Monday, July 25, 2011

Roast Chicken, Rotisserie-Style with Cucumber Salad and Roasted Beets

Today I am paying dearly for a poor choice I made yesterday:(  Yes, I too have moments of weakness.  If you remember a post back, I admitted to my love affair with ice cream.  I rarely ever treat myself too it because I find myself never being satisfied.  I could turn that occasional treat into a daily dosing!  Darn it!  So all in all, it's best to just stay the heck away.  Well, yesterday's events went something like this....
Larry (my husband):  Can we run to Kelley's Creamery and get an ice cream treat?
Me:  No, we don't need it.  (See I started out strong.)
Larry:  Come on we never treat ourselves to ice cream!  We worked out all week so this can be our reward...
Me: Hmmmm?
Larry:  You know you want some.
Me:  No, I will just ride along.  (secretly wanting it but still trying hard to not give in to the temptation.)
Larry:  You can just get a single scoop...that's not so bad.
Me:  Ok fine...let's do it!  Disgusted with myself and happy all at the same time, I downed the single scoop of Leo's Butter Pecan.

The short 10 minutes it took me to eat it was certainly not worth the sugar hang over today.  Yes, delicious but  NOT worth it!  You see, when you follow a strict Paleo regimen, one of the greatest gifts is being able to read your body to a fault.  I am very in tune with what I need, what works and doesn't work.  The sugar/dairy combo was disaster from the word go.  Here is what happens when I "treat" myself.  I am a anxious, crabby, sleepless, bloated mess!  In fact, I pretty much can't stand being in my own skin post "treat."  Maybe the average person wouldn't notice these symptoms or the correlation between food and behavior. me on this one, if you pull  those not so good choices out of your diet, you will notice quickly what you need/don't need.
I would like to challenge you to be aware of the food and behavior correlation.  There IS a reason why we live in a society filled with depressed, anxious, hyperactive, low energy, trouble concentrating, illness, suppressed immune systems individuals.  Look deeply.  In my eyes, there is a direct response to food and behavior.  I see so many of these symptoms in young children and think...if there diets were tweaked.... things would look very different.  Remove Sugar, Dairy, Grains, all Processed Foods and you are looking at a whole new shiny, happy individual!
Enough with my rant and onward to today's dinner.



  • 1 1/2 tablespoons unsalted butter, at room temperature
  • 3/4 teaspoon garlic powder
  • 3/4 teaspoon sweet paprika
  • 1/4 teaspoon freshly ground black pepper
  • Large pinch coarse sea salt
  • 1 whole roasting chicken (3–4 lb; preferably organic), neck and giblets discarded
  • Twine


  1. Heat oven to 400°. Mix butter, garlic powder, paprika, pepper and salt in a bowl. Rinse chicken inside and out; pat dry. Insert fingers between skin and breast to separate the two. Rub seasoned butter over chicken and under skin. Tuck wings underneath bird and tie together with a piece of twine. Tie legs together with another piece of twine. Place chicken on its side in a heavy roasting pan and roast 25 minutes. Turn onto its other side and sprinkle with several tbsp water; roast 25 minutes more. Turn chicken on its back; roast 10 minutes more. Turn on its breast; roast until skin is crispy and chicken is golden brown, 10 minutes more. Remove from pan and let rest, breast side down, 15 minutes, before carving (remove skin).

2 normal sized cucumbers
1 red onion
1/2 cup Bragg's Raw Apple Cider Vinegar
1 tsp. lemon juice
1 tsp. raw honey
2 garlic scapes
2 tblsp. chopped fresh dill
1/2 tsp. sea salt
1/4 tsp. freshly ground pepper

Slice cucumbers, onion, and garlic scapes very fine. (If your knife skills are strong, do by hand, otherwise use a mandoline slicer for consistency.)  Mix other ingredients in a bowl.  Pour over cucumbers, onion, and garlic scapes.  Refrigerate for at least and hour or up to 24hrs.

4-5 medium sized beets (Any variety)
1.5 tblsp. olive oil
sea salt to taste
freshly ground pepper to taste

Wash, peel, and cube beets.  Toss with olive oil, salt, and pepper.  Roast on 425 degrees for 40-45 minutes.  

