Fabulous Clean Turkey Meatballs For the Camp Stove or at Home

Last time we made turkey meatballs at home we doubled the batch and froze them. What a treasure on day 3 of camping! Homemade garlic, onion, herb gluten free and organic turkey meatballs made boring rice noodles delish! Homemade Caesar for the salad to boot. Making double or triple batches Before hand is always a good choice for EASY clean eats on the road! – Chow, from Leadville Colorado

Clean and Delicious Turkey Meatball Recipe– (double, triple or more for goodies later)


3 gloves of garlic chopped fine

1/2 yellow onion chopped

1 egg1 lb of organic ground turkey

1/2 cup gluten free breadcrumbs

zest from 1/2 lemon

2 tbsp chopped parsley

2 tbsp chopped thyme

1 tbsp chopped rosemary

sea salt to taste

Sautee onion and garlic in olive oil. In mixing bowl add chopped herbs, breadcrumbs, salt, sauteed onions and garlic, salt, egg, lemon zest, and salt. Mix well Add turkey and mix with your hands until just combined.Form into 1 inch balls and sautee in olive oil for about 5-10 minutes until done turning often. Serve as is or cook in marinara sauce for a few minutes or to reheatENJOY with family and friends. I like to eat them on toothpicks too!

Homemade Gummy Goodness

I love homemade gummies and so do my kids!

We don’t do many packaged foods and with these gummies my kids don’t feel like they are missing out on anything. And let’s be honest, I love them too! This simple recipe makes it crazy easy and fast to make these fun treats anytime. You can personalize the juices and the shapes, make it into jello, they even travel well AND they have nutritional benefits?! What? YES!

The basic recipe is 3 cups of juice and 4-6 tablespoons of gelatin (depending on how firm you like them, I prefer 4 tbsp). I use Great Lakes Unflavored Gelatin which come from grass fed and pasture raised beef gelatin with no hormones, antibiotics or steroids. You can purchase it on amazon here.

For the juice I use a mix of organic grape juice, organic apple juice (usually 2 cups of these as the sweeter juice) and then 1 cup of organic cherry juice, pomegranate juice, or this organic antioxidant blend.

If you want you can add honey or maple syrup or stevia depending on your sweet preference.

To make the gummies- heat the juice up in a saucepan until hot but not boiling. Take it off the heat and add the gelatin, whisking until it is mixed. Cool in the fridge for a couple of hours. After it is set you can pop them out of the molds or cut into shapes with a knife or cookie cutters. Awesomeness!

Some ideas for silicone molds are here. There are limitless options and they are fun!

I love these treats for many reasons but getting gelatin in my kids is always a bonus! Gelatin is a protein that comes from collagen and is full of many beneficial amino acids. It is why I love bone broth so much too. The amino acids in gelatin have been shown to help strengthen bones, maintain healthy ligaments, improve skin and hair, maximize brain function and digestion function, as well has aid in sleep, mood, blood sugar and more. Wowsa! Here are 2 articles elaborating on the benefits of gelatin and a couple more recipes if you are up for using whole fruits.

Article #1- https://www.healthline.com/nutrition/gelatin-benefits

Article #2- https://chriskresser.com/5-reasons-why-even-vegetarians-need-gelatin/

The ingredients I used today, but I switch it up depending on the season or color or kiddo preference. Have fun trying different juice combos.

No perfection ever at my house! Just plain old fun and goodness.

Even plain molds work but the options are limitless! Star wars, bunnies, trucks, you name it!

Perfect Spring Veg and Recipe!

Ah, the beautiful and seductive artichoke!

Artichokes are gorgeous unopened edible flowers from a thistlelike plant that pack a powerful nutritional punch and are crazy fun to eat.   They are grown in California but most are grown in Italy, France, and Spain. 

Artichokes are a fabulous source of magnesium (which most of us do not get enough of today), chromium, vitamin C, folate, biotin, manganese, and many more minerals and vitamins.  

They are an awesome source of dietary fiber and amazing for blood sugar regulation.  This is partly due to the fact that the fiber in artichokes is primarily in the form of inulin, which the body does not treat like other sugars.   According to leading nutrition expert Dr. Mercola, along with stabilizing blood sugar, fiber in artichokes helps us stay regular (aka Poop regularly), maintain healthy cholesterol levels, supports heart health, and reduce inflammation.   

