Eat Well, Feel Well

Big Hospital Finally telling the truth about Cancer, Johns Hopkins

LATEST CANCER INFORMATION
from Johns Hopkins

AFTER YEARS OF TELLING PEOPLE CHEMOTHERAPY IS THE ONLY WAY TO TRY AND ELIMINATE CANCER, JOHNS HOPKINS IS FINALLY STARTING TO TELL YOU THERE IS AN ALTERNATIVE WAY …

1. Every person has cancer cells in the body. These cancer cells do not show up in the standard tests until they have multiplied to a few billion. When doctors tell cancer patients that there are no more cancer cells in their bodies after treatment, it just means the tests are unable to detect the cancer cells because they have not reached the detectable size.

2. Cancer cells occur between 6 to more than 10 times in a person’s lifetime.

3. When the person’s immune system is strong the cancer cells will be destroyed and prevented from multiplying and forming tumors.

4. When a person has cancer it indicates the person has multiple nutritional deficiencies. These could be due to genetic, environmental, food and lifestyle factors.

5. To overcome the multiple nutritional deficiencies, changing diet and including supplements will strengthen the immune system.

6. Chemotherapy involves poisoning the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in the bone marrow, gastro-intestinal tract etc, and can cause organ damage, like liver, kidneys, heart, lungs etc.

7. Radiation while destroying cancer cells also burns, scars and damages healthy cells, tissues and organs.

8. Initial treatment with chemotherapy and radiation will often reduce tumor size. However prolonged use of chemotherapy and radiation do not result in more tumor destruction.

9. When the body has too much toxic burden from chemotherapy and radiation the immune system is either compromised or destroyed, hence the person can succumb to various kinds of infections and complications.

10. Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also cause cancer cells to spread to other sites.

11. An effective way to battle cancer is to STARVE the cancer cells by not feeding it with foods it needs to multiple.

What cancer cells feed on:
a. Sugar is a cancer-feeder. By cutting off sugar it cuts off one important food supply to the cancer cells. Note:Sugar substitutes like NutraSweet, Equal, Spoonful, etc are made with Aspartame and it is harmful. A better natural substitute would be Manuka honey or molasses but only in very small amounts. Table salt has a chemical added to make it white in colour. Better alternative is Bragg’s aminos or sea salt.
b. Milk causes the body to produce mucus, especially in the gastro-intestinal tract. Cancer feeds on mucus. By cutting off milk and substituting with unsweetened soy milk, cancer cells will starved.
c. Cancer cells thrive in an acid environment. A meat-based diet is acidic and it is best to eat fish, and a little chicken rather than beef or pork. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.
d. A diet made of 80% fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked food including beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes t o nourish and enhance growth of healthy cells.
To obtain live enzymes for building healthy cells try and drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C).
e. Avoid coffee, tea, and chocolate, which have high caffeine. Green tea is a better alternative and has cancer-fighting properties. Water–best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.

12. Meat protein is difficult to digest and requires a lot of digestive enzymes. Undigested meat remaining in the intestines will become putrified and leads to more toxic buildup.

13. Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack the protein walls of cancer cells and allows the body’s killer cells to destroy the cancer cells.

14. Some supplements build up the immune system (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the body’s own killer cells to destroy cancer cells. Other supplements like vitamin E are known to cause apoptosis, or programmed cell death, the body’s normal method of disposing of damaged, unwanted, or unneeded cells.

15. Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit will help the cancer warrior be a survivor.
Anger, unforgiving and bitterness put the body into a stressful and acidic environment. Learn to have a loving and forgiving spirit. Learn to relax and enjoy life.

16. Cancer cells cannot thrive in an oxygenated environment. Exercising daily, and deep breathing help to get more oxygen down to the cellular level. Oxygen therapy is another means employed to destroy cancer cells.

Original Article:
https://wausaunews.wordpress.com/2014/01/18/big-hospital-finally-telling-the-truth-about-cancer-johns-hopkins/

Greek Chicken with Hummus

1 package of chicken breasts
4 Tbsp of your favorite hummus
1/2 cup diced cherry tomatoes, chopped
1/4 cup Feta cheese
1/4 red onion, sliced
1/2 cup kalamata olives
Handful of fresh spinach
Greek dressing

1/2 cup cooked quinoa, barley

Marinate chicken breasts in Greek dressing for at least 30 minutes.

