Carrie Vitt's Blog, page 42

10 Ways to Eat and Live Healthy on a Budget

Eating real, unprocessed foods on a budget can be difficult to navigate. For most locations, shopping at a single store won’t cut it, but few of us have time to drive all over town each week to gather what we need. My family started our journey to eat real food over 11 years ago. That experience combined with 4 moves form the foundation for tips to help you find what you need.

Here are 10 Ways to Eat and Live Healthy on a Budget

1. Find a farm! I really can’t stress this one enough. If you want to eat organic, pastured meats (which are more nutrient-dense than their conventional counterparts), unprocessed milk, or pastured eggs then buying straight from the farm can be a huge help to your pocketbook. The websites Eat Wild, Real Milk, and Local Harvest are all great resources to find organic farms, farmer’s markets or CSA’s in your area. If you live in California, make sure to check out Abundant Harvest.

We’ve purchased our meat from Peaceful Pastures for many years. They aren’t local, but they drive through Florida three times a year bringing meat to their customers. I prefer to buy in larger quantities and keep the meat in a freezer in the garage – we purchased one at a scratch and dent sale to save some money. If this isn’t feasible, I recommend you look for a farm where you could pick up meat once or twice a month. On average, I pay $5.50 per pound for all of my grass-fed meats.

2. Buy Your Pantry Staples Online from a Store Like Thrive Market –This new online shop has been a dream come true for me. I order most of my pantry staples and some basic supplements at 25-50% off retail and have them shipped to my door. Here’s a post I wrote about my favorite products.

3. Buy Food, Not Packaging – Why pay for cardboard and plastic when you could use that money to buy food? Even if the packaged food is organic, you’re still paying more than if you made it yourself.

4. Buy in Season – This one should be obvious, but how many of us have succumbed to buying berries out of season? Buying in season not only ensures you getting the biggest bang for your buck, it also means your produce will taste “as it should”.

5. Stick with the Basics – We all love a fancy vinegar, special seasoning or coffee every now and then, but if you’re purchasing these items regularly, they can really add up! Make a list of these luxury items and cut back on the amount you purchase.

6. Purchase Less Popular Cuts of Meat – Steaks and boneless, skinless chicken breasts add up quickly. Whole chickens, or roasts like rump, round or sirloin are much more affordable. The key with roast is to cook it low and slow. Cooking the meat in a crock pot or roasting it for several hours in a lidded pot in the oven will produce a moist, flavorful meal. You can throw in onions, garlic, carrots, potatoes, etc. for an affordable side dish.

7. Grow a Garden – I’ll admit, I haven’t quite gotten the hang of this one yet, but it’s on my list of things to master! I picked herbs that I use most often and grow them in pots. Purchasing organic seeds and then growing a 4×4 – foot raised bed, or a bed in the ground is a great way to save some money.

8. Eat Healthy and Spend Less at the Drugstore and Possibly Your Medical Bills – I was recently chatting with a friend who asked for suggestions I could offer regarding her 3-year old daughter’s long list of health issues. I suggested some food choices that I knew might cost more than what she was used to spending, but her response surprised me. She said, “That’s OK. I’m paying $400 a month for her medications.”

Health costs can add up quickly!

She said that she’d be more than happy to start paying for healthier foods if she could eventually spend less on the medications.

Research suggests a healthier diet can help to reduce health issues and possibly relieve the load on your pocketbook.

I personally experienced this – after the financial drain of daily medications, popping antacids and Advil and a slew of other medications, I would never go back!

Simply put, taking reasonable preventive measures with wholesome foods and lifestyle choices can actually help us save money overall.

9. Cook in Bulk and Use Your Freezer – I often double a recipe for dinner so we can eat the leftovers at lunch. It saves me time and money and my family loves it. Soups, stews and casseroles are fantastic for bulk cooking and they freeze beautifully.

10. Use Coupons and Regularly Check for Discounts – Here are some great resources for you:

Organic Deals – They publish the latest deals at various grocery stores and offer coupons.

Whole Foods Coupons – I know this store can be more expensive, but make sure to check their weekly coupons to stock up on your favorites!

Naturally Thrifty – This site has lists of dozens of places to grab coupons online.

What are your tips for eating and living healthy on a budget? Please share in the comments below! 

Posts may contain affiliate links. If you purchase a product through an affiliate link, your costs will be the same but Deliciously Organic will receive a small commission. This helps cover some of the costs for this site. We appreciate your support!

The post 10 Ways to Eat and Live Healthy on a Budget appeared first on Deliciously Organic.

