The Health Mama

helping healing with whole food nutrition


April 2014

Lemon Poppyseed muffins

My sister is amazing!!! She is beautiful, strong, courageous, dedicated, and a great mom! I saw her post on Facebook this morning and just had to share on this blog. She ran her fist 5K with her two girls. This is the first time she has been able to run in awhile, which is something she has done all her life. She is one of my heros. I have watched her struggle with a life that she didn’t expect to have. She has had a lot of trials and always she has been the rock for her children to rely on. She has always been a faithful daughter of God and a great example to her children. She is a surviver and now I believe she will do the same with her lung cancer. She will survive and fight! I just love her and pray for her everyday. I love to hear my children praying for her. I love you Angie!! You go girl!


I also wanted to share a recipe I made this week. I made some with frosting and some without for myself. I made a little coconut oil frosting to go on top, with 1/2 cup coconut oil, 2 drops of lemon oil, or lemon juice, 1/4 cup powdered sugar (you could also keep it healthier by using 2 tbs raw honey instead or lemon flavored stevia). I put them in the freezer and then used them in my kids lunches for the week. They were a great treat and even had some good fats and fiber from the coconut milk, oil, and almond flour. You can buy both coconut oil, flour and almond flour at Costco.

Lemon Poppy Seed Muffins-
Prep time 10 mins
Cook time 20 mins
Total time 30 mins

Serves: 12
Lemon Poppy Seed Muffins
2 cups almond flour (185 grams)
3/4 cup coconut flour (90 grams)
1/2 teaspoon sea salt
1 tsp baking soda (3 grams)
2/3 cup raw honey, melted
2/3 cup coconut oil, melted
4 large eggs
1/2 cup plus 3 tablespoons unsweetened full-fat coconut milk
2 tablespoons pure lemon extract
Zest of 1 lemon
1 tablespoon poppy seeds
Preheat oven to 350 degrees Fahrenheit (176 Celsius).
Sift almond flour, coconut flour, sea salt and baking soda in a large mixing bowl and stir with a whisk to combine.
Place oil and honey in the bowl of a food processor and process for 2 minutes.
Add eggs, one at a time, mixing after each addition.
Add coconut milk, lemon extract, and lemon zest, and poppy seeds. Continue to process until well combined.
Make a well in the center of the dry ingredients and pour in the wet ingredients and thoroughly combine using a wooden spoon until smooth
Pour batter into muffin liners in a muffin pan and bake for 20 minutes
Remove from the oven, remove from the pan and let cool


Dr. Terry Wahls

Three years ago, I watched a Ted Talk that really affected me. I knew in my soul that what you ate, slept, and how you exercised made a difference and had an affect on how you could fight diseases and live the best life you could. This Ted talk reaffirmed everything that I knew but was still trying to find the evidence of. She is an amazing Dr. who has an incredible story to tell. I think we can all be inspired by her. If you have questioned if what you ate really made a difference to how you feel, well she will show you just how much it made a difference in her life. She has a new book out that I am planning on getting soon. She really believes in finding the highest nutrients from food sources, not just supplements, and see how they cured her Multiple Sclerosis. If you google her name, you will get links to many interviews with her and her books. It is worth your time.

Whey Protein

I thought I would do a quick post about Whey Protein. I have been confused about if Whey Protein powder is good for you, and what kind if any, should you use. When I was studying under Robyn Openshaw, the Greensmoothiegirl, I was pretty convinced you should never touch the stuff. She has a great vegetarian protein powder made with Hemp and Pea protein by the way. But recent research suggest there is some benefits to using whey when you can find a good clean source. Whey protein contains all the essential amino acids.* Plus it boasts the highest protein quality rating among all proteins. Thus, it is a complete protein.

Whey protein is a by-product of the cheese manufacturing process. At one time it was discarded or used for animal feed, but researchers later discovered incredible whey protein benefits for humans.