Preheat oven to 350. Place chicken and dressing in 13x9 inch baking dish.

Add chopped tomatoes, fresh spinach, olives, and red onion in dish. Top each chicken breast with your hummus of choice. Sprinkle with feta cheese.

Bake for about 20 minutes, or until chicken is cooked through.

Cook quinoa/barley according to instructions. (I always cook mine in chicken broth with a bit of garlic for more flavor).

To plate, put a scoop of cooked quinoa/barley mixture. Top with chicken breast and the rest of the goodies. Spoon a little of the Greek dressing as well.

Stuck

Feeling Stuck.  This is how I have felt a lot lately. My weight loss has come to a halt. I do the same thing over and over every day.

I'f you feel stuck, there are possibilities you are not seeing. Though it may not be obvious or easy, there is a realistic and accessible way forward.  If you feel stuck, it’s likely that the things you fear are obscuring the things you love. Progress begins with sincere, grateful focus on who and what you truly love. Life improves dramatically when you begin to give and to live in the service of what’s most meaningful to you. Think of what you can joyfully give to life, and with that thought you are suddenly facing in a new, positive direction. Keep in mind that happiness is a choice you can make regardless of your circumstances. Choose to be happy, and then express that happiness with your actions. Give yourself a good enough reason to move forward, and you will. Somewhere, within your beautiful capacity to love, is a powerful reason that’s plenty good enough. Instead of feeling stuck, feel love. Give life to that love, and you won’t be stuck any longr — Ralph MarstonHere are three questions I’ve heard before when feeling stuck?

1.       Are you in the right place?
2.       Are you doing the right thing?
3.       Are you giving it everything you got?

Then I recall from my business class M.A.P.S.: The Four Pillars of Creative Job Fulfillment.

1. MEANING:  Why are you here? What drives you to get up every morning? What makes you feel hopeful about the future? This is what really matters to you. Make a list of your purposes, or goals in life. Start with a sentence like: “The reason I work is to…” and fill in the blank. Some possible answers are, “…continue learning,” or, “…get to know amazing, talented people that expand my worldview.” When you are done, rank your list with the most important purpose at the top.

2. ATMOSPHERE:  Where do you see yourself? Close your eyes and imagine your ideal environment. Is it high energy or relaxed? Who are you working with? Or are you working alone? Be specific. What does your workspace look like? Are you working at home, in a shared space? Write it all down. Your surroundings directly affect how you feel. They can inspire you and keep your energy up, or they can drain you of all ambition. When you are finished with your list, prioritize it with the most important elements at the top.

3. PASSIONS: Make a list of the things you absolutely love. These are the things you can’t get enough of. Think of things you love to experience (beautiful architecture, vintage wine) as well as things you like to create (furniture designs, electronic music). Hopefully you will have a long list. When you are finished, restructure your list with the items you are most passionate about at the top to those you are least passionate about at the bottom.

4. SKILLS:  What you are good at? Write a list of your proficiencies, including specific tasks (copyediting) and social skills (good at motivating others). Remember that these don’t have to be things you like to do, just things you are capable of. If you get stuck, try asking friends, family, and co-workers what your skill sets are. You might be surprised to hear what they come up with. Once you have at least 10 skills, re-write them in order of importance, with your greatest strengths at the top.

Does your current situation pay off on the top few of each pillar? Ask yourself some tough questions:
Are you utilizing your best skills? Are you exercising your main passions? Are you working in an atmosphere that is conducive to your creativity? Are you getting something meaningful from your current situation?

While rereading over this it just means I have some reassessing to do.

Black Bean Sweet Potato Chili

Black Bean Sweet Potato Chili

Ingredients

• 1 tablespoon plus 2 teaspoons extra-virgin olive oil (I used spray oil)
• 1 medium-large sweet potato, peeled and diced
• 1 large red onion, diced
• 4 cloves garlic, minced
• 2 tablespoons chili powder
• ½ teaspoon ground chipotle pepper
• ½ teaspoon ground cumin
• 1/4 teaspoon salt
• 3 ½ cups unsalted vegetable stock (I think next time I will try chicken broth)
• 1 15-ounce cans black beans, rinsed
• 1 14.5-ounce can diced tomatoes
• ½ cup dried quinoa
• 4 teaspoons lime juice
• serving suggestions: avocado, cilantro, crema, cheese

 

