Recipes GALORE!

One-Skillet Paleo Mediterranean Chicken Recipe

Hello everyone… I have been on the hunt for some really tasty and new recipes and I have found just a few that I will share…

I have been on the 10 Day Detox Diet – I hate the word diet… I prefer food plan – but it is a way of life for me. My health has taken a back seat for some time since I became my mother’s care giver… unfortunate for my health, but a good thing for mom.

I am now focusing on getting my health back… changing back to a healthier way of eating, simply by being more conscious of what I eat, exercise… something that has been gone from my life for far too long. I always loved being at the gym, swimming laps, weight training etc… but it all took a back seat during a prolonged illness and then caring for mom.

Without getting into more details… I am focusing on the recipes. I have quite a collection of some really great recipes but I end up with a few favs and move on looking for more to keep as my favorites.

I fell in love with Deviled Eggs as a child but the Mayo is a big downfall for me… I LOVE THE STUFF! and only Cains Mayo will do for me. In getting healthier eliminating it has been a challenge aside from cutting it out completely… how do I cut down without making my own. Someday I will get there! Just not enough time in my schedule yet… I am still caring for mom even though she is in a nursing home.

Decorative Deviled Avocado Eggs

Deviled Eggs… got off track here… so here it is… Deviled AVOCADO Eggs… It took me a few times to get it right but oh my!

This recipe is for individual servings…

2 Hard Boiled Eggs, peeled and halved lengthwise

1/2 avocado

a splash of lime juice for the avocado (to keep it from turning brown)

1 tsp Gulden’s Mustard or Dijon Mustard

Salt and Pepper to taste

IF you like spicy… add a dash of hot sauce.

brush the surface of the cut avocado with the lime juice.

Seperate the egg yolks from the whites, setting the whites aside, placing the yolks into a bowl large enough to accomodate them and the 1/2 of avocado.

Add the avocado, mash well making sure to combine well… add the mustard of choice, S & P, hot sauce if you like it, combine and stuff your egg whites.

I will say they are REALLY overstuffed but I am sure you will really enjoy them.

You can get adventurous, adding chopped cilantro, diced roma tomatoes, use a pastry bag with a star tip and make them quite decorative for a party platter or just to enhance your own dinner plate. The combos are endless but I hope you enjoy…!

Decorative Deviled Avocado Eggs Deviled Avocado Eggs

I am a lover of Buffalo Chicken… but the fried part is just a big no no for me, here is an amazing alternative accompanied by my newly found love of Avodadoes…

I found this recipe on an amazing website…   Paleo Newbie… this is an amazing place with lots and lots of really great recipes… LINK:

This recipe came from this web page…

From <>

Buffalo Chicken Stuffed Avocado          Buffalo Chicken Stuffed Avocado


Buffalo Sauce

  • 1 cup of paleo-approved mayonnaise – whip up our Paleo Mayo or go with your favorite
  • 2 tsp of dried parsley
  • 1 tsp dried dill
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
  • 1/4 cup Frank’s Hot Sauce (original version, not the flavored ones)


  • 3 cups of shredded cooked chicken (we used a pre-cooked rotisserie chicken)


  • 3/4 cup shredded carrots
  • 3/4 cup chopped celery
  • 3 green onions, chopped


  1. In a medium bowl, add the shredded chicken and chopped vegetables
  2. Next add in the buffalo sauce…about 1/2 cup at a time and mix it around until you get the consistency you want
  3. Spoon it on a pitted avocado half, scoop it on top of a bed of lettuce, or wrap a lettuce leaf or a Paleo Tortilla around it.

You really should check them out for more terrific recipes… if you are a pork lover you will find a great variety of recipes there as well… I just don’t eat pork – a personal choice.

If you haven’t guessed it by now… I am a recipe junkie… I collect and collect… much like my grandmother did. I never realized just how many recipes she had until I had the task of cleaning out her kitchen when she passed away… there is this rather LARGE DEEP draw in her kitchen… my kitchen… that was 3/4 full of recipes she cut from magazines, newspapers etc… recipe books… just a mess of recipes. 2/3 of them just vanished because some family members helped themselves and were never to be seen again. so unfortunate!

I had the good sense to spend a lot of time with Gram making some family fav’s and writing everything down. It was so much fun and I know she had a blast because she LOVED to cook. Gram spent several years in Long Island NY during the depression. Gramp was a stone mason so there was always work for him. She spent a large amount of her time getting to know other imigrants to the US and sharing recipes. She became “quite the cook” making french classics, chinese food that was second to none… Polish foods… and I have most of those recipes! She made all the food for my wedding shower and it was all chinese food. The guest raved about it and wanted to know what restaurant it came from… of course she slyly said…Helen’s Kitchen. The response was where is that restaurant, it does not sound familiar to me at all? she would reply… upstairs… in my kitchen. Yup… her name was Helen. Of course you can’t see the huge smile on my face, I have such great memories of her… she was an amazing woman who I had the real pleasure of leading to the L_rd a hour before she passed. That is another story for another day because it was AMAZING! Can you imagine hearing your grandmother actually talking to Yeshua… and what she told me he said to her!!! I think I will keep you guessing! JUST AMAZING!

