Tuesday, April 4, 2017

Natural Nutrition

In our modern civilization, we tend to think of malnutrition as a third-world-country issue, where people suffer and die due to lack of food supply, clean water and the inability to grow sustainable crops. This is still a true and sad fact.
However, in the past fifty years science has come a long way to assist the current generations with living longer, by creating food-like substances to meet supply and demand. In doing this, they have also created generations that are malnourished due to decades of eating foods that are void of any type of real nutrition.Science and medicine have assisted us in living longer, but we are also dying longer due to sicknesses attributed to chronic inflammatory diseases such as diabetes, Chron’s diseases, and cancer, just to name a few.

Nutrition is defined as the process of providing... 

Read the full article here

Sunday, July 3, 2016

Healthy on the Inside

Healthy on the Inside

Published June 28, 2016

The statistics are staggering! The National Center for Health Statistics shows almost 71% of all Americans are overweight and/or obese. Obesity is a serious major health problem increasing the risk in almost one out of every three Americans for heart disease, cancer, diabetes and other chronic diseases.
Maybe you’re not obese but, like me, struggle with maintaining a healthy weight.
Read the entire article over at Shazzy Fitness where I'm a guest blogger.

Thursday, June 23, 2016

Life-Giving Water

This time of the year, many people over the world start to grow weary of all the rain spring brings. The saying “April showers bring May flowers”, a shortened phrase from a poem penned back in the early 1600’s, was a reminder that a period of discomfort can provide the basis for a period of happiness and joy. What we can all recognize is that water is a necessity for life to endure.
Did you know that water makes up roughly 70% of the Earth's surface? Did you also know that water makes up more than two-thirds of human body weight...

Read the entire article here and here where I am a guest blogger. ShazzyFitness.com published this in a 2-part series on May 10 and May 17 of 2016

Spring Cleaning

Spring is coming up fast! I, for one, am ready for it. The house has been closed up since late autumn; Christmas brought extra things to store and I am ready for Spring Cleaning. During this time of the year I always get excited to start purging clutter, organizing rooms and “stuff”, cleaning the house and detoxifying my body. My body needs to be cleared out from all the holiday yummies I allowed myself to have and that are now sitting heavy on my belly.

Detox is a hot word these days. 

It was once known mostly for rehabilitation from drug and alcohol use, but more currently there are detox programs for weight loss and other various health and mental ailments. Detoxification is being used for our insides, outsides, and can be used to cleanse our mental state of mind too.
Detoxification is defined as the process of removing toxic substances or qualities. Our liver and kidneys are great partners in cleansing our body of unwanted toxins and foreign substances that could potentially destroy our health. When we decrease the amount of toxins we put into our bodies while at the same time supporting our bodies with the nutrients it needs to function properly, our body neutralizes and gets rid of toxins & other unwanted waste.
The tools we use to detox with depends on what our goals are, but generally most detox programs or diets utilize organic vegetables and fruits, plenty of water, and encourage getting good sleep. Some will go so far as to add body cleansing, as in sloughing off dead cells with loofahs, tongue cleansers, and sometimes exercise. Often beneficial side effects of a detox regimen include losing weight, sleeping better, healthier hair and glowing skin. That’s what we can see on the outside anyway.
The insides of us, where we can’t see, benefit from a detoxification as well. Our immune system gets a boost, as our bodies are better able to absorb the nutrients we give it. Often once the detoxing is done, our breath is fresher due to the elimination of toxins that had built up in our bodies which caused bad odors. Our brains become clearer as we reduce the sugars and fats that we bombard ourselves with that cause fogginess and cloud our abilities to think and act quickly. A big benefit that most of us don’t realize is the anti-aging benefits. The food we eat, the air we breathe, and the toxins we put on our skins all contribute to the aging process as they oxidize us, causing our bodies to decompose faster than intended. When eating a detoxing diet filled with anti-oxidant organic produce, the amount of free radical damage that has been done to our bodies is reduced, sort of a Spring Cleaning for our insides.
Spring Cleaning and Detoxification are both beneficial to our bodies and mental state of mind, as well as our home environment. But these are hardly new concepts. King David wrote: “Create in me a clean heart, O God; and renew a right spirit within me,” Psalm 51:10. He was asking God to detox his spirit.
Paul, the apostle, encouraged God’s followers to prepare their bodies and their minds to be acceptable to God when he said, “I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect,” Romans 12:1-2. Paul was letting the members of the church know it was time to detox and get their bodies and minds healthy according to God’s laws.
You may wonder how to go about detoxing our spirits. The apostle John wrote: “If we confess our sins, He is faithful and just and will forgive us our sins and purify us from all unrighteousness,” 1 John 1:9.
As spring approaches, take time to reflect on what areas in your life need a good Spring Cleaning. Spring is the perfect time to slow down, reassess our lives, and make changes. Let’s start that detoxification process to remove the toxins in our lives and start with a clean body, mind and spirit.

