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Tasty, Quick Brown Gavy
Homemade gravies are easy to make and don't have all the food additives of store-bought gravy mixes. A typical store-bought brown gravy mix has palm oil, beef fat, corn syrups, and other undesirable additives. You will enjoy this recipe by Sarah Wittmer. Ingredients 3 cups…
Read MoreGreen Power: Foods for the Future Health
Green vegetables are literally a gold mine of nutrients and phytochemicals. So why does the average American eat green leafy vegetables only once or twice a week? Why are cabbage, broccoli, Brussels sprouts, turnip greens, arugula, and collards rarely seen at the American dinner table?…
Read MoreTofu Rice Croquettes
Tofu is a complete protein, low in calories and low on the glycemic index. High in calcium and a good source of selenium, tofu supports bone health. Tofu is high in protein and contains all the essential amino acids your body needs. Additionally, it has good amounts of magnesium…
Read MoreSave Your Back
More than 80% of people will suffer from back discomfort at some point in their lives. The annual cost in the United States for treating back pain has reached an astronomical $85 billion dollars! Low back pain (LBP) is the main cause of disability in…
Read MoreCan’t Sleep? Check Your Diet!
Can’t Sleep? Check Your Diet! Inadequate and poor quality sleep can contribute to the development of chronic disorders such as hypertension, diabetes, and cardiovascular disease. What we need is sufficient and uninterrupted time in slow-wave sleep (SWS) and rapid eye movement sleep (REM). During slow-wave…
Read MorePineapple Tofu Pudding
This delicious pudding is only fruit sweetened and is free of dairy and eggs. Vegan. If you skip the granola crumbs, it is gluten free. Ingredients: 1¼-1½ c pineapple juice 1 c hot, cooked millet 2 tbsp cashews 1 tsp vanilla 1/2 tsp salt ¾…
Read MoreGarbanzo (Chickpea) Cold Cuts
Garbanzos (chickpeas) are rich in fiber and protein. One cup of cooked garbanzos has 12.5 grams of fiber and 14.5 grams of protein which promote satiety. The combination of fiber and protein slows digestion and promotes fullness. Additionally, they score low on the glycemic index,…
Read MoreMy Wake-Up Call
Have you ever experience a medical wake-up call? Sometimes these calls can be opportunities for progress. Here Luesette Howell shares her life changing wake up call. “Wake-up calls:” events that cause us to “take notice.” Some go unheeded; but ignoring wake up calls when it…
Read MoreBrown Russian Bread
Rye bread lowers the insulin response and improves the blood glucose level more than white or wheat bread. Additionally, rye bread consumption can help reduce total and LDL cholesterol levels. Rye provides satiety. Ingredients: 2 1/4 teaspoons active yeast 3/4 teaspoon honey 1/4 cup warm…
Read MoreImprove Your Health Ten Minutes at a Time!
Many of us are crunched for time and saddled with a variety of responsibilities. Can you build your health ten minutes at a time? Invest Ten Minutes in Gratitude Many studies have demonstrated the positive moderate to large associations between gratitude and well‐being such as…
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