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Beat the Bloat: Costco Shopping List

Beat the Bloat: Costco Shopping ListCostco is one of my favorite stores, I save so much money by getting my foods in bulk. I have a family of four, so it works great for our family. We have the executive membership, which gives us money back on our purchases, and we also have the Costco Anywhere Visa card, which also pays us back rewards, we make sure to pay off the balance every month to avoid interest. Beat the Bloat: Costco List

There are so many great options at Costco for a healthy lifestyle, and they are adding more and more items all the time! I put together a list of items that are great if you are trying to eat healthy, mostly whole foods. I designed this list with bloating in mind, so you will find foods that are easy on the digestive system. I hope you enjoy this list. If you want a printable copy of the list, you can find that in my Subscriber Hub here. Beat the Bloat: Costco List

Produce

  • Disney Organic Gala Apples

Gala Apples

  • Organic Honeycrisp Apples
  • Organic Sliced Apples
  • Organic Bananas
  • Love Organic Beets

Love Beets

  • Organic Blueberries
  • Organic Raspberries
  • Organic Strawberries
  • Organic Grapes
  • Organic Pears
  • Organic Medjool Dates
  • Avocados
  • Lemons/Limes
  • Kiwi
  • Pineapple
  • Watermelon
  • Organic Cantaloupe
  • Navel Oranges
  • Organic Power Greens
  • Organic Broccoli Florets
  • Organic Brussels Sprouts
  • Organic Romaine Lettuce
  • Organic Crimini Mushrooms
  • Organic White Mushrooms
  • Chanterelle Mushrooms
  • Organic Ginger Root
  • Mixed Bell Peppers
  • Mini Peppers
  • Roma Tomatoes
  • Colossal Garlic
  • Sugar Snap Peas
  • Organic (French) Green Beans
  • Sweet Potatoes
  • Organic Butternut Squash

Butternut Squash

  • Organic Peeled Baby Carrots
  • Organic Baby Spinach
  • Shishito Peppers
  • Organic Rainbow Carrots
  • Gourmet Tomato Medley
  • Sweet Kale Gourmet Salad Kit
  • Organic Cherry Almond Salad Kit

Meat

  • Organic Ground Beef
  • Organic Ground Turkey
  • Organic Boneless Chicken Breasts
  • Sabatino’s Paleo Organic Basil Chicken Sausage

Paleo Sausage

  • Organic Whole Chickens
  • Organic Chicken Drumsticks
  • Amylu Apple Gouda Sausage

Apple & Gouda Sausage

  • Organic Chicken Thighs
  • Farmed Atlantic Salmon
  • True Story Organic Italian Chicken Sausage

Chicken Sausage

  • Teton Waters Ranch Uncured Grass-Fed Beef Polish Sausage

Grass-fed Beef Sausage

  • Plainville Farms Organic Sliced Turkey

Snacks

  • Pacific Gold Original Beef Jerky
  • Whisps Parmesan Cheese Crisps

Whisps

  • Hippeas Organic chickpea puffs
  • Stacy’s Organic Simple Naked Pita Chips
  • Simple Mills Almond Flour Crackers
  • RW Garcia Organic Sweet Potato Crackers
  • Crunchmaster Crackers
  • Mary’s Gone Crackers
  • Sun Maid Organic Raisins
  • Kirkland Signature Shelled Pistachios
  • Kirkland Signature Organic Unsalted Cashews
  • Kirkland Signature Organic Almonds
  • Sprouted Pumpkin Seeds
  • Inno Foods Organic Coconut Clusters

Coconut Clusters

  • Kirkland Signature Organic Pine Nuts
  • Autumn’s Gold Grain Free Granola Bars
  • Made Good Organic Granola Minis
  • Mott’s Organic Apple Sauce
  • Pure Organic Layer Fruit Bars
  • Bare Organic Apple Chips
  • Kirkland Signature Organic Dried Mangoes
  • Made in Nature Organic Dates
  • Organic Tart Montmorency Cherries
  • Organic Made In Nature Organic Apricots

Pantry/Dry Goods

  • Organic Velvet Moon Coffee

Velvet Moon Coffee

  • Organic Coconut Oil
  • Chosen Foods Avocado Oil Spray
  • Kirkland Italian Extra Virgin Olive
  • Organic Apple Cider Vinegar
  • Avocado Oil
  • Distilled White Vinegar
  • Organic Milled Flax Seeds
  • Organic Hemp Hearts
  • Monk Fruit Sweetener

