Homemade SUPER HEALTHY whole grain pancake mix!

Every weekend we have pancakes for breakfast.  The kids love it!  The mess and time however I could do without.  So now we make this whole grain pancake mix from scratch so we can have healthy pancakes in no time! We found this recipe in a whole foods cookbook called "Feeding The Whole Family" by Cynthia Lair.  Pancake mix is so handy to have on hand.  This recipe is healthy enough that you won't even feel bad serving it for dinner for a quick whole foods solution in a pinch.  The other health concern with pancakes aside from the empty while flour (which we just dealt with) is the amount of sugar that is usually involved.  However, I found a recipe for DELICIOUS blueberry syrup that only has 1/4 cup of honey in the whole recipe that I will post later this week!  So mix up a batch today and you will be ready for the coming weekend!

I must say the kids did not enjoy waiting for me to take the photo before they could eat them!  The steam was still rising and I must say I was tempted myself to dig in, but I held off so you all could see how delicious  they were.  Once the photo was done we scarfed them down in no time flat!

Goldie's Whole Grain Pancake Mix

(makes 6 cups dry mix)

2 C barley or kamut flour

2 C whole wheat pastry flour

(I like to use the white whole wheat flour for a more delicate flavor)

1 C buckwheat flour

1 C blue cornmeal

3 Tbs baking powder

1 tsp ground cinnamon

1/2 teaspoon sea salt

Combine all ingredients and store in an airtight container.

To make these delicious pancakes I add 2 eggs lightly beaten, 1 1/2 -2 cups buttermilk (milk plus 1 teaspoon lemon juice per cup), and 1/4 cup melted down coconut oil. Do not microwave the coconut oil.  Instead, set the 1/4c of oil in a dish inside a bowl of hot water till it melts like you would for honey. Just mix all without over beating and fry them up in a pan or skillet that has been coated in coconut oil.

Finger lickin' good!  These are some loveable pancakes!

Why the use of coconut oil? 

Read this post "20 New Reasons to Love Coconut Oil".

Want another pancake mix recipe for another pancake mix that is equally healthy? Then check out this post 

"Oatmeal Pancake Mix"

If you are into healthy DIY ideas don't miss the "Homemade All Natural  DIY Cough Syrup" post here.

Now go mix up those pancakes and be ready for Saturday morning.  Your family will love you for it, and so will your health!

DIY EASY homemade all natural EFFECTIVE cough syrup!

I don't know about you, but we have been battling colds and coughs like crazy this winter.  A really vicious cough ran through our town and we are happily finally getting over it!  Anyway, in the midst of that nasty cold we needed a cough syrup.  I don't buy medicines that are not natural, and sometimes the commercial natural ones can be pricey so I made my own from one of my favorite herbal recipe books called "Jude's Herbal Home Remedies".  It is SO EASY and inexpensive,as well as being EFFECTIVE.  Plus you only need a few ingredients.  We whipped it up at 9 at night when we needed it! As you can see I had a hard time getting the light right in the photos that late at night.

 To start you need thyme from your local health food store.  Health food stores carry bulk spices VERY inexpensively.  I believe that big bag of thyme in the picture above was around $1.75.  Then honey, boiling water, and a container to pour your mixture into.  I just used an old agave container.  Then you will need a funnel to get the syrup into your container.

So here is the recipe..

Thyme Cough Syrup

1 ounce dried Thyme

1 pint boiling water

1 cup of honey

Pour one pint of boiling water over the thyme.  Let that steep till room temperature.  Now strain it and add your honey.  Mix well and transfer to your container.  Keep it refrigerated. Take one Tablespoon as needed for coughing, sore throats, and colds.

Thyme is used because of it's stimulant and antiseptic properties on the bronchial system.  It also helps clean out the bronchials.  

Honey has long been know for it's medicinal properties and it's it's ability to calm and sooth a cold but research now PROVES it is actually MORE effective than over the counter cough medicines.  Here is an excerpt from ABC News. (click on the link to read the whole arcticle.)

"The study, published Monday in the Archives of Pediatrics and Adolescent Medicine, found that children who received a small dose of buckwheat honey before bedtime slept better and coughed less than those who received either a common over-the-counter cough suppressant (dextromethorphan) or nothing at all."

Impressive no?  Well now you know how to make a simple, EFFECTIVE, easy to make cough and cold syrup.  Let me know if you try it!
If you liked this post make sure to check out One of Nature's Best Healers and 20 reasons to love it! HERE

Freebie Friday- Free swimsuit pattern!

