

2 Cups Shiitake Mushrooms, chopped

1 1/2 Cups Frozen Organic Peas

2 Tbsp Organic Unrefined Coconut Oil

1 Jar Of Bionaturae Organic Strained Tomatoes

1 Can Organic Native Forest Whole Coconut Milk

1 Tbsp Organic Garlic Powder

2 Tbsp Braggs Nutritional Yeast

2 Tbsp Coconut Secret Coconut Aminos

1 Tsp Celtic Sea Salt

1/4 Tsp Black Pepper

In a skillet sauté the mushrooms in the oil on medium for 2-3 minutes. Next in a large stainless steel pot add the mushrooms and the rest of the ingredients. Simmer on low to medium for 8-10 minutes. 

Pour the sauce over the gnocchi and enjoy! Add a little Pecorino Romano for extra yumminess if you eat cheese.

Be healthy and blessed! Helping you to be a good steward of your health! ~Marie A. Ligorria

4 Things You Can Do When You're Sick

Do your best with the resources that you have to stay healthy, and you will be blessed. That is the truth. Our health is a gift, and we honor God by preserving the gift that He's given us. The fact of the matter is though that we don't live in a perfect world, and sometimes we get sick. So while Kingdom Health as a whole is all about healthy preventative measures, the question remains what do we do when we actually do get sick? It happens to all of us, so here are a few natural, safe options to beat the cold and flu at home should it knock at your door.

Four Things You can Do When You Are Sick

 1) Rest, you absolutely, positively, must rest! You are not doing anybody any favors by going to school, work, or doing mountains of laundry...it will be there tomorrow, happily waiting, I promise. Your body needs downtime. No guilt necessary Mommas! Yeah, I know, I get it too. So stop it and go to bed! Even if you work strictly from home, your mind also needs to turn off temporarily so stress will decrease. Stress is the number one reason in the United States that people fall ill.

 2) Lots and lots of fluids are key here to flushing whatever unfavorable virus or buggie you have going on in your body. Now a good place to start is with good old fashioned water, spring or filtered. Drink as much water as you can muster. When we get run down, it's these times we actually forget to drink, so make it important. It's far too easy to become dehydrated when you're under the weather.

Other great choices for fluids are herbal teas. I especially like Traditional Medicinals Teas. Keeping a couple boxes of their Seasonal Sampler would be a good step for some healthy teas for immune wellness if you aren't a tea snob with a bunch of loose teas like I am. 

Raw organic coconut water is another winner. You want raw to avoid heat killing the beneficial nutrients and organic to avoid the heavy pesticides. Coconut water is the clear liquid inside young coconuts.  It is packed full of electrolytes that the body loses do to dehydration or loss of sweat.

My younger son always requests this smoothie when he is sick. Here is the recipe so you can try it at home.

Vitamin C Burst

2 Organic Oranges, peel them leaving the white on, throw right into the blender

1/2 Can Organic Whole Coconut Milk, I like Native Forest Simple or Thrive Market Brand, get them here

1 Cup Raw Organic Coconut Water, I like Harmless Harvest(You can use regular filtered water if you don't have this)

1 Tbsp Pure Synergy Radiance Vitamin C Powder

1 Tbsp Organic Raw Honey, I really like the Y&S Eco Brand, but local would be awesome too or Manuka 20+

1-2 Tsp Braggs Apple Cider Vinegar

1 Cup Filtered Ice Cubes

A favorite hot drink of mine below, which takes a minute to get used to, but works wonders is something I learned a long time ago. It never fails me, most effective at the onset of illness, but still helpful during a full blown infection.

Hot ACV Tonic

1 Raw Garlic Clove, cut in half

1 Inch Hunk Raw Ginger Root, peeled

2 Tbsp Braggs Apple Cider Vinegar, if you buy another brand make sure it is UNpasteurized and organic

Pinch of Organic Ground Cayenne

Mug of Hot/Boiled Filtered or Spring Water 

Place the above ingredients into a mug. Let it steep for ten minutes. Then add 2 Tbsp Raw Organic Honey (Manuka or Local works fine) when ready to drink, but not beforehand. Honey has antibacterial benefits and you don't want to kill them with the extreme heat. 

Real Chicken Bone Stock

So this is not an old wives' tale, there is so much nutrition to homemade chicken bone broth. When you are fighting infection, chicken happens to be best. The minerals in the broth are so easily absorbed this way. According to The Weston A. Price Foundation this all due to the gelatin from the bones. Click here to read more. So as much as I talk about a plant based diet being really healthy, there is no substitute for animal broth. Veggie stock is simply not the same. When you're sick, drinking a few cups of the broth a day is really soothing and healing. You can do this as an actual soup, or just drink the warm broth like tea.