Instructions

1. Heat a large heavy bottom pot with the oil over medium high heat.
2. Add the sweet potato and onion and cook for about 5 minutes, until the onion if softened.
3. Add the garlic, chili powder, chipotle, cumin and salt and stir to combine.
4. Add the stock, tomatoes, black beans and quinoa and bring the mixture to a boil. Stir everything to combine.
5. Cover the pot and reduce the heat to maintain a gentle simmer.
6. Cooke for 10-15 minutes until the quinoa is fully cooked and the sweet potatoes are soft.
7. Add the lime juice and remove the pot from the heat. Season with salt as needed.
8. Garnish with avocado, cilantro, crema or cheese before serving.

 

I found this recipe on http://whatsgabycooking.com/black-bean-sweet-potato-chili/

AND...the Vegetti rocks...Chicken Parmesan made Light!

1 can tomato sauce

1 can diced tomatoes
1 can artichokes, drained
2 cups of fresh spinach
1/4 cup onion, diced
4 tbsp Herbs de Provence, split 3 tbsp and 1 tbsp
1/4 cup fresh basil, torn into pieces
1 tbsp garlic

2 tbsp olive oil
1 lbs chicken tenders
1 cup Parmesan cheese

2 zucchinis, made into pasta

Preheat oven to 450.

In a large skillet, add tomato through garlic. Remember to reserve 1 tbsp of the herbs for the chicken breading. Set heat to medium-low and let simmer. The longer it sits and melds together, the better!

Set out 2 shallow dishes or bowls. Place olive oil in one, and Parmesan cheese in the other. Add herbs to the cheese, mix well. Rinse chicken and cut away fat. Dip the chicken in the olive oil and then the cheese mixture. Place in a lightly greased 13x9 inch pan. Bake until slightly browned.

Prepare zucchini pasta by placing in boiling water for less than 2 minutes. Drain. Blanche in cold water.

Plate zucchini pasta, top with chicken pieces and then the sauce.

Thermometer vs. Thermostat?

Have you ever known someone who seems to set a positive tone every time he or she enters a room? Their presence is either electrifying or through a calm knowing, sends waves of peace into the room. But when a person in a bad mood enters the room, you also know it...and feel it. It's awkward.  The environment becomes tense with the negative energy and those around the person feel on edge or worse, drained of all positive energy they originally possessed. (I think we have all been there).  Look around at your friends and the people you are in constant contact with. What does it look like? Is your close circle positive and uplifting and pushes you to be your best? Or Is your close circle full of 'Debbbie Downer's" and when you walk away you feel down and negetive?  Let's put it another way, is your glass half full or half empty by the company you keep?  Let's even go deeper who are you in the your close circler, at work, in public.... are you the one that sets the tone or do you bring everyone down?  Le'slook at the defintiion of a Thermometer vs. Thermostat...

1.        Thermometer:  an instrument for measuring the fluctuating temperature. 

2.        Thermostat:   to establish and maintain a desired temperature automatically.

 

Therefore, the person being affected by someone else’s energy is like a thermometer. While the other person, who knowing or unknowingly impacts others, positively or negatively is like a thermostat. I think  that the reason behind many “thermometers” is their own discouragements.

So let's make it simple. I was reading an article the other day and to summarize it said, "Thermometers like to criticize once a direction is chosen." They always notice when something is wrong BUT can't find what needs to be done to fix it. They end up fluctuating up and down, cant adapt. "Thermostats take the temperature of the room first and then put a plan in place to adapt." These are the leaders and the visionaries, and the people you can rely on to stay calm in a crisis and lead you to the next level. Thermostats are able to work past criticism and negativity and push forward even when the odds are against them. Thermostats exhibit self-control and stability.

It is important to understand whether you are influencing or being influenced, in a situation, because it will help you to respond more wisely. Being influenced for good is never a bad idea. In fact, many people choose their friends wisely, giving and receiving positive influence, so they can develop or sharpen areas in their own lives. Which are you? Do you influence your surroundings? Or, are you influenced by your surroundings?  

Four Ways You Can Instantly Become a Thermostat:

·         Be YOU.
·         Understand what you stand for. Know your beliefs.
·          Smile, it's the least expensive way to improve your looks.... and set the tone. 
·          Respond versus react (this one takes some work and constant thinking) (I hold things in which is NOT good so sometimes when I'm pushed I react rather than respond, I am working on this) Recognize the difference.

