Eat the Colors of the Rainbow!

An edible rainbow of nummy fruits and vegetables

A Challenge to your daily healthy eating habits
So this week, tell me if you are mindful of the natural colors in food and their importance. THEN, I encourage you to eat all the colors of the rainbow everyday. Hey, you know the rainbow signifies a promise God made to never flood the earth? Well, isn’t it cool that the life-giving antioxidants reside IN the colors? Think about vitamin A. It is found in orange like carrots, squash, sweet potatoes and also in dark greens like mustard greens, beet greens, parsley, etc. Beta, carotene, a carotenoid of vitamin A supports the immune system.
Think about the protective aspects of red. Protecting our blood and heart fighting off free radicals that harm us with lycopene . Red and purple form grapes and berries contain resverator and decreases estrogen. Brown (I know–not a color of the rainbow) contains important antioxidants and fiber that carry out toxins/carcinogens; you’ll find this in whole grains and legumes. Blue in blueberries fights free radicals by protecting against urinary tract infections and improving eye sight. Green also includes folate, helping build healthy cells. The green/white in veggies like Brussels sprouts, broccoli, and cabbage fight carcinogens. The white/green contains allyl sulfides in garlic, chives, onions destroy cancer cells.
This is just a glimpse of the benefits of healthy colorful eating. Stay on track with natural foods that God made!
Thank you God for providing us all this great food to keep us healthy.

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Making Kimchi


If you love pickled foods, Kimchi should be a nice addition to your plate. Adding fermented foods such as kimchi and sauerkraut help promote a healthy gut, providing it with healthy bacteria.

If I know my friends, I think they would be all over this when seeing how easy it is to make at home.

Buying kimchi is easy, but making it is, of course more rewarding. We are not slaves to store-bought everything right?

This is my first time making kimchi. This may not be the best photo of it, but the ingredients are fresh and nutritious. After eating store-bought kimchi a few times, i kinda knew what I wanted mine to taste like, and viewing a couple of different recipes helped give me some ideas, although I swayed more towards ingredients I had in my kitchen. For example I might have wanted to add sriracha, but instead opted for red pepper flakes.

This kimchi is simply Napa Cabbage, carrots, garlic and scallions. The rest is savory sweet and spicy additions.


  • 1 pound napa cabbage
  • 3 tbsp Realsalt or Himmalayan Salt
  • 1-3 cups filtered water
  • 1 carrot, cut into small strips (julienne)
  • 3 scallions, cut into  big pieces


  • 1-3 tbsp chili flakes or sriarcha sauce is also a good option (3 tablespoons)
  • 1 tbsp fish sauce
  • 1 tbsp sesame oil
  • 3 cloves garlic, minced or put through a press (hint, don’t overdo the garlic. Choose smaller cloves)
  • 1/2 inch cube ginger, grated over a microplane (works great with frozen ginger)
  • 1 tbsp natural sugar

Cut cabbage into quarters and trim off excess core toughness. Put cabbage in a large bowl and coat with salt, rubbing it into the leaves. Pour water over it and let it sit for about an hour. Add a few plates to the top to press it down.

Drain and rinse the leaves.  Return to the bowl and add the carrots and scallions.

Combine all paste ingredients.

Using food prep gloves, rub paste into cabbage, carrots and scallions.

Find a good sized jar and fit all the pre-kimchi in.  Cover and let sit at room temperature for about 3 days. The kimchi I made for this blog was good at 2-1/2 days. But you can actually go longer to 4 or 5 days.
I recommend putting your jar on a plate to catch any oozing liquids; it bubbles up as it ferments—even with a seal-tight jar. Press down cabbage during the fermentation process if it appears dry on top.

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Anti-Inflammatory Foods


Good day all, I hope to encourage you to tweak your diet to one that promotes health; leaving you feeling energetic and pain free.

To put it plainly there are foods that cause inflammation and foods that decrease inflammation.

Basically plant–based diets reduce inflammation. Meals that include leafy greens, vegetables, fruit, whole grains, nuts, fish, and omega-3 oils from flax, walnut or hemp, and other monounsaturated oils such as olive oil and avocado oil.