Lemon Icebox Pie (Grain-Free, Paleo)

Lemon Icebox Pie really packs in the flavor for a simple southern staple. The filling has just four ingredients and bursts with the freshness of lemons while sitting atop a delicious graham cracker crust. My Grandma made this pie each time we visited my grandparents in Louisiana when I was a kid. It brings back memories of long summer days, playing outside with my cousins, and big family dinners.

If you’d like to take a shortcut, you can purchase some organic condensed milk, but the canned version is processed and honestly, it’s really very easy to make homemade sweetened condensed milk at home. It’s just a matter of putting a few ingredients in a saucepan and letting them simmer for a while. You’ll find my Homemade Dairy-Free Sweetened Condensed Milk recipe on page 275 of The Grain-Free Family Table.

Here are some more summertime pies you might enjoy!

Grain-Free Apple Pie

Chocolate Pudding Pie

Lemon Meringue Ice Cream Pie 

    Print Recipe    



Lemon Icebox Pie

Here’s a little tip – the more orange the egg yolks are, the more yellow the pie filling will be. I used pastured, organic egg yolks in the filling and that’s what makes it so yellow. Isn’t that fun?! I’m giving both dairy and dairy-free options in this recipe. You can choose which option you prefer.

Serves 8

For the crust:

1/2 recipe of homemade graham crackers

4 tablespoons coconut oil, melted

For the Filling:

14 ounces sweetened condensed milk or for a Paleo/Dairy-Free option – 1 recipe of dairy-free sweetened condensed milk

1 teaspoon fresh lemon zest

1/2 cup fresh lemon juice

3 pastured egg yolks

For the Whipped Cream:

1 cup heavy cream or coconut cream, whipped

Preheat the oven to 350 degrees F and adjust the rack to the middle position. Oil a 9-inch pie plate. Place the graham crackers in the bowl of a food processor and process until finely ground. Add the coconut oil and process until the crumbs are damp. Press the crust on the bottom and up the sides of the pie plate. Bake for 11 minutes.

Whisk the condensed milk, lemon zest, lemon juice and egg yolks until the mixture begins to thicken. Pour the filling into the baked crust and bake for 8 minutes, (the pie filling shouldn’t jiggle in the middle when you gently shake it). Cool completely, cover with plastic wrap or parchment paper and chill in the refrigerator for 3 hours. Top with whipped cream before serving. Serve cold.

Note: I only test the recipes on my site with the listed ingredients and measurements. If you would like to try a substitution, you are welcome to share what you used and how it turned out in the comments below. Thanks!

 

Posts may contain affiliate links. If you purchase a product through an affiliate link, your costs will be the same but Deliciously Organic will receive a small commission. This helps cover some of the costs for this site. We appreciate your support!

The post Lemon Icebox Pie (Grain-Free, Paleo) appeared first on Deliciously Organic.

Real Food at Wholesale Prices at Thrive Market & Giveaway

For years, I dreamt of a place where I could order all my favorite real food products at wholesale no matter where I lived. When I learned about a new online store last November, I tried it out for a few months and was thrilled to find my dream had become a reality. The company is called Thrive Market and they provide a service I think you’ll find incredibly helpful!

Thrive Market is a cross between Costco and Whole Foods online. Think Costco wholesale pricing on Whole Foods quality foods and brands with the convenience of purchasing through Amazon.

Thrive has made organic, real food more affordable for my family. I can stock up on my favorite pantry staples, supplements, and bath and body products and save 25-50% off retail. Plus, I can do most of my grocery shopping on my computer and have it shipped to my front door. Thrive Market has made it so much easier to live a healthy life!

Thrive offers free shipping for orders over $49 to anywhere in the continental US.

Another amazing benefit – I can shop with a company that gives back. For every membership purchased, Thrive gives a free membership to a low-income family to help make real food affordable to everyone.

Thrive is continually adding new products, too. This month they added over 350 new items to their baby food section! You can purchase everything from pantry staples to shampoo to diapers to supplements.

Here are 20 of my most favorite lesser-known products they carry:

Arrowroot Flour – This flour is a wonderful addition to your grain-free pantry, but can be expensive at many stores. Amazon currently sells it for $9.72, but Thrive offers it for $3.95!

Green Pastures Blue Ice Royal Fermented Cod Liver Oil Blend – Our family takes this wonderful supplement. It’s rich in omega-3 fatty acids and vitamins D and A. Amazon sells this for $54.00, but Thrive offers it for $49.

Castor Oil – I do a few castor oil packs a week to help my body detoxify. Thrive offers this oil at a fantastic price!

Coconut Flour – A staple for every Paleo, Grain-Free kitchen.