All this warm spring like weather (here in Colorado that is), is making me want summer! So I found this really cute free swimsuit pattern for all of us.  If you start now you will have in done in no time and summer will be fast approaching. Ihardly sew in summer because there is so much going on and I don't want to be tucked in my basement when it is so nice out, so now is the time.  I have never attempted this kind of project but I was just telling me mom the other day how cool it would be to make my own swimsuit.  then I could choose my own fabric, fit it to my shorter torso and tailor it exactly to me!
 

 

Free Pattern HERE!

I love the cut of the back, and the fuller coverage around the legs.  Have any of you ever made a swimsuit?  Any tips we should know?  Please share before we hack into our fabric. Happy sewing!

FREE online "Threads" (sewing) magazine! & a preview of what is coming soon!

I was thrilled to get this in my inbox today!  I love to sew and am really only a beginner but I love learning more and more so that I can advance to more difficult projects.  I am currently sewing a simple sundress and a few workout tank tops.  Anyway I wanted to pass this on to all of you aspiring seamstresses.

Free online "Threads" magazine!

I have only gotten to peak in it as today is crammed full of things I need to do yet.  My younger kids are napping and the older ones are playing play-dough, so I better go get my workout done before I am needed! I gotta stay on top of my points to win the "Game On Diet" game we have going!

Here is a sneak preview of what is coming up soon on my blog...

• Non-dairy triple berry coconut milk ice cream with no refined sugar,
•  DIY cough syrup you can make at home with only a few simple ingredients, 
• DIY makeover including links to makeup tutorials, Free sewing patterns, and DIY hair ideas, 
• A list of FREE homeschool resources available online. 

So stay tuned and I will try to get the ice cream post done soon as I made it last night and it is DELICIOUS!

Get prepared by getting your coconut milk (or anything else you want) now,
Free from Vitacost with a free $10 coupon HERE!!

GAME ON!!

As of today IT IS ON and I pitty anyone not on my team!  I just started a month long weight loss, fitness game called "The Game On Diet! Kicking your friends butt while loosing yours!".  The best part is that it is FUN.  I HATE, ABHOR, etc... any diet or restrictive eating plan.  I have always been a firm believer in eat healthy and moderately and you will be fine. Which is true, but if you want to loose that last 5-10 lbs, and get ripped for summer you need to put a little more into it. And well, to be honest I really want to work on my strength, flexibility, and toning for my hip hop class.  If I want to learn the freezes I need the power and flexibility to get there.

I want to do this! 

So what is at stake and what are the rules you ask? Well there is a whole book to line it all out, but I will try to break it all down for you, so you can play with your friends and shed your winter weight or just uncover your lean muscle.

We have each put in a certain amount of money per person so there is a large prize pot to be split by the winning team.  However it could be a prize that involves something money can't buy like a dinner of the winners choosing plus a loud and embarrassing serenade, car pool duty or a coveted electronic device, or anything you choose that is really worth striving for and painful to loose.  We have 3 teams of 2-3 players each and the scores are averaged weekly so that the team numbers do not need to be even.

Check out the authors website for great tips, food lists, etc..

EXERCISE
A minimum of 20 min of a heart pumping, hard breathing workout. Some of us are playing with a minimum of 30 min per day with weights included. MAKE IT WORK HARD FOR YOU whatever time you choose.
Free food and exercise journal to print off here
FOOD
5 small meals including protein, carbs, and fat plus veggies. Some of us are eating 6 if we are working out harder as you need to fuel your muscle growth.Read this post for ideas of 10 new superfoods to eat. or read this for healthy eating 101.
NO white sugar or white flour (read this post here about natural sugar substitutes)
NO fried foods or fatty processed meats
NO butter or margarine  (Use coconut oil read more here or limited olive oil.)
NO alcohol

NO SNACKS (NONE PERIOD) between meals (celery and cucumbers are the only exceptions)
This is just plain hard when you are making snacks for kids all day long!

SLEEP
You must get 7+ hours a night.

WATER
You must drink 3+ liters a day.

COMMUNICATION
Just be in touch with anyone on your team or even a trash talking email to your opponent will do. Anything to keep you in the game and enjoying it!

NEW HABIT
You get points for completing one new habit you decide on at the beginning of the game.  For example, you could choose 30 min. of journaling daily, a certain number of chapters in the Bible you want to read daily, doing community service, organizing for 20 min a day, or anything you want to work on personally.

