My goodness! It has been over 3 years since I have posted. We have had 3 weddings ( all in 2015) and three new grandchildren (2016,2017,2018) . We have helped with several moves, in and out and in again from our house. I have cut way back on working and am concentrating on family. My husband is winding down on work and looking forward to retiring in a year or two.
We are still watching our health and I post healthy suggestions regularly @JOYful Health on Facebook.
Post a response if you would like my blog get started back.
Tuesday, July 17, 2018
Wednesday, April 22, 2015
So glad to be back. What a busy year so far. I am helping my daughter plan a wedding so we have been busy.
In January I did the Whole thirty in January. This is a great eating plan that trains your system to burn fats. My colosteral went done from 256 to 179. Woo Hoo!
I also ran my first half marathon with the time of 2 hours and about 41 minutes.
Today I had a raindrop massage. http://www.raindroptraining.com/programs/CCI/definitions.shtml
This was a great massage with essential oils. I hope to be able to offer this one day.
In January I did the Whole thirty in January. This is a great eating plan that trains your system to burn fats. My colosteral went done from 256 to 179. Woo Hoo!
I also ran my first half marathon with the time of 2 hours and about 41 minutes.
Today I had a raindrop massage. http://www.raindroptraining.com/programs/CCI/definitions.shtml
This was a great massage with essential oils. I hope to be able to offer this one day.
Thursday, October 30, 2014
Holidays---Madness
Wow! I have had a super busy fall thus far. Glad to be getting back to my posting...
Well, the holidays are upon us. I can not believe they are playing Christmas music already on the radio.
How are you getting ready for the holidays?
Does the thought of all the preparation give you that sinking feeling?
Here are some tips:
* keep it simple
* eat right
* drink lots of water
* don't over plan
* ask for help
I will be hosting a free Whole30 class Starting this coming Wednesday, November 5, at Trussville United Methodist Church starting at 6:00 pm. Join me to learn how to eat healthy and stay on track during the holiday season. There will be support, encouragement, recipes, and special treats. We will follow the book "It Starts with Food". See you there.
http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=It+starts+with+food
#holidays #hope #support
Well, the holidays are upon us. I can not believe they are playing Christmas music already on the radio.
How are you getting ready for the holidays?
Does the thought of all the preparation give you that sinking feeling?
Here are some tips:
* keep it simple
* eat right
* drink lots of water
* don't over plan
* ask for help
I will be hosting a free Whole30 class Starting this coming Wednesday, November 5, at Trussville United Methodist Church starting at 6:00 pm. Join me to learn how to eat healthy and stay on track during the holiday season. There will be support, encouragement, recipes, and special treats. We will follow the book "It Starts with Food". See you there.
http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=It+starts+with+food
#holidays #hope #support
Monday, September 15, 2014
How do you like your sauce?
We have been experimenting with ways to eat tomato sauce. We have eaten spaghetti a lot over the years because when you are trying to feed six hungry children it makes sense. When we stopped eating pasta and started watching our starch and gluten intake, one of our favorite meals was on hold.
Over the last year we have been creative and found many ways to eat Spaghetti sauce and enjoy a meal we love.
Zucchini Lasagna
2 medium zucchini thinly sliced
tomato sauce (see recipe below for homemade or use 365 fat free/sugar free from whole foods)
1 lb. grass fed beef
ricotta cheese
mozzarella cheese
Brown ground beef and mix with sauce. Heat through. Place a layer of the zucchini in a 9x13 pan. Spread zucchini with a thin spread of ricotta cheese. Cover this with sauce. Place a another layer of zucchini, spread with ricotta, cover with sauce. Place a third layer of zucchini, spread with ricotta, cover with sauce. Top with mozzarella. Bake for 40-45 at 350F until it bubbles through.
