Author: Time2Thrive

Bad-Better-Best: Coffee Creamer

Here is something that confuses a lot of people.  What to put in coffee?  We were taught dairy was bad, and non-dairy creamer was glorified as “heart healthy”.  Guess what?  The last five – ten years of research has proven that the OPPOSITE is true.  Coffee-mate like beverages are the WORST thing you can put in coffee, and they contribute to obesity and heart disease, among other things.  They are full of partially hydrogenated oils/sugars/flavorings/stabilizers and chemicals.  THEY ARE POISON.   So, what’s better?  You’d be surprised. The best thing is black coffee, but if you’re like me, black coffee isn’t a taste that I love.  If you need a creamer, GRASS FED (aka “pasture raised”) organic heavy cream is best.  Why?  Well, first let’s undo the “saturated fat is bad” mindset we all got from years and years of hearing that it contributed to heart disease.  The enemy for heart disease, weight gain, metabolic syndrome and diabetes is CARB content, and guess what?  Heavy cream has ZERO carbs.  Next are flavored creamers that use dairy …

Bad-Better-Best: All About Choices

I’m starting a series of quick posts that cover easy modifications you should consider when eating.  Today’s is one of the simplest.  Choose the right butter! Want more information on WHY you shouldn’t eat butter or margarine, only pasture butter or ghee?   Check out my update on fats:  https://time2thrive.com/2017/11/16/update-on-fats-2017/ It also explains that there are many other good fats, see my posts about fats to see if your choices are among them. *Pasture butter is good for spreading, but ghee is clarified butter, so best for frying, sauteing and high heat applications. Next up:  coffee creamer, the good, bad and ugly  

Organic on the Cheap

So, a lot of people say to me “I just can’t afford organic”.  Besides the rationale I’ve already given in prior posts, (how much do you spend to go out to dinner?  movies? take out?  Why would you balk at spending that same amount on your food, the one thing that can energize and heal you?) here’s a source where you can get stock pantry items CHEAP, shipped right to your house, and save $$ in the process.  Thrive Market is the organic version of Amazon Pantry, and there are lots of other reasons to support it, and no relation to my blog, btw… (already a member?  see bottom of page to get a free maple syrup!) Thrive Market is the first socially conscious online marketplace offering natural/organic products at wholesale prices. For less than $5 a month ($59.95 annually), members can shop 4,000 of the highest quality food, supplements, home, personal care, and beauty products from more than 400 of the best brands on the market, all delivered straight to their doors at 25-50% …

Update on Fats: 2017

Since I first posted this in 2013, we’ve gotten even more research, especially about saturated fats, and the news is good:  they help decrease heart disease and they truly help inflammation. Here is the latest: You need fats.  Do NOT try and lose weight by turning to low fat options.  Guess what they trade for fat so that the product tastes ok?  SUGAR = CARBS.  The trade off is that you’re hungry in an hour!  Why?  Your insulin just spiked.   How many times have you eaten a meal only to feel hungry in an hour or two?  Fat gives us satiety, the feeling of “I’ve had enought to eat”.  So, fat is your FRIEND, especially if you want to lose weight.  Here’s simple guidelines for fat consumption.  Did you know you don’t absorb certain vitamins without fat?  Vitamins A, D, E and K are considered “fat soluble” and are absorbed MUCH better when paired with fat. List of “Good” Fats: vary where they come from, add them to your meals, and find you’ll stay …

Roasted Root Vegetables

Now that it is autumn, nothing is in season more than root vegetables.  They are a GREAT accompaniment to any meat/fish or poultry. Roasted Root Vegetables are easy to make, healthy to eat, and flexible, in that you can use almost any root vegetable.  Here’s how I make them, and people can’t believe they’re eating something so healthy! Take any favorite root vegetables: Potatoes Sweet Potatoes Turnips Parsnips Carrots Beets (if you do beets, keep them in a separate bag or you’ll have pink veggies!  LOL) add other favorites:  small halved Brussels sprouts, diced onion, rutabaga I use a chopper that makes small squares.  They are available online and most kitchen stores.  Here’s an example of one. I use the larger setting to make even sized squares.  I put them all in a ziploc bag with olive oil, salt, pepper and rosemary.  Shake it up.  Thyme is another spice that works really well with these combos.  Use paprika or pepper if you want.  Add garlic.  There is no wrong way to season, use what you …

How to survive Holiday Parties

Have you lost weight and want it to stay off? Are you actively trying to lose weight… or, are you a good weight but don’t want the upcoming months, holidays and winter to add on the post-holiday ten pounds? One of the hardest things is dealing with food and social gatherings.   No matter what holidays you celebrate, food is pivotal in all of them.  Here are the guidelines that work well for me. The basic thing to avoid is the one component that makes your insulin shoot up, making you WANT more food:  CARBOHYDRATES! Here’s a good strategy:  Be absolutely sure you eat protein.  Chicken, shrimp, beef, fish, nuts.  Buffets often have smaller portions, so pick your selections so you get your 4 oz. serving by end of night.  EAT FAT.  Yes, I said EAT FAT.  That’s what will satiate you.  So, dips, cheese (if you can tolerate dairy), bacon, dressings that aren’t loaded with sugar.  Fat will make you feel full.  AVOID CARBS AT EVERY TURN.  Put dip on veggies, not crackers.  Skip the …