Here is how I make mine at home.

1 Organic, pastured raised whole chicken or 2-3 pounds of bones (include feet if you can)

3 Organic Celery Ribs, sliced in threes

3 Organic Carrots, real carrots you cannot cheat with the baby ones, don't peel, cut/chop

1 Whole Onion, cut into quarters

2 Tbsp Braggs Apple Cider Vinegar

A Few Inches of Turmeric Root, if you have it 

1/2 Bunch Organic Parsley, loosely chopped (Add at last ten minutes of cooking)

This is really simple!  I just put everything (except for parsley) into a large stainless steel stock pot, chicken is whole, and veggies as stated. then I fill the pot with filtered water just cover ingredients. Bring it to a rolling boil, remove scum that rises to the top, then simmer on low for 6 to 12 hours. Add the parsley at the last 10 minutes. After that I turn off the fire and let it cool. Then I put my stainless steel mesh strainer over my very large glass measuring bowl. It has a spout so it makes for easy pouring. I go through it rather quickly because I use it for all different cooking purposes. I store it in mason jars. You can freeze it if need be. Use the chicken meat throughout the week or freeze it and discard the veggies.

4) Have you ever used a neti pot? It is an old Ayurvedic Medicinal practice used for cleansing the nasal cavity of intruders and irritants. This is a wonderful practice to employ even while you are not sick. For anyone susceptible to headaches, consider the neti pot. So the neti pot kind of looks like the little genie's lamp with an opening at the top. In it you lukewarm filtered water and micro-fine salt. Most neti pots come with a packet or two of it. I really like the ceramic ones to avoid any BPAs and phthalates. You simply fill the pot with the water, put in some salt, and then comes a little maneuvering. You have to stick the spout of the pot at the opening of one nostril, tilt your head, and the water will come out the other side. This will push the impurities out and help relieve pressure and infection.

5) People usually ask me about supplements during illness. What my family likes to use is a combo of elderberry extract and olive leaf extract. I find combined, these help cut down the duration of an illness. Depending on the age of your family members will dictate how much of each they'd take and what they'd take. I've made my own elderberry syrup as well as purchases the extract from the store. I prefer liquid extracts to syrups from the store because the extracts don't typically have any other preservatives. Even the more natural brands have those like citric acid, which is almost always GMO even in organic products. I really like Herb Pharm and Gaia Herbs. Since my sons are older I don't mind the minute alcohol base the extracts are made with to preserve the herb and bring out it's properties. If you do, look for alcohol free. That would then be a glycerin base instead. For myself I do a dropperful of each extract in a 1/2 cup of water. I do the same thing for my sons except I add a few drops of organic stevia to mask the mediciny taste. 

Let me know if these tips were helpful to you or if you have any questions. Don't be shy! Tell us about your healthy tips below! 

Be blessed and healthy! Helping you to be a good steward!~Marie A. Ligorria

Tips for Fighting Illness this Season You Might Forget

So over time we form lots of habits. Research has shown it takes 2 weeks to form a bad habit, yet it takes months to form a good habit that sticks for life. That's why I offer a 6 month holistic health counseling option. 

Instead of running to the doctor for constant colds, the flu, stomach issues, and more wouldn't it be great if you had some tried and true practices in place to avoid a lot of that illness?!!! I mean I'm not promising you that you'll never get sick. In fact a short cold once a year or so can strengthen your immune system. 

What I'd like to offer you in this post are a few tips I share with clients so they they can be healthier, more productive, happier human beings, as well as their family members. 

I have friends who sadly it seems every time I turn around that they or their family members are sick. I ask you, WHO HAS TIME FOR THAT? Wouldn't you rather spend your time feeling healthy meanwhile doing some prep work here and there to stay that way. I think you're worth it, and that's the better option...what about you?

Things We Think Save Time

I just want to touch on two practices in our culture that keep our illness rates high.

The Fast Food Drive Thru

I know, I'm a mom, I've been there done that...picked up the kids from school or from homeschool co-op, ran to the store quickly afterwards, then you hear it, "MOOOOM, I'm hungry" 50 thousand times! You look at the clock and you know you forgot to put the chicken in the crock pot this morning, you're doing times tables practice in the car, AND  in 30 minutes is karate! That fast food drive thru looks oh so inviting. It's fast, you don't even have to get out of the car, and it will quiet the noise for at least the remainder of the ride.