ENJOY!  Eat Well & Be Happy:)

Monday, July 18, 2011

Arbonne Essentials..What Vitamins to Take, and How to Take Them……

What Vitamins to Take, and How to Take Them

Do you currently take a multivitamin?What vitamins to take is one of the most popular questions asked I’m glad people are asking this question, because there are two very important aspects to the answer… What vitamins to take, AND how to take them.

What Vitamins to Take

one a day vitaminAccording to a respected natural doctor, Dr. Joseph Mercola, “If you’re currently taking or considering taking a multivitamin with a recommended serving size of only one pill a day, you’re pretty much wasting your time.”
Furthermore, in order to make minerals absorbable by the body, they should be chelated, which means an amino acid is added to each molecule of the mineral. This greatly increases the size and weight of raw material, and hence the size of the pill! When choosing what vitamins to take, you should look for minerals that are chelated, such as gluconate and malate forms.

About the Recommended Daily Allowance

Just about every one-a-day formula out there meets the 100% of the US RDA for the primary vitamins A,C,D,E,K, and B complex. They typically supply 50% or less of the essential minerals recommended by the RDA.
It is important to note that except for a few exceptions, the RDA is the minimum amount of a vitamin or mineral required to prevent deficiency. This is an important distinction for many reasons. First, if you wish to obtain the therapeutic benefits of these nutrients, you will require more than a minimal dose, and second,people who are active require even more vitamin and mineral support than sedentary people do.

What Vitamins to Take – Examples Mineral Dosages

First, let’s talk about minerals. Several one-a-day formula completely leave out essential minerals, or only put useless trace amounts of them, into their formulas. Let’s start with the essentials:
Calcium, along with Vitamin D3 provides the primary nutritional support for your skeletal system. Further, as we age, we require more and more calcium to maintain healthy bones.
According to a 2007 study performed by the US Department of Agriculture, the human body needs about 741 mg of calcium per day in order to maintain a neutral calcium balance, and more is needed for children. Of course this total should come from a combination of your multivitamin, and your diet. However, calcium isn’t toxic until well over 3 times that amount! So, why would a very popular one-a-day brand only put 162mg of calcium into their formula?
It is suggested, a vitamin should supply at least 50% of this amount of calcium to be effective.
When choosing what vitamins to take daily, you should definitely include iodine, unless you are allergic. Iodine is a critical element used by the thyroid to make thyroid hormones. Without sufficient iodine in your diet, your thyroid can not operate at peak efficiency, and it can eventually lead to hypothyroidism, developmental brain disorders (in children), and severe goiter (swelling of the thyroid).
The US RDA of iodine is 150 mcg, which I believe is right on. According to several studies, both low iodine intake, and high iodine intake can cause hypothyroidism, with the lower limit being 120 mcg, and the upper being about 900 mcg.
Unfortunately, as more and more people move away from eating sea food, their primary source of iodine has been removed. This is why iodized table salt was created; frankly, getting your iodine from salt is a bad idea,s stick with sea salt! Anyhow, there is no reason to believe that a vitamin should contain 100% of the RDA of iodine, as the most you will get from your diet alone is about 300mcg.
Most one-a-day formulas do contain this level of iodine
Magnesium is utilized in over 300 biochemical reactions in the body! It is crucial in normal muscle and nerve function, regulation of heart rhythm, immune system function, and bone health!
The US RDA for magnesium is 400mg. However, there is no known toxic level of magnesium in the body. Taking too much might lead to upset stomach and diarrhea. Again, I believe any supplement should provide at least 50% of the RDA of magnesium.
Many one-a-day formulas contain 25% or less of the RDA of magnesium.
Selenium is an essential trace mineral that is involved in many processes throughout the body! It is particularly present in the kidneys, spleen, liver, testes, and pancreas.
Selenium is a powerful antioxidant that fights against free radical damage within your cells. It is a powerful fighter of cancer in the prostate, colorectal cancer, and lung cancer.
Selenium also has been shown to improve your overall cholesterol ratios!
The US RDA of selenium is 70 mcg, however this recommendation is incredibly low. Selenium is not toxic until you get to 750 mcg! I believe a multivitamin should contain at least 100% of the US RDA of this trace mineral.
Most one-a-day formulas contain less than 33% of the RDA of selenium!

