Seeing 2020: New Year Newsletter

Happy New Year, Friends!!  

I hope you had a peaceful and joyful holiday! As we approach 2020, I want to share some knowledge and opportunities to expand your Health and Wellness Journey! 


OPPORTUNITY KNOCKS

10 Day Detox: Starting January 1, I will be doing a 10-day detox. What are we detoxing? Sugar, dairy, wheat, stress, etc! This is happening in my virtual support group on Facebook, The Good Vibes Tribe with Katie Pink. If you aren’t in the group, send me a request to join! 


The second opportunity I want to share with you is KT Consulting! I’ve had so many people ask me about 1:1 and/or group health coaching and consulting that I decided it was time to make it a business. Funny how things come to us and we need to figure out how to make them happen. That’s what I’m doing with KT Consulting, aka Kitchen Table Consulting. I’m going to figure it out as I go and hopefully I can help change a few lives along the way. If you are interested in 1:1 Health consulting or in hosting a Health Consulting Roundtable, please let me know! 


I also have a new fitness group starting on January 6. Barre Blend is a new program from Beachbody that is available on Beachbody On Demand. It is a blend of barre, core, and resistance training. I have loved the preview workouts! Barre Blend is a 5 day a week, 8 weeks, 30 min a day program that you can do on your own schedule. If you want to join me for this new fitness program for the New Year, I’d love to have you! If you want to see what it’s all about, you can check out the preview workout!! 

GOOD INFO TO KNOW

I want to share the 2nd article in my Digestive Health Series about Chronic Inflammation. Chronic Inflammation is the root cause of so many disease processes. Learn more about how chronic levels of inflammation can significantly affect your health and well being. If you want to discuss any health issues that may be related to chronic inflammation, please reach out. 
Cold and Flu Info: During Cold and Flu seasons, one of the best ways to avoid germs is handwashing. I know you’ve heard this over and over, but it’s true. The other really important things is boosting your immune system. If you want to know what supplements I use or recommend to boost your immune system, you can find them in my Wellevate Dispensary. If you do find yourself dealing with flu symptoms, before you go to urgent care, try Oscillicoccinum! You can find it in my “Cold and Flu” Protocol on Wellevate. Notice that Tylenol and Motrin are NOT part of my protocol. Tylenol and Motrin reduce natural glutathione levels. Glutathione is one of our body’s #1 antioxidants. Healthy Glutathione levels will help your immune system fight off the flu, maybe even before you know you’re sick. 

*If you choose to use Wellevate, you will need to create a personal account. I created this online supplement website to help decrease the cost of expensive supplements for my friends, family, and clients. You should find the prices on Wellevate to be cheaper than most other options because of the way I have the discounts calculated. I do earn a small profit from sales on this site, thank you for your support. Please let me know if you have any questions about any of the supplements on my protocols. 

RECIPE TIME

Each time you hear from me, I’m going to share something yummy. For the new year, I’m sharing my Detox Soup Recipe. I shared this recipe in The Good Vibes Tribe along with other detox info as we prep for the 10-Day Detox. Detox starts Jan 1! 

I hope 2020 brings you good health, peace and joy, and manageable stress. Manageable stress is one of my phrases for 2020 because stress is always going to happen. We have to actively detox and destress to stay healthy. When we are healthy, we can respond to stressful situations with a calmer mind. When we have a calmer mind, we are able to conquer just about anything. 


Happy New Year, my friends! 
May 2020 be your best year yet! 
Peace and Blessings, Katie 

Detox Soup, Kp Style

The day after Christmas seems like a good time to share my latest, favorite recipe… My Detox Soup! I threw all this together about a month ago and it turned out SO YUMMY!

After taking the last jar out of the freezer and having a taste, I’m ready to make it again. I’m not good at following or creating recipes, but when I create something worth sharing, that’s what I do, and THIS is worth sharing!

The word detox gets thrown around a lot and for good reason. We are exposed to so many different substances on the daily, and our body has to filter all that stuff. By stuff, I mean foods and chemicals, but also pathogens like viruses and bacteria, medications, and alcohol. It’s not just what we eat, it’s also what we’re breathing in, and what we put on our skin. Think about the fumes when you’re pumping gas, or the various scents walking through a department store, those are chemicals (aka toxins) that we ingest and our body has to break all that down and get rid of it all somehow.

Detox is a pretty complex deal physiologically. It involves multiple body systems working together in harmony. The liver, kidneys, immune system, nervous system, digestive system and microbiome, cardiovascular system, methylation and sulfation pathways, and tens of thousands of enzymes function to make it all work like a fine-tuned instrument… but only when we fine-tune it. Hence, the need to detox!