OLD HABIT
This is where you get to work on quitting something that you know is not in your best interest.  You could choose anything from smoking to eating after 9 pm.  You know what you can handle and what is just too overwhelming.


You do get one free meal a week and one whole free day a week.
Plus a free 100 calories of whatever EXCEPT soda, diet soda, and alcohol.

You can find scorecards online but buy the book for the scorecards and you get a whole lot of inspiration, a deeper explanation, food ideas, 20 minute workout plans that will leave you dying on the floor in a heap, and a lot more!

If you are like me the one thing that will really make the difference is the TEAMWORK, COMPETITION of it and the MORAL SUPPORT of friends on the same journey.  The facts that I could let my teammate down if I eat that snack adds a whole new dimension to it as does the BRAGGING rights of course! Any of you played this before?  What where your results?  Inspire us!

Wellness Wednesday- Mad abs March & Cardio Pandora stations

Hope fully you all have not lost your New Years fitness fever already.  To keep you going strong I am posting this ab workout schedule (found on pinterst of course!) that will hopefully help keep things fun and fresh. Thank you http://perf-fect tumblr.com for this great plan! Best of all it is attainable but challenging.  Heck, if you do only half of it you are still moving in the right direction!



Let me know  who is up for the challenge and how it goes.  I am hoping to incorporate this into my workouts.  I am also planning on using this great workout guide from Melavond to help me focus my workouts.  If I have a goal in mind it is easier to fill my workout time with continuous exercise without standing around wondering what I want to do next.

To get in the groove and get motivated you gotta have the right music, so here are a few of my favorite pandora playlists
to keep you moving!

Christian Rap Radio - clean, Jesus promoting lyrics 

Pop Fitness Radio - great variety of fast paced cardio or dance music, but watch for clean lyrics.

Dance Cardio Radio- Love the motivating beat but can't promise uplifting lyrics.

Grits Radio- Totally clean, godly lyrics with a great hip hop style.

Latin workout- Fun cardio music with a great latin beat. Again, you have to watch for lyrics.

Have a favorite Pandora station or song that really keeps you motivated?  I would love to hear from you guys!

Sewing - a guide to altering the bodice to achieve different styles.

I love this helpful drawing! I have been trying to learn more about sewing clothes, and altering or up-cycling clothes.  The drawing here is a helpful overview but if you go to the link below the photo you can find a detailed chart on each alteration. I love the idea of altering clothes I already have or thrift store finds to create what I want.  With 4 small children and a very limited budget I need to be creative to wear the clothes I want.  So I am learning to make what I want.  I am only in the beginning stages but already I am excited about what a few simple sewing skills can net you.

From make-handmade

So go check out the link above and get chopping!  Let me know what you are making at the moment.  I am working on a little black dress but it not turning out as flattering as I want it to, and a fun bright sun dress from a simple "new look" pattern.  Make sure if you are new to sewing and picking up a pattern to start creating that you take your measurements and compare the exact measurements to the pattern and NOT just the size number!  I am about 6-8 sizes larger than my normally size when I buy a stock pattern,.so pay close attention to that!

One of nature's best healers! 20 NEW reasons to love coconut oil!

I have only recently found out how amazing coconut oil is and it is astonishing!  When I first bought it I was planning on using it like regular cooking oil to help eliminate unhealthy fats and leaving it at that, but now I use it in so many ways.  I am reading a GREAT book called "The Healing Miracles of coconut oil" by Bruce Fife N.D., and doing some other research to find out all I can while we make the full switch over from other oils to coconut oil. I do however continue to use olive oil for my salad dressing as coconut oil becomes a solid at room temperature.   Please note that you need to buy the VIRGIN coconut oil that is the least processed.   It should be whiter, smell like coconut, and not say RBD or be cheap. Walmart sells a cheaper coconut oil that I bought in a pinch waiting for mine to arrive from Vitacost.  It says 100% pure coconut oil, all natural, etc.. HOWEVER it does not say virgin or organic.  I compared it to my virgin organic coconut oil that I get from vitacost and it is yellowish, does not smell like coconuts, and appears to be more processed.  I featr that it may be partially hydrogenated.  SO DO NOT GO CHEAP!! Buy the good stuff.  It is cheap for a reason.  Use the cheap stuff for a moisturizer but not medicinally or internally.  I spread coconut oil on my toast in place of butter and sprinkle it with a cinnamon and Xylitol mix (tastes great but the cinnamon is great for regulating blood sugar too), eat it in oatmeal, I use it as a moisturizer, for earaches, as a skin wound healer (antimicrobial), hair conditioner, etc..., but before I get ahead of myself here are my favorite 20 Reasons to love coconut oil. 