Here are a three of my favorites from the Paleo Newbie website:

Macadamia-Crusted Chicken with Honey-Mustard Sauce


Macadamia-Crusted Chicken with Honey-Mustard Sauce

Macadamia Nut Chicken Salad


Macadamia Nut Chicken Salad

One-Skillet Paleo Mediterranean Chicken


One-Skillet Paleo Mediterranean Chicken Recipe

Turmeric – Better than NSAIDS?   

Body pain… caused by inflammation is one of the biggest issues we deal with in America today. Inflammation is the root cause of so many diseases and illnesses and aging. In the last 10 years, much attention has been paid to inflammation and the issues it creates.        Turmeric


Obvious conditions like Asthma, Allergies, Arthritis and auto-immune disease are what we might expect to be the result of chronic inflammation. However, there is a secondary level to this component, Chronic – low level – Inflammation. This silent or systemic inflammation has now been linked with diseases ranging from heart disease, diabetes, and cancer to depression, Alzheimer’s, and osteoporosis.  There is also the observation that inflammation appears to be a key factor in skin aging as well as other signs of aging.


The relationship of inflammation to these conditions is yet to be determined. The good news is…



Inflammation is a vital part of a health immune system… seems contradictory right? Well, it isn’t. Without the inflammation, our immune system would not function the way it is supposed to. The normal responses of the immune system to defend the body from bacterial and viral invaders and even cancer cells to healing the body from injury is what we would expect to happen. So on a good note… inflammation is not a disease or a bad thing, too much of it on the other hand is the issue.


BALANCE! This is the key word. Diet & Lifestyle are the major contributing factors to the body over producing inflammatory chemicals in our system. Pair this up with the fact that on average we just do not get enough nutrients to naturally reduce inflammation. We have become a society of fast food junkies, with the food industry pretty much destroying the foods that come to market. The push is on for organic food and the funny fact about the cost of these… organic foods were the norm in your grandparent’s day. Today, because of the chemical industry, and the preservatives added to most foods, whether they are pre-packaged or grown in non-organic farms are loaded with chemicals. These are all culprits in creating the additional inflammation in the body. The chemicals are the foreign substances ingested that the immune system does not recognize and sets out to attack thus raising the level of inflammation in the body… kind of a common sense thing if you think about it.


LIFESTYLE! Another factor in whether or not the inflammation is out of control in the body. Regular exercise, maintaining a healthy weight, minimizing stress, not smoking… all will help in reducing inflammation. The biggest factor in contributing to low level inflammation is the food you eat every day!


This is why at Change Your Diet, Change Your Life… I truly believe going organic, as much as possible, primarily beginning with the clean 15… will make an enormous difference in how one feels. It is time to stop the over production of inflammatory chemicals. It is time to add the much needed nutrients BACK into your daily diet. It is also necessary to focus on developing an overall healthy lifestyle beginning with how you feed your body.


Did you know that fat cells produce inflammatory chemicals, AND they are produced at a far greater rate than other cells? By either gaining weight or failing to lose weight, the additional burden of inflammation increases your risk of disease thereby increasing the aging process. The additional factor, which is compounded by this… IT MAKES IT DIFFICULT TO LOSE WEIGHT!!!




Not only is this a golden in color herb, it is like gold for the body. Turmeric is the cousin to ginger, it is commonly used in curry dishes, adding visual appeal to many foods. The scientific name is Curcumin and is used to treat everything from skin ailments to infections and inflammations. Research is beginning to show it also helps to reduce Alzheimer’s. ((1) (2)


Does it work better than NSAIDS… studies are showing that it does. Phytotherapy Research reported that curcumin, in high bioavailable form has shown it is more effective in reducing tenderness and swelling of the joints in rheumatoid arthritis, and a higher improvement altogether has been reported by patients. Only about 14% reported side effects ( The curcumin group reportedly showed the highest percentage of improvement and it is significantly safer. This study “provides the first evidence for the safety and superiority of curcumin treatment in patients with active RA.” (


NSAIDs are much more dangerous and damaging to the gastrointestinal, kidney, and cardiovascular systems. It is time to consider using the fresh turmeric root to create delicious dishes, in tonics and teas.