Green Pastures Skate Liver Oil – My family rotates between taking the Blue Ice Royal Cod Liver Oil and this Skate Liver Oil. Skate liver oil is abundant in vitamins A, D, E, K – great when cold and flu season comes around! Amazon sells this for $37, but Thrive offers it for $31.

Digestive Bitters – You can use these organic and handcrafted bitters to recreate classic cocktails or use them alone for digestive benefits.

Clear Conscience Contact Lens Solution – Because this contact solution is thimerosal-free and chlorhexidine-free, it’s a healthier alternative to conventional contact solution. I’ve been paying $12 a bottle at our grocery store in town, but Thrive offers it for $8.45.

Coconut Sugar – I love to use this low glycemic index sweetener for my baking.

Grass-Fed Beef Jerky – This is a fantastic jerky for travel, hiking or to send with your child for an athletic practice.

Organic Spouted Green Lentils – I love a good bowl of lentils, but to be honest, I don’t usually enjoy taking the time to sprout them. This solves that problem! Healthy, sprouted lentils minus the phytic acid!

Theo Chocolate Bars – For the occasional treat, I love a few pieces from a good dark chocolate bar. This chocolate is fair-trade, GMO-free and soy-free. My local store sells these for $5 a bar, but Thrive carries them for $2.85.

Kettle Organic Potato Chips – Potato chips are an occasional indulgence in our house and Kettle is my go-to brand. They’re GMO-free and organic.

Coconut Oil – Thrive carries several great brands of coconut oil at great prices. Their price for Nutiva coconut oil is 40% off retail.

Pure Lard – If you’re dairy-free, then having some pure lard from 100% pastured animals is a great healthy addition to your pantry. You can use it for baking, frying and sautéing.

Coconut and Papaya Body Lotion – I recently discovered this lotion and love how creamy, thick and hydrating it is. Amazon carries it for $10.13, but Thrive sells it for $6.95.

Organic Coconut Milk – Thrive carries both coconut milk and coconut cream for all your dairy-free needs!

Avocado Oil – I like to use this oil to make homemade mayonnaise and Thrive carries it for 26% off retail.

Unbleached Baking Cups – I always have some of these chlorine-free muffin liners on hand. They’re just $1.35 a box!

Tapioca Flour – We make my Grain-Free, Nut-free Pizza Recipe every Friday night and I about fell over when I saw how affordable their tapioca flour is. Amazon carries this product for $8.15, but Thrive sells it for just $2.95!

Organic Pure-Castile Soap – Our go-to soap bar. I always have a few on hand for when guests come to visit.

I also purchase Great Lakes Gelatin, Apple Cider Vinegar, Enjoy Life Chocolate Chips, Fermented Tamari Sauce, Herbamare (my favorite all-purpose organic seasoning blend), Grain-Free Granola, Tea, Jams, and lots more from Thrive. You really have to check this store out!

Trial Membership Shopping Spree

I’m happy to announce that Thrive, a sponsor of Deliciously Organic, is offering:

1. A free 1-month membership for everyone.

2. A chance for one reader to win a $500 shopping spree!

Click here to enter the shopping spree and to begin your free 1-month membership.

Posts may contain affiliate links. If you purchase a product through an affiliate link, your costs will be the same but Deliciously Organic will receive a small commission. This helps cover some of the costs for this site. We appreciate your support!

The post Real Food at Wholesale Prices at Thrive Market & Giveaway appeared first on Deliciously Organic.

Real Food at Wholesale Prices and Giveaway

For years, I dreamt of a place where I could order all my favorite real food products at wholesale no matter where I lived. When I learned about a new online store last November, I tried it out for a few months and was thrilled to find my dream had become a reality. The company is called Thrive Market and they provide a service I think you’ll find incredibly helpful!

Thrive Market is a cross between Costco and Whole Foods online. Think Costco wholesale pricing on Whole Foods quality foods and brands with the convenience of purchasing through Amazon.

Thrive has made organic, real food more affordable for my family. I can stock up on my favorite pantry staples, supplements, and bath and body products and save 25-50% off retail. Plus, I can do most of my grocery shopping on my computer and have it shipped to my front door. Thrive Market has made it so much easier to live a healthy life!

Thrive offers free shipping for orders over $49 to anywhere in the continental US.

Another amazing benefit – I can shop with a company that gives back. For every membership purchased, Thrive gives a free membership to a low-income family to help make real food affordable to everyone.

Thrive is continually adding new products, too. This month they added over 350 new items to their baby food section! You can purchase everything from pantry staples to shampoo to diapers to supplements.

Here are 20 of my most favorite lesser-known products they carry:

Arrowroot Flour – This flour is a wonderful addition to your grain-free pantry, but can be expensive at many stores. Amazon currently sells it for $9.72, but Thrive offers it for $3.95!

