Slow-Cooker Ranch Chicken

‼️So...since I do love a #makeover, I set out to make a healthier version of Slow-Cooker Ranch Chicken! 

Checked the obvious spice packets ➡️MSG
Checked the Organic Version ➡️ ingredient #1 Maltodextrin

So, I made it myself and it not only took me less than five minutes to put together, the kids say it's their new favorite! 💃🏻

What you need...
~a dozen chicken tenders OR 2-3 breasts
1 tsp coconut aminos
2 cloves garlic, chopped
2 oz. cream cheese cut into pieces

Spice Blend:
1/4 tsp black pepper
1/4 tsp onion powder
3/4 tsp dried dill

Add Chicken to Slow-Cooker, top with all other ingredients, cover, turn to high for 2.5 hours! Drain off a little of the broth and shred/mix with tongs! Served with Sprouted Grain Rice for the Kids and Cauliflower Rice for the Big Kids! 😉

#winning #slowcookedsuccess #newfamilyfavorite #makeoversareawesome#readymadedinner #easypeasy #boiledcarrots #truroots

The Dirty Truth - Updated for 2017

Organic vs. Conventional?!?! (my personal guidelines) 👇

• You know...if I had the option to live on a farm and grow or raise everything we ate, I totally would.  We have considered a farm, truthfully.  Today's food in the US and the lack of regulation on it absolutely disgusts me.  Every single time I start down the road of reading the updated information it makes me SICK, truly!  It's mind boggling on a level that just goes down a never ending rabbit hole.  And the worst part is, the crap "food" availability has driven the prices of the "healthier" option to a practically unattainable level for most people, especially those with families of 6 or more!  It would be entirely impossible for me to feed my family 100% organic. Hence, I focus on what I believe to be the most important items.  This is a personal opinion, but the items I try to buy exclusively organic are: dairy items, as much meat as possible, ALL the dirty dozen (which changes year to year!).  Here is your printable to keep in your purse!  
• ❓Why is it so important to pay attention?  "The USDA found a total of 178 different pesticides and pesticide breakdown products on the thousands of produce samples it analyzed. The pesticides persisted on fruits and vegetables even when they were washed and, in some cases, peeled."

*courtesy ewg.org

*EWG is a Non-profit, Non-partisan organization that uses reports from the USDA and FDA to better advise the population on how to protect themselves from pesticides and other synthetic chemicals. Visit their site to read full reports and sign up for more information, as it is updated regularly!

• I do not accept substitutes for anything on the Dirty Dozen list.  You can visit ewg.org to find a much longer list and more detailed reports.  But, some reasons include: 98% of 🍓strawberries contain pesticide residues, some as many as 17 different ones! And this doesn't violate the standards of our FDA! Keep in mind, that what they are looking for is the highest concentration and largest number of pesticides!
• ****Conventional Leafy Greens and Hot Peppers 🌿contain TOXIC chemicals which have been legally restricted from other crops.  They are not on the list, because while they don't contain the highest concentration of pesticides, they do contain a residue of particular concern!  So add these to your list! (*EWG.org)****
• ****UPDATE - New to 2017 Spinach has moved onto the list and all the way up to #2 due to the concentration of permethrin, a neurotoxic insecticide banned from use in Europe. 😒"The USDA recently published results of a pesticide analysis for 683 conventionally grown spinach samples collected in 2015. These samples contained far more pesticides by weight than all other crops tested, and double or more the amount found on all other Dirty Dozen crops." ~ewg.org
• Read the Full report on Spinach and the possible links to ADHD as well as presence of DDT, which has been banned since the 1970s! 
• ❗Food Scores Site & App - You can even visit their site and search for safety ratings on your favorite packaged and non-packaged food items, as well as health & beauty products! 

• Key findings: *EWG.org
• More than 98 percent of strawberry samples, spinach, peaches, nectarines, cherries and apples tested positive for at least one pesticide residue.
• A single grape sample and a sweet bell pepper sample contained 15 pesticides. 
• Single samples of strawberries showed 20 different pesticides (+3 more than last years tests).
• Spinach samples had, on average, twice as much pesticide residue by weight than any other crop.
• The GOOD News -😀 per ewg.org
• "The Clean Fifteen list of produce least likely to contain pesticide residues included sweet corn, avocados, pineapples, cabbage, onions, frozen sweet peas, papayas, asparagus, mangoes, eggplant, honeydew melon, kiwis, cantaloupe, cauliflower and grapefruit."  Check out the full list!

