Posted in Desserts, Eat Healthy, Food, Foodie, Lemon, Recipes, Uncategorized

Boozy Fruit Salad

Boozy Fruit Salad

Boozy salata voća

Ensalada de frutas Boozy

Serves 4-6

Ingredients:

1 cup oranges, peeled, cut into sections and diced

1 cup seedless grapes, cut in half

1 cup strawberries, quartered

1 cup sliced bananas

1 cup apples, peeled, cored and diced

1 cup of peaches, pitted peeled and diced

Juice of 2 lemons

1/4 cup sugar. ** I have also used just a Tablespoon of stevia see recipe on how I make my own stevia sweetener on a different page

1 cup vodka

Directions

Place all the fruit in a large bowl. Add the lemon juice, sugar and vodka and stir until the sugar is dissolved.

Marinate in the refrigerator for 4hours to preferably overnight.

Serve chilled in fruit cups or over ice cream.

You can also add blueberries,raspberries ,kiwi

Tip:

In a pinch, canned fruit can be substituted for any of fruits that are out of season or you can let your imagination go and try it with whatever fruits are available fresh.

Croatian

Boozy salata voća

Boozy salata voća

Poslužuje 4-6

Sastojci:

1 šalice naranče, oguljene, izrezane u dijelove i kockice

1 šalicu bez sjemenki grožđica, izrezati na pola

1 čašica jagode, četvrtine

1 šalicu narezane banane

1 šalice jabuke, oguljene, ukrašene i kockane

1 šalicu bresaka, ogoljelo od ljuštene i kockice

Sok od 2 limuna

1/4 šalice šećera

1 šalica votke

Upute

Stavite sve voće u veliku zdjelu. Dodajte sok od limuna, šećer i votku i promiješajte dok se šećer ne otopi.

Pomiješajte u hladnjaku 4 sata, po mogućnosti preko noći.

Poslužite ohlađenim u voćnim čašama ili preko sladoleda.

Također možete dodati borovnice, maline, kivi

Savjet:

U štipaljku, konzervirano voće može biti zamijenjeno bilo kojem od plodova koji su izvan sezone ili možete dopustiti da vaša mašta ići i probati s bilo kojim voćem dostupnim svježe.

Spanish

Ensalada de frutas Boozy

Boozy salata voća

Sirve 4-6

Ingredientes:

1 taza de naranjas, peladas, cortadas en trozos y cortadas en cubitos

1 taza de uvas sin semillas, cortadas por la mitad

1 taza de fresas, cuarteadas

1 taza de plátanos en rodajas

1 taza de manzanas, peladas, sin cáscara y cortadas en cubitos

1 taza de melocotones, picado pelado y cortado en cubitos

Jugo de 2 limones

1/4 taza de azúcar

1 taza de vodka

Direcciones

Coloque toda la fruta en un tazón grande. Agregue el jugo de limón, el azúcar y el vodka y revuelva hasta que el azúcar se disuelva.

Marinar en el refrigerador durante 4 horas de preferencia durante la noche.

Servir enfriado en tazas de fruta o sobre helado.

También puede agregar arándanos, frambuesas, kiwi

Propina:

En una pizca, fruta enlatada se puede sustituir por cualquiera de las frutas que están fuera de temporada o puede dejar ir a su imaginación y probarlo con las frutas que están disponibles frescos.

#Booz FruitSalad

#Boozysalatavoća

#EnsaladadefrutasBoozy

Posted in Ahlbacks Disease, Arthritis, AtomicBlonde, Avascular Necrosis, Awareness, Bone Health, Cardiovascular, Chronic Pain, Delicious, Eat Healthy, Factor V Leiden, Flush not Blush, Foodie, Hypothyroidism, Inflammation, Life, OA, osteoarthritis, Osteonecrosis, Pain, Positivity, Uncategorized

Basics To Use Food As Thy Medicine

The few basics you need to know to help pain management due to chronic inflammation with food .

1. Eat the rainbow: Consume 10-12 servings of vegetables each day , and make a couple of those servings fruit, if you like.

2. Cruciferous veggies such as broccoli, Brussels sprouts, cabbage and cauliflower are best.

3. Restrict dairy and grains: Eat dairy products in limited quantities. When choosing grains, stay away from simple carbohydrates with refined sugar.

4. Opt for whole grains, including barley, buckwheat, oats, quinoa, brown rice, rye, spelt and wheat.

5. Avoid red meat: Eat red meat the way most of us eat turkey right now a few times a year. Have it on very special occasions, very infrequently. Instead, include fish as the “meat” or eat vegetarian main dishes. Chicken is neutral not harmful but not beneficial in the anti-inflammatory sense.

Get down to your ideal weight; weight loss on its own is anti-inflammatory.

Get daily exercise in the form of walking.

Manage your stress.

It is the overall diet and lifestyle and not just the individual foods, that control inflammation.

“For a chronic pain patient like me who was suffering, I went slightly extreme form of the diet so that was no red meat, no flour or sugar or simple carbohydrate and no dairy.

I did that for a month.

I do eat chicken or tuna once a week now. Beef maybe every other month.

I listen to what my body is saying now.

Before I just planned dinner and we ate whatever. It was delicious then but it was all the wrong foods or to much of them and not enough good clean healthy living food.

Now we eat for life.

#EatForLife

More ways to help chronic inflammation is to exercise. I know it’s hard when your in pain. But our body’s were meant to move. We have to move.

Exercise is an added benefit, particularly if people are overweight. “If there is any extra weight, you will need to try to lose it, I’m in that boat also. I need to drop a good 40lbs . But when I was first diagnosed with all these bones issues I was in so much pain I couldn’t move. I could barely think and function.

