Chimichurri is a simple and delicious tangy fresh herb sauce, a traditional condiment of Argentina and Uruguay. Mild or spicy, serve it over meats or roasted vegetables. It has many variations, but the ingredients always include fresh parsley, oregano, chopped garlic, oil, and an acid like vinegar or lemon juice. Cilantro may be substituted for the parsley. Spiciness varies, and a little red chili pepper may be used.
Start with this basic recipe and follow tips for best results:
Ingredients
1/2 cup olive or avocado oil
2 tablespoons red wine vinegar (or other vinegar), or lemon juice
1 cup fresh flat Italian parsley and/or cilantro, finely chopped
Optional: 1/4 teaspoon to 1/2 teaspoon finely chopped red chili ( remove seeds first), or dried red pepper flakes
1 level teaspoon coarse salt
About 1/2 teaspoon pepper to taste
Instructions
TIP: First steep dried oregano and optional dried red pepper flakes in a little boiling water for about 15 minutes to wet them thoroughly before adding to the mixture. This will hydrate these dry ingredients enough so that they won’t absorb too much of the oil and vinegar from the sauce and alter its choppy rough texture.
Mix ingredients together in a bowl. Allow to sit for at least 5-10 minutes to release all of the flavors into the oil. If time allows before serving, let it sit for 2 hours or more to fully meld the flavors. Chimichurri may be refrigerated for 24 hours.
Chimichurri is primarily used as a condiment, served as a dollop over the top of a meat, egg or vegetable dish.
Spoon over grilled steaks, roasted sausages, fish or chicken after cooking to add a fresh, garlicky, and acidic flavor that cuts through the richness of the meat.
Baste onto meats during the grilling or cooking process.
Top fried eggs with a spoonful of chimichurri on the plate.
Spoon over roasted potatoes, yucca strips, and other roasted or grilled vegetables, like vegetable kebabs.
Mix with Greek yogurt or mayonnaise to create dips and spreads.
Tip: Adjust the chimichurri to suit your taste with more or less spice (chili), salt and pepper.
Protein powders are a popular supplement, especially among those looking to gain muscle or lose weight. Despite the convenience and popularity of these powders, many of them may pack more cons than pross when it comes to overall health.
What are protein powders?
Protein powders are powders created by extracting the protein component from foods like meat, dairy, eggs, peas, rice, and hemp seeds among others. These proteins are then processed in a variety of ways and often combined with vitamins, minerals, fats and/or carbohydrates and mixed with a liquid for consumption.
Is protein powder a processed food?
It’s important to distinguish that while protein powders originate from whole food sources, these powders are not whole foods themselves.
“Protein powders are not naturally occurring, there is no protein powder tree, plant or bush, rather, protein powders are dietary supplements made from powdered forms of whole foods. Protein powders are created in laboratories, not kitchens, and although some versions are certainly better than others, all forms of protein powder are processed food in some way,” writes Holistic Nutritionist Stephanie Kay at Kaynutrition.com.
Often protein powders are processed by using incredibly high heat temperatures that leave the protein so altered or even damaged that the body is challenged to even recognize it as food (savorylotus.com).
Other forms of processing protein powders can be harmful to the body too. Whey protein isolate undergoes an acid processing that removes many alkalizing minerals, along with vitamins and lipids that occur naturally in its food source. This process makes whey protein isolate highly acidic in the body and frequent consumption can create a very acidic internal environment if enough alkalizing foods are not consumed to maintain balance. This acidic environment can make the body more vulnerable to illness and certain diseases (foodbabe.com).
Protein isolates can pose other problems as well. When protein is separated from its food source the process can in turn create high amounts of MSG. Since the MSG is created as a by-product of manufacturing, the FDA does not require it to be listed as an ingredient, so you won’t see it on the label but it can still be present in your protein powder (thehealthyhomeeconomist.com).
Soy protein isolate may cause hormone disruptions due to high amounts of estrogen created when it is separated from its protein source. Also, over 90 percent of soy in the US is GMO and sprayed with Roundup herbicide according to Vani Hari, writer, food industry activist and founder of foodbabe.com recommends consumers choose another protein source aside from soy.
