Get Your Best Allergy Relief Without Any Pills

Spring is in the air!  But, um . . . so is the pollen.  I have not been a big sufferer of spring or fall allergies (except for it affecting my eyes) but I live with those who have suffered greatly.  And, I can see first-hand how life can come to a screeching halt once those pollen counts soar!

So before you reach for the pills or succumb to weekly allergy shots to relieve those allergy symptoms, please, come take a look at some of these non-pill solutions for seasonal allergies that we have found that work at our house without any of those undesirable side effects the pills can carry.

Side Effects of Antihistamines and Allergy Medications

You can certainly reach for the pill bottles and for some, their allergies are so severe, it is the only remedy that helps.  Some of those pills do have side effects like these, however:

• Faster heart rate
• Complications with other medications for high blood pressure, antibiotics or others
• Dry mouth and eyes
• Drowsiness
• Dizziness
• Nausea and maybe even vomiting
• Restlessness or moodiness (in some children)
• Trouble urinating or not being able to urinate
• Blurred vision
• Confusion
• Trouble sleeping
• Itchy skin
• Ringing in the ears

9 Easy Drug-Free Solutions to Seasonal Allergies

For those who suffer more of the mild reactions to seasonal allergies and who do not want the pills as well as for severe sufferers who have to take the pills and need even more help, here are some habits to create that may help lessen the pollen impact and help eliminate those allergy symptoms. I have linked  to some favorite and very useful products that have helped us or others we know to create an allergy-free and drug-free zone to feel their best all year-round no matter what is blooming:



1.  Watch the counts.

High pollen counts really exacerbate your allergy symptoms. Consider bookmarking this site that forecasts pollen counts in your area and watch the weather channel for updates.  Stay inside during pollen peak times like early morning and late afternoon hours.



2.  Make spring cleaning effective. 

Keeping your home clean is a great way to keep the pollen at bay.  But, you may be able to get out of the dirty deed this time of year.  Dusting up that pollen while cleaning can really aggravate your situation. Ever so politely ask a non-allergen sufferer in your home to take pity and wipe down surfaces daily to clear the pollen away.  Use a vacuum cleaner with a HEPA filter to trap allergens as well.  Wash your sheets (especially change pillow cases) and towels frequently, too.

Don't miss this:  This 5 minute cleaning ritual at your house can greatly reduce the likelihood of the flu hitting your family.



3.  Vacuum your dog.

Yes, I do this, and please do not report me to PETA because she loves it!  The point here is that pollen attaches to everything that has been outside.  If you want a snuggle with Rover and he has been outside, you are snuggling with pollen, too.  This goes for you as well.  After being outdoors, shower and change your clothes to help eliminate tracking in allergens.  This is especially important before bed as you want to keep your bed a pollen-free zone!

4.  Sprinkle warm spices.

Nothing like a hot bowl of spicy soup to start clearing those nasal passages. Much like when you have a cold, the heat of the spice and the heat of the food temperature work together to clear you up.



5.  Rinse thoroughly.

Clear your nose of all traces of pollen. The netipots are fine to achieve this, but make sure you use sterilized water.  These individualized packs of saline with a nebulizer or a netipot are a lifesaver for some I know.  The cans of sanitized saline are an easy option, too, and you may find a little less messy.  Do this at least once a day but especially after being outside.

Don't miss this:  Is your first aid kit at home up to par? Check these ideas out to make sure.




6.  Channel Hollywood.

Is it just the sunny weather in Hollywood or are sunglasses primarily a fashion accessory? Whatever it is, sunglasses greatly protect your eyes from pollen. So, go ahead and keep 'em on just like the stars! But, outdoors will do.

Don't miss this:  Some sunglasses can do more harm to your eyes than good! Tap here for really important things to look for to protect your eyes when buying sunglasses.

7.  Create a mini steam room. 

Inhaling steam is a great way to relieve nasal congestion. The shower can do this but if you do not want to take a full shower, boil some water and pour it into a large bowl. Place the bowl in front of you and drape a large towel over you and the bowl and inhale. Even better, add a few drops of my favorite organic eucalyptus oil to open those passages even more! Or add a few drops to the shower floor and let it get good and steamy in there for the same effect.