Ultimately, what we all need to know is that inflammation comes from a biochemical reaction initiated by your immune system or wound-healing coagulation system.

Specific foods can promote or shut down the inflammatory cycle.

For instance, simple carbohydrates like cakes,pies,sugar,chips,crisps,promote it, while good clean carbohydrates like fruits vegetables shut it down.

Don’t be afraid of carbohydrates just eat the good healthy ones 85 percent of the time then you can indulge now and then in a piece of pie.

Nutrition that supports a lifestyle rich in anti-inflammatory foods is the key to anti-inflammation and chronic pain management,

Although there are no magic foods, putting the right combination of foods into your diet can produce remarkable results.

I never knew until I took a class you should never really eat meat and potatoes together at a meal.

And it’s best to eat your fresh fruit by itself as a mid day snack.

Now let’s talk nightshades

I love many of them and eat them often and it doesn’t make my pain worse.

Nightshade vegetables are members of the Solanaceae family of flowering plants. Most nightshade plants aren’t edible such as tobacco and the deadly herb, belladonna.

A handful of nightshade vegetables, however, are edible and well-known staples in our diets, including:

tomatoes

eggplant

potatoes

peppers

All nightshade plants contain compounds called alkaloids. One alkaloid found in nightshade vegetables, solanine, may be toxic in large quantities or in a green potato. There’s no evidence solanine is harmful in typical food amounts. And solanine isn’t only found in nightshades—blueberries, huckleberries, and artichokes contain it, too.

Thanks to anecdotal evidence, nightshade vegetables have earned a bad reputation for causing inflammation in the body.

But not everyone with painful joints who eliminates nightshades from their diet experiences pain relief and some evidence suggests that the nutrition content of nightshades may help with arthritis symptoms.

What the research says about nightshade vegetables and arthritis

According to the Arthritis Foundation, the belief that eating nightshade vegetables worsens arthritis is a myth. They claim people with arthritis may benefit from the high nutrition content in nightshades.

For example, researchers in one 2011 study found that inflammation and DNA damage was reduced in healthy men who ate yellow or purple potatoes, which are nightshade vegetables, for six weeks.

Health benefits of popular nightshades

Most nightshade vegetables contain an abundance of nutrients. They’re also readily-available and easy-to-prepare. In some cases, the benefits of eating nightshade vegetables may outweigh any inflammation risk.

1. Peppers

Peppers, including bell peppers and chili peppers, are low in fat and calories.

They’re a good source of nutrients such as:

vitamin C

fiber

vitamin K

B vitamins

The capsaicin in chili peppers may relieve arthritis pain by reducing a specific pain transmitter in your nerves called Substance P. Capsaicin, which is a common ingredient in many pain-relieving creams. It may cause mild burning or a skin reaction when applied topically.

2. Potatoes

The white potato often gets a bad rap because it’s a starchy carb, but all varieties of potatoes are nutritionally-dense. They can be a part of a healthy diet when eaten in moderation and not fried or slathered in butter and sour cream.

Potatoes are fat-free and a good source of fiber. Fiber helps to keep you fuller longer so you may eat less. Since they contain sodium and potassium, potatoes also help keep your electrolytes in balance.

They’re also a good source of:

vitamin C

vitamin B6

niacin

manganese

iron

copper

folate

The healthiest potato is a baked potato. Add herbs and a dollop of Greek yogurt instead of butter and sour cream. Don’t be shy about trying different varieties, especially since pigmented potatoes may give you an anti-inflammatory bang for your buck.

3. Tomatoes

Technically, tomatoes aren’t a vegetable; they’re a fruit. They contain all four of the carotenoid antioxidants, which include:

lycopene

beta-carotene

alpha-carotene

lutein

Lycopene is the most powerful carotenoid. It’s thought to help prevent some types of cancer, help prevent heart disease, and boost immunity. Some research has shown tomatoes have anti-inflammatory abilities, although more research is needed. 

Tomatoes are a good source of:

vitamin E

vitamin A

potassium

calcium

vitamin K

vitamin B

Add fresh, diced tomatoes to a green salad or make fresh tomato juice. Tomatoes are delicious in vegetable soup and chili, too.

4. Eggplant

Like tomatoes, eggplant is also a fruit. It has no fat or cholesterol. Eggplant isn’t high in any one vitamin or mineral, but it contains small amounts of most essential vitamins and minerals.

According to one 2015 study, eggplant stalk extract may help reduce inflammation. More research is needed to determine if eggplant fruit has the same abilities.

To enjoy eggplant in your diet, go beyond a fat- and calorie-laden eggplant Parmesan casserole. Instead, try sprinkling sliced eggplant with olive oil and herbs, then roasting or grilling. You can also steam eggplant, or add sautéed slices to your favorite veggie pizza.

This is not medical advice this is based on how I eat to help my pain.

As well as just a few studies showing how good food is.

Posted in Arthritis, Bone Health, Delicious, Eat Healthy, Food, Foodie, Inflammation, Life, Recipes, Uncategorized, Vegetables

Steamed Veggies With Chili- Lime Butter

I love food ! And my relationship with food has changed.

I eat mostly for health and pain relief but I will allow myself to indulge just a little.

Since my husband and I have gone to mostly plant based real food our bodies are rejoicing

(80 -85 percent of the time we are plant based )

For me my pain level has changed a lot.

And food as become our medicine. We enjoy real healthy clean food.

Inflammation is the body’s immune response to toxins as it works to “purify” itself. The resulting inflammation not only causes pain in the body. Over time, it also can trigger chronic diseases, and it becomes a vicious cycle. It’s never to late to eat for life!