In the ever-changing, ever-turbulent circumstances of life, our personal attitude should resemble the thermostat more than the thermometer. No matter what the temperature reads outside, whether times are good or times are bad, your internal temperature should be determined by the constant, unchanging characteristics about you.

 

Peppermint Fudge Weight Watcher Friendly

Peppermint Fudge

Ingredients

8 oz	Bakers chocolate squares (I used half unsweetened half semi sweet)
1 tbs	Unsweetened cocoa powder
1/2 cup	Baking stevia or 1 cup sweetener that measures like sugar 1
1/8 tsp	Salt
1 cup	Plain low fat Greek yogurt
1/8 tsp	Peppermint extract, for peppermint fudge
Optional Topping:	Crushed candy canes OR Andes Peppermint Chunks for topping

¹ 10-12 pkts stevia (or to taste).

Makes 24 and is 2 Weight Watcher Points.

1. Microwave the chocolate baking squares in medium microwaveable bowl for one minute, or until melted, stirring every 30 seconds.

2. Stir the rest of the ingredients into the melted chocolate, until mixture thickens. Form fudge into 2 rectangular blocks, and sprinkle peppermint candy on top if desired. Wrap fudge in saran wrap, or place on parchment or wax paper, and place in the freezer for 30-60 minutes, or until firm enough to cut into squares. Wrap up and give as a gift, or enjoy yourself!

 

This recipe came from dashingdish.com.  Fast EASY low point treat. ENJOY!

Best Salad Ever

Original Recipe:
http://dabblesandbabbles.com/best-salad-ever/


Ingredients

• 1/2 cup of slivered almonds
• 2 tbsp sugar
• 1-2 heads of romaine lettuce
• 1/3 cup chopped celery
• 4 shallots or green onions, chopped
• 1 can mandarin orange pieces
• 1 diced avocado
• 1 diced apple
• 1/2 cup dried cranberries
• 1/2 cup crumbled feta cheese
• 1 tsp garlic powder
• 1 tbsp olive oil

Dressing Ingredients

• 1/4 cup olive or vegetable oil
• 2 tbsp balsamic vinegar
• 1 tbsp red wine vinegar
• 1 tbsp old fashioned (grainy) mustard
• 1 tsp sugar
• 1/2 tsp salt and pepper

Directions:

1. Place sugar and almonds in sauce pan or skillet and cook over medium heat until sugar melts and starts turning brown – keep an eye on it as it can burn quickly.  Remove from heat and place on a plate to cool.
2. Mix all the ingredients together in a bowl and finish the salad with the nuts and salad dressing.
   

Healthy Buffalo Chicken Salad  

1/2 cup non-fat plain Greek Yogurt 

1/2 cup Franks Red Hot Wings Buffalo sauce 

1 teaspoon salt

1/2 teaspoon garlic powder 

1/2 teaspoon fresh ground black pepper 

4 cups of shredded cooked chicken

2 celery stalks, chopped 

1/2 cup cilantro, minced 

1/2 cup crumbled blue cheese

Mix all the ingredients together and enjoy. Add more Frank's if you like it HOT! I like to serve on the 100 calorie skinny girl flat bread, and my boyfriend just eats his with celery.

So yummy and so easy to make. Perfect for you lunch!! 

The Wonder of the Veggetti...yes that is it's name!

Oh my goodness. I have discovered a new favorite utensil... The veggetti! It turns any vegetable into a "pasta".

So last night I made a dish with zucchini noodles, or "zoodles". It was awesome. The zucchini noodles were easy to make with this little device I picked up at Bed, Bath, and Beyond for $20. They were quick and so easy to make. They were ready in less than 10 minutes! The "zoodles" still taste like zucchini, but that didn't bother either of us because we both love the green veggie!

Greek Chicken with "Zoodles"

3 chicken breasts, sliced into tender size pieces
Greek dressing of your choice
3 Tbsp hummus, any flavor
2 Tbsp feta cheese
1/2 cup sliced cherry tomatoes
1/2 cup kalamata olives
1/2 cup sliced red onions, in rings
1 Tbsp Olive Oil
2 Tbsp Lemon Juice

Preheat oven to 450.

In a ziploc bag, place sliced chicken and Greek dressing, just enough to marinate. Place in fridge and prepare other ingredients.

Slice up your "zoodles" with your veggetti. Set aside in bowl.