Green Pastures Blue Ice Royal Fermented Cod Liver Oil Blend – Our family takes this wonderful supplement. It’s rich in omega-3 fatty acids and vitamins D and A. Amazon sells this for $54.00, but Thrive offers it for $49.

Castor Oil – I do a few castor oil packs a week to help my body detoxify. Thrive offers this oil at a fantastic price!

Coconut Flour – A staple for every Paleo, Grain-Free kitchen.

Green Pastures Skate Liver Oil – My family rotates between taking the Blue Ice Royal Cod Liver Oil and this Skate Liver Oil. Skate liver oil is abundant in vitamins A, D, E, K – great when cold and flu season comes around! Amazon sells this for $37, but Thrive offers it for $31.

Digestive Bitters – You can use these organic and handcrafted bitters to recreate classic cocktails or use them alone for digestive benefits.

Clear Conscience Contact Lens Solution – Because this contact solution is thimerosal-free and chlorhexidine-free, it’s a healthier alternative to conventional contact solution. I’ve been paying $12 a bottle at our grocery store in town, but Thrive offers it for $8.45.

Coconut Sugar – I love to use this low glycemic index sweetener for my baking.

Grass-Fed Beef Jerky – This is a fantastic jerky for travel, hiking or to send with your child for an athletic practice.

Organic Spouted Green Lentils – I love a good bowl of lentils, but to be honest, I don’t usually enjoy taking the time to sprout them. This solves that problem! Healthy, sprouted lentils minus the phytic acid!

Theo Chocolate Bars – For the occasional treat, I love a few pieces from a good dark chocolate bar. This chocolate is fair-trade, GMO-free and soy-free. My local store sells these for $5 a bar, but Thrive carries them for $2.85.

Kettle Organic Potato Chips – Potato chips are an occasional indulgence in our house and Kettle is my go-to brand. They’re GMO-free and organic.

Coconut Oil – Thrive carries several great brands of coconut oil at great prices. Their price for Nutiva coconut oil is 40% off retail.

Pure Lard – If you’re dairy-free, then having some pure lard from 100% pastured animals is a great healthy addition to your pantry. You can use it for baking, frying and sautéing.

Coconut and Papaya Body Lotion – I recently discovered this lotion and love how creamy, thick and hydrating it is. Amazon carries it for $10.13, but Thrive sells it for $6.95.

Organic Coconut Milk – Thrive carries both coconut milk and coconut cream for all your dairy-free needs!

Avocado Oil – I like to use this oil to make homemade mayonnaise and Thrive carries it for 26% off retail.

Unbleached Baking Cups – I always have some of these chlorine-free muffin liners on hand. They’re just $1.35 a box!

Tapioca Flour – We make my Grain-Free, Nut-free Pizza Recipe every Friday night and I about fell over when I saw how affordable their tapioca flour is. Amazon carries this product for $8.15, but Thrive sells it for just $2.95!

Organic Pure-Castile Soap – Our go-to soap bar. I always have a few on hand for when guests come to visit.

I also purchase Great Lakes Gelatin, Apple Cider Vinegar, Enjoy Life Chocolate Chips, Fermented Tamari Sauce, Herbamare (my favorite all-purpose organic seasoning blend), Grain-Free Granola, Tea, Jams, and lots more from Thrive. You really have to check this store out!

Trial Membership Shopping Spree

I’m happy to announce that Thrive, a sponsor of Deliciously Organic, is offering:

1. A free 1-month membership for everyone.

2. A chance for one reader to win a $500 shopping spree!

Click here to enter the shopping spree and to begin your free 1-month membership.

Posts may contain affiliate links. If you purchase a product through an affiliate link, your costs will be the same but Deliciously Organic will receive a small commission. This helps cover some of the costs for this site. We appreciate your support!

The post Real Food at Wholesale Prices and Giveaway appeared first on Deliciously Organic.

My Favorite Organic, Natural Sunscreens

You certainly know that the skin is the body’s largest organ, did you know that “substances placed on the skin can penetrate into the underlying tissue and eventually reach the blood stream?” Most conventional sunscreens contain toxic chemicals and can disrupt the immune and endocrine systems. In a troubling twist, 500 of the most popular sunscreens may actually increase the speed at which malignant cells develop and spread skin cancer.

I personally don’t wear daily sunscreen, but if I’m going to be out at the beach or in the sun for a longer period of time, I prefer to use a non-toxic sunscreen to protect my skin.

Our family has tried many natural sunscreens in the past that left us greasy or with a ghastly purple-white coat all over. So we decided to put some non-toxic sunscreens to the test and here are our top favorites.