Steamed Veggies & Chili Lime Butter

Ingredients

2 tablespoons butter yes I use Butter now and then.

1 small clove garlic, finely chopped

1 teaspoon grated lime peel so buy organic !

1 teaspoon finely chopped serrano or jalapeño

1/2 teaspoon salt

1 tablespoon fresh lime juice

3 cups cut-up fresh vegetables, such as broccoli florets, cauliflower florets and/or sliced carrots.

Steps


In 1-quart saucepan, melt butter over low heat. Add garlic; cook and stir about 20 seconds. Add lime peel, chile, salt and lime juice; mix well. Set aside.


In 4-quart saucepan, place steamer basket. Add 1 cup water; heat to boiling.


Add cut-up vegetables to basket; cover and cook 4 to 5 minutes or until crisp-tender.


To serve, place vegetables in serving bowl. Add butter mixture; toss gently to coat.

Posted in Ahlbacks Disease, Ancestry, Arthritis, AtomicBlonde, Avascular Necrosis, Baking, Blessed, Bone Health, Cardiovascular, Chronic Pain, Delicious, Desserts, Eat Healthy, Food, Foodie, Hacks, Homegrown, Inflammation, Pain, Plant, Recipes, Stevia, Sugar Alternative

I Started To Cut Out Added Sugar & Use This: Homemade Stevia Liquid

We have to cut out all the added sugar or try to cut back at least !!

It is no secret that people today ingest far too much sugar. According to the NHS, adults should not be consuming more than 30g of added sugars per day.

But we consume 3x that amount !

It’s no wonder why were becoming fat

and unhealthy

In 1700, the average person consumed approximately 4.9 grams of sugar each day (1.81 kg per year). That’s about 1 teaspoon.

·         In 1800, the average person consumed approximately 22.4 grams of sugar each day (10.2 kg per year). That’s about 5 teaspoons

·         In 1900, the average person consumed approximately 112 grams of sugar each day (40.8 kg per year). That’s 28 teaspoons

·         In 2009, 50 per cent of Americans consumed approximately 227 grams of sugar each day – equating to 81.6 kg per year. That’s almost 58 teaspoons !!!

We wonder why we’re sick! And living with chronic pain.

I mean it’s in everything. From Cookies where we expect it to me to tomato sauce and yogurt. Things you never would expect to have sugar and it’s causing us to be fat and unhealthy and full of inflammation.

I’m trying to cut out added sugar and it was very hard.

Once you get past a few weeks you will feel better.

Food tastes better also and coffee does to .

I do use hazelnut coffee mate . And I’m not going to lie I still will eat a couple chips ahoy thin cookies or a mini cupcake or two now and then.

But I am really trying to get off the sugar. I have to admit it’s harder than when I stopped smoking.

I have learned through my herbology classes how to make my own liquid stevia.

And it’s helped me cut back a lot on the sugar. I just can’t drink things like tea without some sweetness in it.

So now actually make my own Stevia extract and dilute it, and other Stevia liquid flavor it etc..

I learned a lot in the herbology classes I take.

I buy all my herbs from mountains rose herbs.

I also just put the dry leaves in a beverage hot or cold.

I stopped buying Stevia at the store.

Also raw honey is good to use as a substitute.

Anything processed with a strange chemical or an artificial ingredients added is never good.

You can use fresh stevia leaves as a sweetener in beverages, such as tea and lemonade, or in sauces. A few fresh stevia and mint leaves make a great herbal tea when steeped in a cup of boiling water.

Add fresh stevia leaves to beverages or foods as a sweet, edible garnish. Although the fresh leaves are less sweet than dried leaves, they’re still much sweeter than sugar. Taste-test your beverage before serving to ensure you don’t over-sweeten your drink.

Use dry stevia leaves to make a powdered sweetener. Bundle and hang fresh stevia plant stems upside down in a warm, dry location until the leaves are thoroughly dry, then strip the leaves from the stems.

Fill a blender, food processor or coffee grinder to half full with dry leaves and process at high speed for a few seconds.

Store the powdered sweetener in an airtight container. Use the powder in recipes that call for a sweetener, but make adjustments in the amount used due to its dense sweetness.

A general rule of thumb is that 2 to 3 tablespoons of stevia powder equals 1 cup of sugar.

Use dry stevia leaves to make a syrup for sweetening beverages, sauces or other syrups. Add one cup of warm water to one-quarter cup of fresh, finely crushed stevia leaves.

Put the mixture in an airtight container and allow it to set for 24 hours before straining the leaves from the mixture. You can cook the strained mixture on low heat, reducing it to a more concentrated syrup. The syrup should last for several years, if kept in an airtight container in your refrigerator.

Things You Will Need

* Blender

* Measuring cups

* Strainer

* Airtight container

• Glass amber color and dropper

I also make my own liquid stevia extract for baking etc…

Stevia extract recipe.

Vodka

Organic Stevia Leafs Dried

Glass mason jar

Fill a clean glass jar 1/4 to 1/3 full with stevia leaf. Cover the herb with vodka and pour to the very top. Allow to steep for 24-48 hours, taking care not to let it extract any longer than that to avoid bitterness. Strain and bottle it in a dark amber glass dropper bottle.

Vanilla Stevia Extract Recipe

Chop 1 vanilla bean and add to strained stevia extract. Allow to infuse for 2 to 6 weeks. Strain and bottle it in an amber bottle with dropper.

Lemon Stevia Extract

Fill your jar 1/3 full with organic lemon peel

Cover completely with strained stevia extract.

Allow to infuse for 1 to 4 weeks, tasting along the way. Strain and bottle in amber glass bottle with dropper

HOW TO USE HOMEMADE STEVIA EXTRACT

Add 1-2 drops to your favorite beverages (I especially love using homemade stevia extract to sweeten my coffee or tea!) A little bit goes a long way, so start with small amounts.