Monkfruit Sweetener

  • Organic Quinoa
  • Namaste Perfect Flour Blend
  • Gedney Baby Dill Pickles
  • Kirkland Signature Marinara
  • Victoria Organic Marinara Sauce
  • Rao’s Marinara Sauce
  • Pimiento Stuffed Olives
  • Lindsey Natural Large Black Olives
  • Organic Medium Salsa
  • Sir Kensington’s Avocado Oil Mayo
  • Kirkland Signature Chopped Onion

Chopped Onion

  • McCormick Gourmet 100% Organic Basil
  • Ground Himalayan Pink Salt
  • Saigon Cinnamon
  • California Granulated Garlic
  • Ground Turmeric
  • Organic Maple Syrup
  • Raw Organic Honey Bears
  • Kirkland Signature Organic Peanut Butter
  • Kirkland Signature Almond Butter
  • Nutt Zo 7 Nut & Seed Butter Crunchy
  • Kirkland Signature Organic Strawberry Spread
  • Angelic Bakehouse Sprouted 7 Grain Bread

Angelic Bread

 

Dairy/Eggs

  • Nanak Pure Desi Ghee

Ghee

  • Organic Grade AA Eggs
  • Organic Hard Boiled Eggs
  • Kerrygold Dubliner Irish Cheese

Frozen Foods

  • Sunrise Growers Organic Mango Chunks

Mango

  • Chloe’s Organic Pops

Chloe's Pops

  • Grass-Fed Beef Patties
  • Organic Chicken Breast
  • Organic Strawberries
  • Organic Blueberries
  • Organic Pineapple
  • Organic Fresh Start Smoothie Blend
  • Organic Riced Cauliflower
  • Organic Broccoli
  • Organic Normandy Frozen Vegetables

Beverages

  • La Croix Curate Variety Pack
  • San Pellegrino Sparkling Water
  • Perrier Sparkling Mineral Water
  • Ice Mountain Sparkling Water
  • SpindriftSparkling Water
  • Pure Leaf Unsweetened Tea
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Product Review – Organo™ Organic King of Coffee

Organo™ Organic King of Coffee

Anyone who knows me well knows that I will not eat mushrooms, I know it is a mind over matter thing, if I know they are in something I won’t eat it, but if I don’t know they are there I will eat it.

I do realize they are really good for you though, and I wanted to find a way to include them in my diet in some way. When I first heard of Organo coffee with mushroom spores I was skeptical, I wanted to try it, but I was scared I wouldn’t like it because of the mushrooms. Someone offered to send me a sample, so I figured what would I have to lose? After a few days I decided to give it a try. At the least I was hoping I would tolerate the taste, but I was pleasantly surprised that I actually really liked the flavor of it.  It had an earthy taste that I have not tasted before in any other coffee drink.

So what are the benefits of Organo Organic King of Coffee? It contains Ganoderma lucidum spores powder which is known for it’s immune benefits. It contains antioxidants to help and defend your health. The coffee itself is an instant coffee so it is really convenient and easy to make.

I am excited to offer you these coffee drinks. Think you want to give it a try? I’d be happy to send you a sample! Just shoot me a message at tina@dewdropnutrition.com with your address and I’ll get a sample out to you.

Just want to order a box? Shop my site here. For the best deal and to get wholesale prices click here and choose Distributor Signup.

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Importance of your gallbladder

The gallbladder is an important organ to healthy digestion. Many doctors view the gallbladder as unnecessary, but in reality it is a very important organ.

What is the gallbladder?

It’s a small organ that sits just below your liver, it stores the bile produced by the liver. When you eat a meal, the gallbladder gets a signal from your brain that it needs to secrete bile into the small intestine. The bile aids the body with digestion, particularly fat digestion. In this article I am going to explain why the gallbladder is an important organ and what you can do to keep it healthy.

What happens if you don’t keep your gallbladder healthy?

If you do not keep your gallbladder healthy, it can cause painful side effects from gallstones. This can lead to having to have your gallbladder removed. Doctors will tell you that you do not need your gallbladder, which is true, you can live without it, but without it your body will have a hard time digesting fat and you may later be faced with other complications such as poor absorption of fat soluble vitamins. I had my gallbladder removed in 2008 after having numerous gallbladder attacks while I was pregnant with my first daughter. She was born in the beginning of October and by the end of October my gallbladder was removed. It is my goal to help people keep their gallbladders healthy, so they don’t have to go through what I go through now that I do not have a gallbladder.

How do you keep your gallbladder healthy?