Not only are protein powders highly processed they are often not as beneficial or easily absorbed by the body as more nutritionally diverse whole foods that contain fats, minerals and vitamins.
Stephanie Kay of Kay Nutrition explains, “Vitamin A – For example, the utilization of protein requires vitamin A, however many protein powders do not contain vitamin A, and vitamin A is depleted by high intakes of protein, which can defeat the purpose of taking protein powder in the first place. Moreover, many of the fat-soluble vitamins added to protein powders, including vitamin A, D, and E, are only absorbed in the presence of fat, which most protein powders do not contain. Yes, protein powder may contain protein, but that does not mean that drinking it will allow it to work exactly like whole food versions of it” (kaynutrition.com).
What’s in your shake may give you the shivers
In addition to herbicides and MSG, protein powders often contain artificial sweeteners and synthetic ingredients like gums, fillers, binders and stabilizers. While these additives may improve the taste and/or texture of protein supplements they often wreak havoc on our digestive system and blood sugar levels (kaynutrition.com).
It’s important to be aware that these powders are often made in China and are not regulated, bringing their ingredients and manufacturing practices into greater question.
Sugar substitutes in protein powders can pose another problem. Artificial sweeteners like Aspartame, Sucralose and Erythritol can stall your weight loss efforts. While these sugar substitutes are calorie free, research shows they may rev up your appetite, promote sugar cravings and increase weight gain by promoting fat storage in the body. If you’re using a protein powder to help with weight loss, choosing a product without these sweeteners may be something you want to consider (foodbabe.com).
Ingredients like Cellulose, used to thicken food products and reduce caking, may also contribute to weight gain and digestive issues according to research. Carageenan, a thickener and emulsifier, has been linked to digestive and intestinal problems. Also, tests show that up to 25% of food-grade carrageen is degraded, and has been classified by the International Agency for Research on Cancer as “Possibly carcinogenic to humans” (foodbabe.com).
Heavy metals and BPA are another reason to do your homework on protein powders.
Heavy metals have been linked to multiple cancers, reproductive issues, and brain damage (cleanlabelproject.org).
BPA is a known endocrine disruptor and often lurks in the plastic tubs protein powders are usually packaged in (foodbabe.com).
A 2018 study from The Clean Label Project, a national non-profit focused on transparency in labeling, found high levels of heavy metals and BPA in 53 popular nutritional shake brands. Researchers tested for lead, mercury, cadmium, arsenic, and BPA in 134 top selling protein powders according to Neilson, Amazon’s Best Seller List, and fitness blog consumer favorites (cleanlabelproject.org).
In the study, plant-based powders fared the worst, with 75 percent of those tested containing lead. Several of these powders also contained cadmium and arsenic, with certified organic products averaging twice the amount of heavy metals compared to non-organic products. Measurable levels of BPA were found in 55 percent of the plant-based powders tested, with one supplement containing over 25 times the allowed regulatory limit of BPA in a single serving! (cleanlabelpproject.org)
“It’s horrifying to think people who are trying to eat healthier by incorporating a nutritional protein powder supplement into their diet may actually be ingesting lead and BPA,” said Jackie Bowen, MPH, MS, Clean Label Project executive director. “While the study revealed plenty of clean protein powder options, this study clearly showed a significant quality variation among top-selling products.”
As to why plant-based powders contained more contaminants than those derived from animal products, researchers believe that answers may lay in the soil.
“Plant-based protein powders have higher levels of heavy metals than non-plant-based protein powders,” said Sean Callan, PhD, director of operations and quality at Ellipse Analytics, the third-party analytical chemistry laboratory that performed the testing. “This could be due to the locations where the protein powder manufacturers’ plant ingredients are sourced having contaminated soil. This is especially true in the United States where there may be a higher incidence of heavy metals in the soil of some regions.”
Egg based protein products may be the safest bet among protein supplements, as no egg based powder tested contained lead (foodsafetynews.com).
How much protein do you really need?
Protein is essential to a healthy immune system, several body organs and functions, along with healthy bones, muscles, skin and hair. While it’s vital to include plenty of this macronutrient in your diet, you may not need as much as you think.