It’s important to note, that any disturbance, dysfunction, genetic SNP (mutation), in any of the above systems slows down detox in various ways; some can be quite significant and lead to life-altering disease processes. That’s info for a later post, so let’s keep going… on to the food.

One way I help my body detox is by changing my nutritional intake to help my body filter all the toxic stuff. That’s why I created this detox soup. I chronic inflammation, gut imbalances, and genetic SNPs that slow down my detox pathways, making it that much more important for me to focus on detox. So I started reading recipes looking for a detox soup. I noticed a theme in most of those recipes using basic holistic nutrition knowledge I already had, and I thought, I can do this!! So I did! And, It’s so tasty, even my picky 17-year-old son loves it. #momwin

What are the essentials for a good Detox Soup?

  • Good quality bone broth – 1 large package (24oz), I’m partial to the frozen varieties, but also like some of the boxed brands. If you have some skills you can make your own. I do both. Brands I use: Kettle & Fire, Bonafide Provisions and The Flavor Chef. I use bone broth for the gut-healing properties.
  • Veggie or chicken broth, 1-2 24 oz. boxes, I usually use both, make sure you buy organic broth that doesn’t have extra fillers like soy, yeast, wheat, etc.
  • Fresh Organic herbs: 2-3 4″ sprigs each of oregano and thyme, 1-2 4″ of rosemary, 4-5 sprigs fresh parsley. You can add whatever your preferences are. I use the above for their anti-inflammatory and immune-boosting qualities.
  • Juice of 1 whole Lemon (excellent for detox)
  • 3-4 cloves Garlic (immune boosting)
  • ~1 tbsp fresh shaved Ginger (good for GI health)
  • 1-2 tsp Black pepper (good for GI health, immune-boosting)
  • 1 tbsp Himalayan salt (good source of minerals, hydrating)
  • 1 tsp Turmeric (anti-inflammatory)
  • 3 Bay Leaves (immune-boosting, anti-inflammatory)
  • Fresh (not frozen) chopped veggies: 2-3 onions, 1 bunch of spring onions, 1stalk of celery, 1 lb. carrots, 6-7 mini sweet peppers (add some of the seeds!), green beans, 5-6 large leaves kale (I like the purplish kale), 1 pack fresh sprouted peas, 1/2 head cabbage, etc. Cruciferous, fibrous, and leafy green veggies are best for added vitamins and minerals as well as detox. **I do not recommend adding veggies w a high carb content (potatoes, corn, etc).

Note: all measurements are estimated, use what works for your taste buds.

I do think it’s important to use organic ingredients. Most of what I buy is organic, but sometimes I just can’t find organic. Sometimes I won’t buy the item (the Dirty Dozen), other times I just get over it and move on. We have to live and can’t be afraid of our food. One of the reasons it’s important to detox is exposure to chemicals. We are exposed to tens of thousands of chemicals on a daily basis, some we have no control over, so it’s important to decrease the chemicals that we are exposed to when given a choice.

Putting it All Together

Get started by adding the broths to a large soup pot turned to medium-high heat.

Add in fresh herbs, lemon, garlic, H. Salt, blk. pepper, ginger, turmeric. While I’m waiting for this to boil, I start the veggies.

Add chopped onions, carrots, celery, peppers, green beans. You want to add veggies that are going to take the longest to cook first, like onions, carrots, celery, green beans.

Once all of the above is combined and boiling, add leafy green veggies. If you’re a newbie to cooking leafy greens like me, here’s what you need to know: DO NOT cook the stems of the kale, rip off the leafy parts in 3″-ish size pieces and rub them together between your palms to soften them before putting them into the soup.

Note: I add filtered water as needed. I purposely avoid using tap water when I made this soup.

Turn to low-medium heat and cover for 20-25 min then simmer for as long as you like. I leave mine on the stove for hours, it smells so good!

There is no right or wrong here, play with it and find what you like. I’d love to know how your soup turns out! Send me a message and let me know what you put in it and how you made it just right for YOU! I can’t wait to hear!

My first try turned out pretty damn good!
Time to try it again!