Wisconsin aims to be first trauma-informed state; seven state agencies lead the way

Originally posted on ACEs Too High:
Here in California, many people think that it’s only liberal Democrats who have a corner on championing the science of adverse childhood experiences (ACEs) and putting it into practice. That might be because people who use ACEs science don’t expel or suspend students, even if they’re throwing chairs and hurling expletives at the teacher. They ask “What happened to you?” rather than “What’s wrong with you?” as a frame when they create juvenile detention centers where kids don’t fight, reduce visits to emergency departments and shrink teen pregnancy rates….among many other things. Because they do all this and more by abandoning the notion of trying to change people’s behavior by punishing, blaming or shaming them, and instead using understanding, nurturing and healing, some people might think this approach belongs to the purview of one political party. Mmmmmm….Not so fast. To paraphrase Tonette Walker, the First Lady of Wisconsin, married to Republican Governor Scott Walker, who was a GOP presidential candidate in 2016: That’s ridiculous. Her exact words were: “It’s…

What I Did this Summer (err…year)

I suppose as the summer winds down it’s time for me to post, so much has happened since the last time I posted and I’d like to share it with all my followers. My goal when I started this blog was to teach people that food is your fuel, your medicine, and the ONLY way to stay healthy.  Based on the feedback I’ve gotten, I’ve accomplished that, but I wanted to do more. So a year ago on July 1, 2016 I embarked upon getting certified as a health and wellness coach by the Functional Medicine Coaching Academy (which is a partner to the Institute for Functional Medicine). I would love to have my own practice, but I’m not an advanced practice nurse, so that’s out of the question. This was the next best thing. So for the last 12 months I have been in school. Which has caused my blog to go quiet. We had lessons on everything; positive psychology, different food plans, nutrition, motivation, documentation, malpractice, business, toxicity, and the psychology of eating. …

Low Carb Shepherd’s Pie

I am fortunate to have a spouse who has been willing to “eat clean” the way I need to.  This has been a godsend, as I don’t have to come up with two dinners each night!  Last week, we were in a rut of what to do with our grass fed hamburger, and he came up with this, combining an old favorite with new “go to” replacements for our carbs.  Specifically, cauliflower mash for potatoes, and green beans for peas.  It was a hit!  We made a double recipe and then didn’t have to cook for a few nights.  WIN-WIN! Steve’s Low Carb Shepherd’s Pie  (printable copy here) 1 Lbs grass fed ground beef or ground lamb 1 Tbl Oil 2 cloves chopped garlic 1 chopped green onion 1 medium chopped yellow onion 1 Tbl arrowroot (you can use cornstarch, but it adds carbs) 1 tsp Salt ¼ tsp Thyme 1 tsp Pepper (black, or aleppo, both work well) 1 cup Water 1 T organic tomato paste 2 T organic fresh parsley 1 cup steamed …

Chicken Kebabs

Chicken Keema Kebabs Healthy doesn’t have to be bland.  These Pakistani inspired Chicken Kebabs are an example of healthy and delicious.  “Keema” is somewhat of a catch-all in South Asian cooking for most ground meat mixtures. Spices and meats can vary wildly from one keema to the next, and then they can be prepared in many different ways, including stewing, pan frying, or skewering and grilling.  We grill this recipe, but you could also use the broiler or a stove top cast iron grill.  Create your own version by experimenting with spices! Prep Time: 20 Minutes (with 20 more optional for frig/freezer time) Cook Time: 12 Minutes Total Time: approximately 1 hour Yield: 4 kebabs (feeds 2-4 based on side dishes) Ingredients 1 teaspoon cumin seed 1 teaspoon coriander seed 1 pound ground chicken breasts or thighs 2 tablespoons finely grated onion 1½ tablespoons fresh garlic, minced (2 large or 2-4 small cloves) 2 tablespoons chopped fresh cilantro 2 teaspoons finely diced Thai green chilies or jalapeno if you can’t find Thai 1 ½ teaspoons …

Wheat Free, Dairy Free, Grain Free T2T Buns

No Grain Time2Thrive Buns: First, these are so easy to make, but getting consistent results can be tricky.  I tried to make these at my son’s house over Christmas, and used a substitution for the apple cider vinegar. They were like hockey pucks. But, I made them again today and I think I’ve got the recipe down, so I’m going to tell you EXACTLY what I use so if you decide to try them, you have a chance of them working!  I would not alter ingredients (or possibly even the brands) at all. If they work, your family will not know that they are not eating bread, they are that good! The baseline recipe for these is from Leanne Vogel, and Keto Diet Blog.  Leanne is a nutritionist who writes a food blog, and this is my adaptation of their recipe (see her sloppy joe recipe at the bottom). When I do these, it makes 14. Mix together in a bowl the following dry ingredients: 1 ½ cup almond flour (Honeyville almond flour is brand …