The Recommended Daily Allowance (RDA) of protein is .8 grams of protein for every kilogram of bodyweight, which would allow most people to meet their basic nutritional needs. To figure out your RDA you would take your weight in pounds multiplied by .36 or use a protein calculator (https://www.calculator.net/protein-calculator.html). For example, a 45-year-old woman weighing 135 lbs. who was lightly active would need 51 grams a day (health.harvard.edu).
It may be easier than you think to consume the RDA and many of us may unknowingly consume much more. Just one 8 oz. serving of beef contains 61 grams of protein, a 6 oz. chicken breast contains 54 grams, and a 5 oz can of tuna contains 30 grams.
“We get bits of protein here and there and that really adds up throughout the day,” says registered dietitian Angela Pipitone with Johns Hopkins McKusick-Nathans Institute of Genetic Medicine in an article “How Much Protein Do You Really Need?” from npr.org.
“Take, for example, breakfast. If you ate two eggs topped with a little bit of cheese and an orange on the side, you already have 22 grams of protein. Each egg gives you 7 grams, the cheese gives you about 6 grams and the orange — about 2 grams. Add a lunch of chicken, rice and broccoli, and you are already over the recommended 50 grams,” writes Patti Neighmond for NPR.
“You can get enough protein and meet the RDA before you even get to dinner,” says Pipitone.
“Whole foods are always the best option rather than adding supplements,” she continues, “I’ve seen very expensive protein supplements that claim to be high quality but they might not really be beneficial for the average healthy adult.” She says, “It could just be a waste of money.”
While most of us can likely get our protein needs met through whole foods, supplements may be beneficial or even necessary for some.
Body builders, athletes and highly active people may need to supplement to meet their protein needs due to their high activity levels. Vegans and vegetarians who find it challenging to obtain their RDA through whole foods may wish to supplement as well. Supplementing may also be beneficial for older adults. As we age, we require more protein in our diets and also experience loss in our muscle mass and bone density, making it more vital that we consume adequate amounts of protein. Someone recovering from surgery or serious illness also needs more protein (npr.com).
Those with kidney disease may be better off steering clear of protein powders and sticking to lower amounts of protein in their diet unless cleared by a doctor. It’s also good to remember that when you increase your protein intake, you need to increase your water intake as well (mindbodygreen.com).
If you are looking to up your protein intake some high protein whole foods you can include are:
One skinless chicken breast has about 30 grams of protein
One 5 oz can of tuna contains about 30 grams of protein
One Cup of low-fat Cottage Cheese contains about 28 grams of protein
One cup of Fava Beans contains about 20 grams of protein
100g of salmon has about 20g of protein
Three large eggs contain about 18 grams of protein
One cup of lentils has about 18 grams of protein
A 170g tub of Greek yogurt contains about 17 grams of protein
Half a cup of oats contains about 13 grams of protein
One glass of milk (250ml) has 8-10 grams of protein
One cup of quinoa has about 8 grams of protein
One handful of almonds contains about 6 grams of protein
Two Tablespoons of Hemp Seeds contains about 4 grams of protein
Two Tablespoons of Chia Seeds contains 4 grams of protein
While we don’t sell protein powders in our shop and prefer to get our nutrients from whole foods as much as possible, we love these protein bars from PaleoValley for a convenient snack on-the-go.
Packed with nine grams of protein from grass fed bone broth, these bars are gut friendly and loaded with nutrient-dense super foods. With 180 calories per bar, they are also gluten free, non-GMO, and contain no preservatives or additives.
What about you, how do you like to get your protein? Let us know what you think!
You will mix together equal portions of sweet onions mash and separately ground flax seeds. Salt to taste. Spread on baking sheet with parchment paper and dry in oven for a couple of hours on very low heat.
You will need:
One or more flat baking sheets to go in the oven
Parchment paper from grocery store for easiest removal and clean up.
Spatula
A blender or food processor to blend onions to a mash
Sweet onions, or your favorite kind of onion
Flax seeds, brown or golden, ground
Recipe:
Turn on oven to lowest setting about 160 degrees F
Grind about 2 cups of onions to a mash in food processor or a Vitamix (or other blender that can handle that).
Use an equal amount of ground flax seed, or grind it fresh in a clean coffee grinder or in the NutriBullet with seed grinder blade attachment.