The average amount of fiber to shoot for in a day is 30 grams.  A medium artichoke provides about 5.5 grams of fiber, 4.2 grams of protein, and .2 grams of fat. 

The cynarin (a phytochemical) in artichokes increases bile production in your liver and increases flow to the gallbladder.   It is a powerful food for nourishing the liver.  According to Dr. Murray artichoke leaf extracts have shown significant liver protecting effects and have been shown to lower blood cholesterol and triglyceride levels in humans as well. 

When picking a fresh artichoke make sure they are dense/heavy for its size and leaves should be tightly packed together and green.  Artichokes can be enjoyed from a jar or freezer as well.   Either way, don’t miss out on this delicious and nutritious spring vegetable. 

 

My favorite irresistible fresh artichoke recipes- 

  1. Steamed artichokes with Herbed Lemon Dipping Sauce (recipe from Dr. Mark Hyman)

Cut off top 1/3 of artichokes and rub with lemon. Place artichokes upside down on steam rack over boiling water.  Cook for 30 minutes or until leaves soften and pull out easily and bottom is tender.  Place on plate and enjoy dipped in sauce. 

Herbed Lemon Dipping sauce- 1/2 tsp lemon zest, 2 T lemon juice, 1.5 tsp minced garlic, 2 tsp minced parsley, 2 tsp minced tarragon, 2 tsp minced chives, 2 tsp minced mint, 1/2 tsp sea salt, 1/4 tsp black pepper, 6 T olive oil.  Directions- Put all ingredients in a jar and shake. Enjoy with artichokes! 

     2. Roasted artichokes with garlic and olive oil-  https://www.fromachefskitchen.com/oven-roasted-artichokes-with-roasted-garlic-butter/

 

 

 

References-

Dr. Joseph Mercola https://foodfacts.mercola.com/artichoke.html 

Murray, Michael.  Healing Foods.  Astria Books. New York, NY 2005

 

Making Fresh Veggie Juice in a BLENDER. Oh Yea!

What?

You don’t need a fancy juicer to make a nutritious green juice and feed your body easy to digest nutrients?

True story! You can use your blender. Heck yes!

 

The benefit of drinking green juice is taking in a huge amount of plant nutrients and not having to exert extra energy digesting it.   Boom, immediate goodness for your body.   Of course we love fiber too but both green juices and fiber are good for different reasons and can both help us rejuvenate our body at different times during the day.   So get ready feel the zing of vitamins and minerals rushing to your cells…………….

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Ingredients-   

1 cucumber, 1 lime, 1 bunch of parsley, 1 inch of fresh ginger root, 1 bunch of celery, 1 bunch of celery, 1 apple (all organic and washed)

Directions-

Chop up all the veggies, place half in blender, add filtered water to about 1 inch the blender (you can vary this depending on your blender and your preference), blend on low speed or medium until soupy, add the rest of the veggies, blend again on low or medium until thick smoothie like consistency.

Get a big bowl and place nut milk bag over the bowl, pour blended veggies into nut milk bag.  Twist bag and squeeze until all the juice is in the bowl.  Pour into jars, drink through out the day but especially first thing in the morning on an empty stomach,  and enjoy the extra zing in your step as your cells indulge in the nutrients!

Yum

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Our Spring Cleanse group is having a kick booty time right now connecting and sharing strategies to help optimize our body’s detoxification systems and digestive system.  Join us for the next group class! Info here 

There is no time like the present to take control of your health!  Call for a free consult to see if Mountain Rebalance can help you.

Kicking the coffee habit….or just reducing it… ok, at least optimizing it;)

We all respond differently to coffee and caffeine.  Some people metabolize it better than others, some of us are addicted to it, some people replace eating food with it, for some of us it is destroying our blood sugar balance for the day causing huge ups and then downs, there are some health benefits, but most of us overuse it.  When you are ready to kick the habit here are some steps to making it a bit easier. I even included ways to work with coffee if you can’t give it up. Remember, we are all unique so what works for one person might not work for you.   Find what works for YOU and what your body needs to function its best.