Slice up tomatoes, olives, and onions. Place tomatoes, olives, and red onions in a bowl. Toss with olive oil and lemon juice. Place on the bottom of a 13x9 baking dish. Place chicken on top. Cover each piece of chicken with hummus and feta cheese. Bake about 20 minutes, or until chicken is done.

Bring a pot of water to boil. Boil "zoodles" for less than 2 minutes! Then blanch in cold water to keep them from getting mushy.

Put the zoodles on the plate, and top with all of the yummy Greek chicken goodness!

Thankful

So the past week or so have been a little rough.  Vulnerablity can be scary being honest with yourself and others can lead to doubt, fear and regret.  I'm reminded again tonight that we must always have thankful heart. No matter where you are in your life- there is always something to be thankful for.   That’s what will keep you going in the midst of your ‘bad day’s.'

So I find it fitting to dedicate this blog about what my heart is THANKFUL for.


1.  I'm thankful for God. He shows me everyday how wonderful my life is with Him.... If there's anything in this life that I'm eternally grateful for, it's that I am one of God's children, and I get to live my life as a glorification of Him. He is wonderful, and loving me more than I can handle. Everything I am, I am because of God.

2.  I'm thankful for love.

3.  I'm thankful for my dad.  Although my time with him on this earth was super short I cherish everything he taught me. I sure do miss him.

4.  I'm thankful I was adopted, even though my journey has been rough..... I wouldn't change it for anything.

5.  I'm thankful for ALL my second Mom‘s and Dad’s, who taught me how to love and be loved!

6.  I'm thankful for true friends in my life that strengthen and call me up to higher place of love, courage, & peace.  Friends who help me realize who I am, who push me. Who love me when I’m loveable and most importantly when I’m not loveable.  Your hugs and support, and willingness to be a part of me, will never be taken for granted. Thank you. For everything you do. You are my family and I love you Big.

7.  I'm thankful for "NEW FRIENDS" that the Lord has recently blessed me with, I know that they will be a part of my true friend statement in only a matter of time.

8.  I'm thankful for all the wrong ones. All the wrong relationships, friendships, and even minor connections made with all the wrong people in my life allow me to be able to appreciate all the right ones. You all have helped shape me, and by testing me, have made me a better person. You give me the freedom to be a stronger person.... I'm sure there are more of you waiting around the corner, so to those: I can't wait to meet you.

9.  I'm thankful for blessings. They continue to come my way.

10.  I'm thankful for hardships. For not knowing everything.  For being humbled, day-by-day.  And still being able to hold on, because I can have faith enough to pull me through anything.


11.  I'm thankful for slow drivers when I'm running late. For strangers who loudly speak Spanish in public. For aggressive people who push their way through crowds. For disgustingly wet public restrooms. And most of all,for food smackers. I don't like any of you, but I'm still thankful...

12.  I'm thankful for all of the shallow things in my life, like goodwilling, pedicures, text messages, dramatic tv shows (NETFLIX), and sno cone stands and cheese balls. Oh yes, how I love a well made cheese balls.

13.  I'm thankful for ALL my nieces. They SERIOUSLY melt my heart in BIG BIG WAY and I love being a part of their lives.   They bring such sweet joy to my life.

14.  I'm thankful for good taste. If it wasn't for the amazing-ness of Johnny Cash, Patty Griffin, Chicago, the Oldies, Dolly Parton, Sugarland, Patsy Cline, Barbara Streisand, Kari Jobe, Kim walker, Barlowgirls, the Frozen Soundtrack and soooo much more great music I listen to, I wouldn't love life as much as I do. Without music there would be no sappy love songs.... And I don't want to live in a world where love and love songs don't exist. And I can’t forget the HAPPY SONG a song I hated at first but now it always brings a smile to my face.


So there you have it, a list of things I'm currently thanking. There are more things, for sure, but for now I'm going to take some time for reading in bed, listening to the quietness that surrounds me of my house.