1. True Natural Broad Spectrum SPF 30 

This is our favorite. It soaked quickly into the skin, has a pleasant smell and protected well. If you don’t rub it into the skin, the lotion can sit on top of the skin and create a white layer, so make sure and rub it in well. This sunscreen has a EWG score of 1.

I was really surprised to see only two reviews on Amazon but after testing it myself, this is now my go-to sunscreen!

2. Loving Naturals Clear Body SPF30 Sunscreen

If you’re looking for a natural sunscreen that’s clear and free of any hint of white, I recommend this one. It rubs in very easily, smells very pleasant and protected our skin while out in the FL sunshine. I will say it had a hint of stickiness, so if this would bother you at all, then you might want to consider one of the other sunscreens I recommend. This sunscreen has an EWG score of 1.

3. Badger Kids Sunscreen Cream, Tangerine and Vanilla, SPF 30  

This 100% certified natural and 95% certified organic sunscreen is a great one for the kids. It has a higher amount of zinc oxide, so it takes a bit more rubbing to get rid of the white cast, but it stays put while in the water. It also a nice smell, has an EWG score of 1 and is non-nano.

4. Jason Sun Mineral Sunscreen SPF 30

This fragrance free, mineral sunscreen is wonderful for those with sensitive skin. It’s free of gluten, parabens, sodium lauryl/laureth sulfates, petrolatum, artificial colors and phthalates. I’ve used this sunscreen for the past three summers and it’s protected well and is easy to apply. It has an EWG score of 2.

5. Homemade Sunscreen 

If you prefer to make your own sunscreen at home, here’s a great homemade recipe from my friend Heather over at Mommypotamus. I like that you can add more or less zinc oxide depending on how strong you want it to be. I haven’t made a homemade batch yet, but wanted to add this to the list for those of you who may need to control the exact ingredients in the sunscreen you use for you and your family.

Posts may contain affiliate links. If you purchase a product through an affiliate link, your costs will be the same but Deliciously Organic will receive a small commission. This helps cover some of the costs for this site. We appreciate your support!

The post My Favorite Organic, Natural Sunscreens appeared first on Deliciously Organic.

Chicken Lettuce Cups (Grain-Free, Paleo)

We welcome lighter meals when warmer temperatures arrive. Chicken Lettuce cups top my list of easy meals because you can make the chicken mixture ahead of time and store it in the fridge for three to four days until you’re ready to use it. If you want to change things up a bit and use a sturdier wrap, Paleo wraps are a good option, or you could use the delicious herbed crêpes from my cookbook.

If you aren’t fond of coconut oil’s flavor, palm shortening substitutes nicely in this recipe.

    Print Recipe    

Chicken Lettuce Cups

Serves 4

Cooking Time: 25 minutes

For the Chicken:

1 pound ground chicken

1/4 cup fermented tamari sauce or coconut aminos

1 tablespoon sherry cooking wine (this makes a huge difference in the flavor of the entire dish!)

For the Vegetables:

2 tablespoons coconut oil or palm shortening, divided

6 ounces shiitake mushrooms, chopped

2 carrots, chopped

6 green onions (green and white parts), chopped2 cloves garlic, minced

1 tablespoon minced fresh ginger

2 tablespoons fermented tamari sauce or coconut aminos

2 teaspoons sesame oil

For the Wrap and Toppings:

1 head leaf lettuce or Bibb lettuce

1/2 cup chopped cilantro (optional)

1/4 cup chopped cashews (optional)

Place chicken, tamari and sherry in a medium bowl. Stir to incorporate. Let the chicken marinate for 30 minutes.

Heat 1 tablespoon of coconut oil in a large sauté pan over medium heat. Swirl the pan to coat. Add the chicken and cook, stirring occasionally until cooked through and the meat starts to turn golden brown, about 5-7 minutes. Pour the cooked chicken into a bowl and set aside.

Add remaining 1 tablespoon coconut oil to the pan and swirl to coat. Add the mushrooms and cook for about 10 minutes until they release their moisture and the edges are just becoming golden brown. Add the carrots and cook for another 5 minutes, stirring occasionally, until the carrots are cooked and the edges are turning golden brown. Stir in the green onions and sauté for 3 minutes, stirring occasionally.

Make a well in the center of the pan and add the garlic and ginger. Cook the garlic mixture in the middle of the pan for about 45 seconds until aromatic and then stir the garlic mixture into the rest of the vegetables. Pour the chicken back into the pan and stir in the tamari and sesame oil.