 

Possible Benefits of cutting the coffee

Again, since we are all genetically unique coffee affects us all differently.  However, taking a break from coffee may help with sleep, digestion, appropriate hormone production, liver detoxification,  blood sugar regulation, as well as a host of symptoms. Heres the thing, when you drink a cup of coffee your body responds by increasing cortisol and epinephrine, our stress hormones.  This starts a cascade of events that cause a spike in blood sugar, which is the king of the endocrine system and affects all of our hormones.  If you find yourself needing more than up cup a day, or getting headaches if you don’t have it, having a hard time sleeping, feeling fatigued, experiencing highs/lows throughout the day,  it might be a good idea to try a break or reduce your dependence. Reducing caffeine gradually will help reduce any withdrawal symptoms, if you have any.

 

First off consider why you drink coffee, spend some time here first.  I think this is the most important part and often overlooked.

Some people drink it for the caffeine, some people enjoy the morning ritual, or the flavor, or some people feel comforted by the warm morning wake up drink, some people love going into the coffee shop for social reasons, or perhaps your cup of joe helps you poop, or ….. fill in the dots for you.  Is there a story around your coffee habit that you are telling yourself every day? From there you can consider your exit strategy with the help of a proper replacement for YOU.

 

Experiment with different replacements. Be playful and open minded!

  1. If caffeine is your reason for drinking coffee you can slowly start cutting back on fully caffeinated coffee by adding in organic decaf or try reducing the number of cups each day.  Either way working gradually usually prevents headaches. From there you can transition to a healthier option or even green tea which has many health benefits if you can tolerate some caffeine.
  2. If it’s the morning ritual of making a cup of coffee you might want to start trying different kinds of  teas. Loose leaf tea is fun as you still get to pour, brew, smell, and enjoy. Most health food stores sell good quality loose leaf tea or it can be ordered online through Mountain Rose Herbs, for example.  Some bitter favorites for replacing coffee are roasted dandelion root, roasted chicory root, reishi mushroom powder, or a pre-made herbal coffee replacements. A couple of examples I like are Ayurvedic Roast organic herbal coffee substitute and Rasa Koffee organic herbal coffee substitute.  Each of these offer many additional health benefits and hit the spot.  
  3. If it is the flavor you love you can either try organic high quality decaf right away, go through the gradual decaf transition (start with a 1/4  decaf and move to full decaf), or try one of the herbal coffee replacements that are still super bitter mentioned above.
  4. If it’s the coffee shop you love, you are in luck.  Most coffee shops today sell many other great options. Most offer peppermint tea or even cinnamon or  rooibos which are naturally sweet, rich, and satisfying. Just steer clear from the “latte” teas (even Matcha).
  5. If you are just looking for a hot drink in the morning there are endless tea options.  Some of my favorite morning tea options are raspberry leaf, nettles, rooibos, and peppermint.   They even have great health benefits but again quality of tea matters. Make sure it is organic to reduce toxins and increase flavor. Even a good quality loose leaf green tea or matcha tea have amazing health benefits if you can tolerate some caffeine. Golden Milk is another fabulous alternative.  You can find my recipe here.  Here you will find my recipe for a rich warming and spicy tea that my family loves, especially in the colder months.

 

If you still want your coffee…….. If you still want your 1 cup of coffee a day, there are a few ways to help make it work better for your body.  

  1. First and foremost make sure you always drink organic coffee.  The pesticides on coffee can be hugely detrimental to your health.  
  2. Another way to keep coffee as an ally  is to make sure you have some fat or protein before having your cup of coffee in the morning.  Never drink coffee on an empty stomach or use it instead of food. This will reduce the cortisol spike from drinking the coffee and the eventual blood sugar dysregulation that follows (highs and crashes).  
  3. Another option is turning your coffee into Bulletproof coffee.  This technique adds healthy fat maximizing the benefits of coffee and again helps with blood sugar regulation.  My favorite recipe is here but there are a ton online now.
  4. And of course, consider what you are putting in your coffee.  Skip or reduce the sugar and choose a milk that works for your body (cashew, coconut, etc).  And no matter what, do not use artificial sweeteners as these can throw many systems and organs off balance as most are toxic.  

