Lemony Ssshalmon

Here is a super easy salmon recipe. Takes less than 5 minutes to prepare and about 10-15 minutes to cook.

Here is what you'll need:

• 2 4 oz. Salmon fillets 
• 1 Lemon
• 1 Tsp Lemon pepper
• 2 Tsp Garlic 
• 2 Tbsp Unsalted butter 

Preparation:

Season salmon fillets on both sides with lemon pepper

Lets get cookin':

On a medium to large size skillet, melt butter over medium heat and stir in garlic.
Place salmon fillets in pan. Cook for about 10 minutes (about 5 minutes on each side) or until salmon flakes when tested with fork.

Squeeze lemon juice on each fillet before serving and VOILA!
I sometimes like to add a little soy sauce as well. :)

Enjoy with a side of greens or one of my favorite quinoa recipes (coming soon!)

Learn more about quinoa here.



XOXO
Marysinn

Honey... I like it RAW

I absolutely love honey. I use it on a daily basis, in my tea, on toast, on my hair, face... For those reasons, here is part one of my April love affair with honey. 

The healing powers of honey have been around for centuries, but you might be surprised how many health benefits you can get from this kitchen staple. This golden liquid has been shown to help fix ailments ranging from that annoying cough to a painful wound.

CAUTION: honey can cause a dangerous disease known as botulism in infants, children under the age of one should never consume honey, raw or pasteurized.

On your next trip to your local grocery store, check out honey labeled "raw."  Raw honey is honey that has not been heated, pasteurized or processed in any way. The differences between raw and pasteurized honey are substantial. Raw honey is an alkaline-forming food that contains natural vitamins, enzymes, powerful antioxidants and other important natural nutrients. These are the very nutrients that are destroyed during the heating and pasteurization process. In fact, pasteurized honey is equivalent to and just as unhealthy as eating refined sugar.

Raw honey has anti-viral, anti-bacterial, and anti-fungal properties. It promotes body and digestive health, is a powerful antioxidant, strengthens the immune system, eliminates allergies, and is an excellent remedy for skin wounds and all types of infections. Raw honey's benefits don't stop there. Raw honey can also stabilize blood pressure, balance sugar levels, relieve pain, calm nerves, and it has been used to treat ulcers. Raw honey is also an expectorant and anti-inflammatory and has been known to effectively treat respiratory conditions such as bronchitis and asthma.

Raw honey purchased from a local source is an excellent way of treating seasonal allergies. Local honey is preferred for treating allergies because the likelihood is great that it will contain small amounts of the specific pollens an individual may be allergic to.

Raw Honey is an effective natural remedy for a variety of conditions

For centuries, honey has been used to treat all sorts of ailments. It can be applied topically to heal wounds and rashes, or it can be taken internally to treat infections and address other health concerns. Although there are numerous remedies, the following are popular remedies for common everyday conditions.

For skin burns, rashes, and abrasions, place a honey poultice over the affected area.

Raw honey is also an effective treatment for acne. A small amount placed on blemishes and acne nightly will often clear the skin in a short period of time. Washing your face with honey will also leave you with sparkling, clean, soft skin.

Raw honey's antibiotic properties are effective in treating colds and sore throats. Raw honey coats the throat and reduces irritation. For blocked sinuses, mix a teaspoon of honey in a pot of hot water, put a towel over your head, and just inhale the steam.

To treat allergies, take a teaspoon of raw honey a couple of times a day starting a few months prior to allergy season.

The many varieties of honey

There are many varieties of honey, some of which are used to treat specific health conditions. 

• Manuka honey has strong anti-bacterial properties and is used to treat a variety of conditions which include colds, sore throats, indigestion, stomach ulcers, and acne.

• Acacia honey cleanses the liver, promotes intestinal health, and reduces inflammation in the respiratory tract.

