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Braised Beef, Artichokes, and Peas

1/31/2017

Prep time: 10 minutes
Cook time: 1 hour
Serves: 4-6

Are you looking for a simple, quick, and healthful meal? Well, look no further. This flavorful stew is easy to make on the stovetop or in a slow cooker. Artichokes are one of the stars of this dish. They are a great source of soluble fiber and are well known for their digestive benefits. They are also important for liver detoxification, which helps us maintain a healthy weight.

Ingredients:

1 tablespoon coconut oil
2 pounds beef stew meat
1 medium white onion, diced
sea salt
black pepper, ground
1 tablespoon ground cinnamon
6 cups Beef Broth (make your own or use Imagine brand)
2 tablespoons organic tomato paste
2 cups organic frozen peas
3 medium organic carrots, cut into 1/2-inch pieces
2 cups frozen artichoke hearts, defrosted and drained
1/3 cup chopped fresh cilantro, for garnish

Garnish with cilantro and half an avocado. Yum!!

Preparation:
1. Melt the coconut oil in a stockpot over medium heat. Season the stew meat liberally with salt and pepper and brown for about 5 minutes.

2. Add the onion, a pinch of salt and pepper, and the cinnamon to the pot and sauté the mixture for 3 more minutes, until the onion is translucent.

3. Add the broth and tomato paste to the pot and stir to combine. Bring the mixture to a simmer with the lid on. Remove the lid and simmer for 30 minutes, or until the meat is very tender.

4. Add the peas, carrots, and artichoke hearts and continue to simmer the stew, still uncovered, for 20 minutes, or until the carrots are tender. Ladle the stew into bowls and top with the cilantro.

Slow cooker instructions:

Place the coconut oil, stew meat, onion, spices and beef broth in the slow cooker. Cook the mixture for 5 hours on low. Add the tomato paste, peas, carrots, and artichoke hearts and cook for 1 more hour. Garnish with the cilantro and serve.

Source: Weeks, Boumrar, Sanfilippo. (2014). Mediterranean Paleo Cooking. Las Vegas: Victory Belt Publishing.

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Essential Oils for the Common Cold

1/25/2017

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Winter usually comes with the sniffles, coughs, and the common cold. While it's actually good for our immune system to get a cold every now-and-then, it can be unpleasant. Essential oils can be helpful in supporting healthy immune function. doTERRA OnGuard, a proprietary essential oil blend, provides a natural and effective alternative for immune support. OnGuard protects against environmental and seasonal threats with essential oils known for their positive effects on the immune system. It can be taken internally on a daily basis to maintain healthy immune function and support healthy cardiovascular function. It can also be used on surfaces throughout the home as a non-toxic cleaner. When diffused, OnGuard helps purify the air, and can be very energizing and uplifting. It has a lovely aroma that consists of Wild Orange Peel, Clove Bud, Cinnamon Bark/Leaf, Eucalyptus Leaf, and Rosemary Leaf/Flower essential oils.

OnGuard can be used (1) aromatically by diffusing 3-4 drops in the diffuser of your choice, (2) topically by applying 1-2 drops to a desired area. I typically dilute the OnGuard with Fractionated Coconut Oil and apply to my throat and bottoms of my feet. And lastly, (3) it can be used internally by diluting 1 drop in 4 ounces of liquid and drinking it or adding 2 drops in a veggie capsule for an immune boost.

In addition to OnGuard, there are some easy essential oil recipes that you can use to alleviate the aches and pains while your body fights off the cold.

Here are 5 Common Cold Blends

Cold Relief Bath - 2 drops of Thyme, 2 drops of Melaleuca, 1 drop of Eucalyptus, 3 drops of Geranium, 3 drops of Cardamom, and 1 tablespoon of Fractionated Coconut Oil. Mix all of the oils in a small bowl and combine with 1 cup of Epsom salts, then add to a warm bath.

Steam Inhalation for Sinus, Throat, and Head Relief: Bring 2 cups of water to boil. Meanwhile, place 1 drop of Thyme, 1 drop of Lavender, and 1 drop of Geranium in a large glass bowl. Pour the hot water over the oils in the bowl, put a towel over your head, close your eyes, and breath in the steam for 5 minutes.

Extra Immune Support to Help You Get Back on Your Feet: 1 drop of Frankincense, 1 drop of Melaleuca, 1 drop of OnGuard, and 1 drop of Lemon. Rub this blend on the bottoms of your feet twice a day until you are feeling better. You can combine with Fractionated Coconut Oil if you don't feel comfortable using these oils undiluted.

Cold Relief Chest and Back Blend: 1 drop of Lemon, 2 drops of Eucalyptus, 2 drops of Rosemary, and 1 tablespoon of Fractionated Coconut Oil. Combine all of the oils together and massage into the chest and back.

Sore Throat Blend - If your cold comes with a sore throat, use 1 drop of OnGuard, 1 drop of Ginger, and 1 drop of Frankincense and rub over the throat. If you are comfortable with using these oils internally, then place 1 drop of each oil onto the tongue and follow with a swallow of water. Please Note: It will be spicy for about 20 seconds, but it will help your throat feel better! Therefore, this isn't recommended for kids!

Cautions: If you are pregnant or nursing, consult your physician before using. Avoid contact with eyes, inner ears, and sensitive areas.

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Achieving Your New Year's Goals

1/6/2017

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With the New Year upon us, why not create a new you? Try these personal challenges to help you accomplish your 2017 wellness goals. Remember that any time you set goals for yourself, they should be SMART goals.

1. Eat the rainbow. Incorporate a variety of colorful fruits and vegetables into your diet. Each color represents a different phytonutrient. Phytonutrients are key to a healthy diet and increasing your intake of colorful vegetables also increases antioxidants like vitamins A and C. Step out of your comfort zone and try something new. "Hey Mikey, you might like it!"

Photo source: ticketyboohealthcoaching.com

2. Get up and move. Being physically active is not just about losing weight. It is about developing a healthier lifestyle. Regular physical activity will improve your mood and sleep, strengthen your immune system, lower your blood pressure, and help regulate your blood sugar and cortisol (stress hormone). Find something that you enjoy doing and that will get you up and moving. “A body in motion stays in motion”. Go for a walk, play in your garden, or take a fitness class. I recommend being active for at least 30 minutes every day.

3. Reduce stress. High levels of stress can take a toll on your health and happiness. Every day, make it a priority to relax and reset your mind. Go on a walk, read a book, meditate, take a bath, breathe deeply, diffuse essential oils like lavender and serenity – or anything that helps you take your mind away from the stress of life. I challenge you to reduce stress by spending less time on social media. As I traveled last month, I realized that we have become a society of zombies. Everyone in the airport was glued to their phone or tablet. Take a break from it and just be. It is in the quiet moments where we create the true intuition that can speak to our hearts.

Point Reyes, CA; Photo by Randy Harris

4. Get adequate sleep. If you do not get enough sleep, your immune system will become suppressed. Plan to get at least seven to eight hours of sleep if you are an adult, and even more for kids and teens. Set the stage for healthy circadian rhythms by turning off all personal electronics a couple of hours before bedtime. If you are someone that has a difficult time staying asleep throughout the night, try using essential oils like Lavender or Serenity. Apply to the bottoms of your feet at bedtime or diffuse them as you sleep.

5. Take chances. Challenge yourself to try new things and achieve goals that you never thought you could. Personal growth occurs when you step outside your comfort zone. Travel to a place you have never been before, learn a foreign language, or start a new career. We only get one life to live and you never know what will happen, so go for it!!

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