Alternative ways to get an energy boost

There are lots of great ways to get a healthy energy boost during the day.  You may feel more energized just by reducing or eliminating caffeine alone, as your hormonal system will come back into balance.  However, adding booster foods can give you additional sustained energy without the highs and lows of caffeine. Booster foods include greens powders, ground flax and chia seeds, nutritional yeast, and more.  See my favorites here.

Starting your day off right!

Try starting each day with a glass of lemon water or apple cider vinegar water first thing.  Adding a calming morning ritual such as deep breathing, meditation, or guided imagery can have deeply restorative and grounding affects.  This does not have to be complicated or long: 10 mindful breaths, 5 minutes meditating, focusing on 3 things you are grateful for, setting an intention for your day,  or simply lighting a candle. Sometimes just taking the time in the morning to slow down may be all we need to feel more awake and ready to face our day!

 

Click here to learn about one of our Seasonal Cleanses or Reblance Groups and nourish yourself from the inside out!

 

Click here to book a free phone call to see if a One on One appointment is the best way to go for you to feel more energized, balanced, and in control of your health!

 

Enjoy your mornings and find what works for YOU!  Janel

One on one Personalized Sessions

Free 15 minute Phone Call to chat with Janel and see if we can help with your unique situation.   Email or call to schedule a time janel@mountainrebalance.com

Initial assessment and review
$275
The best place to start! After you fill out an extensive intake we meet for 1.5 hours so I can learn all about you and hear your concerns and goals.  I review any lab work, recommend functional labs, suggest relevant home testing, and do lots of behind the scenes detective work. Next we have a 1 hour follow up where we go deep into a plan to address your specific needs and situation.  You get a personal Health and Wellness Binder to keep all your health and medical paperwork organized.

Follow up and Commitment Package
$300
6 45 minute appointment over 3 months time so we can continue to assess, test, review, and where I can support you making sustainable diet and lifestyle changes.  You have access to emailing and calling me for basic questions. There is heaps of education and personal adjustments.  We typically meet every other week and connect over email or phone between. 

Gold Standard Follow up Commitment Package
$590
12 45 minute appointments over 6 months time so you can feel fully supported on this time of healing and change.  The truth is it takes time to heal and to make lifelong sustainable change.  I have seen 6 months work seamlessly for people with enough support and education so they understand why change is needed.  You have email support and access to call me. Can also be used as punch card over 12 months. 

Half hour Individual Follow up Sessions
$50/half hour session
Periodically get together to reassess, track, and support

Holistic and Functional Nutrition Consult
$90/hour established clients
$100/hour new client
We can talk about ideas to help you reach your goals or discuss some of the physiology behind why things might be happening as they are.  

Working with Kids
We love working with kids and tailoring things to them. Although they are little people with less of a history they are still people and require all the information and detective work.   Starting with the assessment package is still best.  However, if your little one is older and would benefit from a chat about how food and lifestyle affect different body systems or you have some general questions we can do that on an hourly consult base.  I always prefer to get the whole story but sometimes it is appropriate to simply meet for an hourly consult.  Keep your eye open for group family health classes coming soon too!

Best ways to take care of your heart and perform better in the bedroom to boot!

Cardiovascular disease is the #1 killer in America.   Here are the best ways for everyone and anyone to take care of their heart starting today and to reduce their risk of heart attack and stroke.  Plus, the best meal for a good time in the bedroom! 

According to Cardiologist, Professor, and Fellow at the American Heart Association Dr. Masely, the best things a person can do to reduce arterial plaque and protect their heart is through diet and lifestyle.  Here are is top things to add or change-

  • Add healthy fats-  omega 3s, avocado, olive oil, nuts, seeds, dark chocolate
  • Increase fitness level- not necessarily the amount of time or duration but intensity is more important
  • Add fiber to every meal in the form of colorful fruit and vegetables, beans and nuts
  • Get control of your blood sugar
  • Specific nutrients to make sure you are getting enough of and good sources-
    • Magnesium- kelp, almonds, cashews, molasses, brewers yeast, buckwheat, Brazil nuts, dulse, millet 
    • Potassium- avocado, asparagus, lima beans, potato, tomato, peach, chicken, flounder, salmon, banana
    • Vitamin D3- cod liver oil, sardines, salmon, mackerel, tuna, egg, beef liver, supplement needed for most people
    • Vitamin K- leafy greens, green tea, cabbage, asparagus, oats, green beans
  • You want more big fluffy cholesterol and less small cholesterol (yes, size matters!)
  • Healthy beverages- filtered water, green tea, smoothies
  • Add flavor to your foods with lots of spices and herbs