High-quality whey protein can have dramatic effects. Benefits include:

1. Supports your immune health*
2. Supports your energy levels*
3. Supports your joint and muscle health*
4. Supports your beneficial gut bacteria*
5. Promotes your muscle strength, endurance and recovery*
6. Protects all your tissues’ cells via its antioxidant properties*
7. Provides critical amino acids and proteins for overall optimal health*
8. Supports your body’s optimal metabolic rate and fat burning level*

I truly believe that the best protein you can eat, if from the food itself, like grass-fed steak or pastured eggs. There are times though when a protein powder is just convenient and you need something fast to through in your smoothie’s that will satisfy you longer. On those days, when you don’t have the time to make a meal, a protein powder may be what your looking for. Now for how to find a quality protein powder and what that even means.
Here is 9 things to look for in a good quality protein powder by Dr. Mercola

“The 9 Essentials to Look For in Your Whey Protein Powder

1. All-natural, pasture-fed cows’ whey, NOT pesticide-treated, grain-fed cows’ whey

Compared to grain-fed cows, pasture-fed cows produce whey that:

Is nutritionally superior to grain fed

Contains an impressive amino acid and immuno-supportive nutrient profile

Is rich in healthy fats–lipolic acid and CLA (conjugated linoleic acid)

2. GMO-free whey

Choose whey made without GMOs.

3. Cold processed, NOT heat processed

Most whey is heat processed which:

Makes the whey acidic and nutritionally deficient

Damages the immuno-supportive micronutrients and amino acids

Makes whey inadequate for consumption

Cold processed whey protects the nutrients in their natural state.

Acid-free processing, NOT Acid / Ion Exchange Processing

Acid / Ion Exchange Processing is cheaper than acid-free processing, but it denatures the amino acid profiles by using acids and chemicals to separate the whey from the fats.

4. Whey protein concentrate, NOT protein isolates
Protein isolates are proteins stripped away from their nutritional cofactors. There are three problems with that…

All isolates are exposed to acid processing.
Your body cannot assimilate proteins in isolated form.
Due to over-processing, isolates are deficient in key amino acids and nutritional cofactors.
You must make sure you get whey protein concentrate instead of protein isolates, which are an inferior product.

5. When you remove fat, you actually remove components of its immunological properties, such as phospholipids, phosphatidylserine, and cortisol. Additionally, all of the igG immunoglobulins, which are an excellent source of glutamine and cysteine, are also bound to the fat globule. Fat provides not only calories; most foods rich in healthful fat – including nuts and seeds like almonds and chia – are carriers of antioxidants, such as vitamin E and phytosterols.

Therefore, you’re clearly left with an inferior whey protein if you take the fat out. So don’t settle for anything less than whey protein concentrate.

6.Sweetened naturally, NOT artificially, and low carb

Most whey products are artificially sweetened making them useless if you have sugar sensitivities, or just don’t want to put artificial sweeteners or flavors into your body.

Your whey should be low glycemic, low carb and should not contain any artificial sweeteners, sugar alcohol, glycerin, fructose, sugar or gluten.

7.Maximum biological value, NOT compromised or damaged

Most whey proteins provide some benefit. But, due to the ingredients, the source of the whey, the concentration of beneficial nutrients, or the type of processing, many whey products simply don’t deliver what they promise.

You want whey that’s guaranteed to retain its maximum biological value — one with all the key amino acids, cofactors and beneficial micronutrients present and intact rather than compromised or damaged, and not missing any amino acids or essential nutrients.

8.Easy to Digest, NOT Causing Digestive Stress

Many whey products contain long-chain fatty acids, which are hard to digest and require bile acids to absorb.

You want a whey protein powder with medium-chain triglycerides (MCT). These are easily absorbed, digested quickly, and utilized as energy without causing digestive stress.

Ideally, you want a product in which the MCT come from the best source of all — coconut oil.