To serve: Place a lettuce leaf on a plate and spoon a few tablespoons of the chicken mixture onto the lettuce. Top with cilantro and/or cashews, if using. Serve immediately.

Note: I only test the recipes on my site with the listed ingredients and measurements. If you would like to try a substitution, you are welcome to share what you used and how it turned out in the comments below. Thanks!

 

Posts may contain affiliate links. If you purchase a product through an affiliate link, your costs will be the same but Deliciously Organic will receive a small commission. This helps cover some of the costs for this site. We appreciate your support!

The post Chicken Lettuce Cups (Grain-Free, Paleo) appeared first on Deliciously Organic.

3 Ways Stress Is Preventing You From Reaching Your Health Goals

Stress wreaks havoc on the mind and body. For example, psychological stress is associated with greater risk for depression, heart disease and infectious diseases. I think many of us overlook this important aspect when it comes to our health. We might eat all the right foods, exercise, etc. but then live a life filled with stress, unresolved anger, resentment, depression, etc. If we don’t deal with the stress and negative emotions in our lives, many times it can make it difficult for us to heal from various health issues. Today, Toni Fairman, NTP is here to help us understand why stress could be preventing you from reaching your health goals. 

I used to wonder what kind of life a person would have to lead to eliminate all stress. I imagined a life of bliss swinging in a hammock on a beautiful beach. Of course, that’s not realistic. We have families that need attention, endless household chores, personal interests that are important to us but can sometimes create havoc and of course, an endless need for money to provide food, clothing, shelter and a little fun.

So how do you reduce stress to protect your most precious asset, your health?

Over the years, I have found the kind of stress that causes physical, emotional and behavioral problems is more about what gets trapped inside of us after a traumatic or negative life event. Things like fear, anger, depression and resentment, when left unresolved, are the real problem, not daily activities and deadlines.

We’ve all experienced physical symptoms brought on by stress from time to time. It might be loss of appetite or an increase in appetite when worried about a child. It could be elevated blood pressure when up against a tight deadline at work. Whatever the physical issue, there is usually negative emotional stress at the root. Stress is listed as a contributing factor in many illnesses. Many of my clients began to experience health issues shortly after a traumatic life event such as the loss of a loved one, divorce or financial issues. More commonly, clients have trapped emotions from seemingly trivial events like an argument with their spouse, disapproval from a teacher at school, harassment from other children at school, dread of going to work, feeling neglected by parents or simply being overwhelmed during a very stressful time like after the birth of a child.

1. Conflict in Relationships:

Healthy relationships are critical to our well-being. A 2010 National Institute of Health study by Debra Umberson and Jennifer Karas Montez demonstrated that social relationships affect mental, physical and behavioral health and even mortality risk. The effect can be positive or negative. And these effects emerge in childhood and accumulate throughout life. Understanding this link helps us to identify and focus on issues arising from a high level of conflict or unhappiness in any relationship.

2. Internal Stress:

Managing internal stress is an important part of a healthy lifestyle. It is a critical piece of the health puzzle along with a nutrient dense whole food diet and appropriate exercise. Look for clues to stress in your life by starting with a daily journal to note any negative feelings toward situations or individuals in your life. Another helpful tool is a timeline of life events and health issues. This will help you understand the link between emotional stress and any physical or behavioral symptoms that developed shortly after an event.

3. Mindful Choices:

Because of this internal stress, we “automatically” react without thought. It’s easy to feel like the stress is caused by external events. In most cases, it’s internal. Being mindful of this allows you to choose how you react to an event. This is why different individuals sometimes react differently to the same situation. Take a few moments the next time you feel you’re unable to cope and think about why you feel the way you do. Then remember that you have a choice in how you react. Here’s a small, specific action that may have a profound impact on your health: Simply let go of that emotion. It’s up to you!

The first step is to take responsibility for your feelings and how you react to individuals, situations and relationships in your life. Next, look for ways to permanently release old negative emotions. I help my clients find the right tools to remove the root cause of their health challenges to improve their overall health and well being. Diet and exercise alone are sometimes not enough.

Toni Fairman is a Nutritional Therapist and GAPS Practitioner living in San Diego with her husband and two sons.  She is passionate about helping others move toward true vibrancy and joy in living.  Not only does she work with clients locally and all over the world via Skype, she is the Weston A. Price San Diego Chapter Co-leader and speaks on nutrition and well-being. See ToniFairman.com for more information.

 

The post 3 Ways Stress Is Preventing You From Reaching Your Health Goals appeared first on Deliciously Organic.