 

If you are looking to jiggy with it tonight in the bedroom witn your sweetheart here is what Dr. Masely recommends to ensure the most enjoyment and best performance-

Circulation and how food directly impacts that is key.  Eat a meal of steak and heavy mashed potatoes and see your circulation and performance go down immediately.  Instead, choose those heart healthy fats discussed above, clean protein meaning grass fed pasture raised, a good amount of fiber, not too much sugar to curb inflammation, and to stay hydrated but not too much alcohol. Foods with a lot of zinc and arginine help boost dilation and circulation.  Foods such as oysters, shrimp, lobster, game meat, and dark chocolate are perfect. Yum!

Dr. Masely says FOOD is still the number one thing he recommends for heart health at his cardio clinic!  Take care of your heart today and everyday!

 

Heart Healthy Chocolate Truffles – 

Ingredients
  • 6 tablespoons sunflower seed butter or nut/seed butter of choice
  • 4 tablespoons raw cacao
  • 2 tablespoons Coconut oil
  • 1 tablespoon ground flax seed, chia or hemp seeds
  • 3 tablespoons hemp or pea protein powder
  • 1 tablespoon Honey
  • 1 pinch Sea Salt
  • 1 cup Water as needed
  • 1 cup shredded coconut
  1. Combine all the ingredients in a large bowl. Stir and slowly add water until you get the desired consistency of your protein ball (only add water if needed).
  2. Mold the dough into little balls. Roll them in shredded coconut (or raw cacao) to coat and place them on a plate, cookie sheet or wax paper.
  3. Place in fridge for 30 minutes or freezer for 15 minutes to form. Store in refrigerator.

Eat with a loved one or all by your awesome self!

Happy Valentines day! ❤️, Doc Janel

 

A valentines day love letter to my Gastrointestinal Tract and a recipe for a hot and steamy soup…………….

❤️Dearest Gastrointestinal Tract ❤️

You are amazing.

You are the interface and boundary between the outside world and everything that goes on in my inside world. You are so much to me including my primary barrier of defense, a food digester, a food and nutrient absorber, a waste excreter, a home to healthy bacteria that I depend on, a home to most of my immune system, a major player in hormone and neurotransmitter health, and you even communicate with my brain regularly. I am grateful for all you do and how you function.

You do so much for me and I know it is based on how I treat you.

I will continue to work with you from top to bottom. I will take my time eating, making sure to think about my food, smell it, chew it and be grateful for it therefore stimulating the important cephalic stage of digestion. I will not take drugs to decrease my stomach acid as I understand that I need a very acidic stomach. Instead I will sip lemon and/or apple cider vinegar water every day.  I won’t put too much in my stomach at once making sure you can properly sort, churn, and break down my food. I will drink plenty of water to keep things moving and support my mucosal lining. I won’t pop unnecessary Ibuprofen that can make my small intestine excessively permeable and in result activate my immune system.  I will eat probiotics to help maintain the proper balance in my large intestine. I will consume plenty of live, raw and sprouted food to provide ample digestive enzymes to help break down my food properly. I will consume plenty of soluble fiber so toxins can hitch a ride out of my body and plenty of insoluble fiber to keep my transit time appropriate. I will cut out processed foods which depletes my body of vital nutrients as well as stresses my liver in its effort to detox.

I understand that in addressing any health condition I need to start with tending to my gut.

If you keep doing your important job protecting me and keeping me strong I promise I will do these things to keep you strong and protected. We are an amazing team that will grow old together and stay resilient if we take care of each other.

Thank you for your work and efforts. I am grateful for all you do.

Below is a recipe I thought you might enjoy to help warm up and nourish you on these cool winter nights.

With love,  Yours Truly

 

Healing Bone Broth Chicken “Noodle” Soup-
From MindBodyGreen www.mindbodygreen.com

Benefits: Bone broth, the gut super healer, contains many building blocks for your enterocytes, your gut-lining cells. The natural blend of gelatin, glucosamine, glycine, and minerals found in bone broth can help calm leaky gut syndrome, diarrhea, constipation, and food intolerances.