What Can Taking a Multivitamin Do for You?

Taking a high quality, well designed multivitamin can promote optimal health, a strong immune system, disease support, and an overall defense against a growing number of chronic diseases. While they are not a replacement for healthy nutrition and exercise, taking a daily vitamin is a proactive step toward maintaining and boosting good health an wellness.
Choosing What Vitamin To Take...
When I began researching which vitamins to take,  I had a very stringent set of criteria that had to be met:
They must go beyond the US RDA / RDI guidelines in order to provide therapeutic levels
They must contain only chelated minerals – Non chelated mineralssimply are not absorbable by the body, you will simply excrete them into the toilet!
They must contain a whole food antioxidant / phytonutrient blend whole foods contain phytonutrients that can not be replicated (yet) by science. While vitamin isolates have their place, who wouldn’t want the insurance of getting high quality whole food nutrition.
They must contain digestive enzymes and probiotics to support proper digestive health. It just makes good sense that if you’re trying to improve your health by ingesting supplemental vitamins and minerals, that you would want your body to be able to absorb them! If your digestive system is malfunctioning, or is unhealthy in anyway, it is doubtful you will receive the benefit of taking your vitamins!
Why Arbonne Essentials Daily Power Packs are the Bestarbonne essentials daily power packs
With over 14 years in the supplement business, I have literally taken over 50 different brands of vitamins. I have spent many hours reading labels, researching the effects of each vitamin, mineral, and all of their different forms.
As I said earlier, many of these formulas come up short, or completely leave out key ingredients that are contained in Arbonne Essentials Daily Power Packs.
Remember, one of my primary criteria for a high potency multivitamin is for it to contain chelated essential minerals in a high enough dose to be therapeutic.
The Arbonne Essentials Daily Power Packs contain super high potency, chelated forms of calcium, magnesium, zinc, selenium, copper, manganese, and chromium!
They also contain a very high quality form of iodine, called potassium iodide, which is very usable by the thyroid!
Arbonne Essentials Daily Power Packs Provide a Powerful Fruit, Vegetable, and Herb Based Antioxidant Blend
Another criteria I had was the formula must contain a whole food antioxidant / phytonutrient blend that promotes overall health. The Arbonne Essentials Daily Power Packs contain over 800 mg of super high potency natural fruits, vegetables, and herbs!
NutrientsHealth Benefit
Green TeaCardiovascular health
Anti Cancer
Grape Seedarterial health
lowers LDL Cholesterol
Brain function and concentration
Skin elacticity
CranberryDigestive health
Urinary health
Cardiovascular health
Tooth health / cavity prevention
Anti Cancer
Fights Stroke
Black CurrantAnti-inflammatory
PomegranateInhibit Prostate Cancer
Improve cholesterol profile
Cardiovascular health
Aromatase inhibitor
Kidney Health

Support For Digestive Health and Improved Bio-availability (nutrient absorption)

Every vitamin, mineral, and other nutrient in a vitamin pack must undergo several enzymatic processes in order for the body to properly use them. Therefore, a vitamin pack without digestive support from enzymes, and probiotics. However, all digestive enzymes and probiotics are not created equally. You see, enzymes and probiotics are live organisms! In order for the enzymes and probiotics to be beneficial, they must be able to survive the acids in your stomach in order to reach your intestines. There they can begin to assist your organs such as the pancreas and the liver by supplementing their enzyme production, and balancing digestive flora in the large intestine!
Arbonne Essentials Daily Power Packs take this one step further by including piperine in their vitamin and mineral formula. Piperine is an extract of black pepper that has shown the ability to greatly increase the bio-availability of vitamins and minerals.
How To Take Your Arbonne Vitamins...

Vitally important in receiving the maximum benefit from your multivitamin is when you take them! You should take the yellow vitamin first thing in the morning, upon rising. You should then take the 3 mineral pills and the green digestive support pill with your lunch or dinner in order to fortify your meal!
arbonne essentials daily power packs label