KATIE'S MORNING SHAKE

To start my morning, I generally don't have anything except lemon water until sometime between 10 to 12 noon.  I have found that intermittent fasting works really well for me.  At this time, I drink my shake, have a simple breakfast and eat nothing more until between 4:30 and 7 p.m.  After that...no more food! And, that's when I'm behaving myself.  : )

My super healthy fruit shake is my "happy meal" of the day.  I love fruit and the creaminess of this shake.  Here is what I use.  The items in bold are a must.  Other items are an option as needed.  I use all of these items.

1 - 1 1/2 cups homemade almond milk (recipe below makes enough for three shakes)*
Often I add a few ounces of organic kefir, Wallaby 3.5% organic Kefir, to my shake or a couple of heaping tablespoons of organic plain Greek yogurt. This helps to feed the healthy bacteria.  : )
2 or 3 types of fresh or frozen fruit, your choice ( I like kiwi, mango, strawberries (organic), 1/2 banana (organic) or one small lady finger banana, pineapple, cherries, blueberries, pomegranates, grapes, watermelon...)
1 rounded (or heaping) Tbls Irish Moss gel (see how-to instructions under GPRHealth for Irish Moss [IM])
1 dose Liquid Vitamin D-3 (Don't forget to add K2 to this.)
1 tsp Vitamin C powder or other type Vitamin C like liposomal
1 scoop Redmond's Re-Lyte Electrolyte powder, used on high stress days
1 Tablespoon cacao nibs
1-2 Tablespoons maple syrup, if fruit is not sweet

I blend this until all is mixed well and the fruit with seeds and nibs are broken down.  With this shake I usually take one or more of the following:

HeathMasters.com (Dr. Ted Broer) B Complex capsules
Selenium capsule
Unique E capsule (tocopherols and tocotrienols)
Horsetail or Bamboo (great silica for hair and nails)
Vitamin K2 (a must if taking D3)
Potassium citrate

I cannot begin to tell you how this energizes me.  This shake and a healthy, nourishing breakfast are incredible and have made a huge difference as to how I face life for the day. 

KATIE'S SUPPLEMENTS


We can't always get the vitamins and minerals we need from fruits and vegetables alone.  Many times it is because the soil is no longer fertile, seeds are contaminated or modified, fertilizers and chemical pesticides have been used to the extreme and the produce is no longer healthy and so on.  Therefore, I have made it my business to search out the best supplements that work for me. 

PLEASE NOTE: I did discover that some of my capsulated supplements had either porcine(pig) and bovine(cow) gelatin in them.  Some had a mixture of these with plant fiber.  Hmmm.  Please be aware of this.  I ended up purchasing NOW veg caps (Amazon has 750 capsules in this brand) and The Capsule Machine (swansonsvitamins.com)  I had to remake all 6 of my bottles that were gelatin and mixtures.  Not fun.  I need to be more observant and less trusting…

Here is a list of the ones I use that are tried and true. You will have to decide what your body needs.  I happen to do much of my research through mercola.com, naturalnews.com, healthmasters.com and many other sites.  When I say I do a lot of research, I mean just that.  I am my own guinea pig.  I don't depend totally on other people's opinions, so I discover what works for me and go from there. And, I don't take every supplement everyday.  If we know what each one does in our bodies, we should be able to adjust our intake from there. To help with this, I purchased a vitamin and mineral fold-out chart by BarCharts, Inc., Quick Study Health, Quick Reference Guide that costs about $6.95. 

PLEASE CHECK FOR VEGGIE CAPSULES VS. BOVINE/PORCINE GELATIN CAPSULES

Healthmasters.com B COMPLEX
Vitamin C as ascorbate, ascorbic and liposomal 
(I take this in three different forms for multiple reasons) 
A.C. Grace.com UNIQUE E as tocopherols and tocotrienols, capsules (acgrace.com, Vitacost, Swansonsvitamins)

Vitamin D-3 (vitacost.com, swansonsvitamins.com, etc)
NOW Selenium 200 mcg
Nature's Plus Vitamin K2, whole food
Swansonsvitamins.com Magnesium Oil (64 oz. bottle is most economical way to purchase-put on bottoms of feet at night)