Homemade sauce
1lb grass fed ground beef
1 -small onion chopped
1-clove garlic minced ==1tsp minced
1 -28oz can organic crushed tomatoes ( use fresh if you have them, I usually use 6 large tomatoes)
1- 4oz can organic sugar free tomato paste
1-2 tsp Italian spice mix or oregano
1tablespoon olive oil
Brown meat and sauté in the onion and garlic. Add tomatoes and tomato paste.( if using fresh tomatoes puree in a food processor first) add spices and sea salt and pepper to taste. Add Olive oil. Heat through. Serve.
We like our sauce over Spaghetti squash
Cut squash in half
Remove seeds
Place with the center down on a baking pan
Bake for 45 minutes on 350F
Let cool to touch
Shred out the squash inside with a fork.
Other uses for sauce:
Gluten free pizza
Lightly steam 1 head of cauliflower
Place steamed (drained) cauliflower in food processor and process to rice texture
Mix 2 cups cauliflower with one egg (beaten) and 1/2 cup mozzarella cheese, 1/2 tsp sea salt and 1/4 tsp garlic powder
Spread onto a pizza pan and cook 10 minutes on 350F
Remove crust from oven, top with tomato sauce, browned turkey sausage, peppers ,onion, mushrooms and top with more cheese as desired- return to oven to bake 15-20 minutes until heated through and cheese melts.
Serves 5
The tomato sauce also works well as a side for omelets.
Sauté chunks of new potato and onion in skillet. set aside when browned and tender.
Beat three eggs; add sea salt and pepper.
In an omelet pan cook the eggs and flip once to heat through. Add potatoes and onions and any other toppings you want such as left over chicken or shrimp, peppers, mushrooms.
Heat left over tomato sauce and serve beside omelet. It sounds strange but it is great. Like Italian salsa. This will serve two.
Over the last year we have been creative and found many ways to eat Spaghetti sauce and enjoy a meal we love.
Zucchini Lasagna
2 medium zucchini thinly sliced
tomato sauce (see recipe below for homemade or use 365 fat free/sugar free from whole foods)
1 lb. grass fed beef
ricotta cheese
mozzarella cheese
Brown ground beef and mix with sauce. Heat through. Place a layer of the zucchini in a 9x13 pan. Spread zucchini with a thin spread of ricotta cheese. Cover this with sauce. Place a another layer of zucchini, spread with ricotta, cover with sauce. Place a third layer of zucchini, spread with ricotta, cover with sauce. Top with mozzarella. Bake for 40-45 at 350F until it bubbles through.
Homemade sauce
1lb grass fed ground beef
1 -small onion chopped
1-clove garlic minced ==1tsp minced
1 -28oz can organic crushed tomatoes ( use fresh if you have them, I usually use 6 large tomatoes)
1- 4oz can organic sugar free tomato paste
1-2 tsp Italian spice mix or oregano
1tablespoon olive oil
Brown meat and sauté in the onion and garlic. Add tomatoes and tomato paste.( if using fresh tomatoes puree in a food processor first) add spices and sea salt and pepper to taste. Add Olive oil. Heat through. Serve.
We like our sauce over Spaghetti squash
Cut squash in half
Remove seeds
Place with the center down on a baking pan
Bake for 45 minutes on 350F
Let cool to touch
Shred out the squash inside with a fork.
Other uses for sauce:
Gluten free pizza
Lightly steam 1 head of cauliflower
Place steamed (drained) cauliflower in food processor and process to rice texture
Mix 2 cups cauliflower with one egg (beaten) and 1/2 cup mozzarella cheese, 1/2 tsp sea salt and 1/4 tsp garlic powder
Spread onto a pizza pan and cook 10 minutes on 350F
Remove crust from oven, top with tomato sauce, browned turkey sausage, peppers ,onion, mushrooms and top with more cheese as desired- return to oven to bake 15-20 minutes until heated through and cheese melts.
Serves 5
The tomato sauce also works well as a side for omelets.
Sauté chunks of new potato and onion in skillet. set aside when browned and tender.
Beat three eggs; add sea salt and pepper.
