Always Scho Up For Yourself

Getting My Hubs Cholesterol Down

Working on the hubs high cholesterol. He simply will eat like I do… well my cereal also had raspberries and pumpkin in it. I like to get all the nutrients from variety that I can, he isn’t a fan of mixing those flavors! The key to success in getting well is no cheating! The sad thing is if you get a print out from your doctor on what to eat… it has a lot of foods that either won’t make you well, or slow your progress enough to keep you on medication. Do you know who provides these food lists? Organizations that claim they have your best interest but are supported by none other than the food companies that made you sick. This is why people think they can have junk in moderation! These companies want you to think this! They win and their partner in crime big pharma wins too. So… my husband could be like most unsuspecting Americans, go on medication, change his diet a bit and in time get another diagnosis, need more medication and also risk all the side...

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Chickpea Sweet Potato Shawarma Salad

Chickpea Sweet Potato Shawarma Salad
1 (15-ounce) can chickpeas, drained and rinsed

1 medium sweet potato, sliced into ¼-inch rounds and quartered

2 tablespoons olive oil

1 teaspoon smoked paprika

1 teaspoon cumin

½ teaspoon garlic powder 

¼ teaspoon turmeric

¼ teaspoon dried ginger

¼ teaspoon cinnamon

¼ teaspoon salt

Pepper to taste

Lemony Yogurt Dressing & Salad
1 clove garlic, minced 

Juice of ½ lemon

¼ cup plain Greek yogurt (** not a fan of dairy as you know,  but this small amount for a dressing is better than most dressings people consume.)

1 tablespoon hummus

1 sprig fresh dill

Salt and pepper to taste

6 ounces spinach leaves



1. First, make the Chickpea Sweet Potato Shawarma. Preheat the oven to 425°F.

2. In a medium bowl, mix the chickpeas and sweet potato with the olive oil and spices until fully coated. Spread on a baking sheet. Bake for 30 to 35 minutes, tossing the...

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Hemp Hearts! Why you need them!

I love hemp hearts! Of all the seeds I consume daily, hemp hearts are my favorite.

They blend easily into my breakfast recipes, smoothies, salads, and so much more.

Here is a link for a great price on them in bulk.

And here is some real information on why you need them! 

Loaded with Omega-3 Fatty Acids

While fresh fish and seafood are typically the go-to sources for omega-3 fatty acids, hemp hearts deserve to be on the favorites list as well. In just three tablespoons of hemp hearts, you'll get more than double the daily recommended amount of alpha-linolenic acid, a type of omega-3 that your body can't produce on its own — meaning it needs to be obtained from your diet, according to the National Institutes of Health (NIH).


Omega-3 fatty acids help reduce levels of triglycerides (a type of fat linked with increased risk of heart disease), curb the buildup of plaque in your arteries (which can ultimately lead to a heart attack or stroke...

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Pumpkin White Bean Soup

Pumpkin and White Bean Soup


2 ½ lbs. pumpkin, peeled and cut into 3-in. chunks

Olive oil as needed

Kosher salt to taste

Freshly ground black pepper to taste

4 tablespoons unsalted butter

5 carrots, sliced

2 ribs celery, diced

6 cloves garlic

1 Spanish (sweet) onion, chopped

10 cups chicken stock

½ teaspoon fresh sage

½ teaspoon nutmeg

½ cup brown sugar

½ cup cream sherry

½ cup grated Parmigiano-Reggiano cheese — plus additional for garnish 

2 cups cooked cannellini beans

¼ cup fresh basil, torn


Combine 3 cups pumpkin in a roasting pan with olive oil to coat, salt and pepper. Roast at 425°F for 20 minutes or until soft and brown. Melt butter in a heavy-bottomed pot over medium-high heat. Add remaining pumpkin, carrots, celery, garlic and onion; sauté in olive oil for 5 minutes. Add stock, sage and nutmeg; bring to a boil then reduce heat to medium. Simmer, covered, until the vegetables...

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New Year New You!

Happy New Year friends!

Many people start the new year with lofty fitness goals, but the key missing is making them health goals!

When we focus on getting healthy we change the dynamic entirely! We change the "why!"  We change the level of importance!

We struggle to reach this level of understanding how important our health is until we have lost it. I am speaking from experience as I most often do. You won't hear me preaching something I read in a book and didn't put to practice! 

Often when we have reached this poor level of fitness we think we can't become healthy again. We think we have to live with the diagnosis. We think we have to live on medication which will only make us worse and create the need for more medication.

It takes 10 years for a health symptom to show, so if you already have a diagnosis, or don't but don't feel energized: what are you doing about it?

Did you ask your Doctor why you have this diagnosis, how it happened, how to fix it? Many don't even...

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Pumpkin Recipes = Tis the Season

Uncategorized Nov 23, 2020
I thought I would send out a couple of recipes that won't throw you off your healthy journey, but are still very yummy!  They're even jam packed with nutritional value! 
We have Pie, Smoothie and Soup all with Pumpkin!
Pumpkin Pie with Almond Crust
Serves: 10
For The Pie Crust:
1 cup raw almonds
1 teaspoon finely ground chia seeds
1 cup pitted dates
2 teaspoons water
For The Pie Filling:
1 1/2 cups pumpkin puree (see note)
1/2 cup pitted dates, soaked in 1/4 cup water
1/2 cup raisins
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
2 1/2 tablespoons arrowroot powder
10 ounces soft tofu
For The Cashew Cream Topping:
1 1/3 cups raw cashews
3/4 cup vanilla hemp, soy or almond milk
2/3 cup pitted dates
Preheat oven to 350 degrees F.

To make the crust, combine the raw almonds and ground chia seeds in a food processor. Pulse until finely ground. Add the dates and water and process until it gathers...
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Real Food is the Ticket!

I'm very happy to be helping people on their health journey. The more people I talk to, the more I realize there is more bad knowledge than good out there. So many misconceptions, a little of this is OK when in fact that little of something is doing damage you won't see for 10 years! Foods that are approved for human consumption do not necessarily fight and prevent disease, to the contrary MANY are disease promoting. How do we know the difference? Fortunately there is good information out there and I am devouring it and trying to share it as fast as I can!  The bottom line always, if you aren't sure: don't eat it!  Fresh fruits, vegetables, beans, nuts, seeds are all going to aid in your health. No additives in them, no need for processing. Try to use all organic and avoid GMO's and chemicals as best you can.  

I truly look at a lot of food additives like rat poison! We don't eat rat poison because we KNOW it will kill us.... right? So will these additives that...

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