8.  Consider ancient ways.

Acupuncture may offer some relief to people who have allergies. Only one acupuncture session will probably not do much, but some studies have shown a positive effect with an acupuncture plan over several weeks, and my acupuncturist claims success with many. Chinese herbal remedies can help as well.



9.  Clear the air.

Installing special air filters in your furnace and air conditioning systems can remove 90 - 95 percent of particles from your indoor air. If that is too expensive or you rent, there are also portable air cleaners equipped with HEPA filters to purify the air in bedrooms and other spaces you spend the most time. Another tip: shut the windows and doors during high pollen count periods, too.

Don't miss this:  A plan to make the air in your home void of toxins and smell fantastic at the same time!

For Even More On The Topic . . . 

• Clean the indoor air with plants! Here are two easy plants to grow that are inexpensive, found everywhere and effective in clearing the air!

• Keep that bathroom free of allergens, toxins and germs with these tips to do it right!

Allergies at your house? What non-pill solutions work for you or for those in your circle that suffer from the pollen in the air?

This post appeared previously at THM but has been updated.

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Turn Your Commute Time Into A Healthy Advantage

Where I live in the Washington D.C. area, many of my neighbors, friends, family as well as myself have, at one time or another, had a long commute to work. Those long commutes can certainly add up and take a chunk of your personal time and cause frustration and stress. But, I am here to throw out some ideas on how to make better use of that time whether you commute by car, train, bus or the sidewalk . . .  or a combination of them all!

Your time is precious so why not use those commuting minutes that can turn into hours in a more healthy and productive way to work for your life outside of work, too . . and actually make it better! See if any of these ideas can work for you to change the mindset on your commute and maybe even see it as a really large advantage!

How To Make Your Commute Something You Actually Look Forward To

Some of these suggestions below are only conducive to public transportation and some could only apply to a commute by car.  But, depending on your method of transportation, use that time for you and begin to think of that commute time in a different way to make your life much better. I have linked to a few favorite products that are of great value I think you may want to check out:


1.  Clear your head, get your blood pumping and do your heart some good!

Fill your lungs with fresh air and get off the train 20 minutes ahead and walk the rest of the way. That's 40 minutes of walking each day.  Even 10 minutes each way - that is 20 minutes towards your 10,000 steps each day.  Think of the fresh glow you will have when you arrive to work and how much more alert you will be! Or, perhaps you can commute by bicycle every day or some days and get your workout for the day completed!


2. Catch up with those you care about and be a great friend.

Tap into your friends and family's social media accounts, comment and stay in touch. Send at least one email a week to a friend or family member and let them know you are thinking of them.  Send them an article you think they would like, a photo or even reminisce about a memory you shared.  They will love to hear from you! If you are alone, give them a quick call.

Don't miss this:  Here are practical ideas of how to design a great social life that fits you best, enhances your life and is so good for your health.



3.  Create some work buddies.

Friends at your office can really make your work life more fun and more successful. So, make some pals! Perhaps a carpool could work to share costs and to get to know your work mates better and make it a more enjoyable spot to be.

4.  Become (more) brilliant.

Think of how much you can learn by easily downloading and reading all those great articles and books on your list!.  E-Readers like these are so great for commutes as they are light, glare-free and perfect to slip in a tote bag to instantly elevate your commute to YOU time!  A few of my family members love theirs and use them all the time.

You may want to create a basket like I have that I toss magazine articles or things I want to read at a later time that I can grab from when I am anticipating a wait somewhere. Choose a few each week to read during your commute.

Or, create a list of podcasts or audiobooks you can punch in your cell phone.  It is amazing what you can learn through those and many are so inspiring.  You will come home so much smarter and even in a better mood! Your family will appreciate that!

Don't miss this: Here are some TED talks I think are worthwhile!






5.  Eat a healthy, energy-making breakfast.

Let that commute get your body ready for the day ahead with a nutrient-dense, superfood breakfast to fuel your energy all morning.  A healthy smoothie, juice or a wrap are great options and easy to eat one-handed.

Don't miss this: Here are some delicious and energy-boosting ideas of what to toss in your smoothie. 



6.  Make healthy dinners all week.

Well, not exactly . . . but you can pick Fridays' commute time to meal plan for the following week. Tap into Pinterest for great healthy meal ideas.  Make your grocery list, too, and when you are running out over the weekend, you can pick up what you need and start Monday off incredibly organized and stress-free as all those time-saving, healthy meals are all planned out for the entire week and make dinner time so much smoother and healthier!