9.Free from Toxic Heavy Metals or at Such Low Levels NOT to be a Health Risk
Many protein powders both whey and non-whey could contain dangerous levels of heavy metals like mercury, lead, cadmium, and arsenic.

A Consumer Reports’ evaluation showed some leading brands of protein powders exceeded United States Pharmacopoeia’s (USP) recommended safety limits for certain heavy metals.

You want to avoid these products at all costs because any high concentration of heavy metals taken over time could lead to serious health consequences.”

I have recently used Jay Robb’s protein powder, which is a protein isolate. I picked his brand because it was cold-pressed and followed everything on Dr. Mercola’s list except it is protein isolate, not concentrate. This was because if you couldn’t gaurentee the cow was grass-fed and no hormones, ect, the isolate was a safer choice, but as I have read over the last few days, new research says that the concentrate is better for you if you can find it from grassfed cows. We now have some options that we didn’t have a few years ago.

Dr. Mercola has a miracle whey protein that seems would be great.
Dave Asprey has a pure whey protein powder- this is the one I just ordered and I have tried it in my smoothie yesterday. It was great! I just trust all his products because he is so vigilant in testing for all the molds, metals, ect. I think this will be my new go to protein powder.
Greensmoothiegirl Protein Powder- great vegetarian or vegan choice

Those are the only three that I have personally studied and tried so those are the ones I recommend even though I am sure if you use the criteria that I listed above, you can find other brands you trust. I just order mine online. If anyone needs any help ordering it or finding it, just make a comment and I will help you with the link.

Have a wonderful day everyone, especially my sweet sister Angie!! I love you sister. Your doing great and staying positive! I know the Lord is with you right now and also Dad. Love you lady!!!


Special Occasion Chocolate Cake

I have had a few friends ask me what I make when one of my family members has a birthday or when it is a holiday. We have made all kinds of healthier treats and recipes. Sometimes we just do dark chocolate fondu with cut up strawberries and sometimes we make a birthday cake. Well, yesterday was my sweet hubby’s birthday. He loves chocolate cake and this one is REALLY good. It still have sugar in it, but you can tweak it even more and try xyitol or stevia if you want it to not have any sugar. If your not on a sugar detox, it is a great alternative. I made a quick video of the frosting, because it kind of makes the cake taste amazing!!

Here is the cake recipe:
Gluten Free Chocolate Cake

(Gluten Free, Can be Dairy Free)
Adapted by jalene

Makes 2- 8″, 2-9″ or 1- 9×13″ cake
1 cup unsweetened cocoa powder
1 & 1/4 cup white rice flour (I grind my own from Calrose rice just using your wheat grinder)
1/2 cup cornstarch (we recommend non-GMO)
1 cup sugar or evaporated cane juice sugar
1/2 Tbsp baking powder
1/2 Tbsp baking soda
1 tsp sea salt
1 tsp xanthan gum
2 eggs
3/4 cup melted coconut oil
2 tsp vanilla extract
1 cup coconut milk (or you can use another nut milk)
1 cup very hot water
To grease pan: shortening (or butter) and extra cocoa powder

Preheat your oven to 350 degrees F. Prepare your pans by greasing them with shortening. Then pour in about a Tbsp of coco powder and shake until the pan is well coated. (Dusting with cocoa powder keeps your cake dark vs coating a pan with a white flour.)
In a mixer, combine your cocoa powder, rice flour, cornstarch, sugar, baking soda, baking powder, salt, and xanthan gum together. Add the eggs, oil, vanilla, and milk and beat on medium speed for 2 minutes.
Pour in the hot water and beat on low for 1 more minute.
Evenly divide the batter among your pan(s) and place them into the oven. Bake for about 35 minutes. (Do not open the oven for at least 30 minutes so that your cake does not fall in the center.) Cake is done when a toothpick in the center comes out clean.
Cool cake in the pans for 10 minutes than carefully remove from the pans and finish cooling on a wire rack. While your cake is cooling, you can prepare your frosting.
Keep leftovers covered at room temperature. This cake can be frozen as well.

