Ultimate Energy Weight Loss Breakfast

photo 1 photo 4

I was recently introduced to this delicious meal. I don’t usually like papaya, but the lime and bananas make this an excellent treat. I eat it for breakfast, but this can replace any meal.

Papaya has properties that can help contribute to safe weight loss; low calories, fiber, and high water content.

As with anything, you don’t want to overdo papaya. Consuming 1 -2 papayas a week (1 meal per day) is a sufficient amount.  Not recommended during pregnancy.

Bananas are are best known for containing large amounts of potassium, magnesium, vitamin B6, fiber and are surprisingly great for weight loss. One theory suggests that certain enzymes in bananas speed up digestion and elimination, causing rapid weight loss.

Limes are particularly helpful for losing weight, as they are low in calories and rich in fiber and a number of other nutrients that can aid in promoting weight loss.

You can see nutritional content at the end of this post.


¼ of a large papaya (or ½ a small one) cut in bite size cubes (skin removed)

1 large banana, sliced

Juice of 1 lime


  1. Cut the papaya in half, remove seeds with a spoon and cut lengthways and width (see photo). Do this for the whole thing and reserve the rest of the papaya for the upcoming days; store is a glass container with a tight fitting lid. This will last about 3 – 5days in the refrigerator.

photo 2 photo 3

  1. Put your portion of the papaya in a bowl along with sliced banana and lime juice.
  2. Let sit a few minutes for the lime to marinate


You could also eat it right out of the papaya by adding the banana and lime as seen in the top photo.

You can make this ahead of time and take it as a food on the go. I would suggest to take the banana unpeeled and a small knife to chop when you’re ready to eat. Otherwise pour the lime juice on the papaya before you leave.


1.00 each
304.00 grams
118.56 calories
Nutrient Amount DV
World’s Healthiest
Foods Rating
vitamin C 187.87 mg 313.1 47.5 excellent
vitamin A 3325.76 IU 66.5 10.1 excellent
folate 115.52 mcg 28.9 4.4 very good
potassium 781.28 mg 22.3 3.4 very good
fiber 5.47 g 21.9 3.3 good
vitamin E 2.22 mg 11.1 1.7 good
vitamin K 7.90 mcg 9.9 1.5 good
1.00 each
118.00 grams
105.02 calories
Nutrient Amount DV
World’s Healthiest
Foods Rating
vitamin B6 0.43 mg 21.5 3.7 very good
vitamin C 10.27 mg 17.1 2.9 good
manganese 0.32 mg 16.0 2.7 good
fiber 3.07 g 12.3 2.1 good
potassium 422.44 mg 12.1 2.1 good
Lemons and Limes, Juice
0.25 cup
61.00 grams
15.25 calories
Nutrient Amount DV
World’s Healthiest
Foods Rating
vitamin C 28.06 mg 46.8 55.2 excellent


B-Vitamin – Probiotic – All Around Health Drink; Rejuvelac



This recipe was taken from my book A Closer Look At Nutrition & Wellness – Handbook of Digestive Health for Well-being

Before anything else, this is a MUST have for anyone in there early months (and beyond) of pregnancy, it can help prevent morning sickness as well as provide calcium, B-vitamins, iron, and more beneficial nutrients. It is also great to help nursing women produce milk.

This Rejuvelac is made from fermented sprouted grains, it is tart, delicious, and has a lemonade-like taste. It is rich in enzymes, probiotics as well as B-Vitamins.

Benefits (to name a few):

  • Helps alleviate Urinary Tract Infection
  • Has cooling properties
  • Excellent for hydration
  • Helps with weight loss with regular consumption
  • Cleanses the kidneys
  • Lowers cholesterol
  • Helps women prevent formation of gallstones
  • Reduces risk of Type-2 diabetes
  • The antioxidants in barley prevents cancerous growths
  • Great for digestion
  • Relieves constipation
  • Relieves nausea, great for pregnant women

*This recipe makes 2 quarts of Rejuvelac, you can multiply or divide as needed.