• Look out for GMOs...they like to hide!  Practically anything that contains corn or soy has them these days.  This makes it tough to get truly clean meat because that stuff is usually in their feed!  The jury is out on some GMOs and whether they are all dangerous or not, but  corn/soy are of particular concern to me, based on what I know.  Right this second, at my favorite grocery store, they are offering fresh white/yellow corn on the cob for $.40/ear.  Guess what their price is on organic corn? $7.77/ear!  What does this tell you? While corn appears on the clean list, it is also one of the most Genetically Modified!  Corn is even a registered pesticide in several states! CORN! Over 80% of the corn sold in the US is GM Corn.  It has been altered to kill off the insects that attack it, consequently, it can produce more than 4 times the legal amount of pesticides that it would normally be sprayed with! (*DowntoEarth.org) Additionally, MOST Hawaiian Papaya is GMO!!!!
• TIP! - If you can't find or afford the Organic Option for everything, wash well & cook the conventional version! 🍳 Cooking produce typically reduces the presence of toxins!

• The trickle down!  Tomatoes, grapes, blueberries and strawberries are all at the top of the Dirty Dozen list, so think about what those go into!  Salsa, pasta sauce, pizza sauce, raisins, strawberry/blueberry jam, fruit on the bottom yogurt, and the list goes on! (But the requirements are different in other countries, so if it's not produced here, the contaminants could be much different).

• Dairy - Conventional Dairy items contain higher growth hormones (banned in more than 30 other countries), antibiotics used to fatten the cows up and keep them from getting diseases, pesticide & herbicide residues.    It is also much less nutritional due to the empty, improper nutrition and unsatisfactory conditions of the livestock.  Buy organic where possible!  Soft cheeses are also your least processed!

• Absolutely NO Farm Raised fish/shellfish! 🐟 In many instances, farmers feed them corn/soy which is always contaminated with unhealthy pesticide levels.  Most of it comes from other countries, ones which have no regulations of dumping hormones, drugs, chemicals into the ponds to increase harvest!  And, there is tons of issue with contaminated holding tanks there! Buy Wild Caught, buy Local where you can!  I know it can be expensive, but today stores have to list if fish is farm-raised/wild caught and the country of origin!  Check!!

• Meat - Same as Fish!  🐂 Conventional Livestock, all of it, is typically laden with pesticides and herbicides by way of their diets.  They are supplied with the cheapest feed to get them big, fat fast.  Production is what's in the forefront here.  Not to mention, the conditions can be disgusting.  Buy organic where possible!  It is not always possible, or feasible!  The pesticides, etc. are found in the fat, just like they are in humans!  Think visceral fat!  So, when you buy leaner cuts, you are not getting as much of that in your meat! We buy strictly organic chicken and ground turkey because of availability.  I buy only grass-fed ground beef!  However, If am buying beef tenderloin, I usually get conventional and trim it myself!  
• The GOOD News, 👍 with respect to Grass fed, Pastured Meat, is the amazing benefit of the presence of several essential fatty acids, which help to build our brains and ward off all kinds of disease (CLA, DHA, AA, etc.) that do not occur in other farm raised meats! "By eating exclusively grass-fed sources of animal fats we supply our bodies with a rich plethora of vital nutrients critical to the health of your body and brain you would be hard-pressed to find elsewhere." *http://www.primalbody-primalmind.com Check out this amazing post on Grass Fed Meat - it WILL change your view!

• $$$ But, make sure you pay attention!  Many times, organic sweet potatoes, cauliflower and other items are actually less expensive because they are locally sourced!  Certainly try to buy local whenever, wherever possible!!! Generally, local produce has much less contamination because of the farm to table time frame and the size of the farm.  They need far less modification when they will be consumed in a quick time frame! At Farmer's Markets you can usually find organic options or ask the farmers about what's used on the produce!