Is it really a time saver though? So maybe you're fortunate enough to zip thru at dinner time, but what are you really paying for in that bag or box handed to you thru the window? Look, you're an intelligent person, I know you know the food in that box or bag is not really food. Let me reiterate to you though...it's not really food. It is conventionally grown, GMO, chemical filled junk! There is absolutely, positively no nutrition in that meal you just tried to be ever so conspicuous about shoving down your throat at the red light.

I know $12 doesn't seem like a lot to feed a family, and you know what, you're absolutely correct. It should bother you that they just cooked your meal in under 120 seconds, and charged you so little. If they are a business, and managing to make a profit off of that small amount they charged you, then doesn't it make you wonder why real, whole, healthy foods at the farmer's market cost more? Ok, I'm not trying to beat you up. I do want you to see that you are throwing your dollars away though. 

So if there isn't any nutrition in what you just fed your child, is it any wonder they just asked for food 30 minutes later? Yes, our children are growing, but when they don't eat a balanced meal, with lots of plant foods (it's healthy fiber that fills you up by the way), good clean protein for the brain and muscles to work properly, and lots of healthy fats (especially for boys) their bodies cry for more.To compound that lack of nutrition also come a door wide open for illness. When we don't eat well with healthy, clean foods full of nutrition that we need to function and operate well, we tear down our immunity. So there we are plopped down in middle of the doctor's office sharing germs with infants there getting a check up...oh joy, or picking up worse infections from other children...lovely. 

Also when we create a habit of eating foods out it teaches our children to live their own lives that way. Cooking, sadly, has become a lost art. There's not too many things more satisfying than providing our families a really delicious. healthy, balanced meal. I am a single mom, so believe me, I know this may not happen everyday, but let's try to form a habit of making this the status quo. It's a life skill that everyone should have. Eating out all the time is also very expensive. If you saved that money, and put it into healthier food choices, and you learn how to shop for healthy foods the smart way, then you reap a beautiful harvest.

Okay so what if you're like, Marie, I hate to cook. It takes too much time, nothing I make turns out right, yada yada. I'm reminded of a friend as I write this sentence :) First ask yourself, why? Yes, why do you hate to cook. Is it simply because you don't know how? Is it not that you don't like to cook, but the underlying reason is you don't like to grocery shop? Is it because of all of the ungrateful small or sometimes big people walking around the house that when you spent time preparing a meal they turned up their noses? 

I want you to try again, please, do this for yourself, and your family. I have some fussy ones in my house too. I have decided that I am not a short order cook, and neither are you. Obviously, it's much easier the younger they are to make changes. I feel like if I make a somewhat tasty, healthy meal, and it's on their plate, or ready for the taking, and they don't want it, then they are not that hungry. If you're married, and your hubbs falls in that group, well I'd say compromise, and make sure at least one thing he loves or likes somewhat is ready to go. Oh and if you have older children, this includes boys, get their tails into the kitchen. there is no reason why those teens and in some cases pre-teens can't be making dinner 2-4 nights a week. Get them involved in the meal planning, and find healthier solutions for their favorite foods.

The Microwave

Here is another American standard in the US. I used to use my microwave everyday! I think I removed the microwave about 5 years ago.  You know what happened when I took it out, I actually started to cook as well as eat a ton more of raw foods! Things have never been the same.

This I realize may cause a feud in your home, so I'm certainly not advocating starting a war. Do a test, perhaps make it a game or a contest in your family. So here's a challenge for you and your kids. For 30 days I want you to unplug the microwave, maybe even, I know it's scary, but move it into your garage, or into a closet. Show everyone where the pots, pans, skillets, blender, a good knife, cutting board, and toaster oven is in the kitchen. Make it a competition. Come up with a really good prize (that doesn't involve food) for the whole family to enjoy for participating. If someone cracks, then they don't get to participate in the prize.

Print out some really simple, healthy recipes, say from my blog, or other food sites/blogs. Tape them onto the front of your kitchen cabinets, or put them in a binder that's easily accessible for all cooking. Just see what happens. Yeah, you might get complaints for about a week or two, but I bet at that 2 week point everyone will start to adjust. At the 30 day point you will have begun to establish a cooking routine. It will start to become doable.

I challenge you to unplug the microwave for several reasons. I understand your time is limited, so is mine. It concerns me however that something that normally takes over a hour to cook in the oven takes 60 seconds in the microwave. That heat level and radiation is totally transforming your food into an unidentified object. Read here what Dr. Joseph Mercola has to say. Also what I'd like you to do is consider what food really smells like, and then what it smells like after coming out of the microwave. If you use it often enough you may not even realize the grand difference. When I walk by newly microwaved foods they make me nauseous due to the smell. Maybe you won't become that sensitive to the smell, but who knows?

