Healthit Up For YOU

Healthit: Put Health in everything you do and Remolding the best possible you!

Tuna Casserole….. and its Gluten Free!

more2014 002 more2014 012

One of my all time childhood favorites was my mom’s tuna casserole, this recipe was handed down from generation to generation.  It was something I grew up on and raised my family eating this as well.  Then the day came when half of us needed to go gluten free for our health.  As many of my fellow GF friends out there know this is a very hard transistion to do.  You miss so many of your favorite childhood dishes!  Well after crying about it for years, I decided to put my thinking cap on and came up with a fool proof substitute!

Roasted chicken and Spinach

mama phone 1390

A delicious simple way to enjoy gluten free , and dairy free living!

Organic roasted chicken left over from last nights dinner with mayo, mustard and fresh organic spinach in between a Glutino toasted English muffin.  A quick 5 minute prep! This tastes so good you will feel like you are cheating.

The Health of Forgivenss



th42IARRYQForgiveness, an eleven letter word but yet so powerful even debilitating for some.  To forgive according to the dictionary means:

To stop feeling anger toward (someone who has done something wrong) : to stop blaming (someone)

To stop feeling anger about (something) : to forgive someone for (something wrong)

Even a simple definition but at times can be one of the most difficult actions one can do, however it is one of the most important “health” choices you can make for yourself!  We live in a world where there is so much time and resources spent on how to become more healthy, weather it is a new workout program, or the latest diet fad.  Yet we can do our best in creating a healthy body and still suffer from health issues even heart disease.  Why is that?  Health studies have proven that by holding on to grudges, anger, or bitterness for any length of time starts to take deep root into your body physically.  This can cause many symptoms: Stress, anxiety,depression, headaches, fatigue, weight gain, high blood pressure, digestive disorders, and inflammation which in turn creates a long list of conditions.

What are the benefits of forgiving someone?

Letting go of grudges and bitterness can make way for compassion, kindness and peace. Forgiveness can lead to:

  • Healthier relationships
  • Greater spiritual and psychological well-being
  • Less anxiety, stress and hostility
  • Lower blood pressure
  • Fewer symptoms of depression
  • Lower risk of alcohol and substance abuse

“As we know by forgiving others we cannot change what may have taken place, and it will not instantly erase the past, but it will accomplish great health benefits”


WH.. It was here all the time!

thT2H4O3JLth7A58U4TR witchhazel1

Living Chemical free has been a challenge at times, it seems the more I had to illuminate the more products were adding to their long list of ingredients!  Witch Hazel is a natural  healthy  long lived staple to have in your “back to you” beauty routine! “Witch hazel has withstood the test of time because of its natural properties and multi-purpose application,” says New York City dermatologist Dr. Ava Shamban. This natural astringent comes from the leaves and barks of the North American Witch Hazel shrub and has been used to fight acne, control redness, tighten up pores and reduce inflammation since the 1800s.


Here are just some of the common uses for Witch Hazel:

Witch hazel is taken by mouth for diarrhea  mucus colitis, vomiting or coughing up blood, tuberculosis, colds, fevers, tumors, and cancer.

Some people apply witch hazel directly to the skin for itching, pain and swelling (inflammation), eye inflammation, skin injury, mucous membrane inflammation, varicose veins, hemorrhoids, bruises, insect bites, minor burns, scars, rashes, redness, and other skin irritations.

In manufacturing, witch hazel leaf extract, bark extract, and witch hazel water are used as astringents to tighten the skin. They are also included in some medications to give those products the ability to slow down or stop bleeding. Those medications are used for treating insect bites, stings, teething, hemorrhoids, itching, irritations, and minor pain.thTRVRJ40U

If used as a face cleanser and applied daily you will see wonderful results in just a short period of time!  Most cleansers on the market today have harsh chemicals that are contributing to our skin irritations.  Over the centuries as manufactured products increased our skin condition decreased!  It really is just about remolding the way we think and not be influenced by today’s marketing on products full of chemicals that are not only harmful to our skin but to our health.

“See the beauty in you, for you were wonderfully made”


Garden to Table in a Snap!

Wa 1682 Wa 1685 Wa 1687thMKVUSKRK

Another easy pleasing meal fresh from Garden to Table ingredients that is completely tasty and satisfying!  I love to go into a garden at the end of a day and see what awaits me for harvesting; it’s like a treasure hunt!  What will I find today I wonder, and then suddenly I am reaping the benefits of hard labor!

In this frittata I put in everything I could find and keeping it dairy free crumbled goat cheese on top and added a special ingredient that gave it a burst of fresh sweetness among the savory veggies that put this one in the top 5 on our family’s favorites list!

“Grow a garden today, for the taste of tomorrow”

GFree Specialty Turkey Meatball and Savory Sauce over Pasta

Recipe 2 002 Recipe 2 004 Recipe 2 023   Recipe 2 044

PASTA PASTA PASTA! When I heard no more pasta I thought it was the end to life as I knew it! I could eat pasta raw, plain, saucy, and daily!  At that time there were only a select few brands I could choose from which I might add was not very impressive so I had to start getting creative with the toppings.

I have experimented with a wide variety of sauces and this one is quick and easy!  All veggies are sautéed in olive oil until softened then I add a special blend of spices and finish off with a hand held immersion blender.  Ta-da! Sauce is blended to perfection and the best part of using the immersion blender is that you have control of how chucky you want your sauce to be.

Turkey meatballs can at times be very bland or dry, however, this problem has been solved that even my husband loves! As always I look for ways to add more health into our food which in turn adds more flavor with no disappointments.  I have kicked it up with spices that compliment the fresh basil you may see in them and the secret ingredient that keeps them moist completes every tasty bite! Oh and I might add how thankful I am for the Gluten Free pastas that are now on the market….not feeling deprived.