Equipment Needed:

Large glass jar

Thin cloth and rubber band

Large strainer or Sprouting bag


½ Cup barley, soft wheat berries or rye (preferably organic)
7 Cups filtered water



  1. Soak the grain for 10-12 hours (overnight)
  2. Strain, rinse and place in either a sprouting bag or a large strainer


  1. Rinse 2-3 times a day for about 3 days (or until you see the sprouts about ¼ inch long, or longer if you want).
  2. Next step is to pound the grains either with a mortar and pestle or in a food processor/blender (just to break it up, DO NOT over blend.)
  3. Place the sprouts in a larger glass jar, like a mason jar and fill to the top with 7 Cups filtered water (make sure sprouts are covered, add more water if needed).
  4. Place the jar on a counter top, cover with a thin cloth (cheesecloth, muslin cloth, or paper towel). Leave for 3 days
  5. Stir the mixture 3 times a day. It is done after 3 days!
  6. Strain and store in refrigerator. Will taste fresh up to 1 week.

Don’t throw out the sprouts, they can be used in cracker or other baking recipes, eaten as a breakfast porridge or fed to backyard chickens or farm animals. Be creative!

Herbal First Aid For The Summer: Outdoor Kids

outdoor kids herbal

Hi Naturally Minded Mommas and Other Grown-Ups!

Want to know how to treat common kids’ (and grown-ups’) summer
troubles… naturally?

One of my favorite women, Aviva Jill Romm, who I have learned so much from over the years, has released a 70 minute webinar on herbal first aid for the summer.

You”ll learn how to put together a simple summer herbal first aid kit, when to use herbs, and when to see the doctor for common conditions.

And you get a beautiful FREE chart which includes the herbs discussed during the webinar.

If you LIKE this it, please make sure to LIKE IT – and SHARE it with everyone you know – ’cause these tips are good for adults, too!

Hope you enjoy this presentation and that your summer kicks off to a happy, healthy, and safe start.

You can find it here: Outdoor Kids: Herbal First Aid for the Summer.

Hope you enjoy as much as I did!

Homemade Garlic Salt

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To make, simply pound 1 clove of garlic and 1 tsp. unrefined salt (I used Himalayan) until well mixed; see right photo.  You can do this with a mortar and pestle, or be creative and use something else; I have used a glass spice jar and a bowl.  That’s it! You can multiply the recipe as many times as you like depending on your cooking needs.

If you want to keep it moist (or be lazy), keep it in an air tight glass container in the fridge, may last for about a month. Or you can dehydrate in a dehydrator or under the sun.

Use it as you would garlic salt, you may have to get used to portion sizes, you don’t want to overdo it, it is salt.

It’s really simple, cheap and healthy!

Garlic salt comes in handy for cooking but buying it made from the store may only give you flavor and not all the beneficial nutrients that come with it, such as;


  • Cancer
  • Detoxification
  • Boosting the immune system
  • Infections
  • Inflammation
  • Heart Health
  • Toothache
  • Repel mosquitoes
  • Warts
  • Earache
  • Cough
  • Sore throat
  • Stuffy nose or nasal congestion

Himalayan Salt

  • Controlling the water levels within the body, regulating them for proper functioning
  • Promoting stable pH balance in the cells, including the brain.
  • Encouraging excellent blood sugar health
  • Aiding in reducing the common signs of aging
  • Promoting cellular hydroelectric energy creation
  • Promoting the increased absorption capacities of food elements within the intestinal tract
  • Aiding vascular health
  • Supporting healthy respiratory function
  • Lowering incidence of sinus problems, and promoting over-all sinus health
  • Reducing muscle cramps
  • Increasing bone strength
  • Naturally promoting healthy sleep patterns
  • Creating a healthy libido
  • In combination with water, it is necessary for blood pressure regulation
  • Prevents cellulite, when compared to table salt
  • Reduces chances of developing rheumatism, arthritis and gout, when compared to common chemically-treated salt
  • Reduces chances of developing kidney and gall bladder stones when compared to common chemically-treated salt


Guide To Vitamins and Minerals; Deficiencies and Solutions

Book Cover

I just published this book and I wanted to share  it with everyone!!

Unlike other Vitamin & Mineral books, this one includes Real Foods and traditional preparation. I would love to hear feedback and get reviews.

Ever have a health problem that you can’t seem to figure out that doesn’t really seem to be a health issue and you just got used to it?  There are many symptoms out there that show signs in your nails, hair, tongue, skin, mood, and other body systems including; fatigue, mood swings, PMS, brittle nails, large tongue, decaying teeth, hair loss, or any other annoyance or major issue such as heart disease or cholesterol. The solutions may be as simple as adding foods to your diet such as foods high in iron, or could be an underlining issue that may need medical (including natural) attention and further treatment. This guide can help you figure it out.

