tacos

Chipotle Sweet Potato and Trumpet Mushroom Breakfast Tacos

by February 14, 2023

Ingredients:

    • freshly squeezed juice of 1 lime
    • 2 tsp organic cold pressed olive oil – plus more for garnish if desired
    • 1 tsp raw honey [or pure maple syrup if vegan]
    • 2 cups \ 175 g cabbage
    • handful fresh cilantro – chopped
    • Himalayan salt
  • 2 knobs of ghee [or coconut oil if vegan]
  • 1 small red onion – sliced
  • 3 garlic cloves – minced
  • 2 tsp ground cumin
  • 1/2 tsp chipotle powder [or smoked paprika]
  • pinch of cayenne pepper [or more to taste]
  • 2 large sweet potatoes [~ 1lb] – cubed – if organic leave skins on
  • 2 tbsp tomato paste
  • 1 cup \ 225 ml water [or veggie broth]
  • 2 handfuls [5 oz \ 150g] trumpet mushrooms [or any mushroom you like] – sliced
  • Freshly ground pepper

Instructions:

  1. In a large bowl, whisk together lime juice, olive oil, and honey (or maple syrup). Add shredded cabbage, cilantro, and salt to taste. Toss well.
  2. Heat a knob of ghee (or coconut oil) in a large skillet. Add onion and a couple pinches of salt. Cook until onion softens, ~ 5 minutes. Add garlic, cumin, chipotle, and cayenne, and cook a few more. Add sweet potatoes, tomato paste, and water (or broth). Cook, covered, until sweet potatoes are soft, ~10 minutes. Remove from heat, set mixture aside, wipe out skillet. Return skillet to heat.
  3. Heat another knob of ghee (or coconut oil) in the hot skillet. Add mushrooms, making sure there is enough space between them to cook evenly. Do not stir them for about 5 minutes – this allows them to brown a little. Flip over and cook another 3 minutes or until golden. Season with salt and pepper. If you’re using beans, add them to the skillet until warmed.
  4. In a dry skillet over medium – high heat. Warm each tortilla on both side, place in tortilla warmer to keep warm until serving. To serve, put a helping of sweet potato on each tortilla, followed by a few slices of mushrooms. Garnish with cabbage slaw. Serve with hot sauce alongside *optional.
insomnia

Insomnia and Poor Sleep

by February 14, 2023

Sleep plays a crucial role in health. A good nights sleep allows the body to recover. It allows us to wake up refreshed and ready to take on life’s daily challenges.

Do you struggle to fall asleep at night? Is it hard to stay asleep? Do you wake up too early and aren’t able to fall back asleep? Do you feel tired when you wake up? Do you find yourself tired during the daytime or making a lot of mistakes?

Sleeping disorders not only steal our energy levels but they shift our moods and can also affect work performance and quality of life.

What causes poor sleep?

  • chemicals
  • heavy metals
  • parasites
  • stress
  • endocrine imbalance
  • food(s)
  • poor sleep habits
  • bacteria
  • virus
  • fungus
  • etc

Sleep Disorder Statistic

  • In a normal sleep period, a person experiences four to six sleep cycles.
  • REM sleep makes up between 20-25% of total sleep in healthy adults.
  • On average, we spend about two hours per night dreaming
  • The key driver of the body’s circadian rhythm, or internal clock, is the suprachiasmatic nucleus (SCN) in the brain, which is made up of around 20,000 neurons.
  • Body temperature during sleep drops by one to two degrees Fahrenheit.
  • Metabolism drops by around 15% during NREM sleep.
  • Between 10% and 30% of adults struggle with chronic insomnia. It is believed between 30% and 48% of older adults experience insomnia.
  • Women have a lifetime risk of insomnia that is as much as 40% higher than that of men. 
  • As many as 15-30% of males and 10-30% of females meet a broad definition of obstructive sleep apnea (OSA)
  • For adults over age 40, 69% of men and 76% of women get up to go to the bathroom at least once per night.
  • Nearly 60% of people with frequent heartburn say that it has a negative effect on their sleep.
  • The list can go on and on. Find our more about sleep statistics here: https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics

Here at McElwee Natural Health and Healing, we believe we can help our members maintain a great nights sleep. If you are interested in getting down to the root cause of your sleep issues, give us a call or send us an email to schedule an appointment for a nutrition response testing scan. We believe knowledge is key. By eliminating the root cause and following an individualized nutritional protocol, we believe a great nights sleep is fully possible.

banana bread

Gluten Free Banana Bread

by February 13, 2023

Ingredients:

  • 3 very ripe bananas
  • 1/3 cup melted butter [or lard, Myikos, or coconut oil]
  • 1 tsp baking soda
  • 1 1/2 cup gluten free flour – I like Bobs Red Mill Gluten Free 1:1 or Pillsbury Gluten Free
  • 1/4 tsp xanthan gum – leave out if flour already has it
  • pinch of salt
  • 3/4 cup raw cane sugar [or raw honey, maple syrup, etc]
  • 2 large egg – beaten [or egg replacer of your choice]
  • 1 tsp pure vanilla
  • 1 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/2 – 1 cup chopped Walnuts or pecans **optional**

Instructions:

  1. Preheat oven to 350 degrees.
  2. Place cast iron skillet in oven to preheat.
  3. In standard mixer, mash bananas until smooth.
  4. Add baking soda to mashed bananas.
  5. Stir melted butter [or lard, myMkos, etc] into the mashed banana mixture.
  6. Stir in raw cane sugar [or honey, maple syrup, etc], salt, eggs, and vanilla.
  7. Mix in gluten free flour, spices, and xanthan gum (leave xanthan gum out if your flour already has it).
  8. If adding chopped nuts, do it now.
  9. Remove skillet from oven, carefully. Add 1tbsp of butter [or bacon grease] to skillet and spread it around to grease the pan. Pour batter into skillet.
  10. Bake on center rack for 30 minutes. Start checking center of banana bread after 30 minutes. Don’t over cook! Bread is done when toothpick comes out clean.
creamy mustard pork chops

Creamy Mustard Pork Chops

by February 13, 2023

Ingredients for Pork Chops:

    • 1 1/2 tbs lard
    • 4-6 boneless pork chops – 1/2 – 1 inch thick
    • 1/4 tsp Himalayan salt
    • 1/4 tsp fresh black pepper
    • 4 slides uncured bacon

Ingredients for Sauce:

  • 1 tbsp butter
  • 4 garlic cloves – minced
  • 1 tsp dried thyme
  • 1/2 tsp dried rosemary
  • 1/2 tsp dried basil
  • 1/2 cup bone broth
  • 1 cup raw goat milk [or heavy cream]
  • 2 tbsp mustard powder
  • salt and pepper to taste
  • 1/4 cup fresh grated parmesan cheese
  • 2 cups baby spinach
  • fresh parsley – for garnish

Instructions:

  1. Preheat cast iron skillet on medium low ~5 minutes. Once hot, add lard.
  2. Season pork chops with salt and pepper; add to skillet and cook 5 – 6 minutes per side, or until golden brown and edged are crispy. [cook times will vary based on thickness of chops]
  3. Remove pork chops from skillet. Set aside and keep covered.
  4. Add bacon to skillet and cook until crispy.
  5. Remove from skillet and set aside. Keep bacon fat in skillet!

**FOR THE SAUCE**

  1. Melt butter in the same skillet. Add garlic, thyme, and rosemary. Cook 30 seconds or until fragrant.
  2. Deglaze skillet with broth. Scrap any bits off skillet. Continue cooking for 4 minutes or until reduced in half.
  3. Stir in whole milk/cream and mustard powder. Salt and pepper to taste. Cook until thickened.
  4. Add Parmesan cheese and baby spinach. Cook for one minute.
  5. Return pork chops to the skillet and continue cooking ~ 2 minutes or until cooked thoroughly.
  6. Remove from heat.
  7. Garnish with cooked bacon bits and fresh chopped parsley.
  8. Serve with your favorite sides.

 

rosemary pork chops

Rosemary Pork Chops

by February 13, 2023

Ingredients:

  • 4 pork chops – 1 inch thick [sit at room temp for ~20 minutes]
  • 3/4 tsp Himalayan salt
  • 1/4 tsp black pepper
  • 2 tbsp lard
  • 1 tbsp Rosemary – fresh – minced – dry works too
  • 2 garlic cloves – minced
  • 1/4 cup bone broth [or white wine]
  • 1 tbsp butter
  • 1 tbsp fresh lemon juice

Instructions:

  1. Let chops sit at room temp for at least 20 minutes. Pat dry and season with salt and pepper on both sides.
  2. Preheat cast iron skillet for 5 minutes on medium low heat. Once skillet is hot, add lard.
  3. Add pork to hot skillet and sear one side until golden brown, ~3 minutes. Flip and cook the other side ~ 3 minutes.
  4. Remove pork from skillet. Reduce skillet to low. Add Rosemary, garlic, and broth [or wine]. Stir to break up anything on bottom of skillet. Return pork to skillet.
  5. Cover and cook ~ 5 – 9 minutes until internal temperature is at least 145 degrees. This cooking time varies based on thickness of your chops. Serve with your favorite sides. We love garlic green beans!
hypervibe

Hypervibe Therapy

by February 10, 2023

What is Hypervibe?

Hypervibe is a whole body vibration machine that sends pulses of kinetic energy through your body to stimulate tissues. The vibrations aid in detoxification and lymphatic drainage

How does Hypervibe Therapy work?

The vibrating platform moves you up and down. When you stand or place other parts of your body on the platform, the repetitive upward movement sends pulses of kinetic energy through your body. You can control the strength and its energy through the control screen.

As the pulses move through the body, some of its energy is absorbed by the tissues. The body converts this energy to heat. As a result, joints and muscles operate and feel better when they are warm. Whole body vibration has been proven to create a warming effect in the joints and muscles faster than any other exercise.

How Hypervibe Effects the Body

  1. Increased Gravity – as the platform rises, it exposes your body to increased gravity. One way the body responds to increased gravity is by increasing muscle strength and tone
  2. Rhythmic Movement – The rapid up /down movement with the increase/decrease of gravity creates waves of movement through the body’s tissue. This causes a rippling effect in the skin and muscles. These ripples spread throughout the entire body which increase the flow of fluids like blood and lymph which speeds up recovery while still keeping inflammation down. As these fluids vibrate, it creates a warming effect, making movement easier – similar to having a massage.
  3. Muscle Reflexes – while the platform moves, it causes repetitive bending and straightening of the joints. The muscles attached to them quickly stretch which creates a strong muscle reflex. Similar to when the doctor taps below your knee to make your leg move.

Benefits of Hypervibe Sessions

  • Stronger Bones
  • Stronger Muscles
  • Weight Loss
  • Circulation
  • Active Aging
  • Performance & Recovery

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      ADDRESS

      3415 McCommons Rd. Churchville MD. 21028

      PHONE

      443-903-7096

      EMAIL

      robynmcelweenaturalhealth@gmail.com

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