1. You can eat fat and lose weight!!
Coconut oil actually contributes to weight loss!  Fat is essential for beautiful hair, skin and nails as well as proper body function.  You NEED the right fats though, and coconut oil is a lower calorie fat that is digested and utilized different than other fats.  Other fats that we eat always end up as fat in our cells because of the way they are broken down.  Once eaten they are broken down into individual fatty acids and repackaged with protein into lipoproteins that circulate through the blood at which point the fatty acids are deposited directly into out fat cells.  Coconut oil is different in that they are NOT packaged into lipoproteins and DO NOT circulate in the boodstream.  Instead much like a carbohydrate they are sent directly to the liver to be immediatly converted into energy!  So rather than store the coconut oil as fat it converts it into energy!  They have done many studies that prove that switching from other dietary fats that are made of long chain fatty acids to the medium chain fatty acids found in coconut oil results in a decrease of weight gain and a reduction in fatty deposits.  Get rid of your processed polyunsaturated vegetable oils and replace them with coconut oil, and see what a difference it makes.


2. Coconut oil help with hypothyroidism and slow metabolism.

Those with hypothyroidism suffer from a slower metabolism and a loss of energy.  Unlike carbohydrates or triglycerides like long chain fatty acids, coconut oil a medium chain fatty acid does not require special carrier enzymes to permeate the cell walls to reach the mitochondria in order to produce energy.  So it does NOT deplete your enzyme stores, and requires less of a drain on your body to turn the coconut oil immediately into energy.  Because coconut oil is easily absorbed by the energy producing parts of the cell your metabolism increases!  The burst of energy stimulates the entire body and can be physically noticed by a slightly faster heartbeat, higher body temperature, and faster metabolism.


3. Coconut oil keeps sugar cravings at bay!  
Coconut oil helps you regulate your blood sugar levels which can be the cause of sugar cravings.  In fact several studies have now proven coconut oil as an effective remedy for hypoglycemia and sugar addiction.

4. Coconut oil helps to increase the absorption of vitamins and minerals while decreasing the absorption of carbs.  


5. Coconut oil decreases your risk of heart disease, stroke and hardening of arteries. More info on this here.


6. Coconut oil increases your immune system, killing viruses, bacteria and parasites. Read here for more on this.


7. Coconut oil has been shown to be effective in slowing the progression of Alzheimer and even preventing it. Check out this article by CBN news , and this articlethat goes into more detail.


8. You can swap it out for butter or shortening in your cookie recipes and not only is incredible better for you but it even tastes better!  This is a tasty way to add in some of this delicious healing food into your day.


9. Coconut oil lowers your bad cholesterol and raises good cholesterol because it is a PLANT based saturated fat which is UNLIKE saturated animal fats.  More info on this here.


10. Coconut oil has been shown to have such a remarkable effect on HIV that is is currently undergoing trials in the Philippians for the treatment of HIV.  Bruce Fife author of "The Healing Miracles of Coconut Oil" has this to say regarding coconut oil's effect on HIV "Unlike the standard drugs that attack human immunodeficiency virus's genetic material, MCFAs in coconut oil simply break the virus apart. Because MCFAs in coconut oil mimic the fatty acids of the virus's coating (called lipid membrane), the antimicrobial MCFAs are readily absorbed by the unsuspecting virus, weakening its protective membrane until it breaks apart, killing the virus. What is significant thus far is that the most drug-resistant superviruses don't develop immunity to a natural mechanism." More on this here.


11. Coconut oil Gives a quick energy boost! Because coconut oil is not processed like other fats that go through the blood stream but instead is processed immediately by the liver you get an instant energy boost.  The best part is that unlike many carbohydrates and energy supplements there is not the sugar rush and crash effect.


12. Coconut oil taken daily has helped many diabetics reduce and in some cases eliminate their dependence on insulin!  Diabetes reduces the ability of the pancreas to produce insulin that is used to get glucose into the body's cells where the body will convert the glucose into energy.  Coconut oil is made up of medium-chain fatty acids that are smaller and lighter than glucose enabling them to easily enter the cell for energy production with out the need for insulin. Read more here.


13.  Coconut oil Makes a great deodorant especially when mixed with cornstarch or arrowroot and some baking soda.


14. coconut oil is a wonderful moisturizer for hair and skin.  Simply apply it to wet skin or hair to lock the moisture in. When applied topically it is also an effective treatment for most skin disorders such as psoriasis, eczema, dermatitis.