Roast Chicken and Vegetables Recipe (Grain-Free, Paleo)

Roast chicken with vegetables is one of my all-time favorite “quick” dishes. You can prepare the entire meal ahead of time, place it in the fridge and then pop in the oven when you want to cook dinner. The leftovers are fantastic for lunch the next day and you can make homemade chicken stock (aka: bone broth) with the carcass.

In my cooking videos, I’m focusing on the basics for you because if you can get those covered, then your time in the kitchen can be more productive and less stressful. If you’d like to be notified when I post new cooking videos, click over to the Deliciously Organic YouTube page and make sure and click on the red “subscribe” button on the bottom left of the video. I hope you enjoy today’s recipe where I show you just how easy roast chicken can be!

Here’s a list of all of the tools, pans, etc. I used in this video:

Large Cutting Board

8-inch Chef’s Knife

16×22 Sheet Pan (I only use these with parchment paper since it’s made with some aluminum)

Oven Mits

 

    Print Recipe    



Roast Chicken and Vegetables Recipe

Serves 4-6

For the Chicken and Vegetables:

4 large carrots

4 large yukon gold potatoes (or sweet potatoes for Paleo)

2 large red onions, cut into wedges

1 (4-5 pound) organic chicken

4 tablespoons ghee, bacon fat, lard or tallow

1 teaspoon Celtic sea salt

1/2 teaspoon Freshly ground black pepper

Directions:

Preheat the oven to 400 degrees F and adjust the rack to the middle position. Place the vegetables on a baking sheet lined with parchment paper and then make well in center. Set the chicken in the middle of the pan breast-side up. Tuck the wings underneath and tie the legs with twine. Brush the chicken and vegetables with ghee (bacon fat, lard, or fat of your choice).  Roast the chicken and vegetables for 1 1/2 hours, or until breast temperature is 160 degrees F. Remove from the oven and let the chicken sit for 20 minutes before serving.

Note: I only test the recipes on my site with the listed ingredients and measurements. If you would like to try a substitution, you are welcome to share what you used and how it turned out in the comments below. Thanks!

Posts may contain affiliate links. If you purchase a product through an affiliate link, your costs will be the same but Deliciously Organic will receive a small commission. This helps cover some of the costs for this site. We appreciate your support!

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20 Tips on Freezing Food to Save You Time and Money

We’ve learned to freeze food, both for saving money and for getting things done ahead of time. Our family purchased a “scratch and dent” freezer and put it in the garage – I can’t tell you how handy it’s been!

Before we talk about what foods freeze well, let’s jump right in and look at the foods you shouldn’t freeze, so we can get that out of the way.

Here’s a list of “What Not to Freeze:”

Don’t Freeze – Eggs in the shell.

Don’t Freeze – Any water-rich vegetables like celery, lettuce, cucumbers or tomatoes. When thawed, they’ll be a watery mess, so it’s best to eat them fresh.

Don’t Freeze – Soft cheeses like ricotta, cottage cheese and cream cheese.

Don’t Freeze – Emulsions like mayonnaise, salad dressings and yogurt.

Don’t Freeze – Water-rich fruits like citrus, apples and watermelon.

OK. Now let’s look at what you can freeze. I’m happy to say the doors are open pretty wide. When it comes to making meals ahead of time or storing leftovers, there are so many options!

Here are my top 20 tips on freezing food:

1. Casseroles – Casseroles freeze very well. Wrapped tightly, they’ll last about 3 months in the freezer. Let them thaw completely before reheating in the oven.

2. Raw Meat – Place raw meat with the marinade in an airtight container and freeze. When thawed, it’ll be marinated and ready to cook!

3. Cooked Meats – Grilled and cooked meats can be put in an airtight container and frozen for about 6 months. You can pull the out individual pieces of meat for portion control.

4. Soup – I haven’t met a soup, stew or chili that doesn’t freeze well. Place in an airtight container and freeze for up to 6 months. Thaw completely and then reheat on the stove in a large pot. Alternatively, freeze in individual serving portions for future flexibility.

5. Berries – I love to freeze berries when they’re at their prime. Place a piece of parchment paper on a baking sheet and scatter the berries in an even layer. Freeze for about 1 hour then transfer the berries to an airtight container. They will keep for about 6 months.

6. Baked Goods – Muffins, cakes, pancakes, brownies, waffles and breads can be placed in an airtight container and frozen for 6-9 months. I like to pull out individual portions on busy mornings, place them frozen in the oven and bake at 300ºF for about 15 minutes. They’ll taste like you just made them!

7. Butter – Buy butter on sale and freeze it! Finding good, grass-fed butter on sale is like winning the lottery, so I always stock up. Keep the butter in its original packaging while in the freezer to keep it from taking on any odors from the other foods.