Eat, Cook, Live, Grow

My hope regardless for you and for those in your family, if you are married, or have children, is that you will grow closer by learning or re-learning new skills that will improve your health and wellness as well as relationships. If you are single, all still applies. Take time to reconnect around the dinner table while you eat. Connect by discussing the new recipes or kitchen tools you are trying, as well as other topics. Live well by eating wholesome real foods. Grow as you learn what is good for you as well as tastes fabulous, and what is not good. This is called engaging both primary foods (our relationships: personal, work, and spiritual), and secondary foods (what we eat) to create balance then equaling good health.

Be healthy and blessed! Helping you to be a good steward with your health!~Marie A. Ligorria, HHC

Gluten Free Trail Mix

So after working a double shift at my part time job I came home to a wonderful dinner made by my sweetie. Gorgeous pan cooked wild Keto salmon in coconut oil with a delightful topping of Dijon mustard, paired with lightly sautéed kale, quinoa, and baked sweet potatoes...so happy! 

I was in a rush to get home because we had plans to go to my friend, Crystal's house to play cards. The older I get the more things like invitations to card games, butterflies, and finding my favorite fair trade GF DF chocolate bar with a $0.50 coupon attached excites me...yes, the simple things. 

Anyway, all invited were asked to bring a snack to share. Since these days I can barely seem to keep it together (health counselor being way too honest), I scoured my pantry and fridge for something appropriate to throw nicely together. 

First I scooped a jar full of my homemade sauerkraut that I made a few days ago with my friend, Micah. I wasn't satisfied though. I wanted one more item to bring.

I then got a brainstorm...trail mix! It's easy to make, yummy, and most importantly I had just what needed.

Thought I would share with all of you what I'll be sharing at the card game. Hope you will try it! So this was not measured at all, I simply went by what I saw and looked good.

Ingredients:

Raw sprouted pumpkin seeds

Unsweetened coconut flakes

Raw pecans

Raisins (Even though I don't like them; I'd prefer goji berries, but I'm all out of them)

Equal Exchange Dark Chocolate chips

1 Broken up organic rice cake

Raw almonds

1 1/2 turns of Himalayan Sea Salt 

Tell me if you make this trail mix for your family. I guarantee your kids will love it! 

Helping you to be a good steward of your health!~Marie A. Ligorria 

Mindset of Prevention

Over 5 years ago when I started my health journey, I should say when I started to listen to God and became obedient with my health journey 5 years ago,( I think it started long before 5 years ago), I learned that while society's frame of mind is to let something break, and then worry about picking up the pieces, that's not really a functional attitude or great way to heal. We need to think about our bodies and our health like the way we treat our cars. Truly there are people that treat their cars, homes, or pets better than they treat their bodies. It's almost tragic. Why do we think it's okay, especially in the USA to allow our bodies to get to the point where we are literally in danger?  There is so much disease in our beautiful USA that doesn't have to be there. We do have some control. Instead of breaking down, let's stop the process. 

The Mastery of God's Provisions 

Food

The Most High God and Creator of the Earth  gave us healthy, naturally organic foods to eat. He made sure we would all we needed to survive and thrive, but we trashed them, and the soil, then choose to eat chemicals instead? Why? We were not designed to eat chemicals heated up to overly high temperatures with microwaves. We are beautiful creations of God, and we don't treat ourselves like masterpieces...why? The information is available, we say we want healing, but then complain lifestyle changes are too difficult. 

We need to change our taste buds, renew our minds, and go back to His word for what we are to eat. In the beginning, in the book of Genesis, "Then God said, "Look! I have given you every seed-bearing plant throughout the earth and all the fruit trees for your food." This was God's intention. Then in the book of Leviticus due to the fall of man came God's allowance, not original intention, but allowance planned from the beginning clearly defining what was considered actual food for His people to eat. He made clear that it was now okay to eat certain meats to get further nutrition. He knew what sin would do to the world, and that this would be necessary.

 Yeshua never came to change the guidelines and instructions of  His Father, He came to fulfill them, and show us the way. What changed was that eyes were opened to the understanding of grace, and that what the Father truly cares for is the condition of our hearts. He is not concerned with outward appearance, or the drones of repetitions some call prayer, or even our "good deeds" because even those can be done selfishly. God is concerned with the why and our obedience from a heart surrendered to Him. At the end of the day, only He can judge our deeds. All the more we should honor Him with our temples.