I found I had  to use a bit more of my homemade stevia to get the desired level of sweetness, as compared to the store-bought stevia I’ve tried.

But I think the sweetness will depends on how long you heated the extract and how many leaves you used.

This is a Stevia Plant.

Your dry stevia leaves can be used to make a healthy syrup for sweetening beverages, sauces, or even other syrups. A teaspoon of stevia syrup is as sweet as a cup of sugar.

Take 2 cups of warm water and add it to half a cup of dried stevia leaves.  Put the mixture in a glass jar and let it steep for 24 hours. Strain the leaves from the mixture.

Cook the strained mixture on low heat, reducing it to a concentrated syrup. The syrup should last for at least a year if kept in an airtight container in your refrigerator.

Conversion chart

1 cup of sugar is equal to – 1 teaspoon of stevia leaf powder or 1 teaspoon of stevia extract.

1 tablespoon of sugar is equal to – .25 teaspoon of stevia powder or 6-9 drops of stevia extract.

1 teaspoon of sugar is equal to – a pinch of stevia powder or 2-4 drops of stevia extract.

Stevia is becoming a popular plant and is readily available at most local nurseries.

If grown inside or outside it will flourish.

Thankfully it has few pests and is easy to grow and preserve.

Now that you know how to use it, you be adding stevia to your garden or window seal.

Another Recipe

Extract

With Alcohol cooked off.

• 1 glass jar with a tight fitting lid

• Dried Stevia leaves. They can be crumbled, chopped or powdered

• Vodka or Rum

Using a ratio of 2 parts stevia to 3 parts liquid, place one cup of stevia in the jar and cover it with 1.5 cups of alcohol.

Shake the mixture well and let it sit for no more than 36 hours. (it will become bitter if you steep it longer than 36 hours) Strain through muslin or a coffee filter and pour the tincture into a dark colored bottle.

To remove the alcohol: once the 36 hours are up, simmer the mixture on low heat for 30 minutes, stirring regularly.

Be careful not to boil.  When it cools, strain and bottle as above.

This mixture should be kept in the refrigerator, where it will store for six months.

.

.

Posted in Ahlbacks Disease, Arthritis, AtomicBlonde, Avascular Necrosis, Awareness, Baking, Blessed, Bone Health, Breakthrough Crew, BreakThroughCrew, Candy, Cardiovascular, Chronic Pain, Clinical Trials, Croatian Family, Delicious, Desserts, Diagnosed, Disclaimer, Eat Healthy, Endocrinologist, Factor V Leiden, Family Tradition, Opinions, Thoughts, Uncategorized

Blogs

I think I will be starting a new blog just for recipes

Opinions? I really want your opinions

Since I am a health leader and advocate who lives with several chronic conditions

Should I focus on just that or have a mix

Posted in Bone Health, Eat Healthy, Gluten Free,Food, Recipes, Uncategorized, Vegetables

Gluten Free Vegetarian Chalupas

Gluten Free Vegetarian Chalupas

Made this yesterday and it was delicious

•1-2 tbsp extra-virgin olive oil

1 small onion, peeled and diced

1 4-ounce can chopped mild green chiles

1 14-ounce can diced tomatoes

10 corn tortillas

  1. 1 15-ounce can vegetarian refried beans

4 oz. Monterey Jack cheese, shredded

4 oz. cotija cheese (or feta), crumbled

2 scallions, chopped

Sour cream, for serving

Directions

1. Heat the oil over medium heat in a large, heavy-bottomed saucepan, and hand sauté the diced onion, stirring frequently, until translucent, about 6 minutes. Add the chopped green chiles and diced tomatoes, bring to a simmer, and allow to cook, uncovered, for about 8 minutes, or until the mixture begins to thicken.

Remove the saucepan from the heat and set it aside.

2. Place the tortillas on a large parchment-lined baking sheet and spray on both sides with cooking oil spray. Preheat your oven’s broiler, and place the tortillas about 5 inches under the broiler until golden brown on one side (less than 2 minutes). Remove from the oven, flip the tortillas over, and place them back under the broiler until golden brown on the other side (less than 2 minutes more). Remove from the oven and allow to cool briefly.

3. To serve, spread a thick layer of refried beans on each tortilla, then top with the tomato and chile mixture, then the Monterey jack cheese, cotija crumbles, and scallions. Serve warm, with sour cream.

Posted in Bone Health, Eat Healthy, Gluten Free, Soup, Healthy, Delicious, Uncategorized, Vegetables

Vegetarian Vegetable Bean and Swiss Chard Soup

Woke up this morning and it was 44 degrees in NE Ohio.

Unseasonably cool for August.

Today’s menu homemade soup

Vegetarian Vegetable Bean and Swiss Chard Soup

1/2 large onion, diced

2-3 cloves garlic, minced

2 tbsp. of oil or vegan margarine

3 ribs celery, diced

2 handfuls of fresh green beans stems cut off.

10 leaves of Swiss or Rainbow Chard without the spines of the Chard.

3 medium-sized carrots, diced

Any other vegetables desired, about 1/2 cup each

I like zucchini and sometimes chopped butternut squash

8 cups water or vegetable broth

1 cup pearled barley, uncooked

1 cup pinto or white beans, cooked or canned

1/3 cup tomato paste or crushed tomatoes

1/4 tsp. salt

1/2 tsp. pepper

1/4 tsp. celery salt (optional but adds a nice flavor)

1/2 tsp. basil optional

1/2 tsp. oregano or Italian spice mix

1/2 tsp. thyme

1 tsp. onion powder (optional)

2 large bay leaves

Salt and pepper to taste (optional)

How to Make It

In a large soup or stock pot, sautee the onions and garlic in the oil or vegan margarine for a minute or two, then add the celery, carrots and any other vegetables you are using for about 3 to 5 minutes.