• Buckwheat honey, a strong tasting and dark honey, has strong antioxidant properties. Unfortunately, Buckwheat Honey is very scarce, especially in the United States. An alternative would be Red Gum Honey that also has strong antioxidant properties.

• Eucalyptus honey can be used to prevent colds and headaches.

• Heather honey has been used since ancient times for its medicinal properties. This honey contains a high level of protein.

• Linden honey is known for its sedative and antiseptic properties. It is used to treat anxiety, insomnia, colds, coughs, and bronchitis.

• Neem honey is highly esteemed in Ayurveda for its medicinal properties. Neem Honey is used to treat high blood pressure, diabetes, skin conditions, periodontal infections, throat infections and allergies.

Hope you find this little intro helpful and useful. 

Join me next time for more on this amazing liquid gold!

Happy Friday

XOXO

Marysinn

Summer Freshness

I love eating this salad especially on those hot summer days; almost year round in LA.
It is tart, sweet, crunchy, juicy, just a bowl of fresh!
It's perfect alone and a great side to a grilled garlic herb salmon or steak.

Here is the recipe. Hope you love it as much as I do!

This recipe makes 4-6 servings

Ingredients:

Salad:

• 1 cucumber peeled and chopped
• 2 pink grapefruits
• 1 romaine lettuce chopped or torn                                 
• 3 scallions chopped
• 1 large fennel bulb trimmed and thinly slice
• 1 tablespoon of chopped fresh thyme 

Dressing:

• 2 tablespoons red wine vinegar
• Half a lemon freshly squeezed
• 1 teaspoon of honey
• 1/4 extra virgin olive oil
• A little salt
• A little ground black pepper

Caramelized Onions

• 3 tablespoons of olive oil
• 2 large onions very thinly sliced
• 1 tablespoon of balsamic vinegar       
• 1/4 kosher salt
• 1/4 ground black pepper

Directions:

Caramelized Onions:

Caramelize onions on a large skillet over medium heat with olive oil.

Add salt, pepper and balsamic vinegar. Cook, stirring occasionally until they are golden brown, about 20 minutes. Set aside and let them cool down for about 10 minutes.

Dressing:

For the dressing, in a small mixing bowl whisk together red wine vinegar, honey and lemon juice. 

Slowly whisk in extra virgin olive oil until blended. Season with salt and pepper to taste.

Salad:

Peel and trim both ends of each grapefruit. With a paring knife cut along the membrane on both sides of each segment. Free the segments and add them to a large salad bowl. 

Add the chopped cucumber, fennel, scallions, lettuce and thyme. 

Pour the dressing over the salad and toss until all the ingredients are coated. Arrange the caramelized onion on top and it's ready to serve! 

Happy Munchin'!

XOXO

Marysinn

Kenyan church attack leaves four worshippers dead and 17 injured

A bible next to a pool of blood inside the Joy Jesus church in Likoni near Mombasa. Photograph: Str/EPA

Two gunmen shot indiscriminately at worshippers then fled, amid heightened warnings of extremist violence in major Kenyan cities

(SOURCE)  At least four people were killed when two gunmen burst into a crowded church and opened fired on worshippers near the Kenyan port of Mombasa.

The attack, which left about 17 wounded, came despite increased security in Kenyan cities amid heightened warnings of extremist violence.

Two people were killed instantly, and two later died of their injuries, the Red Cross said. Robert Mureithi, a local police chief, said: “They were shot by gunmen who shot indiscriminately at worshippers and then fled.”.

There was no immediate claim of responsibility, but Kenya has been hit by a series of attacks since sending troops into southern Somalia in October 2011 to battle al-Qaida-linked al-Shabaab insurgents.

Kenyan troops, which have since joined the African Union force in Somalia, are taking part in a fresh offensive launched this month against al-Shabaab bases.

In September al-Shabaab commandos killed at least 67 people in Nairobi’s Westgate mall.

Last month security chiefs warned of “increased threats of radicalisation” among homegrown Islamists. Last week police arrested two men with a vehicle stashed full of large pipe bombs, which experts said would have been strong enough to bring down a major building.