Using herbs and spices such as turmeric, black cumin seed, cumin, chili powder, garlic,  thyme, basil, etc. will benefit your system in so many ways-more than I can take time to mention in this short blog. Just use ’em! See this motivating spice-using mom’s write up on spices

Anti-Inflammatory foods:

For fish, choose tuna, mackerel, wild salmon and sardines.

High antioxidant fruits include berries, cherries, citrus fruits,

For nuts, walnut, pistachios and almonds are great choices

I guess you can figure on your own what might promote inflammation. But here’s a list anyway:

Soft drinks, red meat (especially conventionally raised; there hasn’t been too many complaints on grass-fed meats), alcoholic beverages, refined sugars, sugary foods, bread, flour,  white flour, margarine and other “cooking fats”, processed meats and cheeses, all fried foods including chips, nachos, and french fries. Just so not to miss anything: crackers,  sweetened yogurt, ice cream, candy, and sucralose (wipes out good bacteria in the digestive tract and therefore weakens immunity).

Try making your own cereal tomorrow with toasted oats, pumpkin seeds, coconut, blueberries, and milled flax then top with almond milk.


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Broccoli-Cheddar Vegetable Soup with Cumin and Cilantro



Have you ever heard the saying soup is good food? I think it came from an old Campbell’s commercial !  well, it is one true thing that came from a commercial. So, with that said, soup comes easy to me when I have plenty of different ingredients to work with. Although I like plain chicken soup, I generally want depth of flavors that reach beyond broth and noodles.

Here is the beautiful picture of chopped broccoli. Well, not so. But broccoli is such a staple food to have in our diets, if a picture is worth a thousand words, this one should have to do with all of broccoli’s benefits.


Soup is the perfect opportunity to increase nutrient content in your diet. Adding spices, herbs, and loads of vegetables will only bring greater benefits to your body!



Couple neat tips about your ingredients:

  • When rinsing quinoa, rub the grains through your fingers to help remove the bitter saponin coating.
  • Removing seeds from your tomatoes reduces the lectin content. The lectin has been shown to be a source of digestive distresses over time; also found in beans, peanuts, and cashews, much of the fuss over gluten-free diets can apparently be put to rest when removing lectins form the diet*.
  • Grass fed is worth the money! Dairy and meat from grass-fed cows versus conventionally raised cattle is like day and night. The former being good for you and the latter being bad and artery-clogging. In addition, grain-fed dairy products would contain lectins as well.


Now for the yummy soup:



  • 1 tablespoon grass-fed organic ghee
  • 2 onions, chopped
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced (prep 10 minutes ahead to allow allicin to develop and get stronger)
  • 1/2 cup quinoa, well rinsed
  • 7 cups water
  • 1 low-sodium vegetable bouillon
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1/4 teaspoon ground turmeric
  • 1/8-1/4 teaspoon ceyenne pepper
  • 2 carrots, shredded
  • 2 tomatoes, seeds removed, diced
  • 4 cups small cut broccoli florets; chop any little stems separately (stems should not be more than 1/2 cup)
  • 3 tablespoons grass-fed organic cream cheese
  • 1 teaspoon Himalayan pink salt
  • Freshly ground black pepper, to taste

Garnish the Soup!:

  •  Cilantro, rinsed, dried and roughly chopped; keep ready for garnishing soup
  • Shredded Grass-fed cheddar ( a cup should be plenty)




Melt ghee in a large soup pot over medium-high heat. Add the onions, celery and garlic. Stir gently until soft, about 7 minutes. Add water, bouillon, and spices. Bring to a boil. Add quinoa and cook soup 10 minutes more. Add carrots, tomatoes, broccoli, and cream cheese. Simmer for a few minutes or until broccoli is cooked to your desired tenderness.; stir gently to mix in the cream cheese. Season soup with salt and pepper. Serve with cilantro and shredded cheddar (I use a heaping tablespoon of each). 🙂

Note: the broccoli will continue to cook and change color and fall apart the longer you heat it.



Make sure  you pray over it before you eat! Thankfulness is one of the most important traits I have learned. It opens up a host of goodness to your family.