Next, add in the vegetable broth or water and all the other remaining ingredients and bring the mixture to a simmer.

Once your soup is simmering, reduce the heat to medium-low and cover your pot.

Allow your soup to simmer on the stove for at least thirty minutes and up to one hour, stirring occasionally, until the barley is soft and somewhat fluffy.

Be sure to remove both of the bay leaves before serving your soup. You don’t want to eat one.

Taste, and then add in more spices or a bit of optional salt and pepper to taste and enjoy!

Recipe note: All of the ingredients in this soup are both vegetarian and vegan.

Need this recipe to be gluten-free as well? Just swap out the vegetable broth for water, or, use a homemade or gluten-free vegetable broth.

Be sure to read labels and check the ingredients on your herbs and spices as well, as sometimes there’s some gluten-containing additives which sneak in.

* if you eat meat you can always ad 1/4 pound small diced pancetta.

#Food

#Yummy

#Soup

Posted in Bone Health, Eat Healthy, Flush not Blush, Gluten Free, Herbal, Inflammation, Recipes, Uncategorized, Vegetables

Vegan Garlic Pasta And Roasted Veggies Two Ways.

This is a 20 minute virtually fool-proof dinner.
While you get your sauce going by sauteeing garlic and shallot in a little olive oil, roast your tomatoes.
When you roast tomatoes in a little olive oil and sea salt, it enhances their natural flavor and gives them an almost sweet yet smoky, fire-roasted taste, which pairs perfectly with the creamy garlic sauce.

I make this about once a month.

This was my second time using gluten free pasta
I bought quinoa pasta ( thin spaghetti style) and this time (penne style) quinoa
It wasn't bad but I'm so used to whole wheat pasta it's going to take a minute.

Ingredients
• 4 cups (450 g) grape tomatoes, halved I use red and yellow when available
• 10 ounces (283 g) whole wheat pasta (such as penne, linguini, or fettuccine | Use less if you want a higher sauce:pasta ratio | Use gluten-free pasta for GF eaters)
• Olive oil
• 2 medium shallots, diced (~1/4 cup or 40 g)
• 6 large cloves garlic, minced/grated (1/4 cup or 24 g)
• Pinch each sea salt and black pepper
• 3-4 Tbsp (25-33 g) unbleached all-purpose flour (or another thickener of choice)*
• 2 1/2 cups (600 ml) unsweetened plain Almond Breeze (sub up to 1 cup with veggie stock, if preferred)

Instructions
1 Preheat oven to 400 degrees F (204 C) and toss tomatoes in a bit of olive oil and sea salt. Place cut side up on a parchment-lined baking sheet and bake for 20 minutes while you prepare the rest of the dish. Then set aside.
2 Bring a large pot of water to a boil and cook pasta according to package instructions. When done, drain, cover and set aside.
3 In the meantime, prepare the sauce. In a large skillet over medium-low heat, add 1 Tbsp (15 ml) olive oil and the garlic and shallot. Add a pinch of salt and black pepper and stir frequently, cooking for 3-4 minutes until softened and fragrant.
4 Stir in 3-4 Tbsp flour (or other thickener of choice – see notes) and mix with a whisk. Once combined, slowly whisk in the almond milk a little at a time so clumps don’t form. Add another healthy pinch of salt and black pepper, bring to a simmer and continue cooking for another 4-5 minutes to thicken. Taste and adjust seasonings as needed. (Optional: You can also add a few shakes of vegan parmesan for extra flavor at this time if you wish.)
5 If you want an ultra creamy sauce, transfer sauce to a blender (or use an immersion blender) to blend the sauce until creamy and smooth. Place back in pan and reduce heat to a low simmer until desired thickness is reached.
6 Once the sauce is to your desired thickness, taste and adjust seasonings as needed. Then add pasta and roasted tomatoes and stir.
7 Serve immediately and garnish with extra black pepper, fresh basil, and/or vegan parmesan cheese.

Notes
*To keep this recipe gluten-free, sub the flour for cornstarch or another thickener. Add 1-2 Tbsp during the blending process to make sure it’s completely blended. Then add back to the pan to thicken for 5-7 minutes. Alternatively, make a slurry with the cornstarch and a few Tbsp of the sauce in a small bowl and then whisk it directly into the pan during the simmering process. Repeat in 1/2 Tbsp amounts until desired consistency is reached.

I have also made it with regular pasta and tons of roasted eggplant, zucchini , garlic but I'm going to stick with the quinoa pasta.

To roast veggies
I peel and slice 2 small eggplants
3 medium zucchinis
2 semi hot peppers deseeded
Coat with olive oil
Salt and pepper
Place on parchment lined baking dish

Roast 400 degrees for 18-20 min.
Allow to slightly cool then chop and add to your favorite pasta
Top with basil and light cheese if you choose.

Posted in Arthritis, AtomicBlonde, Bone Health, Eat Healthy, Flush not Blush, Gluten Free, Inflammation, Recipes, Uncategorized

Vegetarian Lettuce Wraps

Vegetarian lettuce wraps with tofu and mushrooms.