Strength Doesn't Reside in Never Having Been Broken

Some days I wake up and my body is working against my mind. As a nurse, I understand the importance of medicine, surgery, treatments, diagnostic testing, etc BUT as a person that has put her body through countless different unknown trials...I appreciate going back to the basics. What you put into your body matters, and it affects the way that you feel. Lately I have been putting off surgery for my Endometriosis, because I just hit 1 year post op this March. Last year, I was out of work for 6 weeks, and I just got feeling back in my abdomen from the nerve damage. So obviously I am not jumping back on the surgery bandwagon just yet. So research it is...and diet changes it is. This morning, as I go for my usual run I am struck with an intense pain in my abdomen that makes me want to vomit and cry at the same time. Great way to wake up, huh? Such is the life of an Endo girl. I often visit a website that talks a lot about diet changes for Endo. So this morning I went to the site to revisit what I should and should not be eating. Just to make sure I am doing all that I can.

AVOID: wheat, red meat, refined and concentrated carbohydrates, refined sugars and honey, caffeine, chocolate, dairy, eggs, fried foods, saturated fats and oils, soy and soy products, additives and preservatives, and alcohol.


So what can I eat? GRASS? Insert defeated face. OR take a deep breath and realize it will be OK.

I found this book on one of the Endo support sites. I love that Amazon let's you Look Inside. It looks like the recipes contain most of the ingredients I already use. Lots and lots of fresh vegetables. Lots of fish. Nuts. Oils. Almond milk instead of dairy. Fruits. Thank goodness I live in Miami, where I have access to fresh produce year round!

Here is a great quick salad recipe! And it is ENDO friendly which translates to being a great Anti-inflammatory Recipe!

As Frances puts it...now let's feed our bellies...

Spinach Salad

Ingredients:
-1 bag of spinach
-craisins
-thinly sliced strawberries
-almonds
-mandarin oranges
-blueberries
-poppy seed dressing


Directions:
1. Pour spinach onto a bowl.  Top it with the rest of the ingredients according to preference, mix, and enjoy.

Mind. Body. Soul.

We are all familiar with a few of these quotes: 

“Be the change you wish to see in the world”

“If you can’t say anything nice don't say anything at all”

“Be the kind of person you would want to be friends with.”

 But do we ever really do it? Are we the change? Are we nice when we don't want to be? Are we the friend we always wish we had? I want to speak one today that has encouraged myself and to DO and can BE.

(Be the change you wish to see)  This such a BIG and BOLD statement.  Do you know what gets you there: COURAGE?  Taking a step out of our comfort zone: acting, speaking, teaching, believing and standing up for you.

Act on the things that you want to see a change in, whatever it might be.   What are your passions?  Speak UP.  Don’t be afraid to tell people about what grabs your heart, what matters to your soul, what you can't go a day without thinking about, what you’re struggle with, what you would like to see change. Speak to people about where you are trying to make a change and how God is leading you through it, this could be personal within yourself or maybe a cause you want to be a part of. You never know what could come from it.  The point is it’s about be COURAGOUS and taking a leap no matter the outcome or giant knot in your stomach.  Now be aware that it may not go how you want it to go but you have done your part and you have taken a step. Just think your thoughts and passions could inspire someone, to not give up and give them courage to take a leap at something they want to change. Speaking up can take some guts and while at times seems gut wrenching it is also is rewarding!  (It just may take you a while to see it)  Believing in ourselves that we can make a change can be the most challenging thing for us to achieve. To BELIEVE means to accept something is true and real. Believing is what keeps our hearts beating, having FAITH and believing that we can do something.  All we have to do is understand that our cares, matter. By you just stepping up and doing something about it CAN and will make a CHANGE. It will also, inspire, empower, and encourage others to have the same kind of faith and belief you do. “Be the Change you wish to see in this world”. 

Challenge yourselves to quit talking about it and DO IT! :)

1. Find out what really matters to your hearts. Spend time in prayer, meditation; however it is that you connect. Find out what is on your heart.

2. Find out a way to make a change, (whether this internally or externally.  If it’s externally GET INVOLVED. Im sure there is an organization for your cause.

3. Tell a friend about it.

 These 3 things aren't hard to do, just take a little time and effort but if they matter we will find a way and time out of our busy days to start ACTING. 

Now let's feed our bellies.

Jerk Tilapia with Mango Chutney and Sweet Potatoes

Ingredients:

2 fillet of fish, any white fish will work
1 large sweet potato, peeled
1 large mango, peeled and diced
1/2 cup of pre-made mango chutney or make your own *see below*
Smart balance cooking spray
1 tsp celery salt
2 tsp paprika
1 tsp cumin
1 tsp cayenne pepper
2 tsp black pepper

Instructions:
Preheat oven to 350.