Optional – Add a little Celtic Sea salt to taste
Mix together well. Liquid of onions will be partially absorbed by the flax seeds to make a smooth spreading mash.
Spread evenly on parchment paper on the baking sheet with a spatula about an eighth of an inch thick, or up to at most a quarter of an inch for best drying.
Place in over on low heat and dry out slowly for about four hours (time will depend on how thickly you spread the mash). Flip after half the time. You can make some cross cut indentations in the spread for breaking easily into smaller size crackers.
Check on the progress. Mash should dry into crispy crackers that break easily.
Remove from oven and let cool. Enjoy with soup or salad!
What is Candida? Candida, very simply, is a mold, or fungus, which inhabits the body. There are, in fact, about 20 different types of Candida fungi living in our bodies and in the environment around us, with some residing in our gastrointestinal tract. Candida albicans is a yeast the normally resides in the body in the … Read more
The memes about the pandemic are no longer funny. They got us through the early days with a human sense of humor. Now we know there is a lot more to it – and memes now have a bite to them.
People have been suffering. Many believe the medical solutions will be the salvation of their world. Others don’t believe this, but think the the uncertainties are greater than any certainty for physical well-being.
We are questioning how we will survive and how to get along. Our cultures have been torn apart, so many livelihoods ruined, and our lives run by …whom? Do we know? Not ourselves anymore, apparently.
It is time to reevaluate life and recognize it is more than material.
You are more than a body. We are more than a business. We have always been friendly and willing to talk, and supported individuals and families who sought good health naturally.
Now it is imperative that we all communicate with each other and support our humanity itself. So many have been waiting through this time to get through and so be able to grow and contribute to their lives again. Each person has the germ of their best self, their potential waiting to manifest and be recognized. We can support that, we can find out more of who we are and who others really are. let’s have a conversation.
We are really more than physical or material. Our culture, music, and creativity come from beyond merely the physical existence. We breathe life into it, like the divine. You may know this, or you may suspect it.
We breathe life into our world.
How do we restore balance to our world? Those who seek to control this world, and to live forever through stealing the bodies and resources of our world for themselves are busy imbuing their purposes and conflicts in people. We used to have more tolerance and freedom, more give and take with our fellows. There has been an undercurrent of evil for a very long time that seems to have burst out into everyday life.
We used to be comfortable without looking too closely, now we really have to look and see and recognize. We yearn to find personal happiness for ourselves again and our families, our communities, but also we need to look wider and bigger.
There is a game of creating together a better future and our better selves. Where do you find inspiration? Who will you show kindness too? What is our better nature?
The information offered below was discovered circulating on the internet and noted erroneously as from John Hopkins University. Johns Hopkins has sent out communication saying that some information is being disseminated in their name that is not from them. Further research found also it attributed to an associate professor at John Hopkins who sent it in a letter sent to her mother, but this was not verified, and reportedly not true. Snopes.com designates the information as being “misattributed”, but not false. We have included it here as a summary with actually some good detailed points on how to destroy the virus with good hygiene and why it works. A few corrections were made, such as the proper bleach to water ratio, and high humidity and light vs dark, dry environment..
The virus is not a living organism, but a protein molecule (RNA) covered by a protective layer of lipid (fat), which, when absorbed by the cells of the mucus membranes of the eye, nose or inner cheek (ocular, nasal, buccal mucosa), changes their genetic code (mutation), and converts them into aggressor and multiplier cells.
Since the virus is not a living organism but a protein molecule, it is not killed, but decays on its own. The disintegration time depends on the temperature, humidity and type of material where it lies.
The virus is very fragile; the only thing that protects it is a thin outer layer of fat. That is why any soap or detergent is the best remedy, because the foam CUTS the FAT (that is why you have to rub so much: for 20 seconds or more, to make a lot of foam). By dissolving the fat layer, the protein molecule disperses and breaks down on its own.
HEAT melts fat; this is why it is so good to use water above 25 degrees Celsius (77 degrees F) for washing hands, clothes and everything. In addition, hot water makes more foam and that makes it even more useful.
Alcohol or any mixture with alcohol over 65% DISSOLVES ANY FAT, especially the external lipid layer of the virus.