194 Calories
Makes 4
Ingredients:
3 tablespoons hoisin sauce
3 tablespoons reduced-sodium soy sauce
2 tablespoons rice vinegar
1 teaspoon sesame oil
2 teaspoons canola or grapeseed oil
1 (12- to 14-ounce) package extra-firm tofu (do not use silken)
8 ounces baby bella (cremini) mushrooms, finely chopped
1 (8-ounce) can water chestnuts, drained and finely chopped
2 cloves garlic, minced
2 teaspoons freshly grated ginger
1/4 teaspoon red pepper flakes (omit if sensitive to spice)
4 green onions, thinly sliced, divided
8 large inner leaves romaine lettuce (from a romaine heart) or butter lettuce leaves
Optional for serving: grated carrots, additional red pepper flakes

Directions:
In a small bowl, stir together the hoisin, soy sauce, rice vinegar, and sesame oil. Set aside.
Press the tofu between paper towels to squeeze out as much liquid as possible. Refresh the paper towels and press again. Heat the 2 teaspoons canola oil in a large nonstick skillet over medium-high. Once the oil is hot, crumble in the tofu, breaking it into very small pieces as it cooks. Continue cooking for 5 minutes, then add the diced mushrooms.

Continue cooking until any tofu liquid cooks off and the tofu starts to turn golden, about 3 to 5 minutes more.

Stir in the water chestnuts, garlic, ginger, red pepper flakes, and say half of the green onions and cook 30 seconds more.

Pour the sauce over the top of the tofu mixture and stir to coat.

Cook just until you hear bubbling and the sauce is warmed through, 30 to 60 seconds.
Spoon tofu mixture into individual lettuce leaves.

Top with remaining green onions, grated carrots, and additional red pepper flakes as desired.
Eat immediately.

Posted in Arthritis, AtomicBlonde, Avascular Necrosis, Awareness, Blessed, Chronic Pain, Disclaimer, Eat Healthy, exercise, Factor V Leiden, Flush not Blush, Food, Gluten Free, Happiness, Herbal, Homemade Syrups,Tinctures,Rubs, Inflammation, Meditation, Mindfulness, OA, Osteonecrosis, Positivity, Rosacea, Stem Cell, StopTheClot, Support Group, Hope, Uncategorized, Vegetables, Vision

Get To Know Me

Hi, I'm Debbie and I have Avascular Necrosis/Osteonecrosis, It's a rare disease/disorder where you have a temporary or permanent loss of blood supply to the bone.
I developed my avascular necrosis/osteonecrosis after I suffered a meniscal tear. I'm lucky and very grateful because the doctors don't feel it will go to any other joints . Others including small children are not so fortunate.

We need more research on so many levels and trials.

I love to learn.
I love to educate
I love to help people realize their is always hope.
I have started to go to a more plant-based diet to help the pain caused by inflammation.

However I still will eat meat once a week no more than 2x a week.

I also personally take supplements all ok'd by my PCP

Vitamin D varies from 2000 to 5000 iu a day based on lab results

CoQ10 400mg a day

CuraMed Curcumin 375mg my
Ortho had me start with 1 in a.m and 1 in p.m for the first week, then take 1 a day.

Krill Oil – Not Fish oil
I buy Antarctic Krill Oil Platinum by 1MD because it's top quality.

Krill and fish oil similarly contain EPA and DHA, but they differ in the way that the omegas are bonded. The omegas in krill oil are mostly bonded to phospholipids while in fish oil they are bonded to triglycerides. The fat cells in humans are also in phospholipid form. A study done on the metabolic effects of krill oil concluded that the omega-3s from krill oil may be more readily and effectively absorbed after ingestion and distribution into the bloodstream.

I have gone from eating food that really wasn't that healthy to eating mostly plants real food. To help my body by giving it the best nutrients possible.
I have to say my pain has decreased.
I will have a cheat day now and then.
But when you get used to eating good healthy food anything other than that just doesn't taste as good.

So I will be posting various recipes on my main blog and sometimes here as well , ones that I tried and loved as well as some information about myself and about Osteonecrosis aka Avascular Necrosis and a few other things

I Research a lot of things
Osteoarthritis
Osteonecrosis
Spondylolisthesis
Factor V Leiden Heterogeneous
Hypothyroidism
Rosecea
Clinical Trials
Stem Cell and Prolotherapy

I love history and being outdoors

One thing I know I will do again someday is hike . Since diagnosed with Avn I haven't lived or hiked as much as I used to do to limitations because of bone problems.

I love learning and applying new things into my own life.

I truly believe we can help our pain and diminish symptoms and heal our own body most of the time if not all the time.

We just need the right tools and the know how.

My Links

Facebook Main Profile https://m.facebook.com/public/Deborah-Andio

Main Blog ChronicallyGratefulDebla.com

YouTube Awareness Videos https://m.youtube.com/user/debbieandio

New Blog on Google 3/8/2017 http://chronicallygratefuldebla.blogspot.com/2017/03/hello-i-am-debbie-andio-i-am-blogger.html

Link to Mini Fact Videos http://cortanavideo.trade/user/UC1RtmEwtWKC8w9EgE2IwOFg

Twitter https://mobile.twitter.com/debbiea001

Instagram https://www.instagram.com/debbiea_1962

FB Information and Awareness Pages Bone info and Joint of the Day https://m.facebook.com/AvascularNecrosisRareDiseaseDayFeb29/

ON/AVN https://m.facebook.com/Osteonecrosis-Avascular-Necrosis-Support-913679995417381/

ON/AVN https://m.facebook.com/ONAvascular-Necrosis-Knowledge-752404224891578/

Recipes https://m.facebook.com/YummyGoodness/

Facebook Link https://m.facebook.com/ChronicallyGrateful.Me/

NewMorning Talk Anyone who wants to do a f b live via a guest message me. Various topics health, pain, food https://m.facebook.com/MorningTalk.Healh/

Posted in Bone Health, Candy, Food, Life, Recipes

Delight Bars

Homemade Delight Bars

I love Chocolate and Coconut so this is my go to candy bar.
I make it so I can control the ingredients.