Shazzy Fitness Guest Blogger Mindy Kaye is a Christian Holistic Health Coach, wife, mother and nana. She has 3 blogs: one dedicated to life in general; one for her journey during and after breast cancer; and one called It All Begins with Dirt, which is dedicated to getting back to the basics of growing and eating healthy, organic foods. Follow her on Facebook at Healthy Choices Lifestyles.

Read the full article here  This article was posted on ShazzyFitness.com on March 21, 2016, where I am a guest blogger

Sunday, December 13, 2015

Silent Night

Silent Night...

Just hearing the familiar Christmas hymn makes me feel peaceful, doesn’t it you? When was the last time you had a silent night and slept well? In today’s fast-paced environment, we often forgo sleep to catch up on what we feel needs to get...

Shazzy Fitness posted my article on their blog site where I am a guest blogger. 

Read the entire article here

Wednesday, November 25, 2015

The Power of Thanksgiving

Thank you. These two simple words are defined as: “An expression used when acknowledging a gift, service or compliment.” Such a short, simple phrase can produce immense feelings in both the giver and the receiver of this phrase.
Have you ever had those times when "Thank you" just didn't seem to be enough, yet, ... 

Read the entire article over at Shazzy Fitness where I'm a guest blogger.

Friday, November 13, 2015

Almond Butter DIY

I LOVE almond butter, and I go through it pretty quickly. I hated paying the outrageous price at the supermarket to feed my almond butter habit, but I did it anyway. I have always read about making almond butter from scratch but up until earlier this year, I had put it off. It was intimidating to me for some reason.  I thought it was going to be difficult to make.  

That is, until my friend Babs asked me if I had made my own almond butter yet.  When I answered "No, not yet", she told me in 3 easy steps how simple it was to do. I thought to myself "Geesh, and I haven't tried this yet...why?"

I had to make sure I had all the ingredients on hand. Raw almonds.  Sea salt. Check.
Then my food processor had to have the correct blade installed. Check.

That's it. I was ready!

Update!!!  (2018) I have discovered that if you roast the almonds first, it gives the flavor a wonderful depth and makes the processing so much faster.  Honey has told me that he wants me to always fix it this way now!

Preheat oven to 350*F
Place the almonds on a sheet pan and spread out. Roast for 5 minutes, stir and roast for another 5 minutes. Take out of the oven and cool for about 10 minutes and continue the process below. It's totally worth the extra few steps and minutes for the wonderful flavor it gives the spread!

I measured out 2 1/2 cups of raw almonds, guessing the final product would fit into a recycled 12 oz jar.  It did, with no room to spare.  My friend Babs said she measured out 3 cups of almonds and the almond butter fit into her 16 oz jar.

Next I began processing the almonds. BE WARNED, the first several seconds are hard on the ears when the almonds hit the plastic bowl as they swirl around.  But take heart, the noise settles very quickly and soon it begins to purr.  

Once it starts to look like crumbs, stop the machine and scrape down the sides. I added about a 1/4 teaspoon of sea salt the second time I made this, and I liked it better. It really brought out a good flavor. But this is optional.