Don't miss this:  Try my strategy and make this quick, healthy sauce that creates different dinners almost by itself for the whole week.



7.  Refresh.

Being productive is great, but perhaps the thing you need the most is some downtime.  Just close your eyes and chill out.  Daydream and get some R and R during your commute time (not if you are driving of course!).

Don't miss this:  Here are some other really important ways to take care of those peeps!




8.  Show gratitude.

There must be someone you need to thank that has helped you or your child or someone in your circle recently.  Tell them.  Shoot a text, make a quick call, write an email or stash some inexpensive but cheerful stationary like this and a few stamps in your briefcase so that you can write a quick note of thanks when you think of it. Drop it in the mail before you hit home.

So, you can see, those commutes can really work to your advantage!  It can allow you to become more well-read, smarter, organized, better-fed, a good friend, in better shape and more!

For Even More On The Topic . . .

• We do spend a lot of time waiting. Try these ideas to pass the time and boost your health a notch!

• Meal planning just became easier with lots of ideas all in one place: healthy vegetable sides, healthy main courses and even a healthy treat or two!

What do you do on your commute time that has benefited you? I'd love to hear.

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How to Create Great Day Hikes With Your Kids

Time together as a family while breathing fresh air and exercising your mind, body and spirit -- all of it can be achieved with a family day hike.  It is a fantastic way to experience nature, connect as a group and, with a wee bit of planning, it can turn into a favorite way to get off the couch!

Keep reading to see how taking a simple day hike can benefit your family in so many ways and don't miss these secret tips to make it go very smoothly to create a great memory for your family as well.

The Many Benefits of Day Hiking For Your Family

I talked about some of the many health benefits of spending time in the great outdoors here and hiking the trails is a great way to do just that.  But, here are just a few more reasons why you should plan a day hike very, very soon:

1.  Time together allows for deeper connection. 

The conversations that can formulate while moving and experiencing the outdoors can't be beat! Everyone plays together with no electronic gadgets to distract or consume our attention.


2.  It is free - or nearly almost!  

Some nature parks do have entrance fees but there are many trails (some even very near your home, I bet) that won't take a lot of gas to get to or have any fees at all! And, with the exception of snacks you may need to pack, this is a budget friendly idea to do something fun with your family.


3.  You set a great example.

Your children see you active and curious about life outdoors and then they will perhaps emulate that in their lives as well and to that of their own families one day.  Pass that healthy lifestyle forward!


4.  Everyone's mood soars!

Exercise and fresh air is always a mood elevator and science backs that up! In addition, it is nice to get away from your cell phones, work, the house (as there is always work to be done there, right?), homework and other responsibilities.


5.  Everyone learns.

You observe nature together, you learn about your area a bit more, you discover new characteristics about each other, and you may learn to work a compass, read a map, or practice your photography.

9 Best Secrets For Hiking With Children

I have wonderful memories of day hikes with my family that we have taken over the years both near our home as well as on many vacations. I bet you can create great memories, too, if you follow these easy tips for a fun and hassle-free day on the trails with your family:


1. Hit the trails early.

If you have younger children in your group, they usually wake up early so take advantage of that and hit the trail and beat the crowds. You’ll enjoy cooler weather and better odds of spotting wildlife, too.

Don't miss this:  Here are lots of ideas for morning routines to make the day start on the right foot.


2. Go easy. 

For at least the first few times, select a hike that isn’t too long or too strenuous. Keep it a positive experience, not a marathon that they will never want to repeat.

Don't miss this:  Ticks are a reality any time you and your family are outdoors. Here are great tips on how to prevent ticks, remove them and avoid the disease they carry.



3. Be a player.

Sing songs when the trail gets a bit boring or it is taking longer than expected. Games like "I Spy" or "Who can be the Quietest?" can really distract from a less than engaging patch of trail.

Once while hiking in the Grand Tetons on this trail with our children years ago, we got delayed coming back down a mountain and there was no way back to our car without hiking through "bear country during feeding hours." (According to the signs!) Because we did not want to be on the dinner menu, we had our children clap rocks with their hands to create a beat while singing and talking loudly to keep the bears away and to distract ourselves from the stress we were feeling. And, we moved quickly . . . very, very quickly!