Nature's Way Horsetail and Bamboo capsules (alternating them each week)
NOW Boron (removes radiation and fluoride, super important)

Doctor's Best Benfotiamine 300 (B1)
Potassium Citrate
Nature's Way Super Thisilyn, when needed for liver support

Zinc Lozenges (sugar free)
Redmond's Re-Lyte Electrolyte powder

From Markusproducts.com I use the following:
Irish Moss Seaweed (I make this into IM Gel)

Some of you might look at all these items and say, "Whew! That's a lot of $$ for all that stuff!"  Yes, it might be--as an initial layout of cash.  However, when you consider the alternatives:  doctors' bills, hospital bills and pharmaceutical drug prescriptions, which do you think costs the most and which makes more sense?  Common sense.  And, I don't use all items everyday.  Hey, besides...I'M WORTH IT!!! 

KATIE'S MEALS

Under GPRHealth, you will see a section titled WHAT TO EAT???  This will give you a good look at my diet.  I try to eat at least 50% or more fresh produce daily.  Our bodies cannot live on nutritionless stuff that most people call food.  Therefore, if you want to be healthy, start by eating REAL FOOD, not FAKE FOOD!  Then add supplements and some form of exercise, at least everything three days or so. 

But, the greatest need of your body, the Temple of the Ruach HaKodesh (Holy Spirit), is SPIRITUAL FOOD, a daily intake of the Scriptures, all of them.  With out this, we might have the best super body in the world, but our spiritual lives can be malnourished.  Make this your first priority.  And don't forget to ask for wisdom.  (James 1) 

HOMEMADE ALMOND MILK - Approx. 1 Quart

Homemade Almond Milk is far superior to that "stuff" in the grocery store.  It is really easy to make.  You need a few items, which I've listed below:

YOU NEED:

blender
medium-sized mixing bowl
nut milk bag (I recommend having 2 of these. The best quality I have found is Ellie's Best Bigger Better Nut Milk Bag)
bottles or glass jars (1 quart or 2 pints)
whisk, optional
colander
4 cup measuring cup, to make it easier
Dehydrator or oven (145-200 degrees) to turn leftover squeezed almond mush into meal or flour for other recipes (recipe below)*

INGREDIENTS:

1/2 gallon fresh, good quality water (not tap water or most bottled waters), you will need 1/2 (4 cups) of this water for soaking the nuts and 1/2 (4 cups) for making the milk
1 cup fresh, raw almonds
1-2 Tbls coconut sugar or other good sweetener
1/4 tsp almond extract
1/8 tsp salt, quality

HOW TO:

1. In 4 cup measuring cup add one cup of almonds and fill measuiring cup to the top. Allow to soak for 4 hours.
2. Drain almonds in colander and rinse well.  Remove skins, as many as you like.  I prefer to remove them all, since this will make the meal or flour whiter.  Your preference.
3. In a blender,, add 4 cups of water and all the cleaned almonds.  Blend on high speed for 2 minutes.
4. Put the nut bag open in your mixing bowl and gently pour in the blended almond water.  
5. With very clean hands, gather up the top edges of the bag and start twisting, squeezing and massaging the bag to get out all the milk. Do a good job!
6. Put the bag aside into a clean bowl or the measuring cup.  It contains the mush to use for making meal or flour.
7. To your almond milk add the sweetener, salt and almond extract.  Mix well for several minutes.
8.  Pour into your jars or bottles, add the lid and refrigerate.  Use within 3-5 days.  I prefer two bottles or jars so that I am not opening and closing one letting air in.  I really believe this helps keep the milk fresher.

ENJOY! 

ALMOND FLOUR (contains little to no almond skins) OR...
MEAL (coarser and contains almond skins)

As mentioned above, you will need an oven or dehydrator for slow drying, either on plastic inserts for your dehydrator or a metal baking sheet for the oven. Remove the mush from the bag and spread it out using a fork or other instrument to get it to break apart into small chunks. You will have to do this several times during the drying process. Dry the meal/flour until it is thoroughly dry and pieces are much smaller in size.  

At this point, I place my dried product into a plastic freezer bag and freeze until needed.  To break it down to a finer meal or flour, use a blender or food processor.  Store in the freezer until needed for your favorite recipe.