• THE LONG - I'm not going to get super technical, because this could go on FOREVER, and it's Saturday, right?  But sadly, in the US right now, it's easy to ignore all the confusing chatter about GMOs and Pesticides and just buy organic here and there and feel okay about your choices!  You can do that, but be informed about which ones to buy organic and which ones you don't have to pay such close attention to! In my opinion, the FDA and Big $ companies try to make it very confusing so people don't really TRY to understand what all this really means.  They try to make us think, that they have our best interests in mind, when really you should look at the research and form your own opinion with regards to that. ;) For more information I would be happy to chat about this and even give you some awesome documentary recommendations.   Be advised, if you have not taken a trip down this rabbit hole, it's mind-blowing!  The first time I dove in, I was depressed for days. You CAN limit exposure though KNOWLEDGE!

• The Nutritional Gap - all of this information is the perfect example of WHY, in this world today, proper nutrient/vitamin supplementation is absolutely integral in supplying our bodies with what they need to function as they are intended, in an efficient manner.  Fruits and vegetables were once a seasonal crop, now they are engineered and housed to be available year round.  In order to supply for this demand, they are modified and grown under conditions much different from their original form.  This also plays hugely into that gap.  Food today simply does NOT meet the quality that our bodies need! Meat and Seafood are all nutritional sub-par to what they once were.  No matter how hard you try to fuel your body with the best possible choices, there is still a lack of proper nutrition! Invest in a nutritional system to help you fill that gap.  If you need recommendations, please contact me - I am happy to help!

*This is a topic that is at the TOP of my passion and interest!  While I HATE what I know about it, I love to share my knowledge and have discussions about it!  I love to inform and help others modify their diets and their choices so they can better feed their families!  If you want to chat or want any additional information, please reach out!  You can limit exposure though knowledge!!!!!

Simple Grilled Veggies

🌶Simple Grilled Veggies!
2 small zucchini
2 small squash
1 large sweet onion, roughly chopped 

1 bunch asparagus, cut into bite sized pieces
1 pint cremini mushrooms, cleaned and halved
1 red bell pepper

1 green bell pepper

🥄Toss everything into a large bowl, drizzle with olive oil, salt and pepper (I use pepper generously ;)) Add everything to a lightly oiled grill pan and grill on medium-high heat for about 10 minutes or until fork tender!

These make a FABULOUS veggie burrito or quesadilla! You can always add a 1/3 cup Northern Beans or other white bean for some added protein! SO yummy and fantastic with a Green Chile Enchilada Sauce or Greek Yogurt! YUM!!!!

⭐️Our Grill pan came from Williams Sonoma as a Father's Day gift after someone ruined several that weren't rated for high heat! Keep a check, because they have great sales!
#sidedishes #eatmoreplants #veggiemeal #cantwaitforsummer

Veggie Quesadillas

✨Cosmic Cantina Anyone??? All my fellow Tarheels know what I am talking about!!! Late night veggie quesadillas in Chapel Hill! Oh the memories... this is a great Meatless Meal and easy to amp up the protein with added beans and Greek yogurt to top it off! 

🌶Leftover Grilled Veggie Quesadillas - Hack Magic! The veggies are so simple to do, link in comments! I love to make a ton for snacks and leftovers - they pair well with absolutely everything!

🥙This took less than 10 minutes start to finish using the leftover veggies!

What you need...(yield 2 quesadillas)
Your choice of Fajita Sized Tortillas (I used 1 Mission Carb Balance & 1 Mission Gluten Free)
1/4-1/3 cup shredded cheese
leftover grilled veggies
coconut or avocado oil
fresh salsa or pico
avocado
fresh cilantro, chopped
1/2 cup white/northern beans, rinsed &drained (optional)
greek yogurt (optional)

I warmed up the leftovers + beans for 1 minute in the microwave, you could also do the oven! Add coconut oil to cast iron skillet to coat and turn to medium heat. Meanwhile, lay out tortillas, spread veggies on half, top with a little bit of cheese and fold to close. Add to the skillet, cooking about 90 secs., carefully flip and repeat on the opposites side. Repeat with other quesadillas. Top with avocado, pico, cilantro and greek yogurt if you like - serve warm!
#vegetariangoodness #recipes #cRAYzylife #tacotuesday#ohthecollegememories #5minutemeal #meatlessmonday #tacotuesday

Sip on this...Collagen Benefits

☕️Sip on This! Friday Favorite! 

Hearing the word Collagen all over the place? What's all the buzz? 