4.  Pack really useful (and fun!) things. 

Don't burden your back with a lot of weight but these items could come in very handy in your pack and they don't weigh much. I have linked to a few of my favorite inexpensive items that make the difference and find to be of great value.

• lots of individual wipes to clean up muddy hands
• band aids, first aid wipes
• important medications like inhalers, EpiPens, etc.
• lightweight binoculars 
• extra pair of socks
• a few lightweight flashlights 
• plenty of water for each person
• a few plastic bags for trash or wet items
• filling snacks like this one for each person
• plastic magnifying glass - Plastic is safer and is really fun for the kids to get a closer look at plants, bugs, leaves, etc.
• camera or the one on your cellphone
• whistle for each person (see tip number 5)

Don't miss this:  Do you have these extras in your first aid kit at home and in the car?


5.  Safety first. 

Tell someone at home where you are going in case of an accident and they know where to find you. Read the trail map thoroughly before starting the hike. Speak with the rangers, too, for any tips or changes to trails not updated on the maps. Give the children each a whistle in case they get separated.

Don't miss this: Do you have your emergency information listed for a first responder to help you best?



6.  Be best dressed.

The right shoes and socks are the most important.  You may not think socks are critical, but ones that slide down or are too thin can cause blisters and absolutely ruin the day.  These socks are great for kids and hiking and I really love these socks for hiking for women, too.

Sturdy, covered shoes can prevent a turned ankle or two.  Light layers work best to peel off or add to when the weather turns.  Keep a change of clothes in the car in case a lot of muddy splashing occurs and they can ride home in clean attire.

7.  Make it a teaching moment. 

The trail is a giant classroom in nature! Take advantage as hiking along a trail is a great time to show your children how to read a map; look for trail markings, wildflowers and animal behavior; and even how to push along even when tired.



8.  Make it like you were never there.

Teach your children to take care of our great parks and trails. Show them to clean up all trash and leave the space exactly as it was found. There is a lot more information on that here.



9.  Plan the next adventure.

On the way home, ask your kids what they enjoyed and what they didn't and where they would like to go next time.  Perhaps even let them plan the next day hike or two.  If you are lucky, you may even get to plan one here or here.

Once home,  let the kids start a collage at home with feathers or pressed flowers they collected on the trip, photos, trail maps, etc. that you can add to for further family adventures outdoors!


So, tell me, how do you like to spend time outdoors with your family or solo? Any tips on how to make it a great success?  Please add in the comments so that all the readers can learn!

For Even More On The Topic . . .

• Hitting the trails on vacation is an excellent idea and one my family has enjoyed! Here is how to make those travel dreams happen for you with a step-by-step plan - even on a strict budget.

• Need healthy snack options for time outside? This really easy, healthy snack recipe packs well and everyone loves.

Featured on Jill Conyers blog hop.
This post appeared previously on THM but has been updated.

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Discover 7 Blood Tests You May Need To Look And Feel Better

Not a fan of doctor visits and especially the needles that can sometimes go along with those doctor visits? I certainly get that, but until another way to peek at our blood is discovered, I am afraid there is no other way to get such a clear picture of what is going on in our bodies than a blood test that does require . . . a needle.

But that pinch we feel at a blood draw is so worth it! After all, our blood holds an immense amount of clues and signs that you don't want to miss out on so that you can take actions to improve your health, feel and look better or even prevent serious disease!

The doctor I see regularly orders a rather thorough annual blood work-up, and from my reading and research, many other doctors are regularly ordering more specific blood tests, too.  Come take a look and see if you may want to ask your health care provider if any of these tests listed here might be a good idea for you and your family members as well.

Common Annual Blood Tests

Here are some of the more common blood tests your doctor may order annually for most age groups as well as a bit about what important information it can provide. Do any of these sound familiar? Please note sometimes the names of tests can be different for the same test:

1.  Complete Blood Cell Count (CBC) 

This test measures the concentration of white blood cells, red blood cells and platelets in the blood indicating infection, anemia or other blood abnormalities. The size of your red cells can be a good indicator of nutritional deficiencies, too. 