 Turmeric Tea

Turmeric Tea: the recipe is simple, and you can experiment with the ingredients and flavorings until you find a combination that suits your taste. Try ginger, cardamom, cinnamon, nutmeg…

  1. Bring four cups of water to a boil.
  2. Add one teaspoon of ground turmeric and reduce to a simmer for 10 minutes.
  3. Strain the tea through a fine sieve into a cup, add honey and/or lemon to taste.


Anti-Inflammatory Golden Milk

 Golden Milk

While turmeric tea is among Dr. Weil’s favorite beverages (particularly the refreshing iced version), he offers this recipe for Golden Milk Tea as another great way to get the many benefits of turmeric on a daily basis, along with the antioxidant power of ginger and black pepper.


Perfect for an evening drink just before bed, here’s Dr. Weil’s recipe for Golden Milk:

Heat 2 cups light unsweetened coconut milk (or almond or soymilk) with 1 tablespoon peeled, grated fresh ginger and 1 tablespoon peeled, grated fresh turmeric and 3-4 black peppercorns. Bring to a simmer and simmer covered for 10 minutes. Strain and sweeten to taste (if desired).

Simple and delicious – enjoy!


Turmeric Paste – Ideally this should be made with Spring water or Distilled water… NEVER use tap water!

½ c water  –  ¼ c turmeric  –  *note – turmeric stains, be careful not to get this on your clothing. Also as it heats, it will boil up and out of the pan, so watch carefully. Add water as it begins to thicken, heat to a medium consistency. Store the mixture in an airtight glass container in the fridge for no longer than 2 weeks.

Use ½ to 1 tsp per serving… add to pan, with 2c of desired milk of choice. You can sweeten with honey, stevia, agave, brown rice syrup, barley malt. Add ¼ tsp. oil – Sesame Oil, Udo’s oil which

The paste can be added to your smoothie in the morning as well.Udo's Oil

Udo’s Oil contains the following ingredients: Flax oil*, sunflower oil*, sesame oil*, coconut oil*, evening primrose oil* (13 mg GLA per tbsp.), rice germ and bran oil, soy, lecithin (GMO-free), oat germ and bran oil*, tocotrienols (*certified organic)


Health/Wellness Website


I have been seeing this quite frequently in the oddest places. It just keeps popping up so I have decided to investigate. What IS causing premature aging that you and I CAN change?

There is so much to consider today with food choices being altered by big Pharma. So many changes in the foods we eat as compared to what… say your grandparents or great grandparents ate. Couple that with the sever change in lifestyle…

… after all we have gone from rising before the sun comes up to milk the cows, gather the eggs, tend to the garden, canning your own, and/or buying from local farms what we don’t grow ourselves…

… to grocery store canned and frozen goods.

What is the difference? All the additives allowed by the FDA in order to sustain shelGMO sprayingf life. If you think about it, if it keeps the food from spoiling, then why would you want to eat it? Imagine eating a hamburger that sat on the shelf for a month? The government agency says it is fine…

… so chow down! uMmmm I think not!

Just the addition of High Fructose Corn Syrup (HFCS) has been discovered to not only cause obesity and Type 2 diabetes; it causes inflammation by kicking holes in the intestinal tract which allows digesting food to leak into the blood stream thus: inflammation starts! It also leads to damage in your skin’s collagen, which keeps your skin resilient, with the ability to resist wrinkles. This would include foods like baked goods, pasta, and breads.

Dr. Timothy Harlan, MD, assistant professor of medicine at Tulane University School of Medicine, states “Poor-quality foods, like Trans fats, cause inflammation — and aging is basically a chronic inflammatory state”. He also answers the question, “Can you look older because you’re eating crap?  – Absolutely!”

These foods just flat out put your health on the line and are tied to diseases like heart disease, diabetes, and other chronic diseases.

I am providing a list of BAD food choices and supplying you with alternatives to help not only recover from the damage that has already been done, even if you are not experiencing symptoms… yet! One or two of the foods suggested are foods to consume in moderation because I am big on eating organic as MUCH as possible.

You will see this symbol on all products that are GMO free.


USDA ORGANIC may accompany the Non-GMO symbol.



Potato Chips and French Fries – anything deep fried can cause inflammation. Especially avoid trans fats – these raise your LDL – the bad cholesterol – and raise your HDL – the good cholesterol thus increasing your risk for heart disease.

ALTERNATIVE: use a vegetable peeler, create your own veggie chips, and using a spray bottle of olive oil… not a canned non-stick spray – that is another topic of discussion, season with some Nutritional yeast for the salty cheesy type of taste, then add Himalayan* salt if needed and pepper. Try some garlic powder – NOT GARLIC SALT!!! – or other herbs you might like even a shake of a favorite hot sauce… again keeping in mind the salt content. It’s everywhere just like sugar!

Doughnuts and other sugary baked goods – these are overloaded with sugar and are being linked to the development of wrinkles!

ALTERNATIVE: There are some ingenious –  HEATHY – baked donut recipes out there and I have included one at the end of this newsletter.