Mix 1 part bleach and 50 parts water to directly dissolve the protein, breaks it down from the inside. [1 teaspoon bleach to a quart of water, or 1/3 cup per gallon]
Hydrogen Peroxide – Oxygenated water helps long after soap, alcohol and chlorine, because peroxide dissolves the virus protein, but you have to use it pure and it hurts your skin.
Vinegar is NOT useful because it does not break down the protective layer of fat.
NO bacteriocide or antibiotic serves. The virus is not a bacteria, nor a living organism like bacteria; antibiotics cannot kill what is not alive.
NEVER shake used or unused clothing, sheets or cloth. While it is stuck to a porous surface, it is very inert, and disintegrates in only:
3 hours (fabric and porous)
4 hours (copper and wood)
24 hours (cardboard)
42 hours (metal)
72 hours (plastic)
But if you shake the cloth or use a feather duster, the virus molecules float in the air for up to 3 hours, and can lodge in your nose.
The more confined the space, the more concentration of the virus there can be. The more open or naturally ventilated, the less.
The virus molecules remain very stable in external cold, or artificial, as air conditioners in houses and cars.
In a dark, dry environment, the virus lasts longer – 18 hours on stainless steel or non-porous material. High humidity brings that down to 6 hours. Exposed to high humidity and sunlight, the half-life dropped to two minutes, according to a done by the government.
UV light on any object that may contain it breaks down the virus protein. For example, to disinfect and reuse a mask is perfect. Be careful, it may also break down collagen (which is protein) in the skin. (You’ll have to research correct strength of UV required to do this.)
The virus CANNOT go through healthy skin.
You have to wash your hands before touching mucosa (in eyes, mouth, nose) or food, and after touching locks, knobs, switches, remote control, cell phone, watches, computers, desks, TV, etc. And when using the bathroom.
You have to humidify (moisturize) hands that are dry from so much washing them, because the molecules can hide in the micro cracks. The thicker the moisturizer, the better.
Also keep your NAILS SHORT so that the virus does not hide there.
Why we need them back in our Diet Did you know that bitter herbs have been used for centuries to improve digestion? Adding bitters back into our life can aid our digestion and elimination, lessen heartburn and nausea, restore the leaky gut, and help break the hold sugars and carbs have on our lives. Bitter … Read more
What a great question! Growing up we were always told the best way to start a day is with a good breakfast. But when it comes to your morning exercise, is it the first important element of your morning routine? Jeffrey N. Berube, DC of North Reading Chiropractic, shares some insight with us on this … Read more
Healthy Lifestyle Checklist Sunshine and time outdoors in nature (the Japanese call it “forest bathing” for health and balance) Sleep, especially maintaining your Circadian rhythm by sleeping in the dark and waking in the natural light Clean, whole foods unadulterated with chemicals Clean water and adequate hydration, using both water … Read more
How many people do you know complain of back pain, knee pain, aches from old sports injuries or just overdoing it on occasion? It’s common practice for most people to reach for an over-the-counter-pain reliever. It’s equally common for health care providers to prescribe Non-Steroidal Anti-Inflammatory Drugs, or NSAIDs for short, to be used long-term … Read more
Jan 2020 Specials on Cleansing Kits This is the time of year when we look to re-focus on our health. We may have overindulged during the Holiday Season and it took its toll. We notice a few extra pounds, an overall sensation of not feeling our best, and it seems we’re either getting sick or … Read more
Soy protein isolate may cause hormone disruptions due to high amounts of estrogen created when it is separated from its protein source. Also, over 90 percent of soy in the US is GMO and sprayed with Roundup herbicide according to Vani Hari, writer, food industry activist and founder of foodbabe.com recommends consumers choose another protein source aside from soy.
What’s in your shake may give you the shivers
Ingredients like Cellulose, used to thicken food products and reduce caking, may also contribute to weight gain and digestive issues according to research. Carageenan, a thickener and emulsifier, has been linked to digestive and intestinal problems. Also, tests show that up to 25% of food-grade carrageen is degraded, and has been classified by the International Agency for Research on Cancer as “Possibly carcinogenic to humans” (foodbabe.com). 
How much protein do you really need?