6 ounces Sweetened Condensed Milk

1 teaspoon Vanilla

1/8 teaspoon Salt

2 cups Powdered sugar

14 ounces Sweetened Shredded Coconut

3/4 cup Lightly chopped walnuts toasted; (if desired)

16 ounces Bittersweet Chocolate Chips (1 bag)

2 tablespoons Vegetable Oil

Line an 8×8 straight edged pan with foil, overlapping the edges, and lightly spray with cooking spray.

In a mixing bowl, combine the Condensed Milk, Vanilla and Salt. Mix in the Powdered Sugar (1 cup at a time) until you have a smooth mixture.

Next, add the Coconut and mix until thoroughly coated and combined. Pour mixture into the prepared pan and press in to an even layer using your hands or rubber spatula lightly coated with cooking spray.

If Walnuts are desired, place the walnuts in single rows, leaving room in between, and press them slightly in to the Coconut mixture so they stick.

Refrigerate for at least an hour, until firm enough to cut in to bars.
When the Coconut mixture has set, lift out of the pan by the foil. Peel the foil off and place on a cutting board. Cut in to strips in between the rows of walnuts then cut in to bars.
Keep refrigerated until ready to coat.

Set a medium mixing bowl over a small pot of simmering
water and add Chocolate Chips to the bowl.

Stir every so often until they have melted, and then add the Oil. Stir until the Chocolate and Oil are completely blended and the Chocolate is thinned and shiny.

Using a fork, dip each bar in to the Chocolate, letting any excess drip off.

Place the dipped bars on a wax paper lined baking sheet.

Dip all of the bars and then let them sit until the Chocolate firms and sets up.

Store at room temperature or refrigerated.

Posted in Bone Health, Chronic Pain, Eat Healthy, Flush not Blush, Food, Gluten Free, Life, Recipes, Rosacea, Uncategorized

Easy Gluten Free Bread

So I'm trying to ease up on the gluten just to see how I feel and see if my skin improves
Because out of literally nowhere I get diagnosed with rosacea 2 weeks ago and I hate it.

Also having a bunch of other pains as well from osteoarthritis,osteonecrosis.
I don't know if a person can just get rosacea out of the blue, but I never really had a so called "flare" before 2 weeks ago.

I have always been a bit pink but then bam….. pink red looking like I had a sunburn now today I look all splotchy ….
I have to figure out something

So I decided to try gluten free in past 2 weeks. It's hard you don't realize how much stuff has gluten in it.

I love bread and pasta so I figured I better try something
But all this process of elimination has me scrambling

I don't know what to eat.

I found the recipe below easier to make than old fashioned real bread.

Here's the 2 breads I made
Both came out good
And wanted to share.

This gluten-free bread recipe is perfect for sandwiches. Made with 7 ingredients almond flour, arrowroot, flax, eggs, baking soda, salt, and vinegar it’s also pretty easy to make!  If you’re feeling a bit lazy this gluten-free bread is great to have around for an easy dinner , like soup and a sandwich.

Gluten Free Breads

Recipe 1
Ingredients
• 11/2cups blanched almond flour (not almond meal)
• 3/4. cup arrowroot powder
• 1/3 cup golden flaxmeal
• 1/8 teaspoon celtic sea salt
• 1/2 teaspoon baking soda
• 3 large eggs
• 1 teaspoon apple cider vinegar
Instructions
1 In a medium bowl, combine almond flour, arrowroot, flax meal, salt, and baking soda
2 In a larger bowl, blend eggs 3 minutes until frothy
3 Stir vinegar into eggs
4 Mix dry ingredients into wet
5 Scoop batter into a well greased 7.5 x 3.5 inch loaf pan
6 Bake at 350° for 30-35 minutes, until a toothpick inserted into center comes out clean
7 Cool and serve
To store this bread, wrap in a paper towel, seal in a plastic bag, and refrigerate for up to 1 week.
I hope you enjoy this quick and easy bread! It’s full of fiber

This loaf yields a medium loaf.

Easy Bread
Recipe 2

This low-carb gluten-free bread recipe is easy to make. Simple Bread has only 6 ingredients –almond flour, baking soda, salt, eggs, honey, and apple cider vinegar. It’s the perfect healthy homemade bread recipe for those that have recently gone gluten-free.

Simple Bread

Serves: 1 loaf (about 12 slices)
Ingredients
• 2 ½ cups blanched almond flour (not almond meal)
• ½ teaspoon celtic sea salt
• ½ teaspoon baking soda
• 3 large eggs
• 2 tablespoons honey
• 1 teaspoon apple cider vinegar
Instructions
1 In a large bowl, combine almond flour, salt, and baking soda
2 In a medium bowl, whisk the eggs, then add honey, and vinegar
3 Stir wet ingredients into dry
4 Scoop batter into a well greased 7.5 x 3.5 inch loaf pan
5 Bake at 300° for 45-55 minutes on bottom rack of oven; until a knife comes out clean
6 Cool and serve

To store this bread, wrap in a paper towel, seal in a plastic bag, and refrigerate for up to 1 week.