Hot Dogs, Bacon, Pepperoni, or processed meats of any type – They are usually high in saturated fat plus the nitrates and nitrites – these are artificial preservatives and have been linked to Type 1 Diabetes, Heart Disease, and cancer.

ALTERNATIVE: OH HOW WE LOVE OUR SAUSAGES IN AMERICA! Sadly, with the chemicals they are loaded with it is just rigor mortis waiting to settle in. I have found one brand which I use that has absolutely NO preservatives, although it is not organic… but I don’t eat this on a regular basis. This is one of those in moderation foods. “Al Fresco” brand has so many flavors of sausage that you can make just about anything come to life and it is moderately healthy. My favorite is Italian… I have a sausage and spaghetti squash bake that is “knock your socks off good!” They also have breakfast sausage in several flavors both in patties and links.

Fatty meats – the saturated fats – are killer!

ALTERNATIVE: Pick meats that are 95% lean. Substitute ground turkey and chicken for beef. It is vital to limit the amount of beef even if you choose grass fed… which I HIGHLY recommend because #1, cattle is fed corn. Cows get sick on corn so they are pumped full of antibiotics to fight off the ravages the corn has on their bodies. Has this made you think that maybe this may have something to do with the reason we have become antibiotic resistant??? It makes me believe it is the REAL reason…

Not to mention how the cows are treated, slaughtered, and how the meat is dealt with.

Alcohol – heavy drinking can escalate the aging process.

ALTERNATIVE: moderation… wine has some beneficial effects and one suggestion to use, instead of the wine goblets… try using a smaller aperitif style glass or even a champagne glass for the wine. You will consume less and reap the health benefits of wine. One per day is plenty.

ALTERNATIVE to eating healthier is choosing a Mediterranean style diet, or more simply put… shop the perimeter of the store. AVOID the aisles in between. Canned goods… they contain a lining with BPA’s and the foods absorb this chemical… I have stopped using them all together.

Fresh – Organic veggies and fruits – using the Clean 15 list as a guide – WHOLE grain foods only and limit these. Believe it or not, they cause bloating not to mention they turn to sugar as soon as it enters your mouth and mixes with saliva. Lean meats, grass fed, free range ONLY!!! When it comes to fish – PLEASE buy only wild caught. Here is a link to the perils of farm raised salmon:

Artifical colors, toxins, and PCB’s are in the food they are fed.


Because of the way they are raised they tend to be riddled with disease, toxins, artificial dyes, antibiotics and contain more fat.

The benefits to wild caught – higher in Omega 3 fatty acids, protein and contain very low levels of disease and are free from antibiotics, pesticides & artificial dyes.



 Stuffed Spaghetti Squash

R E C I P E of the Month

Stuffed Spaghetti Squash

This is so good! First let me say, I did not stuff the shells… I layered the ingredients is a large casserole dish. I found that much easier; I divided up into individual servings and froze them. This was especially helpful with working a full time job, I can grab and go or pull it out of the freezer in the morning to defrost and heat it up at night. Serve with a freshly made salad of mixed greens with your favorite go to salad ingredients and an amazing Dijon Vinagrette… very easy to make.

Prep Time 20 min / Cook Time 55 min / Serves 6


1 medium spaghetti squash (may use 2 small)

1 pound ground Italian sausage, without casings

1⁄2 cup diced red onion

2 teaspoons minced garlic

1 red bell pepper, diced

1 cup sliced button mushrooms

1 (24-ounce) jar tomato sauce (home-made is best)

1⁄2 cup Italian olives, chopped

1 tsp each basil, oregano or other Italian herb of choice.

2 cups mozzarella cheese


  1. Preheat the oven to 350°. Carefully slice the spaghetti squash in half lengthwise. Scoop the seeds from the squash, and place the cleaned squash halves in a baking dish. Bake until cooked through and cool. I steam mine while cooking the rest of the ingredients.
  1. Place the Italian sausage, onion, and garlic in a large skillet over medium-high heat, and sauté until sausage is browned and crumbled.
  1. Add the bell pepper and mushrooms to the skillet, and sauté an additional 3 minutes before draining any excess water or grease.
  2. Stir in tomato sauce, olives, and Italian seasoning, and bring up to a simmer for 5 minutes.
  1. Sprinkle 1⁄2 of the mozzarella cheese evenly over the inside of the cleaned spaghetti squash halves, and then top with an equal amount of the cooked sausage mixture.
  1. Top the stuffed halves with the remaining mozzarella cheese, and bake 35–40 minutes. Let cool 5 minutes before serving. I also do not use the cheese… and it is still really yummy!


If you poke some holes in the spaghetti squash and microwave for just 1 minute, it will start to soften the squash to make it easier to cut in half.