More info to know: Additional Detox strategies

I’d be amiss if I didn’t share the other ways that I detox and recommend detox for my patients. Myself, my family and/or my patients benefit from these other forms of detox:

  • sweating, move your body, exercise, be active.
  • increase salt intake (Himilayan salt can help regulate BP, consult a medical provider for more information if you have high blood pressure.)
  • increase water intake (100 oz minimum!)
  • increase leafy green/cruciferous veggie intake (Goal to 8-10 servings!)
  • quality sleep (7-8 hrs for adults, more for children/teens)
  • infrared sauna
  • Epsom salt baths
  • Epsom salt foot bath
  • Herbs and Minerals that promote detox. (Always consult a professional for more info.)

Homemade Southwest Chicken Soup

Ok, it’s taken me forever to finally sit down and write this, it’s because i don’t measure everything and throw it all together, but I’ve done this twice and it’s been great both times, so here it is.

Y’all know I’m not good at measurements, so everything is kinda approximate so feel free to adjust to your taste.

XRXU1G4dTd+TX+038jIZJwIngredients

  • 2 onions
  • 4 cloves garlic
  • 8-9 mini sweet peppers
  • 1/2 tsp turmeric
  • 1 tsp oregano
  • 1 box organic chicken broth
  • 1 jar/box organic chicken bone broth (I make mine or buy Kettle & Fire)
  • 1 box organic veggie broth
  •  4-5 tsp taco seasoning (made from Wellness Mama’s recipe)
  • 3 lbs chicken thighs
  • 1 can fire roasted diced tomatoes
  • 1 can/bag black beans
  • 1 bag frozen corn
  • 1 c sprouted rice
  • 2-3 sprigs cilantro
  • Himalayan salt
  • Black Pepper
  • coconut oil/ghee

As with most of my recipes, I started with 2 sauteed onions, I add 3-4 cloves of garlic. I also add turmeric and oregano. I usually start most of my meals this way. Onions and garlic are gut healing. Turmeric is anti-inflammatory and oregano is good for the immune system. I also add Himalayan salt and black pepper (the black pepper activates the turmeric).

While the onions start to cook down, I start the broth. I add chicken bone broth, chicken broth, vegetable broth, filtered water, fire roasted tomatoes, black beans, corn, cilantro, sweet peppers, squeeze in the lime, and add taco seasoning. Bring to a boil.

Once the onions have cooked down a bit, I add them to the broth. I leave a few onions in the pan to flavor the chicken while I’m grilling it (via stove top). My family prefers chicken thighs. I buy organic when I can, when I can’t I buy as natural as I can find. I prep the chicken thighs by sprinkling them with all of the above spices including the taco seasoning. I grill my chicken in coconut oil or ghee. Once the chicken is completely done, cut it up and add it to the soup.

Bring all of the above to a boil. Boil for approx 30 min. Add rice, cover and reduce to low/low-medium heat for approx 40 min or until rice is completely cooked. Stir occasionally so rice doesn’t stick to the bottom.

And the next time I make it, I’ll take a picture because I don’t have one to share. If you try my soup, I’d love to know how it turns out for you! If you read this and it doesn’t make sense, just let me know, I might have forgotten something, but I think I put it all in there for y’all.

Where I buy:

A lot of the ingredients above, like the sprouted rice,

I purchase online via Thrive Market. As a member of Thrive, I have saved thousands of dollars on groceries over the past few years. When you purchase a Thrive Market membership they donate a membership to a disadvantaged family, that’s awesome!

 

***Affiliate links in this post, thank you for supporting my family by using these links when you make your purchase.

 

Tasty Old Fashioned Gluten Free Goulash

So, y’all are drooling over goulash the Old Fashioned way but you’re gluten free? No worries. I have worked on this for about a year now, and I finally have the answer.

I know many of you are also dairy free and this recipe could easily be dairy free with just elimiatining or changing to a dairy free cheese. In my family, we’ve done enough healing to eat cheese again on occassion, and we buy good quality cheese. It’s hard to live without cheese, that’s why healing is important, now we don’t have to. I wasn’t living without pizza. There was a time that we did avoid cheese and gluten while we were healing, but that’s something we can tolerate in moderation now.

Most of what I cook doesn’t come from a recipe. I tried to cook that way in the past, but I always end up missing ingredients and having to improvise (not good for someone that doesn’t really cook, hehe) or I’d burn it and that just left us hungry or calling for carryout.

In recent years, I’ve started learning more about nutrition, holistic nutrition, not counting calories or grams of protein, but the effects of food on our body. I’ve learned food makes us well or food makes us sick. There is a lot of truth in the statement Let Food Be Thy Medicine (or thy toxin).