Ingredients for the bone broth
Whole organic chicken
6 cloves garlic
1 onion
1 inch of ginger root

Ingredients for the soup
4 to 6 cups organic chicken broth
2 tablespoons coconut oil
1 to 2 cups chopped onions
1 to 2 cups chopped carrots
3 to 4 small to medium zucchinis
2 cups shredded organic chicken
2 to 3 garlic cloves, crushed or minced
Himalayan sea salt to taste

Preparation
Bone broth:
1. Rinse the chicken, and place it in the pot.
2. Fill your pot three-quarters full with water, and add the herbs and vegetables.
4. Cook on medium-high until bubbling, then reduce heat to low and allow to simmer covered, at least 8 hours, up to 48 hours, to taste.
5. Allow to cool, then pour stock through a strainer and transfer to Mason jars to store in the fridge.
Soup:
1. Sauté the onions and carrots in coconut oil until onions are soft.
2. Add bone broth and bring to a boil.
3. Make the zucchini into noodles. Slice the zucchini into your desired size of strips, either thick or nice and thin (more like actual noodles) with a julienne slicer.
4. Once the carrots are tender, add the zucchini and simmer (covered or uncovered) until tender. The time will vary depending on the size of your zucchini “noodles.”
5. Add the chopped chicken and garlic, bring back to a boil, and then turn heat off. Cover and let sit for 5 to 10 minutes.

 

Coconut Snowball Recipe- Kids Can Make!

My kids Love to bake!

I love them to bake when they have a great recipe that they can make by themselves and that contains healthy ingredients.  Since they are all at different baking levels and endurance in the kitchen, we need the right recipe for the right kiddo.  This one is my 7 year olds favorite recipe to make by himself and is a fabulous treat after playing in the snow all morning.

 

Coconut Snowballs- 

Takes about 10 minutes to make, depending on the focus😉

  • 2 cups of unsweetened shredded coconut
  • 6 tbsp pure maple syrup or honey, you can also use 4 tbsp water with stevia to taste
  • 4 tbsp virgin coconut oil
  • 1/2 tsp pure vanilla extract
  • 1/4 tsp sea salt

Blend all ingredients in a food processor and process.  Roll into balls.  Set on plate and freeze until hard. Once hard you can enjoy as is or dip in chocolate if feeling fancy.  YUM

Nutritional Benefits-  Coconut oil- provides healthy medium chain fat including lauric and capric acid, boosts the immune system, down regulates inflammation, is an awesome source of energy, and is great for brain function.

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What are you Eating Wednesdays? 1/16/18

Today I threw together some leftover goodies onto a bed of arugula from our CSA box last week.

Meal- Lunch.

What- Arugula, roasted sweet potatoes, roasted turmeric cauliflower, quinoa, lemon tahini dressing, and a big fat dollop of kraut.  I love this new beet turmeric sour kraut.  You can use any leftover roasted veggies.

Nutrient highlights- probiotics in the kraut, anti-inflammatories in turmeric, phytonutrients (carotenes) in sweet potatoes, magnesium in quinoa, vitamin K from cauliflower, protein and calcium from the sesame seeds (tahini), folate in the arugula, healthy fats from olive oil, lots of fiber in almost everything!  Fuels your cells, keeps you pooping regularly, feeds your good bacteria in your guts microbiome, refills nutrient stores, fights inflammation, nourishes your brain and every organ in your body.  Cheers.

Recipe- Lemon Tahini Dressing that I cannot stop eating! Adapted from Mark Hyman MD

  • 1/4 cup tahini
  • 1/2 cup light sesame oil
  • 2-3 garlic cloves
  • 1/2 tsp fresh grated ginger
  • 3 TBL lemon juice
  • zest of 1/2 lemon
  • 3 TBL gluten free Tamari (or coconut aminos, or Braggs aminos)
  • 1 TBL dark sesame oil
  • My sister taught me to add nutritional yeast too, 2 tsp, YUM! Yay B vitamins.
  • Combine all together in food processor or blender, puree, you can add some water if you want it thinner. ENJOY on everything

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