There are many vitamins and minerals which we get through the foods we eat. They each have an effect on the thousands of functions within our bodies that we as humans require to be active, healthy, and even happy. The problem is, our modern world has created a setback. With GMO’s, pre-made and heavily processed foods taking over the market, we can no longer get the proper vitamins and minerals we traditionally got from the same kind of food one hundred years ago.

Industrial food companies try to correct this by loading vitamins and minerals into foods by fortifying them and selling pills in the form of “vitamins” which are mainly synthetic and only somewhat resemble what we find in nature.

Since these “nutrients” are similar but not quite the same, our bodies don’t recognize them and treat them like as a foreign substance and negatively reacts to them. This leaves us with deficiencies and disease. It is time we turn back to real food sources to correct imbalances.

Getting your nutrients through real foods is the way we as humans have always done it, until recently. With all the nutritional advice out there and heavily marketed “vitamins”, it can be confusing. This book serves as a guide to help the reader investigate and solve possible nutrient deficiencies inside the body and understand that we don’t need to spend money on pills, but rather on good quality foods.

This handbook gives a well rounded look into each of the most common vitamins and minerals; including why that particular nutrient is important, best sources, signs of deficiency and solutions. This book is for anyone from the common lay person to a health consultant to an MD and in between.

You can get this book for FREE through kindle Prime. Whats really great about kindle is that you don’t have to have a kindle device, you can use a kindle app on your home computer, laptop, smart phones and tablets at NO EXTRA COST!  See The Book Here. You will find the option to get a kindle app on the right side of the page.

(If you really want this book and can’t afford it for any reason and you feel overwhelmed with getting a kindle app (which is just 2 clicks to download but sometimes new things can feel overwhelming), please send me a private email so I can find a way to get a copy to you at no cost. Of course I’d love to earn money for what I do, but I really want people to benefit from the information.)

Below is the profile of one of the most common vitamins – folic acid:

Vitamin B9 Folate or Folic acid  

  • Folate occurs naturally in food, and folic acid is the synthetic form of this vitamin
  • Supports DNA synthesis and new cell formation
  • Works best with B12, especially to treat deficiency, anemia and promoting neurological health.
Good for Crucial for proper brain function and mental and emotional health and production of red blood cells, especially in the fetus and prevention of neural tube defects.Especially important when cells and tissues are growing rapidly such as a developing fetus, infancy, adolescence and pregnancy.It is essential in women of child bearing years and the first three months of pregnancy and breastfeeding to prevent birth defects such as spina bifida, cleft palate, cleft lip and brain damage and other birth defects and behavioral problems; autism.May prevent cancer and leukemia, heart disease, age related hearing loss, age related mucular degeneration (an eye disease), depression.
Signs of deficiency Tiredness, anemia and red and/or inflamed tongue, peptic or mouth ulcers, headaches, heart palpitations. Poor growth, gingivitis, loss of appetite, shortness of breath, diarrhea, irritability, forgetfulness, and mental sluggishness; mental confusion, forgetfulness, mental depression. Nerve damage with weakness and limb numbness, pregnancy complications and behavioral disorders.Individuals who consume excess alcohol or have a deficiency in B12 or zinc may be deficient in folate or folic acid.A deficiency is more common in individuals who have digestive problems, kidney or liver disease. Some concern exists with respect to increased folic acid intake masking symptoms of vitamin B12 deficiency.
RDA Women – 400 micrograms. Women planning to conceive should consume 600mcg, continued for the first 12 weeks of pregnancy. Lactating -500mcg Men- 400mcg
Good sources folic acisAnimal Source: (From grass-fed/pasture raised or wild caught only)

  • Organ meat; liver, kidney
  • Eggs, raw egg yolks
  • Sea food; oily fish, salmon,
  • Raw milk products

Plant and Other Source:

  • Whole grains; rye and whole wheat , bulgur wheat, barley, oatmeal
  • Beans; black-eyed peas, lentils, navy, pinto and garbanzo beans, Lima, fermented soy beans, kidney beans, white beans, mung beans
  • Brewer’s yeast, nutritional yeast , walnuts, peanuts, almonds
  • Green leafy vegetables; mustard greens, spinach, broccoli, lettuce, kale, beet greens
  • Root vegetables; turnips, beets, potato
  • Green beans, asparagus, okra, mushrooms, Brussels sprouts, cabbage,  melon, apricots, avocado, carrots, dates, banana, blackberries, melons, lemons, oranges, avocado, tomato juice, pumpkin, peas
Poisoning/Safety/Cautions No danger, make sure source is from food and not a pill. Folate dissolves in water, so any excess is passed in urine.  If taking medication, consult your doctor if you have concerns of deficiency.
Destroyed by/Interference With Absorption Destroyed by food processing, light and heat. Many chemicals and some medications which lower levels of B9 in the body, such as antacids, aspirin, Ibuprofen (NSAIDS). Medications used for cancer, Crohn’s disease, ulcers, colitis, cholesterol, blood pressure as well as others may affect the body’s absorption.
The following is taken from:
Food Serving
Cals Amount
Foods Rating
Lentils 1 cup cooked 229.7 358.38 89.6 7.0 excellent
Spinach 1 cup cooked 41.4 262.80 65.7 28.6 excellent
Collard Greens 1 cup cooked 49.4 176.70 44.2 16.1 excellent
Turnip Greens 1 cup cooked 28.8 169.92 42.5 26.5 excellent
Beets 1 cup raw 58.5 148.24 37.1 11.4 excellent
Romaine Lettuce 2 cups 16.0 127.84 32.0 36.0 excellent
Mustard Greens 1 cup cooked 21.0 102.20 25.6 21.9 excellent
Asparagus 1 cup raw 26.8 69.68 17.4 11.7 excellent
Cauliflower 1 cup raw 26.8 60.99 15.2 10.3 excellent
Broccoli 1 cup raw 30.9 57.33 14.3 8.3 excellent
Pinto Beans 1 cup cooked 244.5 294.12 73.5 5.4 very good
Garbanzo Beans 1 cup cooked 269.0 282.08 70.5 4.7 very good
Black Beans 1 cup cooked 227.0 256.28 64.1 5.1 very good
Navy Beans 1 cup cooked 254.8 254.80 63.7 4.5 very good
Kidney Beans 1 cup cooked 224.8 230.10 57.5 4.6 very good
Papaya 1 each 118.6 115.52 28.9 4.4 very good
Green Peas 1 cup raw 115.7 86.78 21.7 3.4 very good
Leeks 1 cup raw 54.3 56.96 14.2 4.7 very good
Brussels Sprouts 1 cup raw 37.8 53.68 13.4 6.4 very good
Bell Peppers 1 cup raw 28.5 42.32 10.6 6.7 very good
Celery 1 cup 16.2 36.36 9.1 10.1 very good
Sea Vegetables 0.25 cup 8.6 36.00 9.0 18.8 very good
Strawberries 1 cup 46.1 34.56 8.6 3.4 very good
Green Beans 1 cup raw 31.0 33.00 8.2 4.8 very good
Summer Squash 1 cup raw 18.1 32.77 8.2 8.2 very good
Cabbage 1 cup raw 17.5 30.10 7.5 7.7 very good
Tomatoes 1 cup raw 32.4 27.00 6.8 3.8 very good
Fennel 1 cup raw 27.0 23.49 5.9 3.9 very good
Lima Beans 1 cup cooked 216.2 156.04 39.0 3.2 good
Dried Peas 1 cup cooked 231.3 127.40 31.9 2.5 good
Avocado 1 cup 233.6 118.26 29.6 2.3 good
Peanuts 0.25 cup 206.9 87.60 21.9 1.9 good
Sunflower Seeds 0.25 cup 204.4 79.45 19.9 1.7 good
Quinoa 42.50 g 156.4 78.20 19.6 2.3 good
Winter Squash 1 cup baked 75.8 41.00 10.2 2.4 good
Oranges 1 each 61.6 39.30 9.8 2.9 good
Cantaloupe 1 cup 54.4 33.60 8.4 2.8 good
Onions 1 cup raw 64.0 30.40 7.6 2.1 good
Pineapple 1 cup 82.5 29.70 7.4 1.6 good
Raspberries 1 cup 64.0 25.83 6.5 1.8 good
Carrots 1 cup 50.0 23.18 5.8 2.1 good
Eggplant 1 cup raw 19.7 18.04 4.5 4.1 good
Kale 1 cup cooked 36.4 16.90 4.2 2.1 good
Swiss Chard 1 cup cooked 35.0 15.75 3.9 2.0 good
Mushrooms – Crimini 1 cup 19.1 12.18 3.0 2.9 good
Parsley 2 tbs 2.7 11.55 2.9 19.0 good