Within just a few minutes the crumbs start forming a ball. Stop the machine again and break the ball apart. This step is probably not necessary, but it allows the motor to cool just a tad.

Within just a few more minutes, the ball becomes the spread! Continue processing this until you get a nice smooth consistency, scraping down the sides occasionally. Remove the blade and scrape out the butter into a clean, recycled jar or container of your choice. This entire process took maybe 15 minutes. 

Enjoy right away on a piece of bread, or however you enjoy any type of nut butter. You can also use it in the any smoothie recipe. I've provided one of my favorite smoothie recipes below. Store the remaining almond butter in the refrigerator.

                                   Mocha Smoothie

Makes 1 serving

1 cup of original unsweetened almond milk
1/4 - 1/2 cup cold brewed coffee
1 tablespoon almond butter
1 tablespoon ground flax seed
1-2 scoops of vanilla protein powder *
2 teaspoons of raw cacao powder,or unsweetened Dutch cocoa
1 tablespoon of Dandy Blend, OR 1 teaspoon of espresso powder, OR 1/4 teaspoon coffee extract. Optional, but recommended if you really like coffee flavor
3-4 ice cubes**

*I use Plant Fusion Vanilla
** I freeze left-over coffee into cubes, then use these in my smoothies

My son dehydrates kale for me from his organic garden, so I will often add a tablespoon of dried kale to my smoothies. You can use fresh, or any other kind of green complex if desired. This is totally optional, but a good way to get in some greens.

Add all ingredients to a high-speed blender and process just until smooth. Pour into a glass and enjoy!

Sunday, March 29, 2015

From Trash to Treasure

Hang on!  Don't throw away your kitchen scraps!!

This concept isn't new by any means, but I was asked by my sister-in-law to post this little treasure that comes from what you normally throw into your trash. 

Wait, before you shake your head and move onto the next blog, hear me out.

I use vegetable broth all...the...time. And it gets EXPENSIVE! At almost $4.00 for 4 cups of broth, I get all kinds of savings when I make my own!  I've read recipes where they have you use whole, good produce to make broth,  Sure when you are done cooking the vegetables you get some good tasting broth, but you end up throwing away all those veggies that turned into a pile of mush. It always seemed like such a waste, so I only ever did that a few times.  But wait....!

You know those end pieces, onion skins and peelings that you cut away from the good stuff then throw them in your trash or hopefully your compost pile?  Well stop that!

Take a minute to wash up all your vegetables before you go cutting on them.  Then peel and cut away. Just don't discard the scraps.

Instead, put them in a gallon sized plastic storage bag, and throw it in your freezer. Every time you fix yourself some veggies, add them to the bag. Keep doing that until your bag is full.

When you get a bag or two full (depending on the size of your pot), pull out a stock pot and dump that scrap heap in and add water and whatever seasonings you like. For this batch I added several bay leaves, peppercorns, some thyme and some capers.

Each batch is a little different depending on what you have in it and how much of it. Your winter batch will taste different than your summer batch. (I love the addition of tomato scraps!) This batch had onions layers, celery ends, garlic ends, carrot pieces and peels, white and sweet potato peelings, kale stems, asparagus and broccoli stalks, cauliflower centers and who knows what else. Okay, ...well I do.

Fill up your stock pot with water all the way to the top and bring it to a boil. Then turn the heat down and let it simmer, pretty much most of the day.  It makes your house smell awesome!  You can skimp on the time and the variety of produce, but I wouldn't recommend it. I did it once that way and the broth was very pale and the flavor was very light.  Let it simmer for a minimum of 4 hours, It will reduce somewhat, but it should end up a beautiful amber color.  Once you are satisfied with the taste and color take it off the heat and let it cool. Then strain it, and ladle it into containers and freeze. I always keep some out in the fridge to use right away.

Here is the finished product. 

I ended up with about 39 cups of broth out of this batch. If I bought all of that, it would have cost me about $39.00 USD, but instead it was FREE! And when I am all done, I take the strained mushy veggie scraps to the compost pile. It's a win-win for me and the dirt! 