Wash fish and season with celery salt, paprika, cumin, cayenne pepper, and black pepper. Place in lightly greased baking dish. Bake until flaky, about 10 minutes.

Slice sweet potato in medallion sized pieces. Place in a pot of water and bring to a boil. Cook until just barely tender. Set aside.

Mix chutney and sliced mango together in a bowl.

Place sweet potatoes on plate, top with fish, and then cover with mango chutney mixture.
-------------------------------------------------------------------------------
Homemade Mango Chutney Recipe

• Prep time: 15 minutes
• Cook time: 1 hour

Ingredients

• 2 cups sugar
• 1 cup distilled white vinegar
• 6 cups mangoes (4 to 5), peeled and cut in 3/4-inch pieces
• 1 medium onion, chopped (about 1 cup)
• 1/2 cup golden raisins or craisins
• 1/4 cup ginger, finely chopped
• 1 garlic clove, minced
• 1 teaspoon mustard seeds, whole
• 1/4 teaspoon red chili pepper flakes

Combine sugar and vinegar in a 6 quart pot; bring to a boil, stirring until sugar dissolves. Add remaining ingredients and simmer, uncovered, until syrupy and slightly thickened, 45 minutes to 1 hour. Stir occasionally during cooking.

Italian Stuffed Chicken Breasts

 Original Recipe:

Recipe and photos by For the Love of Cooking.net

 

• 1 cup of low fat ricotta cheese (or low fat cottage cheese)
• Small handful of baby spinach, chopped
• Small handful of grape tomatoes, diced (remove the seeds if possible)
• 2 tbsp Parmesan cheese, grated
• 1 tbsp fresh basil, chopped
• 1 clove of garlic, minced
• Sea salt and freshly cracked pepper, to taste
• Dash of oregano
• I added sage, thyme
• 2 chicken breasts
• Italian seasoned panko crumbs (I did not use, I just dusted with Parmesan Cheese)
• 2 tsp olive oil (Smart Balance Cooking Spray)

Preheat the oven to 400 degrees. I did 350
Combine the ricotta, spinach, tomatoes, Parmesan cheese, basil, garlic, favorite spices, sea salt and freshly cracked pepper, to taste. Mix until thoroughly combined.
Rinse the chicken breasts then cut a long horizontal slit along the center of the thin long edge of the chicken breast, nearly through to the other side. Fill the cavity of the chicken breast with the ricotta mixture. Season each side of the chicken with sea salt and freshly cracked pepper, to taste.

Place the chicken breasts in an oven safe dish, and dust with Parmesan cheese.Bake for about 15 minutes.

http://www.fortheloveofcooking.net/2011/06/panko-crusted-chicken-stuffed-with.html
 

Friendship and Spur of the Moment Dinner Parties.

I love friendship.  I love cooking. I love entertaining. I love serving.  So when you get to mix them all together... hold onto your horses. It's super fun. This Sunday I decided I wanted to cook and have some friends over. Not only was I cooking for the week I decided to throw in a dinner party. It's always fun when friends get together. And it brings JOY to my heart when I can cook for them. I made my first homemade cake. Lemon Blueberry. Pretty much anything LEMON is AWESOME.  Totally not healthy but DELICIOUS.

INGREDIENTS

CAKE

• 1 cup (230g) unsalted butter, softened to room temperature
• 1 and 1/4 cups (250g) granulated sugar
• 1/2 cup (100g) light brown sugar
• 4 large eggs, at room temperature*
• 1 Tablespoon vanilla extract
• 3 cups (375g) all-purpose flour, careful not to overmeasure
• 1 Tablespoon baking powder
• 1/2 teaspoon salt
• 1 cup (240ml) buttermilk*
• zest + juice of 3 medium lemons*
• 1 and 1/2 cups blueberries, fresh (258g) or non-thawed frozen (275g)
  
• 1 Tablespoon all-purpose flour

CREAM CHEESE FROSTING

• 8 ounces (224g) full-fat cream cheese, softened to room temperature
• 1/2 cup (115g) unsalted butter, softened to room temperature
• 3.5 cups (420g) confectioners' sugar
• 1 - 2 Tablespoons (15-30ml) heavy cream*
• 1 teaspoon vanilla extract
• pinch salt

 Directions:

Preheat the oven to 350F. Spray three 9x2 inch cake pans with nonstick spray. Set aside.