2.  Chemistry Panel 

This test provides information on your cardiovascular system by testing for total cholesterol, HDL (high-density lipoprotein), LDL (low-density lipoprotein), triglycerides and the total cholesterol/HDL ratio. It also measures blood glucose, which is critically important for detecting diabetes and coronary artery disease. Also included in the Chemistry Panel is an assessment of critical minerals such as calcium, potassium, and iron. 

Note: The American Academy of Pediatrics (AAP) recommends all children between the ages of 9 and 11 be screened for high cholesterol. 

3.  Comprehensive Metabolic Panel (CMP) 

This test gives information about the current status of your kidneys, liver and electrolyte and acid/base balance as well as your blood sugar and blood proteins.

7 More Blood Tests To Consider For Your Best Health Care Picture

Those tests listed in the previous section tell a lot, but, you may want to ask your health care provider about a few more.  These seven blood tests could benefit you and your family based on your family history, symptoms you may be experiencing or other reasons and they all can be run during the same blood draw when you get your other blood work (and then you don't have to get stuck twice!).  This list is certainly not exhaustive and for you, there may be others that may really help you, but here are some that are being seen more and more on annual physical exams to get a deeper look:

1.  C-Reactive Protein (CRP)

Inflammation within our body is not a desirable thing! The C-Reactive Protein tests provides a biomarker of inflammation, which can point to your risk for cardiovascular trouble, diabetes, macular degeneration, and cognitive decline.  

There is another CRP test called the highly sensitive cardiac CRP test which measures C-reactive protein in the blood at very early stages of vascular disease, allowing for appropriate intervention with diet, supplements, or anti-inflammatory therapy. The cardiac CRP test detects much smaller levels of inflammation than the basic CRP test, so is therefore able to identify at-risk patients earlier, even among apparently healthy persons.

Don't miss this:  How science keeps showing that this delicious diet can greatly lower inflammation.

2.  Complete Thyroid Work-Up

An underperformed thyroid (hypothyroidism) is incredibly common and I suffer from it myself! Because the symptoms of thyroid imbalance may be nonspecific or absent and may progress slowly, and since many doctors do not routinely screen for thyroid function, people with mild hyper- or hypothyroidism can go undiagnosed for some time. Undiagnosed mild disease can progress and create elevated cholesterol as well as many other conditions.

it is possible to have normal TSH blood levels but still experience the symptoms of a poorly functioning thyroid, thus a more complete thyroid screening could include:

• TSH (thyroid stimulating hormone)
• free T4
• free T3
• TBG (thyroid binding globulin)
• T3 uptake
• For those with an autoimmune disease or family history of thyroid disease, TPO antibodies and anti-thyroglobulin antibodies

Don't miss this:  Here are some ways to improve your thyroid function you may not have heard about.

3.  Hemoglobin A1C 

This test measures a person’s blood sugar control over the last two to three months and is an independent predictor of heart disease risk in persons with or without diabetes. It can also detect pre-diabetes so that measures can be taken to avoid full onset.

4. Homocysteine

Having elevated levels of homocysteine in the blood  is associated with atherosclerosis and blood clots. High homocysteine levels have been associated with increased risk of heart attack, bone fracture, and poor cognitive function.

5.   Vitamin D

With heavy use of sunscreens, working inside and living in areas without a lot of sunshine, it can be difficult to obtain optimal levels of Vitamin D.  Having a deficiency of this super nutrient, Vitamin D,  has been linked to many health issues: osteoporosis, increased fracture risk, cancer, autoimmune dysfunction, cardiovascular disease, multiple sclerosis, lowered resistance to colds and the flu, type 1 diabetes, and hypertension. 

With a simple blood draw to test your levels, you can then discuss with your doctor if supplementation with D3 or other means to increase your levels may be a good option for you. 

Don't miss this:  Certain foods can provide sunscreen benefits. Tap here to learn what to eat before a day in the sun for protection!

6. B12 

It is not uncommon for someone following a vegan or vegetarian diet to be low in vitamin B12. But, you can eat meat and still be deficient as well.  Some other disorders can cause it, too, and having lower levels of B12 can cause a host of silent health issues:  a type of anemia that can result in neurological symptoms such as walking and balance disturbances, memory loss, cognitive decline, confusion, and dementia: as well as potential infertility and autoimmune disease.

