5 Simple Secrets to Raising Healthy Families Today

Transcription

1 Dr. Michelle Jorgensen 5 Simple Secrets to Raising Healthy Families Today Total Care Dental Secret #1: How to be healthy on a budget Meat is the side, not the main and not needed every day - Can your own - Make hearty vegetarian meals Beans and rice and other grains are great fillers. - Get a rice cooker and fill it at night - Buy in bulk. Winco, Alpine Food Storage. 5 gallon buckets. Get fruits and veggies in season - ksl.com, farmer s markets, neighbors, friends Store when there is excess - Freeze fruit and meat - Can fruit, veggies and meat - Dry fruits and veggies Secret #2: When organic matters and when it doesn t The dirty dozen Dirty Dozen 1. Strawberries 2. Apples 3. Nectarines 4. Peaches 5. Celery 6. Grapes 7. Cherries 8. Spinach 9. Tomatoes 10. Sweet bell peppers 11. Cherry tomatoes 12. Cucumbers Clean Fifteen 1. Avocados 2. Sweet corn 3. Pineapples 4. Cabbage 5. Frozen sweet peas 6. Onions 7. Asparagus 8. Mangoes 9. Papayas 10. Kiwis 11. Eggplant 12. Honeydew melon 13. Grapefruit 14. Cantaloupe 15. Cauliflower A potato, organic or not is always going to be better than a bag of chips!

2 Secret #3: Easy and healthy kid friendly meals (recipes at the end) Crockpot days. Make it at night, put it in the fridge overnight and start in the morning. Make enough for lunches the next day and have containers for each of your family members to wash and refill each day Cold lunch ideas: Boiled eggs, Sliced veggies, Sliced or whole, Dried fruit, Olives, artichoke hearts, pickles, Applesauce, Yogurt, string cheese, cottage cheese, Leftover cooked veggies, Hummus or peanut butter for dipping with veggies or nut thin crackers, Trail mix, nuts Everyone helps, especially in the morning Rotate through ethnic recipes they taste better! We bought some giant soup bowls at an Asian market, so all you need for a lot of these meals is that big bowl for each person. Saves on dishes too! Secret #4: Basic and essential homemade medical remedies Have you looked at what you re using now? Unpronounceable ingredients. Useless ingredients for preservation, potentially toxic, etc. You can make your own! Sea Salt Mineral replacement for dehydration. ½ t salt, 3 T honey to 1 quart water Honey antiseptic to put on wounds, insect bites, burns, sore throats (mixed with a little cayenne) and fatigue. Apple Cider Vinegar for yeast infections, warts, acne Baking soda Used to neutralize burns and insect bites. Hydrogen Peroxide Kills disease organisms by oxidation. Gargle with ½ water, ½ hydrogen peroxide for a sore throat. Good for ear infections and as a mouth wash. Lavender essential oil Good for reducing pain, anxiety, and helps digestion. Also great to sooth burns and insect bites. Magnesium (my favorite is in a powder called Calm) Helps with sleep and any muscle pain, including headaches. Helps skin problems like acne and eczema. Oregano essential oil Very strong anti-microbial. Great for colds and lung infections. Helps with athletes foot, yeast infections and other skin infections. Vitamin C powdered form- Will help you stay well during the sick season. Easier for kids to take dissolved in water.