Make the cake. Using a handheld or stand mixer with a paddle attachment, beat the butter on high until creamy - about 1 minute. Add granulated and brown sugars and beat on medium-high speed until creamed, about 2-3 minutes. Scrape down the sides and bottom of the bowl as needed. Add eggs and vanilla. Beat on medium speed until everything is combined, about 2 full minutes. Scrape down the sides and bottom of the bowl as needed. Set aside.

In a large sized bowl, toss together the flour, baking powder, and salt. Slowly add the dry ingredients to the wet ingredients. Beat on low speed for 10 seconds, then add the milk, lemon zest, and lemon juice. Beat on low until just combined. Toss the blueberries in 1 Tablespoon of flour and fold into the batter. Batter is extremely thick. Do not overmix at any point. Overmixing will lend a tough, dense textured crumb.

Spoon batter evenly into 3 prepared cake pans. Bake for about 20-22 minutes or until a toothpick inserted in the center comes out clean. Mine took 21 minutes. Remove from the oven and allow to cool completely before frosting.

Make the frosting. Using a handheld or stand mixer with a paddle attachment, beat cream cheese and butter together on medium speed until no lumps remain, about 3 full minutes. Add confectioners' sugar, 1 Tablespoon cream, vanilla extract, and salt with the mixer running on low. Increase to high speed and beat for 3 minutes. Add 1 more Tablespoon of cream to thin out, if desired.

Assemble and frost. First, using a large serrated knife, trim the tops off the cake layers to create a flat surface. Place 1 layer on your cake stand. Evenly cover the top with cream cheese frosting. Top with 2nd layer, more frosting, then the third layer. Top with frosting and spread around the sides. The recipe doesn't make a ton of frosting, just enough for a light frost. Top with blueberries or lemon garnish if desired. Refrigerate for at least 45 minutes before cutting or else the cake may fall apart as you cut.

Make 1 day in advance if you'd like. Extras keep well in the refrigerator for up to 3days.

Helpful notes:

*Please use buttermilk in this recipe. See note in post about how to make your own at home. 

*1 medium-size lemon = approximately 1 tablespoon of lemon zest = 2 to 3 tablespoons of lemon juice

*Room temperature eggs preferred for even distribution among batter. Simply set into a bowl of warm water for 5 minutes before using or set out when you set out your cream cheese/butter for the recipe. 

*Heavy cream with 30% or more milk fat preferred in frosting for creamiest texture. For a less creamy texture, milk would be fine.

http://sallysbakingaddiction.com/2014/02/09/lemon-blueberry-layer-cake/

Spicy Chipotle Bowl with Brown Sugar Chicken

Brown Sugar Chicken

• 2 1/2 tablespoons light brown sugar
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin I used about 2 tsps
• 3/4 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried oregano
• 1/4 teaspoon garlic powder
• 2-3 chicken breasts

I put all of the spices in a gallon size ziploc bag, and shook with chicken breasts. I let sit in the refrigerator for about 30 minutes.

Original recipe:
http://spoonful.com/recipes/brown-sugar-spiced-baked-chicken

Chipotle Sauce

• 1/2 cup plain greek
• 1 chipotle in adobo sauce
• 1/2 tsp. adobo sauce I used about 3 tbsp adobo sauce
• 1-2 cloves garlic
• 1 Tbsp. fresh lime juice
• 1/8 tsp. cumin

Other Ingredients

• 1 cup cooked quinoa (you can use rice)
• 1 can low sodium black beans
• 1 can low sodium corn
• Jalepenos, to taste
• Cilantro
• 1/2 cup diced cherry tomatoes
• 3 tbsp lime juice

In bowl, mix corn through lime juice and let sit as you prepare the other ingredients.

Bake chicken at 350 degrees for about 15 minutes. Dice chicken and set aside.

In a small food processor, mix all the ingredients for the chipotle sauce. Blend well. Use more or less adobo sauce to your taste preference.

To assemble bowls, place quinoa in the bottom. Top with the black bean and corn salsa mixutre. Top with diced chicken, and then drizzle with the chipotle sauce. Serve immediately.

Other topping options: Avocado (so good on anything), onions, fresh cilantro, cheese, lettuce, red peppers...

Original recipe:
http://www.thegardengrazer.com/2013/11/burrito-bowl-with-creamy-chipotle-sauce.html