Read Full Article…

10 Insomnia Remedies

Picture this: It's a weeknight and you've gotten all settled into bed. Your body feels tired but your brain is still thinking leftover thoughts from the day you've just had. Hours go by, the clock ticks, and you are no closer to falling asleep at 3 a.m. than you were at 9 p.m. Morning comes early and you find yourself groggy, grumpy, and desperate for a cure to your nighttime restlessness…

I've had more nights like this than I would like to admit. But today I'm going to help you to   avoid any future bouts of insomnia and start catching up on those much-needed zzz’s. Without further ado, here are 10 ways to help your body and mind fall asleep (and stay asleep!)

1. Take some melatonin.

Melatonin is a hormone that your brain produces to help your body fall asleep each night. It regulates your internal clock and gives you that natural feeling of drowsiness when your bedtime rolls around. So it should come as no surprise that taking this hormone in pill form will help with fall asleep faster. It’s a natural sleep remedy and can help with everything from jet lag to consistent insomnia. Just made sure you are taking the right dosage. Your body makes its own amount of this hormone naturally, so taking too much can disrupt your body’s natural melatonin production. Livestrong recommends taking anywhere from .3 to 5 mg per night.

2. Drink a bottle of Dream Water.

I recently discovered this remedy when I was browsing through the drugstore makeup isle and happened to stumble across this product. The description on the bottle claimed to be a “natural shot” of anxiety reducing, sleep inducing ingredients. Dream Water contains GABA, a neurotransmitter that helps reduce anxiety, and increase 5 HTP, an ingredient that helps to produce natural melatonin in your body. Long story short: I tried it, it works, and I highly recommend the “Paradise PM” flavor. Read more about Dream Water here.

3. Sip on sleepy time tea.

Any tea without caffeine will help to calm and relax you. And, despite what you may think, adding a little honey to your tea can help too. According to Health.com, honey can have a sedative effect and help you fall asleep faster. You can usually find teas that are labeled for bedtime at the grocery store. Or, try combining  7 blossoms tea or chamomile tea (which relaxes) with 15 to 30 drops of milky oat seed tincture (strengthens the nervous system) to make your own at-home sleepy time tea. (Whole Living)

4. Unwind with lavender.

According to Health.com, the smell of lavender has a relaxing effect that naturally aids in sleep. You can buy a spray and spritz it onto your pillow each night. Or (my personal favorite) rub a little lavender essential oil into the palms of your hands then brush it through your hair and give yourself a mini scalp massage. The smell is soothing, the scalp massage is relaxing, and it’s a great way to unwind. I also really enjoy using this Mony Aromatherapy Oil Diffuser. 

5. Take a hot shower or bath.

Taking a hot shower two hours before bedtime can relax your body and make it ready for sleep. Baths are the best for relaxing. Add some Israeli sea salt and lavender ( I like to add a whole gallon or half a gallon of whole milk as well. The lactic acid in milk is great for soothing the skin and leaving it super soft, toned and it also helps get rid of those little bumps a lot of us get on the back of our arms or legs.

6. Read a book.

…but not just any book. Make sure it’s not a page-turner that will actually keep you awake at night. If you’re reading a story that you can’t put down, make it your “daytime read.”  Then pick a “bedtime book” that is less of a cliffhanger. A slow book will help your eyelids to get heavy, and chances are you’ll be asleep before you get to the next chapter. Also try audible.