3 Secret #5: How to avoid sick days all year long 1. Garlic A powerhouse natural antibiotic, anti-fungal, and antibacterial. As soon as you feel symptoms, finely mince 1-2 cloves of garlic and float in a small glass of water. Drink quickly. 2. Hydrogen Peroxide For colds, flu, sinus infection, or ear infection, put a dropper full of hydrogen peroxide into each ear. Do this on both sides. Repeat every few hours until infection is gone. 3. Hot Liquids Load up on the hot herbal teas and hot lemon water at first sign of illness. 4. Cinnamon Mix 1 T with 1 t honey, stir and add to water to help relieve cough and congestion and lower fever. 5. Remove White Foods At the first sign of illness, completely remove all white foods from the diet. This includes grains, sugars, milk, cheese, dairy, sweeteners, soda, etc. These foods suppress immune function and slow the body s healing ability. 6. Hydrate and Rest If the body is running a fever (which means it is fighting the illness) the best support you can give is to stay well hydrated on water and herbal teas and to rest enough. Boil 1 quart water with 1 T grated ginger and a dash cayenne pepper. Simmer, covered for 15 minutes. Strain out all solids. Add the juice of one lemon and 1/4 C honey. - Drink 1-2 cups every few hours until feeling better - Natural Anti-viral Combine 1 T Apple Cider Vinegar and 1 C water. Gargle then swallow. Cough relief Elderberry syrup Natural Antibiotic Mince 1-2 cloves garlic and drink with water. Combine 2 drops of Lavender, Peppermint and Lemon Essential oils and rub on the back of your neck at first sign of cold, flu or headache.

4 Pizza soup 1 jar (14 oz) of pizza sauce 3 empty jars full of water 1 green bell pepper, seeded and chopped 1/2 red onion, chopped 1 cup sliced mushrooms or two small cans mushrooms 1 can diced tomatoes 2 already-cooked Italian sausage (optional) 1 cup sliced pepperoni, sliced in quarters 1/2 T basil 1 T oregano 1/2 to 1/3 cup of dried pasta --shredded mozzarella cheese (to add later) Use a 5 or 6 quart crockpot for this recipe. Add everything to crockpot and cover and cook on low for 7-9 hours. Everything in this is already cooked, so you are really only heating through and allowing the flavors to meld. Thirty minutes before serving, add the dry pasta, and turn to high. Garnish/top with shredded mozzarella cheese if desired. Slow Cooker Zuppa Toscana 1 pound Italian sausage (I ve made it without meat and it tastes great too) 3 russet potatoes, chopped into bite sized chunks 2 cloves garlic, minced 1 large white onion, finely chopped 4 cups chicken broth 2 cups kale or Swiss chard, rinsed and chopped 1 cup cream or milk - non dairy is okay salt and pepper, to taste Brown Italian sausage in skillet. Drain and discard fat. Combine all ingredients except cream and kale in slow cooker. Cook on low 7-8 hours, or on high for 4-5. Burrito Bowls Pile beans and rice in a bowl. Top with your choice of lettuce, tomatoes, other veggies, salsa, cheese, etc. Cabbage salsa makes it all the more yummy if you have the time. Black Beans Soak 2-3 cups of black beans overnight. Cover them with at least 2 inches of water. In the morning, drain and rinse beans. Put in crockpot with a piece of Kombu seaweed (helps with gas - optional). Cover with 2 inches of water. Cook on low for 8-10 hours. Dip off the liquid and mash with potato masher. Add salt to taste will want to add 1 t then taste for more. Mexican rice 2 C brown rice 3 ½ C water 1 small can tomato sauce 1 t spices (either Mexican spice mix or cumin, chili powder, garlic powder and oregano) 1t salt Put all into rice cooker in the evening and start in the morning. Cook on brown rice setting. Cabbage salsa 1 small head cabbage, shredded 2 tomatoes, chopped ¼ C cilantro, chopped 1-2 carrots, chopped 2 green onions, chopped 1 lime, juiced 1 t olive oil 1 T rice vinegar or white vinegar Salt and pepper to taste Mix all together and let sit to blend flavors for a few minutes Add cream and kale to slow cooker, stir, and cook until leaves are wilted and warmed through, minutes. Ladle into bowls, serve immediately and enjoy!