Posted in Gluten-free, Lunch & Dinner, Nutrition/Weight Control, vegetarian | Tagged , , , , , , , , , , , , | 1 Comment


Bible Reading Plans in one year

It’s been so long since I’ve blogged! Time flies and my life is busy with my family—my priority!

At the start of this new year, I’ve decided one again to read through the Bible in a year. I’ve failed every time. Once I miss a few days, it is then too overwhelming to catch up.

This time I’ve created a group on that popular social network. My group is called Daily in the Word.  I will be posting the daily reading in that group, not that you can’t go to the scriptures on your own but, my hopes is that we can interact and discuss what God has shown you that day or week regarding the readings.

Why read? We can’t afford not to. This world has too much emptiness to offer. The decision towards Christ means getting in His Word as much as possible! It is literally His Word to us. he speaks through it into our hearts.

Would you like to be added to my group? If so respond with your facebook name.

Or, consider starting your own group!

It should be fun. Hope to meet you soon!

Follow my blog for new-year, new-you-friendly recipes too!

It’s time to get in the kitchen and make your own food!

Be blessed,

Charlene Ryan

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Mini pumpkin Cheesecakes – Transformation Health and Fitness

Try these healthy Pumpkin Pie treats this season. Stay fit and healthy throughout the holidays!


p1030451 raw-pumpkin-pieSource: Mini pumpkin Cheesecakes – Transformation Health and Fitness

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The Most Powerful Natural Antibiotic. Kills Any Infection In The Body – DIY Stratosphere

If you don’t trust in pharmacies and you’re looking for a powerful antibiotic, natural and very healthy, this is your recipe! Infections in the body should not always be treated with different antibiotics. Nowdays you can find many natural based remedies and try to kill your infections by them. This remedy is easy to prepare at […]

Source: The Most Powerful Natural Antibiotic. Kills Any Infection In The Body – DIY Stratosphere

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Twenty-One Day Challenge

Take 21 days to see what you’re made of:

You’ve got consistency, motivation, a strategy, a food plan, exercise plan with varying levels, help from a trainer via email and phone whenever you need it.

Pass this on to a friend who signs up and get 25% off your own challenge!!

Hi, I am Charlene Ryan, writer of this blog. I am also a personal fitness trainer and have my degree in natural health. I am motivated and ready to motivate.

This could be the thing that sets you right for the rest of your life. Good habits. Improved Health.

Click to find out more:


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Eat More. Weigh Less.


I’ve had countless conversations about eating more to weigh less. It seems like fear has crept in people’s lives where eating fat and or eating too many times per day makes a person think they will just get fatter.
To cancel out this fear, let me just say that eating less often and avoiding fat causes excess weight to stay and becomes hard to lose due to a starvation mode the body enters into.
We have to think about our metabolism and how it works. It’s basically like a machine; once food goes in the processes of metabolism kick in. If we skip eating, the metabolism slows down–naturally. Why would it need to stay up to beat when there’s nothing for it to do? The body, however has not stopped working and needs fuel, so it will borrow from muscle tissue and will reserve the fat for an emergency. Is this what you want?

Here’s an excerpt from Oxygen magazine (because it words it the way i would want to. lol):
Fueling your metabolism
Your body needs enough energy to support all the basic processes that keep you alive–be it your organs functioning, your heart beating or your hair growing. The sum of these processes is known as your basal metabolic rate (BMR)
Five signs your under-fueled
1. your losing, not gaining muscle
2.You’re tired all the time and you’re not sleeping well
3.You can’t get rid of that pesky belly fat
While it might seem to go against traditional weight loss logic, it all boils down to metabolism and hormones. undereating promotes muscle loss and rises in the levels of the belly-fattening stress hormone cortisol over time.
4 Your period stops or becomes irregular
5.Your bones are showing signs of weakness

Ok back to my words:
Add exercise to your daily routine and your calorie requirement goes up. You will notice this as hunger too!

