HOLIDAY MEALS

Links to holiday meal ideas for a healthy experience around the dining table!

Article on YES you can eat healthy with a holiday meal....words from Dr Mark:

https://elemental.medium.com/yes-its-possible-to-eat-healthy-on-thanksgiving-a50fdb3309bb

https://drhyman.com/blog/2013/11/18/eat-well-feel-well-thanksgiving-christmas/

https://drhyman.com/blog/2017/12/12/holiday-menu-inspiration/

https://www.ultrawellnesscenter.com/2018/11/16/uwc-thanksgiving-recipe-roundup/

https://health.clevelandclinic.org/11-guilt-free-holiday-recipes/

https://fmidr.com/healthy-thanksgiving-recipes/

https://www.marksdailyapple.com/primal-paleo-thanksgiving-recipes/

MAKE TIME TO PLAN AND ORGANIZE YOUR SHOPPING LIST AS WELL PREP SCHEDULE!  HAVE A BEAUTIFUL HOLIDAY SEASON!!

Websites with Healthy Recipes

• Being mindful of ingredient contents of an item in the recipe---read labels!! (if you can't pronounce the ingredient, you most likely should not be putting it in your body!)
• Organic 
• Low Sodium options always 
• Avoid excessive dairy if any (use FULL fat, grass-fed when a must!)
• High Quality Meats and Seafood:
• Grass Fed Beef
• Organic Chicken & Turkey
• Wild Seafood- NO Farm raised
• Minimal Pork and know the source
• Lots of Organic GREENS & veggies always
• HYDRATE well daily
• SLEEP at least 7-8 hours nightly

https://www.joyfulhealthyeats.com/

https://ifoodreal.com/clean-eating-recipes-dinners/

https://twohealthykitchens.com/

https://frommybowl.com/

https://www.foodnetwork.com/profiles/talent/ina-garten/recipes (I have to be creative and sub some items for healthier options with her recipes)

Basic Pantry Items

I believe in having an assortment of basic pantry items so when I go to market and purchase fresh items, I have what I need to make an array of recipes.  The following is what I find as my healthy go-to's to support the creation of nutritious meals in my kitchen.

• Oil
• Organic Extra Virgin Olive Oil (OEVOO)
• Organic Coconut Oil-(high heat resistant)
• Organic Avocado Oil-(high heat resistant)
• Grass-Fed Ghee
• Vinegars
• Apple Cider (with the mother-I like to think that's full of even more benefits)
• Balsamic
• Expansive additions:
• Red Wine (great for change in salad dressing & marinades)
• Rice - Unsweetened (great for Asian cuisine)
• Nut Butters
• Organic Almond
• Expansive addition:
• Cashew
• Dairy Alternatives & Broths
• Canned Organic Full Fat Coconut Cream
• Canned Organic Full Fat Coconut Milk
• Organic Almond Milk - Unsweetened
• Expansive addition:
• Purchase an Almond Cow and make your own nut milks--love mine and no added "stuff" that avoiding serves me well! Use this to place your order:  http://bit.ly/NutMilkMaker
• Organic Bone Broth-beef, chicken
• Organic Low Sodium Chicken Broth, Veggie &/or Beef Broth
• Seeds (Organic)
• Sesame, Chia, Flaxseed, Sprouted Pumpkin
• Nuts (Organic)
• Almonds, Walnuts, Pecans, Macadamia, Pine nuts (Pignoli)
• Thickening Agents
• Arrowroot
• Almond Meal
• Sprouted Quinoa
• Robust Flavoring
• Dijon Mustard
• Tamari - Gluten Free & Low Sodium
• Tahini-sesame seed paste
• Himalayan Salt (#1 choice), Sea Salt or Kosher Salt 
• Herbs & Spices such as:  Thyme, Rosemary, Cumin, Turmeric, Cayenne Pepper, Oregano, Sage, Chili Powder, Paprika, Cinnamon (I prefer fresh basil, cilantro & parsley-some dried on hand can help in a pinch), Fresh Peppercorns for fresh ground pepper
• Sweeteners
• Unsulfured Molasses
• Local Raw Honey
• Whole Grains
• Quinoa (not really a grain but works well as one)
• Brown rice, black rice
• FRESH REFRIGERATED "PANTRY" ITEMS
• Garlic cloves (a good garlic mincer is my daily "helper")
• Ginger root
• Basil (a plant in your window sill or on the deck in summer can be fun!)
• Cilantro
• Parsley
• Onions--red, yellow and/or white
• Celery
• Carrots
• Avocado

STICK WITH ORGANIC!!!  When purchasing beef go GRASS-FED, seafood such as Salmon  & Shrimp go WILD, and chicken & turkey go ORGANIC!  Read ingredients always.....if you are unsure about an ingredient or unable to pronounce it, put it back on the shelf.  Spend most of your time on the perimeter of the store where most of the FRESH, REAL & WHOLE food can be found....be aware of items mixed in among the REAL stuff.  Allow your food to be your medicine!  The time it takes to make REAL food into a meal is worth it.....go REAL!

suggested by Char and inspired by many health experts in the world on how to eat REAL

you are what you eat~you have a choice in what you're made of

k a r m a

K the kindness that your actions, inner thoughts and intent deserve
A always knowing what one's true intentions are
R real-ness, truth and reality
M movement in a full circle
A accountability of life's love and grace

I have felt, seen and trust life simply happens this way........

at this very difficult time

know that your friends
are thinking of you

sent from a dear friend

this is hard for me
i do not want to be a burden on my friends
i need to work through all of this in time
i feel incredible guilt because i am not in touch with my friends
its the way it needs to be for me for now

memories

memories

what are they

are they real

are they what we want them to be

or

what they are

memories make me sad

i want memories to be happy

i'm afraid what i thought was happy is not

do we have control or any real sense of what a memory is or should be

or

is it just what it is

what is, is

or

do we have control

i do not think so

or

maybe we have some control but only of our own actions

not other's actions emotions or feelings

that makes me sad

no matter how honest or dishonest i was with me or anyone

i had no control of helping

i tried

i wanted to help so bad

 i couldn't sacrifice my spirit and self

i am so sorry i could not help and be there

i will never be ok with this

i am so sorry

i tried to be there in the way i could

i'm sorry forever

created by anonymous

every day

every day
a new story begins


and YOU get to
write every chapter


by christine mason miller

yoga notes

Find comfort in your discomfort
Find joy in your pain
Breathe slow and deep (count to 6)
Breathing is not only for oxygen
With every breath
Breathe positive energy in
Breathe negative out

given to me at a moment of emotional confusion and deep sadness...thank you Janet

life's journey

There are two ways to journey through life.
You can march....or you can dance.
You live each day with spirit and an openness to life's gifts.
And along the way, you inspire so many who know and care about you.

special words from a dear friend in a Hallmark card 03.12

happiness

1/2 c friendship
1 c thoughtfulness
cream with tenderness
mix in a bowl of loyalty
add...
1 c faith
1 c hope
1 c charity

serves forever.....

created by Heidi V, my wise friend