I hope you make up a beautiful batch of broth soon. Enjoy!

Thanks to my honey for taking the photos for me!  See more of what he does over at Photography Musings by Dave.

Saturday, March 21, 2015

It All Begins with Dirt

This post will be a little different from what I normally post on this site. Bear with me; I'm going to attempt a homework assignment for school.  

I started this blog after beginning to research nutrition and the way it affects our bodies. In case you didn't know, I am a breast cancer survivor who was totally perplexed on how it was that I came to get cancer in the first place. I was, after all, relatively healthy; not overweight, not a smoker, drinker or druggie.  As a child, I was raised mostly on home grown food, both from the garden and our barn. I had all the “right” things going for me, and none of the bad. The only risk factor on the list I could check off was that I was Caucasian.  So how did I get cancer?

As I started researching, one of the main things I could figure out, that I could control anyway, was the food I was eating and it's affects on my body.  In a very short time frame I became a vegetarian, and then a vegan. Now I eat mostly a plant-based diet, occasionally eating fish when I'm too lazy  busy to fix a complete meal. Eating plant based is more work than fixing chicken or beef every night and throwing a potato and some peas and carrots on the side and calling it a meal. Eating mostly plants requires a little more planning to make sure I get in all the nutrients I need. When I don’t do it correctly, my body lets me know about it, and then… out comes the fish for a quick lazy fix to help pump in some of what I need.  It’s not a perfect diet, but I try to stay balanced in both what I eat and how I think about eating. I don’t want to be “that” fanatic whom everyone avoids.

As I’ve stated before on this blog, I’m not out to convert anyone to become a vegan or vegetarian, although there are plenty of good reasons I could give you that might get you to consider a plant-based diet. What I do want to accomplish is not only sharing good tasting healthy recipes, but also give you good solid reasons for choosing the best of what you put on your and your family’s plates.

According to Compassion in World Farming, 2 out of every 3 farm animals in the world are now factory farmed 1.  You might ask “What is factory farming?”. A factory farm is a “farm on which large numbers of livestock are raised indoors in conditions intended to maximize production at minimal cost” (Merriam-Webster Dictonary.com)

Why does that matter?

I won’t go into the horrific and inhumane practices and conditions in factory farming. That would just be cruel to you. If you’re ready to feel disgusted and violently ill, just look up factory farming on the Internet and click on any link. I won’t do that to you here.

But turning a blind eye to this doesn’t just prevent you from wanting to puke, it prevents you from staying healthy. It prevents you from making the best food choices you can in order to prevent disease in your own body in the now or near future.  If you choose to eat meat, then please, know where it comes from and what it is fed. After all, you are what you eat and what they ate.

Pork, ‘the other white meat’ comes from pigs that are forced to live in a space no bigger than their own bodies and lie or stand in their own feces. “So”, you say, “I am not into animal rights.” That’s ok. I can’t really say that I am “into” animal rights either, but you still need to be concerned. “Why?” you ask, because this unsanitary practice actually makes the pigs sick.2.  All animals are routinely shot up with antibiotics to help control these sicknesses due to their unsanitary surroundings, but then those same antibiotics are passed onto you. And oh, yeah, those sick animals provided they don’t die before they are butchered, are still slaughtered and put on your local grocers meat rack. Those that do die before they are butchered are chopped up and put into your pets' food. Check your pets’ food label for ‘bypass protein’, which translates to dead animal remains, not butchered, dead first.  

I won’t go on and on about all the different animals and how they are treated and what they are treated with. But please know that factory farming is a big bucks business where the “product” is forced to grow fast using antibiotics and growth hormones to get on to your grocer in record time.  All that ‘stuff’ that goes into that animal goes into you too.

The factory farmed meat is fatter, sicker and full of drugs which is passed onto you, causing early physical development in our children, heart disease, cancer and other diseases that could be prevented.