Posted in Arthritis, AtomicBlonde, Avascular Necrosis, Awareness, Bone Health, Chronic Pain, Diagnosed, Eat Healthy, Mindfulness, OA, Osteonecrosis, Uncategorized

Atomic Blonde

Diary of The Atomic Blonde

Osteoarthritis and Osteonecrosis Flare

I’ve been managing my osteoarthritis symptoms well and managing the osteonecrosis pain and try doing all the right things to stay healthy, but one day I wake up and feel like it was all for nothing. My joints ache bad , the worst I  can remember in a long time. It could be an osteoarthritis  flare.
Is my osteoarthritis and osteonecrosis getting worse despite all  my efforts? Im I going to feel like this from now on?
Probably not. Although arthritis is a chronic disease, we can have acute episodes of pain and inflammation, known as flares. While painful and a big pain in the rear and very unpredictable, flares are temporary thank God. 
 They do not signal a failure in our efforts to control arthritis symptoms.

Flares may be seen after infections or after highly stressful situations. 
Often, however, it isn’t clear what triggers a flare. 
You may have long periods of time when your arthritis is quiet, or in a remission. Then, suddenly, the inflammation becomes more active and you have an arthritis flare.
Flares can be alarming, not only because of the pain, but because of their unpredictability. 
When this happens I feel discouraged & afraid of further damage to my joints. I sometimes wonder whether something I did may have caused the flare.

I gave to remember that flares do calm down.  I have to think about how to handle the  “bad days” and flares before i have them. 
The following is a list of some steps you might want to incorporate in your plan of action. Remember, some techniques work better for some people than for others. Try a few of these, and if they don’t work for you, discard them and try others.

Balance periods of activity with periods of rest. Although more rest can help during a flare, you probably don’t need to abandon your regular activities, work or exercise program. 
Spending long periods of time in bed is counterproductive; it usually will prolong your pain. Instead, try to intersperse periods of rest with some light activity.
Have a plan to deal with your obligations. Plan ahead so that you can still get things done. 
If your at work, try to arrange for coverage, work fewer hours per week, or bring work home. Discuss your plan with your supervisors and co-workers ahead of time and assure them of your commitment. At home plan to apportion a few extra jobs among family members, and make sure everyone knows what they are expected to do to keep things running smoothly.

Communicate with your family and friends. The time to let your family and friends know that you may need more help is when things are going well, not when the flare hits. They will understand better what is needed and how they can help when you call to say that you’re having a particularly bad day. If someone volunteers to help you through a flare, give them a specific job to do or else their assistance may go unused.

Apply a hot or cold pack to inflamed joints. I prefer hot Thermacare Heat wraps over cold. 

Different people prefer one or the other. Some people even prefer warm packs for certain joints and cold packs for other joints. You will learn your own preferences through trial and error.

Practice relaxation or mind-diversion techniques. These techniques work best when you practice them on a regular basis. 

Even though relaxation may not directly reduce your pain, it can minimize stress, which is a factor shown to amplify pain.
At the end of the day still take time to be grateful 

Posted in Arthritis, Avascular Necrosis, Awareness, Bone Health, Chronic Pain, Eat Healthy, Factor V Leiden, Inflammation, Life, Osteonecrosis, Recipes

Fiber and Fake Fiber 

Fake Fiber is not the same as real Fiber. In fact it could be making you fat 
We are supposed to have 25b grams of Fiber a day. 

I know it’s hard but we need fiber. 
The benefits of being regular , a high-fiber diet can also reduce the risk of stroke, hypertension, and heart disease, cholesterol etc…
Unfortunately, fiber consumption is currently at an all time low.  

Now we have to worry about fake Fiber. 
Fiber bars are not so healthy 
It’s making us sick and fat not regular.

You need to get your Fiber from food real food not fake Fiber food. (Synthetic) 

Inulin 

Chicory root Extract yes it can help clean you out. But look out you will be very gassy. Not good for IBS

Maltodextrin

This actually makes you gain weight. Made from Genetically Modified corn starch. 
Polydextrose

Synthetic form of Glucose 

A lot of Bloating and discomfort with this one. 

If it doesn’t naturally contain Fiber it isn’t good. 
Look for foods with Oat Hull in cereal these aren’t so bad but stay away from all Fiber fortified foods. Good if you are gluten free. 

You can use these instead 
Psyllium Husk Powder 
Acacia Fiber great for IBS
Best is the good ol black bean!

1 cup =15 grams. 

You can also make delicious black bean brownies 

Or mix them into burgers , salads 

The Best High-Fiber Foods

* Split Peas. Fiber: 16 grams per cup, cooked. … 

* Lentils. Fiber: 15.6 grams per cup, cooked. … 

* Black Beans. Fiber: 15 grams per cup, cooked. … 

* Lima Beans. Fiber: 13.2 grams per cup, cooked. … 

* Artichokes. Fiber: 10.3 grams per medium vegetable, cooked.

* Peas.

* Broccoli.

* Brussels Sprouts.

Recipe

Black Bean Brownies 
Makes 12 brownies

 INGREDIENTS

* 15 oz can black beans rinsed and drained

* 3 eggs

* 3 Tbsp oil vegetable or coconut

* 1 tsp vanilla

* ¼ cup unsweetened cocoa powder

* ⅔ cup sugar

* ½ tsp baking powder

* ¼ tsp salt

* ½ tsp coffee grounds optional

* ½ cup semi-sweet chocolate chips

INSTRUCTIONS

1. Puree black beans in food processor or blender (or mash with a fork).

2. Mix black beans, eggs, oil, and vanilla.

3. In a separate bowl mix cocoa powder, sugar, baking powder, salt, and coffee grounds (if you have them).

4. Mix wets and dries, then stir in chocolate chips.

5. Pour into a greased 8×8 or 9×9 pan and bake about 30 to 40 minutes at 350 degrees F (176 C), until center is no longer gooey (test with a toothpick or knife). Time will be shorter for a larger pan size.

6. Allow to cool slightly before cutting.

List of top Fiber GOOD food
https://greatist.com/health/surprising-high-fiber-foods