If you plan to cut your cut into multiple layers, I have found it’s easiest to work with the cake when cold. After cooling, simply return the cake to your cake pans, cover with foil, and place in the freezer for at least 30 minutes. This will help the cake hold together.

1 cup coconut oil
1-2 TBS raw honey or Manuka Honey
10 drops chocolate raspberry stevia, or stevia drops of your choice
2-3 tbs of raw cocoa powder (I use Upgraded Chocolate Powder-
Adjust to your own taste and keep in fridge until you serve to prevent the coconut oil from melting.
I decorated this cake with some cut up organic strawberries and non-sweetened coconut flakes. We had it with some homemade vanilla ice cream (I post later, it is AMAZING!)

I just thought I would show you how I start my Bone Broth. I make this almost every week and get it in our diets on most days in someway. If you don’t use your up within 2-3 days, just put it in a freezer bag and freeze it for when you can make some soup. Try it in the morning with a little sea salt, warmed up on the stove. What a nourishing, easy recipe that anyone can make. Look at my past post about Bone Broth, it has more info in it about the benefits and shows you after the Bone Broth is done.

Green Smoothie #2

Here is another green smoothie recipe. These days it seems like mine are about the same. I focus on good fats, and greens.
Today I used

2 cups filtered water
2 ice cubes of lemon juice- I squeeze organic lemons in ice cube trays and then keep them in a freezer bag in freezer.
2 stalks organic celery
1 bunch of parsley
1 dropper full of Organic liquid Stevia- You can use a flavored brand, like vanilla cream or lemon.
1 whole avocado
1 Tbs coconut oil
1 tbs Maca powder
Blend until smooth
Add one scoop upgraded Collagen Powder, or protein powder of your choice and some ice cubes if you want it cold.

Healthy Snickers

Medjool Dates, almond butter and a little dark chocolate= Healthy Snicker’s bites

Good Fats!!

Good fats are so important. That is one of the biggest changes I have made to my diet this past year. I try and fill my plate every meal with good fats. I don’t hesitate to pour it on my steamed veggies or salads. I don’t think twice eating the fat on my meat, but only if it is grass-fed organic meat. I have noticed that I sleep better, my skin is not as dry, my hair is growing quicker and has more shine to it. My nails don’t have those white spots on them anymore. I believe this is really attributed to eating good fats! They help your hormones. Eating good fats also help your blood sugar to regulate. It helps you not have sugar cravings and feel satisfied and full so you don’t need to snack. Everyone try a little fat today!! I focus on making sure fat is in every meal, along with the highest nutrient foods I can get in me. Your body will feel calmer if you do.

Here is the link to help Angie Eller beat this dang cancer!!

Also, if your still not sure about this butter thing because you were like me and raised in the no-fat generation, where we replaced everything with low fat and nonfat and then all became fat because of the sugar. Here is a great article for you to think about.

No Fruit Green Smoothie

Ginger Cream Smoothie

1 organic cucumber
1 large knob of ginger
2 cups filtered water
Juice of lemon or lime
handful of parsley
3-4 fresh basil leaves (optional)
1 1/2 stalks of celery
5-8 drops vanilla cream stevia
1 tsp Munuka or Raw honey (optional)
1 tbs MCT oil or Coconut oil
1 splash coconut milk or heavy cream (optional)
1 scoop high quality vanilla whey protein powder. (optional)

Whey needs to be cold-pressed and whey isolate. Check the ingredients and make sure there isn’t any added sugars or artificial sweeteners, only Stevia is acceptable. Make sure to look at ingredients. (Jay Robb, Dave Aspey’s Bulletproof Whey,Primal Blueprint Whey protein, and GreenSmoothie plant based protein powder are all pretty good brands.)

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