In an omelet pan cook the eggs and flip once to heat through. Add potatoes and onions and any other toppings you want such as left over chicken or shrimp, peppers, mushrooms.
Heat left over tomato sauce and serve beside omelet. It sounds strange but it is great. Like Italian salsa. This will serve two.
Thursday, August 21, 2014
Being Sad
On the same day that Robin Williams was found dead, I had already been thinking about Depression. It is a terrible disease. I was sad that day because my last baby had left to go off to college and I had just waved to him in the driveway. What kind of parent does that?
Have you ever just felt sad?
What do you do to get better?
Who do you talk to?
Is there a place deep within you that you can go to feel normal?
Why can't some people get past depression?
I don't know the answers to these questions. I do know it gets better if you can hang on. I do know there is someone you can talk to and that talking dispels the worst of it, at least for me.
Some people need medication. Please talk to your health care professional if you are having thoughts of hurting yourself or someone else. Tell someone.
I know I talk a lot about sugar. Sugar can really make depression worse. It keeps your mood in such a turmoil. Simple carbohydrates turn to sugar. Simple carbohydrates are grains like rice and wheat. Potatoes are simple carbs. White processed foods like white bread and white rice are especially prone to sugar surges. Watching your sugar intake or completely eliminating it from your diet can help with your mood.
Talking to a friend or family member may help. Connecting with your church family and getting active with a group may help. Reaching out to others may help.
Increasing your vitamin D3 may help. You can have your level drawn by your health care professional. This is an important lab value to know. Your level should be above 50 and optimally above 70.
As fall approaches, some people may be affected by Seasonal Affective Disorder or SAD. It is caused by a decrease in sunlight. Many people find that walking out side daily helps this or having an ultra-violet light in their home.
I guess the bottom line is DON'T Suffer alone. There is hope and there is help.
You can contact me at www.joy-riddle.healthcoach.integrativenutrition.com
#thereishope #dontbesad #youhaveafriend
Oh and I did make it to Auburn to see my child. He is so responsible. He got all his stuff taken care of and got his room set up like he wanted it. He has made it to class this week. I am so proud of him and his maturity. I guess it is ok to let him go. But know, I am here if you need me.
Have you ever just felt sad?
What do you do to get better?
Who do you talk to?
Is there a place deep within you that you can go to feel normal?
Why can't some people get past depression?
I don't know the answers to these questions. I do know it gets better if you can hang on. I do know there is someone you can talk to and that talking dispels the worst of it, at least for me.
Some people need medication. Please talk to your health care professional if you are having thoughts of hurting yourself or someone else. Tell someone.
I know I talk a lot about sugar. Sugar can really make depression worse. It keeps your mood in such a turmoil. Simple carbohydrates turn to sugar. Simple carbohydrates are grains like rice and wheat. Potatoes are simple carbs. White processed foods like white bread and white rice are especially prone to sugar surges. Watching your sugar intake or completely eliminating it from your diet can help with your mood.
Talking to a friend or family member may help. Connecting with your church family and getting active with a group may help. Reaching out to others may help.
Increasing your vitamin D3 may help. You can have your level drawn by your health care professional. This is an important lab value to know. Your level should be above 50 and optimally above 70.
As fall approaches, some people may be affected by Seasonal Affective Disorder or SAD. It is caused by a decrease in sunlight. Many people find that walking out side daily helps this or having an ultra-violet light in their home.
I guess the bottom line is DON'T Suffer alone. There is hope and there is help.
You can contact me at www.joy-riddle.healthcoach.integrativenutrition.com
#thereishope #dontbesad #youhaveafriend
Oh and I did make it to Auburn to see my child. He is so responsible. He got all his stuff taken care of and got his room set up like he wanted it. He has made it to class this week. I am so proud of him and his maturity. I guess it is ok to let him go. But know, I am here if you need me.
Wednesday, July 9, 2014
And the Kids are leaving home....