David, a man after God's own heart, understood grace from the very beginning. Grace always existed. He also knew the difference between man's law and God's guidelines and instructions. He understood that following what His Heavenly Daddy had to say was what was best for him. David knew God was His provider and all in all. David knew his position, as well the difference between doing what he could just because he can and doing what was best. By grace we are given the privilege of freedom, no longer bound by anything, but the love of the Messiah. By grace we could put anything into our mouths and call it food. That doesn't make it the best decision. In 1 Corinthians 6:12 it says, "You say, "I am allowed to do anything"--but not everything is good for you. And even though "I am allowed to do anything," I must not become a slave to anything." Also in 1 Corinthians 10:23 it says, "You say, "I am allowed to do anything"—but not everything is good for you. You say, "I am allowed to do anything"—but not everything is beneficial."

We need to stop making our allowances for foods or really things WE call food be a part of our diets. All things in moderation is not always appropriate. In fact that saying gets on my last nerve because it can be greatly abused and one person's view of moderate use could be daily as opposed to hourly. It is difficult to break away from our own traditions or to accept that all along we have been doing things backwards or wrong. These thoughts are killing us. We absolutely, positively have to have discernment. Salad is great, but not if it's a bowl of poison ivy. Just because what we eat doesn't defile us spiritually, doesn't mean it doesn't defile us physically. We must be good stewards. Illness, cancer, and disease is not rampant for no reason. We are responsible. Food of course is just one aspect and reason, but the most basic place to start, and easiest for us to control. It's important to understand what certain foods do to our bodies. That's a huge reason why I became a holistic health counselor. I wanted to help people learn.

Things to Strive for in the Kitchen

1) Homemade meals, then you know what you are getting
2) Eat organic whenever possible to avoid genetically modified foods, as well as herbacides, fungicides, and pesticides
3) Make most of your plate plant foods
4) Eat lots of raw foods for maximum digestion
5) Eat lots of lacto-fermented foods and beverages for healthy bacteria to build the immune and digestive systems
 6) Don't drink soda EVER, drink spring or filtered water
7) Don't consume factory farmed meats or dairy, go local, organic, and raw for dairy when available 

Essential Oils

God gave us EOs as His provision in the plants to take care of our bodies. He did not just leave us out here without support. We do not need foundations to do research, God already did the work. He knew what sin would do and what we'd be up against. He gave us these marvelous oils tucked inside these plants for our benefit. These were used in the Bible, it's nothing new under the sun. I'm so grateful that YOUNG LIVING ESSENTIAL OILS does everything the right way so they are truly beneficial and beyond organic. Not all essential oils are the same on the market. If you want to learn more, contact me about hosting a free class.

The Human Body's Ability to Move 

We were not created to sedentary creatures. Adam was told he would toil for his family's food. Well, unless you're  farmer, which I am not believe me, chances are you are not doing too much toiling at the grocery store or farmers market grabbing groceries. Since that is the case for most of us, we absolutely, positively MUST build in time for exercise daily. Here is why:

5 Reasons We Need to Exercise

1) It builds muscle, muscle is needed for strength in the body, and burning excess fat
2) It naturally detoxes the body through sweat
3) It improves our mood and promotes emotional wellness
4) It promotes digestive wellness by increasing regularity
 5) It encourages good rest and sleep in the body

Not About Fear

I love my friends and family! We need mindsets of prevention! I want healing for all! God's desire is not for us to suffer. He's a kind, loving, and merciful God. He's also just though, and makes it clear that this life will not be easy. He's says things will be hard, and in the end days there will be disease. What He doesn't say is that His children need to have the diseases.  There's somethings we can't do anything about for sure. At the same we do have responsibilities to ourselves, our children, and to the Holy Spirit for those who are believers in Yeshua Messiah, since we house Him! All we can do is our best and God will handle the rest. From then on if we say God allowed this...fill in the blank, then fine. Do you see the difference? The attitude that I'm going to die anyway doesn't glorify the Lord. That is not being a good steward or being grateful for the health He's given you. There are those born unable to walk, and more severe. Please be grateful if you can get up and move, go to bathroom without assistance,and take care of yourself to stay that way. God can use anyone at anytime for His glory, surely! He loves all of His wonderfully made creation. How much better though to have usable hands and feet to proclaim His message of love to all if He chose to give those to you?!! Please join me in this mindset of prevention!

Helping you to be a good steward of your health!~Marie A. Ligorria, HHC