“Put a little health in your day and feel the change”


OrGFree & DF Frittata with Avocado Lemon Aioli


IPAD 566 IPAD 571 IPAD 580 IPAD 582

OrGFree?  Yes I am notorious for inventing new words in my writing which you will see often! I am always talking about two important things Organic and Gluten Free foods and products, so one day this slipped out and we stuck with it!  It is a staple in our home and you’ll see it will be in yours in no time.

When creating recipes I look for ways not only to stay Gluten Free for the Gluten Free members in our household, but I also try to incorporate foods that will combat the illnesses we deal with as well getting a double bang for our buck!  As you know frittata’s are a quick go to when you have limited time to prepare a great tasting dish, or need to clean out the refrigerator.

This one is high in protein, low in fat, anti-inflammatory, infection fighter, cleanser, memory enhancer, and rich in nutrients and vitamins! What I love most is that it is a 2 night meal!  You can have a slice with a fresh salad for dinner on Monday and Tuesday is already covered by using the remaining rapped up in a  OrGFree corn tortillas.  The Avocado Lemon Aioli completes each meal wonderfully, its creamy and flavorful making it hard to believe you have food restrictions!

“Taking care of others…takes care of you”


Rethink… Remold

thDKU9MK55The saying goes…”We tell it like it is”, “See people for whom they are” or who we think they are?  In a time where stress is on the uphill rise, we spend a lot of time pointing out in our minds our impressions of the people we are surrounded by daily. Focusing on how rude our waiter was, or frustrated by the person who just cut you off on the road, or the coworker who seemed to not care to answer your question! We are missing one important factor that could make a huge difference in how we really view how our day was.  If half of that time our focus made a u turn and we looked at ourselves and then think of ways we could make each situation turn out better ahead of time, we would live much happier lives in this stressful world for which we cannot avoid.th2QQH70MWthKA8JIS4DthABGIL8Z9

For example, the waiter may have just got a rude customer, could we be more patient and kind with our words and actions?  Even if it just made a difference in their day?  What about the person who angered you by cutting you off on the roadway?  Could it be they are late for an important event, like an interview, or child’s school activity?  We have all had one of those days and run late to something that could be even life changing.  Now think for a moment our coworkers that some of us are around more than our own families.  This is where we need the most work on ourselves!  An administrative assistant may be hired to help you with projects, but that does not mean the world revolves around just you?  Everyone in the workplace these days are swamped with deadlines and work overflow.  How we approach our coworkers when we need them is key.  Let me repeat that, how we approach our coworkers when we need them is key.  Our body language, tone of voice, and understanding will play a huge part in the timeliness of our request and the overall outcome of success.  Finding alternative ways to think of why a person does something and not take it as some personal problem they have against YOU  will make not only your day happier and less stressful, but to those who you come in contact with as well.thHQFWVMX9thKXL177F2

The person we become in life has a lot to do with how we are treated, and how we treat others has a lot to do with how we will be treated.” 


Honey? or Not Honey?

th798C99TQ thFL758AB6


Over 75% of all honey sold in the US is Fake and when tested contained no traces of pollen, diluted with high fructose corn syrup and full of chemicals.  Surprised?  With the ever growing list of chemicals incorporated into our food chain this comes to no surprise.  Chemicals kill bees, bees make honey its a no brainer but this issue of fake honey has gone on for decades as the result to greed.

More than three-fourths of the honey sold in U.S. grocery stores isn’t exactly what the bees produce, according to a test that was done.The results show that the pollen frequently has been filtered out of products labeled “honey.”The removal of these microscopic particles from deep within a flower would make the nectar flunk the quality standards set by most of the world’s food safety agencies.

The food safety divisions of the  World Health Organization, the European Commission and dozens of others also have ruled that without pollen there is no way to determine whether the honey came from legitimate and safe sources.  It is a technique refined by the Chinese, who have illegally dumped tons of their honey – some containing illegal antibiotics – on the U.S. market for years.

How to buy safe “real” honey?  The next best way besides caring for your own bee’s is to buy from a local farm.  Here is a link to find one near you


raw honeythRYZLMO5T

The closer the farm the better the health benefits especially for treating allergies!  Honey has been a staple in the medicine box for centuries and the benefits are numerous from wound healing, hair loss, to common colds, and weight loss!  We have been molded to use sugar for almost everything, but by looking into why honey has been called “Liquid Gold” and remold our choice of sweetness we will soon see and experience the endless benefits of this special “Liquid Gold”.

By Local, Support Organic Local Farms”



Gluten Free and Loving It!

no bread One of the many changes that has not only happened in my life, but in the life of many is turning to a Gluten Free way of living!  At first it is confusing and down right depressing when you here the words: No Bread, Pasta, Flour!  You suddenly think I will starve!  At the time I was personally told those words I was also told no dairy and limit sugar, now I knew I was going to die!  After the shock was gone, I realized I was hungry and I better stop pouting and get to learning how to cook!  I grew up in the era of meat, potatoes, and lots of casserole, so I had to step into territory never walked on in my family.

organic garden

Once the research began the challenge was on!  I got inspiration immediately after I planted my first organic garden, then the sky was the limit to the endless recipes I was coming up with! The challenge soon became an obsession, and while half of us in our family are GFF’s the other half was not, I had my work cut out for me.  So I developed recipes that used the same ingredients except for the gluten and was able to feed our family the same meal for the same cost!  I have heard many complain that it is so expensive going Gluten Free, so then my next challenge was to buy one set of ingredients that could be turned into two different meals.  I am happy to say it has been a success!  I can honestly say I am now “saving” money and look forward sharing this in my book with you  soon!






« Older posts

© 2016 Healthit Up For YOU

Theme by Anders NorenUp ↑