5 Slow Cooker Spaghetti Sauce 2 tablespoons olive oil 1 large onion, chopped 3 garlic cloves, minced 28 ounce can tomato sauce 6 ounce can tomato paste 29 ounce diced tomatoes 2 bay leaves 1/2 teaspoon garlic powder 1/2 teaspoon dried basil 3/4 teaspoon dried oregano Salt and pepper to taste Optional - chopped carrot, green pepper, mushrooms, celery Heat olive oil in a skillet and saute onion until softened. Add garlic and cook a few minutes longer. If you added additional veggies, add them now and saute for a few minutes. Put the veggies and all the other ingredients into a crock pot. Cook on low for 7-8 hours. Shortly before serving, remove the bay leaves and taste the sauce. If there s a slight bitterness, add 1 tablespoon sweetener which will eliminate the bitterness. Season to taste with salt and pepper. Serve over your favorite pasta or veggies. Bibimbop (this is basically a Korean version of burrito bowl!) Cook brown rice in the rice cooker. Have a large bowl for each person. Top the rice with veggies of your choice - put each into small pile on top and it looks pretty! Topping options: Carrots, cut into thin strips Cucumber, cut into strips Cooked bean sprouts, sautéed in a little sesame oil and seasoned with salt Cooked spinach, sautéed in a little sesame oil and seasoned with salt Mushrooms, thinly sliced and sautéed in peanut oil and seasoned with salt Optional- thinly sliced steak seasoned with sesame oil, garlic and salt Put an over-easy egg on the top of the rice and veggies. Then top with either soy sauce or the Bibimbop sauce (recipe below) Bibimbop sauce (I make extra and keep it in the fridge) 4 tablespoons gochuchang chili paste (available at Korean grocers) 1 T sugar 1 T sesame seeds 1 T cider vinegar 2 t sesame oil 1 clove garlic, minced Combine all ingredients in a small bowl. Mix well. Cowboy Stew 1 pound browned hamburger (can use turkey or make without meat) 2 cloves chopped garlic 1 can tomato sauce 1 can diced Italian seasoned tomatoes 1 can tomatoes with green chilies 1 can corn, drained 2 cans whole baby potatoes, drained or cut potatoes 1 can Ranch Style beans (with the baked beans in the grocery store) 1 cup water sliced jalapeno peppers for garnish (optional). Brown the hamburger with the chopped garlic. Drain the fat. Dump all cans into the crockpot. Drain the corn and the potatoes, but add the rest of the can liquid to the crockpot. Add the browned meat and a cup of water. Stir with a spoon to mix a bit. Cover and cook on low for 8-10 hours, or on high for 4-5. Garnish with sliced jalapeno peppers, if desired. Can't Find Ranch Beans at your grocery store? No Problem!! simply mix together: 1 (15-ounce) can pinto beans (plus the goop!) 1/2 teaspoon brown sugar 1/2 teaspoon vinegar (white or apple cider) 1/2 teaspoon paprika 1/2 teaspoon cumin

6 Green Chicken Chili 1 pound cut up chicken breasts 1 can or 1 C Frozen corn ½ of a medium onion, chopped 3 garlic cloves, minced 15 oz canned white beans, drained and rinsed oz can green enchilada sauce 2 cups chicken broth 1 can white hominy (optional) Garnish with chips, sour cream, cheese Serve over brown rice Add all ingredients to a slow cooker. Cover and cook on high for 3-4 hours or low for 6-8. Serve over brown rice and garnish with chips, sour cream and cheese. Vitamin C Formula Tincture (from Dr. Kyle Christensen, D.C.) ½ C rosehips ½ C Hibiscus ½ C camu camu ¼ C Ascerola Cherry/Berry ¼ C Schisandra Berry ¼ C Amla 4 C glycerin 1.75 liters 80 prrof Vidka 2 quart jar Paint strainer Put measured powdered herbs into a blender and cover with vodka a couple of inches over the herbs. Blend up. Pour into 2 quart jar. Put jar on counter and shake 2 times each day. Let sit this way for 2 weeks. Strain out with pain strainer. Add 4 C glycerin. Rebottle into Amber dropper bottles. Use ½ - 1 t daily. (Everything can be purchase on Amazon)