Summer has flown by. My youngest will be leaving for college in a few weeks. Have I prepared him enough? Is he ready to study and keep house and manage his spiritual life and his social life and his exercise? What tips can I give him to get it all done?
STUDYING
Keep up. Don't get behind on your reading. Study everyday. Being at school is your job right now. Make the most of learning all you can. You may not get a second chance to do this. Be the best you can be.
KEEPING HOUSE
You will feel better if you keep your house in order. Make your bed every day. Straighten up the bathroom every day. Cook meals at your apartment. You are a great cook. Grill meat and do extra to freeze to save time. Roast vegetables on Sunday , store in a glass jar, then heat and eat all week. Make salads. Keep boiled eggs handy; this is a nourishing easy snack. Don't pig out on junk food.
Drink plenty of water. You know the rules about alcohol. You are not of age yet. Be Wise. Don't get sucked in. Wash your sheets every other week. You will just feel better.
SPIRITUAL LIFE
Stay close to God. Pray. Keep your strong faith. Be bold. Stand up for who Christ is. Be kind to others. Make friends. Include people. Be encouraging. Read your Bible. Get involved in a campus ministry. Make friends with a great core group that will support you in your beliefs. Be a leader not a follower.
SOCIAL LIFE
Make lots of friends. Go dancing. Get invited to dances and parties. Meet all kinds of people. Stay active. Study with friends. Keep it in perspective. Tailgate. Go to ball games. Invite people to do what YOU want to do.
EXERCISE
Stay active. Keep running. Keep slack lining. Keep climbing. Do something physical everyday. Ride your bike to class or walk. Invite friends to play; teach them to do all the fun things you like to do.
Have a great time at college. Come home sometimes to get a HUG. We will miss you. This is going to be great.
STUDYING
Keep up. Don't get behind on your reading. Study everyday. Being at school is your job right now. Make the most of learning all you can. You may not get a second chance to do this. Be the best you can be.
KEEPING HOUSE
You will feel better if you keep your house in order. Make your bed every day. Straighten up the bathroom every day. Cook meals at your apartment. You are a great cook. Grill meat and do extra to freeze to save time. Roast vegetables on Sunday , store in a glass jar, then heat and eat all week. Make salads. Keep boiled eggs handy; this is a nourishing easy snack. Don't pig out on junk food.
Drink plenty of water. You know the rules about alcohol. You are not of age yet. Be Wise. Don't get sucked in. Wash your sheets every other week. You will just feel better.
SPIRITUAL LIFE
Stay close to God. Pray. Keep your strong faith. Be bold. Stand up for who Christ is. Be kind to others. Make friends. Include people. Be encouraging. Read your Bible. Get involved in a campus ministry. Make friends with a great core group that will support you in your beliefs. Be a leader not a follower.
SOCIAL LIFE
Make lots of friends. Go dancing. Get invited to dances and parties. Meet all kinds of people. Stay active. Study with friends. Keep it in perspective. Tailgate. Go to ball games. Invite people to do what YOU want to do.
EXERCISE
Stay active. Keep running. Keep slack lining. Keep climbing. Do something physical everyday. Ride your bike to class or walk. Invite friends to play; teach them to do all the fun things you like to do.
Have a great time at college. Come home sometimes to get a HUG. We will miss you. This is going to be great.
Thursday, June 5, 2014
Let it go...Let it go!
Let it go...
Why should you do an elimination diet?
Many people dealing with weight issues may be sensitive to foods they are eating. Wheat and Dairy are the top allergens. When you have food sensitivities your body is in a constant state of inflammation when you are eating those foods. http://www.mindbodygreen.com/0-10179/what-everyone-should-know-about-inflammation-a-cardiologist-explains.html
But how do you know you have food sensitivities? You may have constant sinus drainage, acid reflux, bowel issues (diarrhea or constipation), fatigue, poor sleep, big belly, or achy joints.