7. VAP Cholesterol Test

You have probably been tested for total cholesterol, HDL, and LDL levels.  However, the VAP Test takes a closer look at your LDL levels (or your bad cholesterol level) and that closer look can actually be very important as not all types of LDL are related to an increased risk for heart disease. The VAP test is a specialized test that detects the small, dense type of LDL that contributes to the rise in heart disease risk that could help you counteract its affects with the right plan from your doctor.

So, don't fear the needles! Annual blood tests do play a critical role in your health as they provide big hints as to what is going on in your body even though you or someone in your family may be symptom-free.  You then can counteract what is going on with lifestyle changes or at least look even closer to find what is best for you.

For Even More On The Topic . . . 

• Those medical forms can pile up!  Let this easy method help you get your medical records organized quickly. 

• Have you heard of concierge medicine? If not, I promise, you will. Let me tell you more about it.

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Create Delicious, Healthy Dinners All Week In Record Time

Raise your hand if you like quick, easy solutions! Yes, I thought so. My hand is up, too! But, how about quick, easy, and effective solutions? Even better!

This healthy dinner strategy hits all those requirements for you with a quick and healthy vegetarian sauce that will make five different 20-minute dinners that are tasty and full of goodness.  If you have a busy week coming up but still have mouths to feed, including your own, and don't want to succumb to take-out, let me help.

Come see how simple it is, but first, a bit on why this sauce is so special!

Health Benefits and Shopping Tips For The Best Red Peppers

The main vegetable in the sauce (which is used in all the dishes in various amounts) is the red pepper. Here are some facts and shopping tips on the glossy, glorious red pepper and why you may want to make this sauce and include it in your diet:


1.  That rich, red color means business.

As shown by their bright red color, red peppers are rich in the pigment beta-carotene, which is converted by your body to retinol, a form of vitamin A. Vitamin A is necessary for eye health and maintaining healthy skin, your immune system and many other bodily functions.


2.  Better to choose red over green.

Although all bell peppers are good sources of vitamins A and C, red bell peppers contain larger amounts of these vitamins than bell peppers of other colors.


3.  Everything gets better with age, doesn't it?

Red bell peppers are actually green peppers that have been given more time to ripen on the vine in the sun producing a sweeter flavor along with that rich color and amazing host of nutrients.

4.  Red peppers help decrease the damage we cause.

Due to their high concentration of vitamins A and C, roasted red peppers are a rich source of antioxidants that prevent damage by free radicals. Vitamin C is a faithful immune system supporter and both vitamins A and C together help the body repair itself after it has been injured or stressed. And, look around, a lot of us are stressed!



5.  Red bell peppers contain phytochemicals that are hard to pronounce but help us so much!

Lutein and zeaxanthin are two carotenoids found in the lens and retina of the eye.  Consuming foods that contain lutein and zeaxanthin, like red peppers, may slow the development of macular degeneration and cataracts.



6.  Choose organic, when possible. 

Bell peppers of all colors are heavily sprayed with pesticides - in fact, they usually are on the top of the dirty dozen list of fruits and vegetables sprayed the highest. Pick organic, if you can.

One Sauce For Many Easy Dinners

These fast, healthy dinners start with this quick sauce.  If you use the jarred peppers (and some brands are very good), it comes together in 15 minutes and makes about 8 cups of sauce. It freezes well, too. Although it can be used right away, as most sauces, it is better the next day so perhaps make this over the weekend to use all week.

Please don't miss the post links below (sentences in bold) explaining the distinction of a few select ingredients and why they can make a difference for your family's health.  If you are interested, I also link to actual products below that I use and find to be of excellent value as well as a much healthier choice.

Roasted Red Pepper Sauce

Gather

• 1 large onion, roughly chopped
• 8 garlic cloves, roughly chopped
• generous sprinkle of Himalayan pink salt 
• 1 teaspoon white miso paste (optional)
• 3 tablespoons tomato paste
• 1 teaspoon smoked paprika 
• 1/4 teaspoon cayenne or red pepper flakes
• 1 cup red wine (optional)
• 1 cup vegetable or chicken broth (2 cups if not using wine) You may need more of this.
• 6 cups chopped, organic roasted red peppers (drained and rinsed if jarred) or freshly roasted

immersion blender

Now do this

• Saute the onion and garlic in a few teaspoons of water and keep stirring until soft.  
• Add tomato paste, salt and miso and stir for a few seconds to incorporate.
• Add paprika and cayenne and stir for another few seconds to incorporate. 
• Add wine, broth and peppers. Stir well.
• Heat together for 8-10 minutes.
• Take off the heat.
• With an immersion blender, blend until smooth leaving bits of chunks of red pepper.  Add more broth by a teaspoon at a time if necessary to thin the sauce, but leave a thicker consistency.  You can always add liquid later.
• Taste and adjust seasonings.
• Refrigerate for later use as flavors meld and taste even better a little later or overnight, but you can use immediately if you must.