  1. Avoid bad fats such as vegetable oils, trans fats, highly processed foods, and excess processed sugar or refined carbohydrates.
    1. The body has a hard time breaking down processed oils and trans fats, they become rancid easily which can lead to gallbladder problems. 
  2. Eat healthy fats such as olives, coconut oil, coconut milk, avocados, fish, ect. Eat foods that are supportive to healthy bile such as beets, artichokes, asparagus, citrus, bell peppers, celery, cucumbers, radishes, dark leafy greens and carrots.
    1. Why is eating healthy fats so important? When you eat healthy fats, the gallbladder contracts to secrete it’s bile, if you are not eating enough fat, the bile does not get secreted and it sits in the gallbladder and over time the bile becomes viscous, thick and sludgy. This eventually leads to gallstones.
  3. Take your time to eat your food in a relaxed state.
    1. When you are relaxed your body is much more equipped to digest the foods you eat. Taking time to really chew your food (20-30 chews per bite) helps with the digestion process.
  4. Drink plenty of water, aim for ½ your body weight in ounces, for example someone who weighs 150 lbs should drink 75 oz. of water daily. Limit diuretics such as caffeinated tea, some herbal teas, coffee, etc. When you do drink diuretics, add extra water. For every ounce of diuretics add one and a half ounces of water to your original water goal.
    1. Keeping hydrated helps the bile stay more fluid, when you get dehydrated so does your bile, it becomes thick and moves much more slowly.

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Book Review: Nourishing Traditions

Nourishing Traditions BookNourishing Traditions is all about how to be healthier versions of ourselves we need to take a look at how our ancestors ate and eat more of their traditional foods. Our society has changed so much with industrialization and the foods we are eating are causing a lot of our health issues. We can and should eat healthy whole foods instead of processed foods. We also need to get back to traditional ways of preparing foods, for instance: sprouting grains, fermenting foods and soaking beans.

I am a big believer in technology and how it can be a great aspect to our day to day lives, at the same time we need to not forget what we can learn from our ancestors and put those teachings into practice in the way we eat and prepare our food. We have come so far in the Healthcare industry, yet people are still getting sicker than our ancestors did.

It was interesting reading about how drinking milk is associated with cancer. Conventional cows that are given excessive hormones can cause tumor formation in people. Those factory farmed cows actually secrete pus into the processed milk people drink. I don’t know about you, but pus is not something that I want to consume. Yuck! If you love milk as much as I do, look into the benefits of raw milk.

It is important to get vitamins from whole foods that are prepared properly. Vitamins can be supplemented short term, but it is best to get most vitamins from food sources whenever possible. A lot of people associate high blood pressure with salt intake, but in fact restricting salt may actually cause more harm than good. We are missing out on important minerals and electrolytes when we reduce salt intake. When we start to consume less processed food it is really important to get adequate amounts of salt. Instead of eliminating salt we should really focus on eliminating
proceed foods.

I enjoyed this book, it gave a good background on the basics of nutrition in a way that was easy to read. I enjoyed trying to figure out the foods in the “Know Your Ingredients” section of the book. It not only explained why you should eat that way, but it actually provided recipes to show you how to implement those concepts. I’m excited to try the Cilantro Lime Dressing recipe and to make bread with sprouted grains.

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Pizza Frittata

Pizza FrittataPizza Frittata

I made this Pizza Frittata on a Wednesday night, I wasn’t really sure what to make for dinner, so I started out making an omelet. Then I decided that my kids would like it better if it was a frittata instead.

The following site has some really great tips on making the perfect frittata..  HOW-TO MAKE THE PERFECT LEFTOVERS FRITTATA

I followed most of the tips including, heating my ingredients, lightly beating the eggs, and cooking first on the stove top before baking in the oven.

My Frittata turned out perfect, my kids loved it and asked for seconds! The only problem was everyone liked it so much that there wasn’t much for left overs. Maybe next time I will double the recipe and make it in a bigger pan.