Considering all of this, eat often not only keep up the metabolism but to prevent crazy hunger and over eating at any one meal.
Think of your metabolism as a furnace. What foods should you put in the furnace to keep it burning hot and how often should you do it?
5-6 small meals per day of unrefined whole foods full of fiber and healthy fats(refined foods contain little or no fiber and lead to weight gain, obesity and  other diseases); mainly consisting of: Grains, beans, grass fed beef, lean poultry, tofu or tempeh,  fruit and vegetables (most of the fruits you eat are best early in the day for quick energy. Fats come from nuts, seeds, cold pressed olive oil, unrefined coconut oil, avocado, and grass fed dairy.

Do a calorie check:
If you, the average adult is getting between 1100 and 1700, you’re not getting enough to sustain you. Aim for 1900 for a good weight loss plan that won’t starve you. BUT eat often!—so that all your calories are spread out over the course of the day.
The numbers will vary depending on age and activity level. Click on this link to check out your basic calorie needs: 

Get smart and have fun!

Posted in Fitness Training, Fuel for Fitness/Fitness Talk, Health Help, Nutrition/Weight Control | Tagged , , , , , , , , | Leave a comment

Garbanzo Bean Pizza Crust (low-glycemic, high protein pizza crust)


In a part of Italy, you will find  pizza made on the stove-top. It is leavened with baking powder and not yeast. I’ve been doing this for years now with crust I make from semolina flour. Sometimes I alter it and add millet flour. Lately, garbanzo bean, or “chick pea” flour is my flour of choice for it’s nutritional content.  Unlike the crust I just described, for this crust you will need yeast. There is no “need” to “knead” the dough though, basically because it’s not dough, it is batter; sorta like pancake batter only a little thicker.

Another little Italy story is that of panelle, a chick pea fritter. you can find some good recipes for this online. I viewed one provided by Mario Batali. Although the fritters look delicious, I do not usually “fry” anything is large amounts of hot oil.

This chick pea crust idea was born out of a combination of ideas: the old crust recipe I have used for years for stove-top pizza, and fried panelle.

This crust is barely fried and is quite healthy. I recommend sticking to the avacado oil suggestion as it is a great heat-tolerant oil.


The batter-like dough will continue to puff up. It actually looks pretty cool.


Ladle it out of the bowl onto you griddle. Below is what it looks like cooked:


Add the sauce and cheese. cover and cook.  Do this process 4 times. You end up with four 8-inch pizzas






Garbanzo Bean Pizza 


  • 2-1/4 cups chick pea flour
  • 3/4 cup whole wheat pastry flour (or gluten-free flour mix with xanthan gum added; 1 teaspoon to one cup flour mix)*
  • 1 teaspoon sea salt
  • 2 packets yeast (4-1/2 teaspoons
  • 1-3/4 cups hot water (105-115 degrees F)
  • 2 teaspoons avocado oil plus 2-3 tablespoons for cooking
  • 2 teaspoons agave nectar or honey
  • Organic mozzarella
  • Organic raw cheddar
  • Sliced or chopped veggies of your choice
  • Homemade or organic pasta or pizza sauce
  • Dried oregano


  1. Whisk flours and salt in a large bowl.
  2. In another bowl or measuring glass, pour the hot water and add the yeast, oil and agave nectar. Let sit for 2 minutes for yeast to dissolve. Stir to mix.
  3. Add the yeast mix to the flour. Stir until well mixed.
  4. Heat a 9-inch skillet over medium heat. Coat with nonstick spray.
  5. Once pan is ready (a few drops of water will sizzle), add a few drops of oil.
  6. Using a soup ladle, transfer two ladle-fulls of batter to the pan. Use a silicone spatula to spread mixture all around the pan. Cover. Cook until set about 6- 7 minutes, but watch it as stove top temps vary!
  7. Add your sauce, cheese, oregano and chopped veggies of your choice.Cover and cook a couple of minutes more.. Cheese should be melted.
  8. Transfer pizza to a serving plate.  If your pan was the same size as mine, a dinner plate is the perfect size to transfer to.

Note: your batter will keep rising as you work. This is okay!

*As of this post, I have not tried making this with the gluten-free flour option. Let me know if you try it. I will change post upon trying it.


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