Don't miss this:  Why Himalayan pink salt, that I linked to above,  is so superior for your health over white table salt and why you should make the simple switch today.

Five 20-Minute, Healthy Dinners That Taste Great

Here are five suggestions to make (mostly) vegetarian main course dinners for four in 20 minutes. To round out the meal, be sure to tap on my links to side dish ideas in the next section or you can always turn to simple roasted vegetables or a salad and fresh berries with a drizzle of raw honey and Ceylon cinnamon for dessert:

Don't miss this:  Why Ceylon Cinnamon, that I linked to above, is a better choice for your health over regular cinnamon - that may not even be cinnamon at all!  And, why raw honey, that I linked to above, tastes so superior (you won't believe it!) and does so much for your health.


1.  Toss the sauce with some pasta of choice.

• Stir in 1/2 cup of Parmesan cheese to about four cups of sauce.
• Warm on the stove and serve with gluten-free, whole wheat, or whatever pasta you like.  
• Add lots of freshly sliced basil, perhaps a few chopped olives and more Parmesan.

2.  Make a Mexican lentil soup.

• To 4 cups of chicken or vegetable broth, add 1 cup of roasted red pepper sauce.  
• Add 1 cup of cooked beans or lentils, a few chopped tomatoes, 1/2 cup of corn, a teaspoon of cumin, 1/2 teaspoon of oregano, a chopped chipotle pepper, some pink salt and a few handfuls of spinach. Heat gently.

3.  Create pink vegetarian fried rice.

• Cut up four cups of seasonal vegetables of choice in small pieces.  
• In wok or pan, heat 1 teaspoon avocado oil, (a high smoke point oil) and saute 2 scrambled eggs.  Remove from pan.  
• Saute vegetables until crisp-tender and remove from pan. 
• Saute 4 cups cooked rice stir frying consistently.  
• Make a well in the center of the pan and add a few tablespoons of red pepper sauce to center of the pan. Add 4 teaspoons soy sauce, a sprinkling of rice vinegar, 1 teaspoon toasted sesame oil to the well. Stir.  Toss well with the rice. 
• Add back vegetables and egg to the pan and toss again.  
• Sprinkle with lots of chopped green onion and a few black sesame seeds.

Don't miss this:  Tap here to find your best egg choice for superior nutrition.


4.  Fire up the grill.

• Marinate two pounds of your favorite fish with the juice and zest of one large or two small limes, pink salt and pepper, 1 tablespoon of olive oil and 1/2 cup of some minced fresh herbs for 10 minutes. 
• Warm 1 cup of red pepper sauce.  
• Grill fish and drizzle red pepper sauce over fish. Garnish with herbs of choice.

5.  Fill up the center.

• Slice 8 small zucchini in half and scrape out the center seeds.  
• Place a few teaspoons of rice or quinoa combined with finely chopped greens like kale or spinach in the center.  Season well with pink salt and pepper.  
• Drizzle a few teaspoons of red pepper sauce over each and top with feta cheese. 
• Bake for 15 minutes in 375-degree oven or until soft and bubbly

For Even More On The Topic . . . 

• Need more healthy entrees? You can't miss with this whole mess of easy dinner ideas.

• How about some great salads to accompany those dinners?  Follow my salad ideas here and get inspired!

• Look here for vegetable recipe ideas that your whole family can pile on their plates.

Do you have an easy way to get several healthy dinners prepped for a really busy week ahead? I'd love to hear your ideas for my next crazy week!

photo: red pepper: photo credit: <a href="http://www.flickr.com/photos/ianfuller/76775480/">Ian Fuller</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc/2.0/">cc</a>
Featured on Jill Conyers blog hop.

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