I used to eat anything I wanted, still kind of do, but that’s taken some healing and discipline. I don’t even want a lot of things that I used to eat. It’s true that our taste changes and we can learn to like different foods. Proud member of the Picky Eaters Club that is learning to eat veggies in my mid-40s! We can also develop aversions to foods when they make us feel bad. If something causes pain enough times you just stop doing it, right? That’s why I don’t eat a plate of spaghetti, or a cinnabon treat from the mall. The thought of either makes me want to double over in misery. Actually, just the smell in the mall takes me back to the days of constant stomach pain and burning. I’m so glad I don’t live like that anymore.

Pain is a powerful thing. I lived in pain most of my life because I didn’t realize what was causing it. When I learned I could control most of my pain with food, I started paying a little more attention to what I was eating. If you want to know more about my history, check out a few of my other blog posts. I’d be happy to help you learn how to heal your pain; it’s easier than you think.

Once healed, you can eat things like goulash, which is why you’re reading this in the first place, so let me see if I can share what I do for goulash…

Here’s what I use:

Measurements are estimated, I don’t measure, I just sprinkle it as I’m cooking. Please season for your taste.
  • 2 small/med sweet onions
  • 4 small sweet peppers
  • 2-3# grass fed beef
  • Large can of diced tomatoes (28 oz)
  • 2 cans of tomato sauce (15 oz)
  • 1 box Gluten Free Penne pasta
  • Cheddar cheese from pasture raised cows
  • Ghee/Butter from Pasture raised cows
  • Himalayan or Sea salt
  • Black Pepper
  • Turmeric
  • Oregano
  • Garlic
*We use all organic ingredients unless they aren’t available. Eating organic will make a difference in your health.

To get started, add approx. 2 tlbs of ghee to a 12” skillet and melt. Dice 2 sweet onions, and add to melted butter/ghee. Add additional ghee if the skillet gets too dry. As onions cook down, season w Himalayan salt or Sea salt, Black pepper, turmeric, oregano, and garlic powder. If you want measurements I’m going guess: 1/2 tsp salt/pepper, 1/4 turmeric, oregano and garlic. Stir occasionally until onions are half soft.

Move onions to outer area of skillet and add 2-3# grass fed beef. Repeat seasonings: Salt/Pepper/Turmeric/Oregano/Garlic. Cook beef, drain. Add in 4 small chopped sweet peppers (orange and yellow have such great flavor, but one red will spice it up a bit). I use the center of the skillet to cook the peppers until soft and then mix everything together and brown the beef a little longer.

Add 1 large can of diced tomatoes and 2 cans of tomato sauce. Stir everything together. Cook on med heat for 15-20 min, until tomato sauce is hot and starts to boil, then turn heat down to low.

In separate pot, boil water w H salt to cook penne pasta. Cook paste a few minutes less than cook time on the box. Drain. Add to skillet w meat/tomato sauce.

As all of the above comes to a boil, shred fresh cheddar over entire skillet and remove from heat. Let stand for 10 min. Serve.

I’d love to hear how yours turns out, so be sure to keep me posted!

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I got a pic just in time. After this, it got quiet. #goodstuff

RUDOLPH NOSES (As requested by Drew)

Rudolph Noses are the delicious blending of pretzels, chocolate kisses, and M&Ms… Oh, it’s so tasty…

IMG_6151We were given these treats years ago from my BFF, Michelle. She makes all kinds of tasty goodies. Drew has since named them Rudolph noses. We’ve been making them for a couple years now, and give them as gifts to teachers and friends.

Drew thought it would be a great idea for me to share how to make Rudolph Noses with all my Mom’s Daily Dose friends. So, here you go…

  1. Use small twist pretzels, lay them flat on a cookie sheet.IMG_6149
  2. Unwrap lots of Hershey’s Kisses, eat a few and put the rest on top of the pretzels as in the picture above.
  3. Put in the oven at 350F for 2 minutes.
  4. After you remove them from the oven, push an M&M into the middle of the Hershey’s Kiss.
  5. Let cool over an hour before trying to store them. They will be gooey for quite a while. This is a good time to taste them to see if they are too gooey to store. 😉

If you’ve never enjoyed the blending of salty pretzels, milk chocolate, and crunch candy coated M&Ms, you just don’t know what you’re missing. These are always a hit. Hope you get a chance to make them sometime soon.

I’m hoping to share a few more tasty treats throughout the Holidays, so stay tuned.

Here’s to hoping you and yours Enjoy the journey this holiday season!!

 

Mom’s Healthy Snacks #1 – Pears w/ Cinnamon

If you are like me, you are always looking for a healthy snack for the kids.