15. Coconut oil replaces expensive face moisturizers.  I quit using traditional  store bought face moisturizers and find that coconut oil works way better.  I wet my face and then apply the coconut oil.


16.  Coconut oil is an effective acne treatment.  Contrary to what it would seem applying the coconut oil directly to the affected area is not only not harmful but extremely beneficial.  Coconut oil kills bacteria and acne is a bacterial infection.  Coconut oil draws out impurities so you may break out with some small white heads the first time you use it as it detoxifies, but following that your skin should begin to clear up.  Coconut oil mimics your skins natural oils and does not clog your pores.


17.  Coconut oil makes a very effective bug repellent when mixed with peppermint oil and applied to the skin.  MUCH safer than deet and said to be more effective!


18. Coconut oil all by itself makes an excellent sun screen.  Coconut oil is absorbed into the skin and the cell structure limiting the damage too much sun exposure can cause.  It also is an excellent treatment for sunburns. I know this idea of sunscreen will be seen as controversial so go research it for yourself and find another reason to slather yourself in it.


19.  Coconut oil stops the itching and burning of bug bites as well as speeding up the healing process when applied directly to a bug bite.


20.My final reason for loving coconut oil so much is that it's uses seem endless!  On top of all the above you can use it as chap stick, diaper cream, guitar string conditioner, leather conditioner, in cooking and in cleaning! But my current favorite use is for "oil pulling" an AMAZING, simple, extremely effective detox method that does not alter your food intake but produces results typical to only much more extreme detox methods such as extended juice fasts!  Learn more about "oil pulling" how to do it and what it does here.

Still don't believe me about the miraculous nature of coconut oil?  Go see what Dr. Oz has to say about it.

Looking to buy some coconut oil that is high quality and a great price?  I buy mine from vitacost.  You can use this link to get $10 off your first purchase with Vitacost and you always get free shipping with and $49 order. I love this company for my health food grocery items, vitamins, supplements, and anything you would normally go to the health food store for.  It is just so much cheaper and who doesn't want their groceries delivered?  

Oh how I love coconut oil!  The more I research it the more I LOVE IT! Tell me how you use coconut oil!  I love hearing more and more ways to use it!

One of natures best healers

It is getting late and I am struggling with a cold and exhaustion from another wonderful busy day with the kiddos, but I wanted to let you know I had a great blog post all planned out for today...
"20 new reasons why I love _______( ?)",( I can't give away the punch line just yet :) ) but the topic is so fascinating that I haven't finished it yet so until I do know that some amazing, life changing info is coming your way.  If you can bear with me till it is done you will get a much more in-depth post on one of natures best medicines.  Here is a preview of a few of the things that this food has an effect on...chronic skin issues, acne, Alzheimers, HIV, detoxing, weight loss, parasites, viruses, bacteria, infections, the immune system, heart disease, diabetes, chronic fatigue, wrinkles, cancer, metabolism, nutrient absorption, osteoporosis, diabetes and several other health issues.

Are you hooked yet?  You will have to come back soon to see what I am talking about!  For now I am off to bed to try and get a good nights sleep to fight off this cold.  Venture a guess if you have one. I promise it won't be too long till I finish. Until then hope you stay healthy and clear of all this cold garbage that is going around.

Dance Music fit for the kids!

I love to dance, and my kids love to dance.  We crank up the tunes and dance around for a while.  It is a great way to get the wiggles out, burn a few calories (me :) ), or lighten the mood.  However I have been using Pandora a lot lately and picking stations from artists I don't know much about.  Even though I know the song I created the station around is ok I inevitably end up changing the station as profanity, crudeness, or other inappropriate language comes spewing out.

I was just looking for some fun Christ centered music when I got an email from my friend at stilettos and train sets about a group she loves and recommends called xlr8!.  She is sending me a cd that we are excitedly awaiting but in the meantime we immediately went and checked it out and it is a GREAT CD filled with fun, upbeat, dance worthy music that honors Jesus.  Exactly what I was looking for for the kids.  I would much rather here praise coming from my 5 and 7 year olds than "I am sexy and I know it!".  Evidently my son has picked that one up somewhere and needs to replace it with more worthy lyrics!

You can listen to a full sample of the CD HERE at xlr8kids.net, and purchase it as a download there or at itunes under Children's music and the title xlr8.  
Go check it out and download yourself some healthy tunes to dance to with the kiddos!