What foods can cause this? Anything you may be sensitive to, but primarily dairy, wheat, corn, soy, eggs, nuts ( usually ground nuts like peanuts) and sugar.
http://www.mindbodygreen.com/0-9484/why-wheat-is-ruining-your-life-the-author-of-wheat-belly-explains.html
http://drhyman.com/blog/2012/01/27/inflammation-how-to-cool-the-fire-inside-you-thats-making-you-fat-and-diseased/
www.theamericanchiropractor.com/leakygutNov2013.
Doing a 1 week or 3 week elimination diet can help you detect which foods you are sensitive to. This may vary depending on your motivation. You will get better results with the 3 week elimination and you will probably get a bonus of quick added weight loss. ( This is not a calorie reduction diet. You should not be hungry and should not limit other foods)
How does this work? Leave wheat, dairy ,eggs, soy, corn, nuts and sugar out of your diet for the given period of time. That means reading labels and understanding that some foods go by other names. Contact me if you are not sure.
After the designated time you would add back one food at a time, waiting 3-4 days between adding something else back. Keep track of how you feel throughout the day that you add it back and for the next few days. If you have no effects, that is probably not a sensitive food for you.
Many people feel bad ( flu like, headache, tired) the first few days of the elimination phase. This is your body detoxing from those foods that are bothering you. Drink plenty of water and get rest. Don't give in to cravings. Get support. After about three days you will start to feel amazing. Sometimes you feel so good that you don't want to add things back. Go ahead and finish the reintroduction so you will know what to ultimately avoid.
If you have questions about this process, please contact me at www.joy-riddle.healthcoach.integrativenutrition.com
Books that will help:
Dr.Mark Hyman 10 Day Detox
Dr. William Davis Wheat Belly 30-Minute (or Less) Cookbook
Why should you do an elimination diet?
Many people dealing with weight issues may be sensitive to foods they are eating. Wheat and Dairy are the top allergens. When you have food sensitivities your body is in a constant state of inflammation when you are eating those foods. http://www.mindbodygreen.com/0-10179/what-everyone-should-know-about-inflammation-a-cardiologist-explains.html
But how do you know you have food sensitivities? You may have constant sinus drainage, acid reflux, bowel issues (diarrhea or constipation), fatigue, poor sleep, big belly, or achy joints.
What foods can cause this? Anything you may be sensitive to, but primarily dairy, wheat, corn, soy, eggs, nuts ( usually ground nuts like peanuts) and sugar.
http://www.mindbodygreen.com/0-9484/why-wheat-is-ruining-your-life-the-author-of-wheat-belly-explains.html
http://drhyman.com/blog/2012/01/27/inflammation-how-to-cool-the-fire-inside-you-thats-making-you-fat-and-diseased/
www.theamericanchiropractor.com/leakygutNov2013.
Doing a 1 week or 3 week elimination diet can help you detect which foods you are sensitive to. This may vary depending on your motivation. You will get better results with the 3 week elimination and you will probably get a bonus of quick added weight loss. ( This is not a calorie reduction diet. You should not be hungry and should not limit other foods)
How does this work? Leave wheat, dairy ,eggs, soy, corn, nuts and sugar out of your diet for the given period of time. That means reading labels and understanding that some foods go by other names. Contact me if you are not sure.
After the designated time you would add back one food at a time, waiting 3-4 days between adding something else back. Keep track of how you feel throughout the day that you add it back and for the next few days. If you have no effects, that is probably not a sensitive food for you.
Many people feel bad ( flu like, headache, tired) the first few days of the elimination phase. This is your body detoxing from those foods that are bothering you. Drink plenty of water and get rest. Don't give in to cravings. Get support. After about three days you will start to feel amazing. Sometimes you feel so good that you don't want to add things back. Go ahead and finish the reintroduction so you will know what to ultimately avoid.
If you have questions about this process, please contact me at www.joy-riddle.healthcoach.integrativenutrition.com
Books that will help:
Dr.Mark Hyman 10 Day Detox
Dr. William Davis Wheat Belly 30-Minute (or Less) Cookbook
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