So, I’ve decided to post healthy snack ideas for us all to enjoy.

One of Joshua’s favorites is Pears with Cinnamon!

There is no secret to figuring this one out. Just cut up a pear, and sprinkle a little Cinnamon Sugar on it. (You can do the same thing with apples.)

IMG_1585

Pears are not only a tasty snack, but great for overall health. Pears are a great source of fiber (6 gms), Vitamin C (7mg), Vitamin A (38 IU), and potassium (190 mg). The fiber is great for keeping the GI track and bowels moving. The Vitamins A & C are great for the immune system. These vitamins are also good for skin, eyes, bones, cardiovascular health, and preventing cancer. Potassium is good for many things, but most of all it is good for the heart! What is the benefit of the cinnamon? According to some sources, cinnamon may reduce inflammation, fight bacteria, and may be a good antioxidant as well. Most of us have discovered  that cinnamon is also good for moving the bowels. 😉

Pears with a sprinkle of cinnamon are a great snack. Healthy and Tasty all in one!

So, the next time you are looking for a healthy snack for your kiddos, think about cutting up a pear and sprinkling a little cinnamon on it. You and the kids will be glad you did!

Hope you are enjoying the journey! 

Cousin Nikki’s Latest Recipe – Cheez-It Chicken Fingers

Hi y’all! I wanted to share Cousin Nikki’s latest yummy concoction. This looks like a quick and easy recipe that is perfect for the family that doesn’t have a lot of time in the evening. All you need is 5 ingredients, and you can start dinner. I actually think this is one that even I can do. 😉

Check out her latest What’s Cooking Wednesday’s Cheez-It Chicken Fingers. Nikki’s blog has all kinds of fun information and tips for cooking, sewing, parenting, and just enjoying the journey. Check out her blog, SuperNova Mom when you get a chance.

 

Hope you have a chance to try this easy recipe as you enjoy your journey!

Nikki’s What’s Cooking Wednesday – Whole Wheat Penne Pesto with Chicken Sausage

I’m sharing this recipe that Cousin Nikki found and revamped just a bit. I’ve seen a similar dish floating around, so I know it’s a good one and Nikki knows good food!

Check out Nikki’s blog, SuperNova Mom for this weeks What’s Cooking Wednesday. Yes, I know it’s Thursday, but I have to give Nikki’s readers 1st dibs…If you want the recipes on Wednesdays (sometimes you will find them here), but I would recommend following Nikki’s blog to get them sooner!

I hope you are Enjoying  the Journey & the Cooking! 😉

Nikki’s “What’s Cooking Wednesday?”…Peanut Butter Chocolate Chip Bacon Cookies!

Peanut Butter Chocolate Chip Bacon Cookies

HI all, I wanted to share my cousin, Nikki’s latest “What’s Cooking Wednesday?” recipe. These Peanut Butter Chocolate Chip Bacon Cookies won first place in a “Bacon off” contest! Nikki is awesome in the kitchen, so there is no doubt that this recipe is worth trying.  I hope you all have had a chance to check out her blog, at least on Wednesdays! Her recipes are usually easy and tasty!  I will be sharing many of her Wednesday recipes, but encourage you to check out her SuperNova Mom blog @ http://www.supernovamom.com/about-me/ for more fun and interesting tips about cooking, sewing, parenting, and life. Nikki has a great sense of humor and usually makes me laugh.  Check out http://www.supernovamom.com/2012/03/07/peanut-butter-chocolate-chip-bacon-cookies/ for the recipe and many of her other fun ideas for your home. 🙂

Thanks for keeping things interesting, Nik! Love ya!

Nikki’s Slow Cooker Chicken Chili

My cousin Nikki is on a fun journey that includes parenting, baking (a lot), and freelance writing… Needless to say, she’s a busy gal and she gets things done when it comes to baking and cooking. I am grateful for those around me that are good in the kitchen, as I am NOT!  I can cook, but it just isn’t my thing.  My son even asks, “Who cooked this?” when something isn’t that good, because he already assumes it was me. :-/ Can’t say that I blame him, I just don’t have the mind or patience for cooking. Oh well, we each have our thing…

So, I leave it to the experts around me. I wanted to share Nikki’s latest recipe, she posts recipes every Wednesday on her blog, Super NoVa Mom.  For this weeks “What’s Cooking Wednesday?” she is sharing Slow Cooker Chicken Chili, check out http://www.supernovamom.com/2012/02/22/slow-cooker-chicken-chili/.

Thanks, Nikki! 🙂