Pizza Frittata
 
Prep time
Cook time
Total time
 
Easy frittata that I put together on a weeknight.
Author:
Recipe type: Breakfast, Breakfast for Dinner
Cuisine: Italian
Serves: 4 servings
Ingredients
  • 12 Eggs
  • Coconut Oil, to coat pan
  • 1 Package Applegate Pepperoni, cut into pieces
  • ½ Cup sliced green olives
  • 1 Cup Shredded Cheddar Cheese
  • Salt and pepper to taste
  • 1 Jar Pizza Sauce (from Whole Foods)
Instructions
  1. Preheat oven to 350 F.
  2. In a large bowl, lightly beat eggs, set aside
  3. Heat a well seasoned cast iron skillet on medium heat, add coconut oil, add pepperoni and sliced green olives to the pan and heat until warm, remove from pan and add to the eggs, stirring to incorporate.
  4. Add the cheese, salt and pepper to the eggs and mix. Drop in spoonfuls of the pizza sauce.
  5. Heat skillet over medium, melt some coconut oil in the pan, add the egg mixture, heat for 3-5 minutes until you see the edges start to pull from the pan.
  6. Move the whole skillet into the preheated oven.
  7. Bake for 10-20 minutes, time will vary depending on the depth of the pan you use. The pan I used was rather deep, so it took closer to 20 min. for the eggs to set up. Check the frittata after 7 minutes by making a small cut in the middle of the pan, if it is runny keep cooking. After 7 minutes check every 5 minutes.
  8. Once done remove from the oven and allow to cool on a wire rack for 5 minutes.
  9. Loosen the edges with a rubber spatula to make it easier to remove the frittata.

 

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Cacao Coconut Macaroons

Coconut Cacao Macaroons - Easy no bake macaroon recipe on DewdropNutrition.com

I found some really yummy Coconut Macaroons at Hyvee a few months ago on a shopping trip. They were so good and actually had real food ingredients. The only issue is that they were rather expensive. The package had 8 small coconut macaroons and it was about $7. Looking at the ingredients list, I figured it would be really easy to make them myself. I went to Pinterest in search of macaroon recipes. I found the original recipe on Yummy Mommy Kitchen

When I was shopping for my Ingredients, I spotted Cocoa Nibs and thought they would make a nice addition to the recipe. They added a nice crunch. In case you can’t tell I really like Trader Joe’s. 

These were a big hit with my family and didn’t last very long in our house. 

Ingredients

5.0 from 1 reviews
Cacao Coconut Macaroons
 
Easy no bake macaroon recipe that is super yummy!
Author:
Recipe type: Dessert, Snack
Serves: 12
Ingredients
  • 1½ cups shredded unsweetened coconut
  • ⅓ cup unsweetened cacao powder
  • ¼ teaspoon sea salt
  • ½ teaspoon pure vanilla extract
  • ⅓ cup maple syrup
  • 1½ tablespoons melted coconut oil
  • 4 tablespoons almond flour
  • 1-2 tbsp Cocoa Nibs
Instructions
  1. Mix all ingredients together in a medium size bowl.
  2. Scoop the mixture with a small cookie scoop, coated with coconut oil to make it easier to remove the macaroons. Really press the mixture hard into the scoop and then release onto a cookie sheet with parchment paper.
  3. Let harden in the fridge for a few minutes before eating.

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Book Review: Why Stomach Acid is Good For You

Why Stomach Acid Is Good For YouBook Review: Why Stomach Acid is Good For You – Natural Relief from Heartburn, Indigestion, Reflux and GERD by Jonathan V. Wright, MD

Many people suffer from “heart burn”, it is commonly believed that heart burn is
caused by too much stomach acid. Doctors prescribe acid reducers to help to get rid of the symptoms of heart burn, but the truth is it isn’t too much acid that is to blame it’s actually most likely too little stomach acid.

I found it interesting that childhood asthma can actually be a sign of low stomach
acid, and when you fix the problem of the low stomach acid the asthma goes away. Turns out it is not the airway as it would be thought in asthma, but really the stomach is the problem. Conventional doctors tend to prescribe drugs to treat the symptoms rather than treating the underlining cause.

Stomach acid is needed to break down proteins so the body can utilize the nutrients, when there isn’t enough stomach acid the nutrients don’t get to where they need to go and can make a person feel tired, lethargic and depressed. Looking into low stomach acid is a good first step when someone is suffering from many ailments.

I work as an eye doctor assistant currently and am very intrigued by anything relating to the eyes. It was interesting to learn that a common thread in Dry Age-Related Macular Degeneration (AMD) sufferers was that they had low stomach acid. It appears that the low stomach acid may be responsible for poor zinc absorption which has been linked to AMD.

I found this book to be very helpful and eye opening to me. I never knew how important stomach acid was until I read this book. I have suffered from heart burn off and on for years and I never would have guessed that the problem may actually be low stomach acid and not too much. I also suffer from depression, fatigue and brain fog.

I liked the step by step guide in this book and the explanation on how to decide to treat yourself or if you need to seek medical attention. I’m going to work on improving my stomach acid with apple cider vinegar to see if that helps with my symptoms.

It maddens me how the FDA is so interested in the bottom line of making money, that they continue to push antacids on people even though there is evidence that it is more harmful than good.

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