Tuesday, January 15, 2019

Avocado With Scrambled Eggs and Cheese

Makes 1 serving
1/2 avocado
2 teaspoons olive oil or avocado oil
1 teaspoon lemon juice
Salt and red pepper flakes
Ingredients for Scrambled eggs
1-2 tablespoon grass fed butter or ghee
2 eggs
1 ounce raw Monterey jack cheese, or cheese of your preference, shredded


1. Heat a small skillet on medium heat and melt butter. Whisk together eggs. Pour egg mixture into hot skillet. As eggs begin to set, gently pull the eggs across the pan with a spatula, forming large soft curds. Mix in cheese and cook until melted.
2. While the eggs are cooking, cut avocado in half.
3. Whisk together oil, juice, salt and pepper flakes.
4. Drizzle over avocado.

Monday, January 14, 2019

Anti-Inflammatory Sweet Potato Muffins

Generally, when we think of baked goods, we picture cakes and cookies high in calories and fats that not only add inches to our waistline but aren’t serving our health in a good way overall. However, baked goods can actually be healthy if you are careful what ingredients you include and measure properly (1)! While most bread, cookies, cakes, and muffins are filled with highly inflammatory ingredients like refined sugars, processed wheat, and vegetable oils like canola or the “healthier” options like safflower, here is a recipe you can follow that will result in delicious baked goods that will work to heal your body instead of instigating disease (1, 2).
While sugar and processed flour aren’t the best ingredients for your body to be fueled on, there are many vegetables, milk, and spices that are amazingly beneficial for your body!

Healthy Dessert Recipe To Support Proper Inflammatory Response

  • 1 small organic sweet potato, roasted (should be about 1 cup, packed)
  • 3 tbsp. Ground flaxseed in ½ cup of water (let the flaxseed sit in water for 10 minutes; this substitutes your egg)
  • ¾ cup organic coconut milk
  • 2 tbsp. organic olive oil
  • ½ cup pure maple syrup or unpasteurized honey
  • 1 cup organic brown rice flour
  • ¼ cup organic coconut flour
  • 1 tbsp. Aluminum-free baking powder
  • ½ tsp. Himalayan salt
  • 1 tbsp. Ground cinnamon
  • 1 tsp ground ginger
  • 1 tsp ground turmeric
  • ⅛ tsp ground cloves
  • ⅛ tsp ground nutmeg
  1. Preheat oven to 400F.
  2. Use a skewer to make a dozen or more holes in your sweet potato skin, then cook it on a baking tray for an hour, or until soft.
  3. Allow potato to cool, and then cut it in half and scoop out the insides into a large bowl. Add the flaxseed, coconut milk, olive oil, and maple syrup. Combine until smooth.
  4. In a separate bowl, mix all of the dry ingredients, then add these to the potato mixture and stir until properly combined.
  5. Oil your muffin tray thoroughly with coconut oil, then pour the batter evenly into the muffin tray so that each one is approximately ⅔ full.
  6. Cook for 30-35 minutes.

Friday, January 11, 2019

What is the limiting factor in your life?


No matter how far you’ve come in life, you’re still held back by a limiting factor. Even if you’re a billionaire, there is something that’s preventing you from having more. Some of us are currently more limited than others, but we all have limitations. And those limitations change. When one limitation is overcome, another is ready to take its place.

Imagine a car that will only go 100 mph. The limitation is most likely the engine, but suppose you replace that engine with one capable of moving the car at 200 mph? Will the car go that fast?

Probably not. The transmission might not be capable of 200 mph. If you replace the transmission, you’ll find out that the tires are now a limitation.

Eventually, the engine becomes the limitation again that prevents the car from going faster.

What’s the limiting factor in your life? Could it be one of these:

    1. Purpose. If you don’t know what’s important to you or what you’re trying to accomplish, you’re severely limited. You don’t know where or how to direct your attention and energy.

    2. Self-awareness. It’s easy to see the flaws in others, but almost impossible to see them in ourselves. Keep a journal and examine why you do the things you do. Ask a friend or family member for insight.

    3. Knowledge. Maybe you don’t know enough. For example, if you want to be a real estate investor, but you don’t know much about real estate, you’ll need to increase your knowledge before you can be successful in that endeavor.

        ◦ What parts of your life would be enhanced if you knew more?

    4. Courage. Most of us know what we need to do to resolve many of our challenges, but we just can’t get ourselves to consistently take action. Fear is often the culprit.

    5. Money. If you dream of owning a home, driving a new car, or taking a fancy trip, money might be the limiting factor. A lack of money can also limit your ability to sleep comfortably at night. Money isn’t everything, but a lack of financial resources is very limiting.

    6. Time. Anyone that works multiple jobs, or works full-time while attending school, can attest to the fact that time can be a limiting factor.

        ◦ If you don’t have enough time to do everything you want or need to do, examine how you allocate your time and look for possible enhancements.

    7. Relationships. A negative relationship can limit your life. A bad employee can limit your life. A lack of friends can limit your life. Many people, especially those that are highly driven, can underestimate the value of relationships. The people in your life can do a lot to help or to hinder you.

    8. Health. Poor health can be limiting both physically and mentally. If you don’t feel good or your energy is low, it can be a limiting factor in your life.

        ◦ Make your health a priority. It’s a choice that needs to be made each day. Look at your diet and exercise habits. Visit your doctor regularly.

What is currently limiting your progress? Determine your limiting factor and begin working on it. Remember that once you solve that challenge, another limiting factor will take its place. Keep working on overcoming your limitations. It’s a lifelong process that keeps life interesting.

Tuesday, January 8, 2019

Easy White Chicken Chili

Ever wonder how to lower blood pressure naturally? Sodium has always been the blood pressure bogeyman—shake most of it from your high blood pressure diet and you’ll be safe. But research now shows that it’s just as important to choose foods naturally low in sodium and high in at least two of the three power minerals: calcium, magnesium, and potassium. Add foods like white beans  into your diet. Beans are one of 10 well-balanced foods to add to your diet to cut your risk of stroke and heart attack nearly in half.
 White beans. One cup of white beans provides 13% of the calcium, 30% of the magnesium, and 24% of the potassium you need every day.
Tip: You can use this comfort food in side dishes, soups, and entrĂ©es. As a meatless source of protein, it’s a great choice for vegetarians. Choose no-salt added or well-rinsed low-sodium canned white beans, or cook dried beans overnight in a slow cooker.

 Try giving chili night a little extra flair with a make-your-own chili bar! Set out toppings like shredded cheese, sour cream, cilantro, lime wedges, avocado, or tortilla chips for your guests to customize their bowl. 

Recipe Details

  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Servings: 6-8


  • 2 cans (15.5 oz) BUSH'S® White Chili Beans, undrained
  • 1 can (10 oz) diced tomatoes and green chiles, undrained
  • 1 can (14 oz) reduced sodium chicken broth
  • 1 can (10.5 oz) cream of chicken soup
  • 1-2 medium jalapenos, seeded and diced
  • 1 cooked rotisserie chicken, remove meat from bone and dice
  • Optional Toppings:
  • Shredded Mexican cheese, sour cream, cilantro, tri-color tortilla strips, avocado, lime wedge


  1. In a 4-quart stock pot, add 1½ cans of BUSH'S® White Chili Beans, mash the remaining ½ can chili beans with a fork and add to pot.
  2. Add remaining ingredients.
  3. Bring to a boil. Reduce heat and simmer 10 - 15 minutes stirring occasionally.
  4. Add additional toppings, as desired.