7. Play a relaxing sound.

Many people find noises like the rainforest or the beach relaxing and soothing when trying to fall asleep. The reason behind this remedy is that our brains naturally crave sensory input, so when we try falling asleep in a quiet room, our minds will actually create “noise” in our heads, according to Dr. Ralph Pascualy, the medical director of Northwest Hospital Sleep Center. This “noise” can come in the form of stress, a to-do list, and other scattered thoughts that won’t turn off. So instead, actually playing a soothing sound can help to turn those other noises inside your brain off.  You can download the Relax Melodies App. The Isochronic Tones 2.5 and 10 have really worked for me; or even play a YouTube video (like this one). Just make sure to turn the brightness on your computer screen all the way down so that the glow doesn’t keep you awake. Which brings us to our next point…

8. Keep your room cold and dark.

Early humans grew accustomed to sleeping in cold dark places such as caves (hence, cavemen). Now that we are way out of the cave phase and in an era of civilization, creating a cave-like atmosphere might actually bring your body back to its roots and help it to sleep more soundly. Make your room cold by turning on the AC or buying a fan, which will help add a little white noise as well. Block out any light by hanging blackout curtains in your windows, stuffing towels under door cracks, or turning off all blinking and twinkling electronics that may be in your room. Yes, that means turning your phone on silent and flipping it upside down for the night.

9. Wake up earlier.

Rising with the sun will help you go to sleep easier at night when you’ve had a full busy day that started off early. Sleeping in late, however, may throw off your sleeping schedule and give you energy until the wee hours of the next morning. Make an effort to wake up early if you want to go to bed at a reasonable time each night. And start to make this a part of your regular sleep schedule. According to studies, you need at least two good nights of sleep to get deep, restorative rest. Three nights is ideal.

10. Have a bedtime snack.

If you like a late night snack, you will be pleased to learn that it might actually be helping you snooze each night. Make sure you’re choosing the right foods. High carb, low-protein snacks like toast are easy on your stomach and can ease your brain into sleep, according to Health.com. Drinking a glass of warm milk before bedtime is also an age-old sleep remedy that helps you fall into a deep slumber because it contains tryptophan, a chemical that helps the brain ease into sleep mode. Other foods to snack on before bedtime include cottage cheese, cashews, chicken, turkey, soybeans and tuna. Just make sure it’s a snack, not a meal. Going to bed on a full stomach can actually make your body work overtime to digest the food, thus keeping you awake.

Once you’ve tried a sleep remedy that works for you, keep yourself on a good sleep cycle by starting a sleep journal. Log in what you eat or do before bedtime and then in the morning, record if you slept well or not. This will help you to see insomnia triggers as well as some new sleep remedies you may discover on your own!

Do you have any bedtime tricks that help you fall asleep?

Share them in the comments below so I can learn something new.


XOXO
Marysinn

Eat Your Banana Pancakes

Traditional are white flour belly bombs loaded with gluten and bad carbs that can irritate your digestive system and spike up your insulin.

Here is a delicious recipe with 16 grams of protein, gluten free, full of potassium,  without any processed carbs and all healthy fats. 

If you didn't know, coconut oil contains medium chain triglycerides, which the body uses for fast energy production. This fat won't be stored around your waist. 

Here is what you'll need:

• 2 Ripe Bananas
• 4 Whole eggs
• 2 tbs almond butter
• 1 tbs coconut oil
• organic blueberry, raspberry or strawberry preserves or fresh berries

Makes 2 servings 

Directions:

• Mash the banana and add the eggs and almond butter. 
• Stir it up to make a batter.
• Heat a medium size skillet on high and pour in the coconut oil. 
• When hot, add the batter as you would with regular pancakes. 
• Cook until the bubbles burst then flip. 
• Cook for about a minute or until they're brown. 

Then serve, top with preserves or fresh berries and enjoy. 

XOXO

Marysinn

Peanut Butter Banana Shake

I really enjoy having this in the morning, after a work out or when I'm craving something sweet rich and creamy.

GMO and lactose free!
For a dairy free vegan version, simply skip the Kefir. Taste pretty much the same, just not as thick.

• 1 banana
• 1 tbsp peanut butter
• 1 dash of cinnamon 
• Equal parts Almond or Almond coconut milk 
• Kefir (I use the strawberry banana flavor) (to half the blender)

Blend

XOXO 

Marysinn