To pasta or not to pasta....

Posted on December 12 by
in Blog

No doubt most of us crave pasta. There are plenty of healthier versions today that contain more protein and fiber.

1. Lentil Pasta: 20 grams of protein and 11 grams of fiber
2. Quinoa Pasta: 20 grams of protein and 6 grams of fiber
3. Chick Pea Pasta: 25 grams of protein and 13 grams of fiber

If you looking to slash over all calories after the holidays, than focus on Miracle Noodles or spaghetti squash.

How to Make Crock-Pot Rotisserie Chicken

Posted on December 04 by
in Blog


4 pounds organic free range broiler chicken
2 tablespoons paprika
1 tablespoon onion powder
2 tablespoons garlic powder
2 tablespoons olive oil
1 1/2 teaspoon fine sea salt
1/2 teaspoon black pepper
1/2 teaspoon cayenne pepper
2 large onions cut in half


-Pat chicken completely dry with paper towels, and then truss with or without string, as it will prevent the chicken from falling apart in the crockpot.

-Combine the remaining ingredients together in a small bowl until it forms a paste.

-Rub the paste all over the chicken, including the inside.

-Place the onion halves in the bottom of the crockpot to create a rack for the chicken to sit on.

-Place the chicken in the crockpot, breast side up.

-Cover and cook on low for eight to nine hours.

-Carefully remove from the slow cooker and place on a baking sheet. Cook for five to seven minutes in a 450-degree F oven to crisp the skin, but watch the chicken carefully to prevent burning.


21 Ways to Fall Asleep Naturally

Posted on November 29 by
in Blog
1. Create a consistent sleeping pattern by going to bed and getting up at the same time throughout the week, including on weekends
2. Make sure your bedroom is as dark as possible. If you don’t have blackout shades, use an eye mask
3. Avoid taking naps during the day or too close to bedtime
4. Exercise regularly
5. Minimize cellphone use and use of other blue light-emitting devices
6. Read a book to relax before bed
7. Avoid caffeine and other stimulants at least four hours before bed
8. Meditate or practice mindfulness on a daily basis
9. “Count sheep” by slowly counting downward from 100 to zero
10. Avoid eating at least three hours before bedtime
11. Lower the temperature in your bedroom; an ideal temperature for sleeping is around 65 degrees F.
12. Use aromatherapy; lavender is relaxing and may help induce sleep
13. Find your most comfortable sleeping position. While most prefer side sleeping, try sleeping in a neutral position — on your back with a pillow supporting your neck, not your head.
14. Listen to relaxing music before bed
15. Don’t wait to use the bathroom; while it may seem distracting to get out of bed to pee, trying to hold it will simply disrupt your sleep later
16. Take a hot shower or bath before bed
17. Avoid e-books, as the blue light from the screen will impede melatonin release
18. Try a melatonin supplement. Another, perhaps even more effective alternative is 5-HTP, which is a precursor to both serotonin and melatonin. This is often a superior approach to using melatonin. In one study, an amino acid preparation containing both GABA (a calming neurotransmitter) and 5-HTP reduced time to fall asleep, increased the duration of sleep and improved sleep quality
19. Invest in a comfortable mattress. To this, I would add the suggestion to look for a chemical-free mattress to avoid exposure to flame retardant chemicals
20. Minimize noise; use ear plugs if environmental noise is unavoidable
21. Avoid alcohol

It is easier to eat healthy when there is minimal "junk" food in the house than to try and resist it ...

Posted on November 28 by
in Blog

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