🏹Way back when....humans not only ate all the meat from their hunt, they made sure to crack open the bones and suck all the nutrients from there too! No bit wasted! Science shows there are limitless benefits to what's found inside the bones! There are even studies that show that getting those bits and what's found in them, could be the missing link to the warning against red meat; it balances out the high levels of muscle meat consumption and the amino profile! Collagen also aids in breaking down the plaque inside our arteries and redistributes it to the places where it needs it!

🐂This is a great way to get yours in! I love to sip on this on cold days, when I am feeling like I have something coming on, or just as a healthy superfood to add to my day! Or, you can add it to your recipes to amp up the protein and give yourself a collagen boost! There are several out there, but so far this is my go to for Bone Broth! 
You can find it in Collagen Peptide powder as well, which absorbs into your coffee, tea or other beverage practically untraceable...other than it's benefits!😉

❤️The benefits are plenty:
Gut Health
Immunity
Wound Recovery
Connective Tissue Support
Joint Lubrication
Strong Hair & Nails
Skin Elasticity - Cellulite ReductionStrengthens blood vessels, bones and organs
Strong Teeth

More reading!
http://www.marksdailyapple.com/10-reasons-to-eat-more-coll…/

Other sources: Nutritionreview.org, Vital Proteins, MDA

#kettleandfire #thrivemarket #collagenforthewin #completethebeef#feelgoodlookgood

Black & Gold Salad - #IslandVibes

🥗One of Top Favorite Dinner Salads! Gives me an Island Vibe...c'mon Summer!☀️
My hubs like to call it Black & Gold Salad, maybe because he used to be a Wake Forest Fan, maybe because of the color combo, either way, it works! 😉

🍍The sweet, spicy & salty flavors all playing together make this one SO yummy! Plus, it's packed with all kinds of goodness! We always grill up a bunch of chicken on Sundays, making this super easy to throw together and easy to prep ahead!

What you need...yield 2 adult salads

4-6oz. grilled chicken (marinade recipe in the comments)
greens of your choice (we used 1/2 super greens & half hearts of romaine)
3/4 cup diced fresh pineapple
1/2 cup black beans, rinsed & drained
3/4 cup cherry tomatoes, halved
1/4 cup feta cheese
1/4 cup diced onion
1/4 cup diced red bell pepper
1/4 cup fresh cilantro, chopped

🌶Divide evenly in half and Assemble!

🥄For the dressing, I like 2 different variations for this!

🌶Chipotle Ranch - I use Drew's Chipotle Ranch and cut it 1:1 with Bragg's Cider Vinegar
OR

🍋Cilantro Lime Dressing...
the zest/juice of 1 lime
1 tbsp. Bragg's Cider Vinegar
1 tbsp. avocado oil
handful fresh cilantro, chopped
a few dashes of black pepper
1/2 tsp sriracha sauce or your favorite clean hot sauce 

Whisk or shake up in a jar!

#dinnersalad #loaditup #sweetandspicy #sosogood #islandvibes

Avocado Brownies

🥑Avocado Brownies! 

Valentine's Day is only a couple days away! This is an easy Gluten Free dessert that you can share with your family without the guilt! It is delicious with Coconut Milk Ice Cream or Coco Whip! Make it fancy drizzled with a bit of melted dark chocolate and topped with berries! 

🍫Pairs nicely with Greek Yogurt and Berries! I am a dark chocolate fan, so these aren't super sugary, but you can always add 1/2 tsp Stevia if you want the sweeter version! 🍓🍯🍎🥑🍫🥚

🍫Gluten Free
🍫Soy Free
🍫~8g protein per brownie

What you need... (9 brownies)
1 whole avocado
10 pitted dates
1 tbsp. honey
1 tsp. vanilla
1/4 cup unsweetened applesauce (I used Vermont's)
3 eggs
2 scoops chocolate isapro whey protein
1 tsp. baking soda
3 tbsp. cocoa powder
coconut oil spray

Preheat oven to 350F. Lightly grease ax 8x8 glass dish with coconut oil. Add all ingredients except avocado to a blender, I used the Nutri-Bullet, blend until well blended and dates are dissolved into the mixture. Add avocado and blend until completely combined. It took scraping the sides of the blender cup and letting it sit upside down for just a minute to get everything to slide down and blend completely! It will be thick exactly like pudding. Add to pyrex dish and spread evenly. Bake for 20 minutes, allow to cool for about 10 minutes as it sinks and becomes more gooey! Enjoy!
#yumyum #kidapproved #guiltfree #nutribullet #valentinesday