8. Bananas – Ripe bananas can be frozen and then added to smoothies, breads or muffins. I place them directly in the freezer. To thaw – fill up a large measuring cup with hot water. Place the frozen banana in the hot water and let sit for about 2 minutes. Remove from the hot water and the skins should easily come off.

9. Flours – Baking flours can be frozen in an airtight container for about one year. I often purchase in bulk, so this keeps the flours from going rancid before I use the whole quantity.

10. Milk – Freeze milk in plastic jugs and thaw when you’re ready to use. It keeps in the freezer for about 6 months. Our family drinks raw milk and sometimes the cream separates a little, but not enough for my kids to mind.

11. Cookie Dough – You can freeze cookie dough! I learned this one from my mom years ago when working at her company, The Festive Kitchen.  Here’s how you do it: Scoop the cookie dough onto a baking sheet lined with parchment paper. Freeze the dough for about 3 hours and then transfer the dough balls to an airtight container. The best part is, you can bake the cookies straight from the freezer! Just add about 3-4 minutes to the baking time.

12. Liquids – Freeze leftover coffee, wine, buttermilk, and coconut milk in ice cube trays and then transfer to an airtight container. This way nothing goes to waste and you’ll have smaller portions to use with smoothies, iced coffee, soups, stews, etc.

13. Cheesecake – Cheesecake freezes incredibly well. During the holidays I make several of my honey-sweetened cheesecakes, store them in the freezer, and then pull out a decadent dessert when guests come over. To defrost – Place in the fridge overnight and then let sit for about 20 minutes at room temperature before serving.

14. Eggs (without shells) – Eggs free of their shells can be whisked together, placed in an airtight container, and frozen for up to 6 months. This is great if you’re going out of town and forgot to eat all the eggs.

15. Grapes – Frozen grapes are my kids’ favorite snack in the summertime. Place the grapes in an even layer on a baking sheet lined with parchment paper. Freeze for about 1 hour and then transfer to an airtight container for about 3 months. We eat them straight from the freezer!

16. Pie Crust Dough – Pie crust dough can be tightly wrapped, placed in an airtight container, and frozen for about 6 months. I’ve tested this with my grain-free pie dough recipes (from this site and my dairy-free recipe from my latest cookbook) and it works beautifully! When you’re ready to use it, thaw the dough in the fridge overnight and roll out the next day.

17. Pesto – I always have some pesto in the freezer. You can freeze it in ice cube trays or in a large container. It keeps for up to 6 months and is fantastic served with grilled vegetables, stirred into soups or mashed potatoes, or whisked with some olive oil for a delicious salad dressing.

18. Mashed Potatoes – Mashed potatoes stay in an airtight container and frozen for up to 3 months. Thaw, heat on the stove and add just a few tablespoons of milk to help them become creamy again.

19. Tomato Paste – Most recipes that call for tomato paste only use a few tablespoons, so I always freeze the paste. It will keep in the freezer for about a year.

20. Stock – We can’t forget our beloved chicken stock (aka: bone broth)! I like to freeze stock in wide-mouth mason jars or in ice cube trays.

Here are some of my favorite containers for freezing:

Wide-Mouth Mason Jars

Glass Pyrex dishes with Lids (The lids are plastic, but as long as the food isn’t touching the plastic while it’s being reheated, then I feel good using these dishes.)

13 x 9-inch dishes

Bormioli Jars

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Inflammation and Disease – 3 Tips, 2 Transitions, and 1 Changed Path

Do you struggle with health issues like eczema, irritable bowel syndrome, migraines, diabetes, autoimmune disease, heart disease, allergies, bursitis, cancer, neurological disorders, or tendonitis? Did you know inflammation can play a role in all of these diseases?

I had first-hand experience with some of these health issues. I want to help you understand one of the possible root causes – one that you can control!

I’m excited to share a video series to help you understand the significance of inflammation, how it plays a role in many diseases, and easy steps you can take to begin reducing it. After we cover the basics, I’ll teach you two easy ways to transition to a real food diet because the food we eat greatly affects the amount of inflammation in our bodies.

I’ll follow up each video with an email that provides more information, including links to studies and various articles so you can dive deeper and learn how to take your health into your own hands. I hope you’ll find the entire series incredibly helpful!

At the end of the training, I’ll send you information about a new course I’ve designed for you – Real Food Boot Camp. Real Food Boot Camp is an online course of 8 concentrated classes that will teach you the foundational principles to start on the path toward better health through real food. This is the course I was looking for many years ago when I started down the path toward eating unprocessed, real foods. I think you’ll find it a valuable resource!

CLICK HERE to find some of your answers and hopefully begin the transformation you’re longing for.

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