So to circle back around to my title, It All Begins with Dirt, when we grow or know where our food is grown, we are much better off. You may not have the resources to grow your own vegetables or raise your own meat in your back yard, but there are people around who can and do raise food that is free of pesticides, antibiotics and growth hormones. These same people work with the seasons and allow their animals to eat the way they were meant to eat.  

Chickens eat grass, seeds and insects. 

Cows will graze on grass, love and sunshine. 

And pigs love to eat grass, root for bugs and get treated with garden scraps.

These animals are growing at a normal growth rate, in the sunshine, eating what God meant them to eat. If you choose to eat meat, eat meat that ate what it was supposed to eat in order for your body to benefit in the best way it can. Dirt supports grass for the animals to graze and the crops to grow. When we do it right from the ground up, we’ll all be much happier and healthier for it.

Here are a just a few resources to look at if you are interested in learning more about what and what not to put on your plate. There is much, much more on the topic if you choose to look.

1.    1. Lymbery, Philip. "Facts and Figures." Compassion in World Farming, 2012. Web Accessed through www.dosomething.org March 21, 2015.

2.   2. Wing, Steve. “University of North Carolina “Pig poop fouling North Carolina streams; state permitting questioned.”   Environmental Health Sciences, 2013 Web accessed March 21, 2015.

Sunday, February 22, 2015

Lunch in a Jar

I have been absent way too long. I've been so busy and pre-occupied with school and life that I confess I have lost my creative touch. I still spend plenty of time in the kitchen, but I haven't, until recently, created any new meals in a very long time.  

I've made many "new" meals from the numerous cookbooks that I own, along with Pinterest recipes and other bloggers recipes, but I haven't had the gumption to create my own, let along post anything here. Until just recently.

Recently, I posted on Facebook pictures of a salad I made for lunch and I stacked and packed more of the same in jars for the remainder of the week. It was such a hit, I thought I would share another version (with decent photos) here on It All Begins with Dirt.

These jars are simple to make and keep fresh for a week in the fridge when stacked properly. 

Start with your favorite dressing on the bottom of a quart mason jar.  For this salad, I made my own Tahini Lemon dressing and used about 1 1/2 TB in the bottom of each jar. 

From there you'll want to add the chunky veggies.  I added about 1/3 cup of each of: broccoli, carrots, and chickpeas. Shake these down as you go so it all fits in the jar.  Then I added (still about 1/3 cup each) layers of mixed red and white quinoa, chopped red bell peppers, peas, chopped dried apricot, pumpkin seeds  and then topped it off with as much greens as I could stuff down. If you don't like, or don't have these veggies, use what you have or like. It's very versatile.

Once it's all in there, top it with a lid and store them in the refrigerator. 

These are so easy to grab and go by themselves, or pack in a lunch bag or box.  When you're ready to eat, shake the jar really good to get all that dressing all over everything and dump into a bowl, or eat it directly out of the jar. 

Use your favorite recipe for Lemon-Tahini Dressing or here's one that I used:

  • ½ cup tahini
  • ¾ cup water
  • 1 lemon, juiced (about 2 or 3 tbsp)
  • 1 large garlic cloves, minced
  • 1 Tb Nutritional Yeast (optional, but recommended)
  • Salt and pepper, to taste
Add this to a high-speed blender (like a NutriBullet) or whisk together until smooth. Keep any remaining in a glass jar in the fridge. 

Experiment with different layers and dressings.  The possibilities are endless!


Taco salad with salsa on the bottom, then layers of guacamole, tomato,onion, peppers, corn, black beans, and spinach, topped with brown rice tortilla cut into pieces.


Asian salad with honey ginger dressing on the bottom layered with mandarin oranges, red cabbage, bean sprouts, sliced carrots, broccoli, red bell peppers, water chestnuts, snap peas and romaine lettuce, topped with sliced almonds and sesame seeds.


Anti pasta salad with Italian Dressing, pasta, artichokes, black/green olives, roasted red pepper, chickpeas and endive with romaine lettuce, topped with pine nuts.

These are just a few ideas.  Have fun coming up with more!

Photo credits to Dave Howell at Photography Musings by Dave