Homemade Superfood

This taste awesome and it is so easy to make.  Easier if you have a Vitamix so not real sure how it will mix in any other type of mixer but it doesn't hurt to try!  We seem to be on the run ALL the time and I really hate stopping for a snack in order to tie us over until we get home so this is GREAT for on the go.  Just grab some spoons and go.  A good size spoonful usually does the trick until we can make it home for REAL food!

I take each of the following in these amounts:

1 Cup peanuts

1 Cup cashews

1 Cup sunflower seeds

About 1/8 cup chia seeds.  

A couple TB of whole flax seeds

1 large spoonful each of coconut oil and honey

First put nuts in jar then add the other ingredients on top and blend on high using a tapper to keep tapping it down towards the blades.  It usually takes about a minute.  

Place in a jar and enjoy!  NOTE: You can add whatever you want if these ingredients don't work for you!  Whatever seeds, fats, or sweetener you prefer!  Anything goes!  I use it in the same way any nut butter is used.  Smoothies, sandwiches, cookies, etc.  

LOVE this protein smoothie!

One cup "milk" (whatever your favorite - hemp, cow, oat, 7 grain, coconut...)

5 T Whey

1 tsp Maca Powder

Fruit, whatever you choose.  My favorite which is pictured had frozen strawberries and 1 organic banana.  I prefer fresh strawberries but I used them this morning so I had to resort to my frozen. Whirl in blender and enjoy!

Just know that this particular brand of whey tastes very good.  It doesn't have a grainy texture to it, funny taste, or any of the negatives that pure whey can have.  I purchase it HERE!  I highly recommend it if you want a delicious and "so good for you" pure and natural whey powder.

Powerful Oatmeal

How do you enjoy your oatmeal?  We have discovered many ways to enlist this power house food into our daily diet.  I have to say though that our favorite way lately has been to use these ingredients.  It hits the sweet spot in of the longest, coldest winter I can remember!

It keeps well in the fridge for several days.

First I soak it for up to 24 hours.  Picture above is 10 cups oatmeal, 10 cups water, 1/4 cup apple cider vinegar, and 1/3 cup chia seeds. After the soaking period we pop some in a pan, add a bit of water to desired thickness, throw in some cinnamon, vanilla, honey, and butter.  It is so yummy and so good for you!  Add a bit to your favorite smoothie each morning for a great nutritional boost!

Sometimes three makes PERFECT company

Time once again to enjoy this delicious squash.  Acorn squash is very good tasting and very good for you.  Here are just a few reasons to add some of these to your diet.

1. It only has 115 calories per cup

2. 9 grams of dietary fiber

3. 2 grams of protein 

4. Vitamin A for vision, Vitamin E and B6 plus minerals, potassium and magnesium and 30% of your daily Vitamin C.  Who knew. And I just thought it tasted good and was cheap!

I love using it in many ways. I put it into soup, smash it for quick breads, and even throw in a cupful into my smoothies. Some folks around here like it with salt, pepper, and butter. Some with butter and brown sugar or maple syrup or honey. But whichever way you choose it is worth baking some up and adding it to your meals. I normally cut them in half, wrap foil around the exposed part and bake it at 400 for an hour or so. Pretty much like a baked potato. Very simple and fast! Tell me, do you have a favorite squash recipe you'd like to share?

Do you have a favorite cookbook?

Or rather, a favorite cookbook of necessity? One that stands the test of time, gets used over and over, and needs to get replaced several times! Four times to be exact. I bought my first copy probably 20 years ago. This one shown is the fourth, and it is showing the wear! I love it! Anyone else have a favorite, or a necessary favorite? I'd love to hear about it!

Canning butter

I have been wanting to can butter for a long time and now I can say that I've pulled it off. You can google 'canning butter' and find many ways in which to do it. I began with 11 pounds of butter. (photo shows 12 but I only used 11 for 12 pint jars) HERE are the perfect directions!

I very slowly melted them until nearly boiling.

There is a white layer of foam that will appear on the top when it reaches the boiling point and this I skimmed off and set aside to put in the fridge for later use or you can pour it back in and stir it down. It didn't want to stir down well so I just kept it separate.

I took 12 pint jars and placed in the oven on 250 for 20 minutes before filling them. The seals I boiled and kept hot. I then ladled the hot butter into the jars and let sit until the lids began to pop. At this point I shake the warming jars every 15 minutes to keep it from separating until it consistently seems not to separate. At this point put in fridge for 24 hours until it solidifies and then they can be stored on your pantry shelf for up to 3 years!

To them it's called play, to me, it's called work!

So my advice to ME, and to whoever else out there in blog world can use it; play while it's still play and hope that it never becomes work!!!!!! Maybe I should be writing this post for the kids! (Anyone under the age of 30) For the rest of us though, we have to work 5x as hard to do what children do easily through natural play! Truly, they are my teachers in so many ways. All I have to do is watch and listen and I learn so much about so many things. I love being a mom!

My girls love to join me in my yoga (non religious) practice. I can not help but be amazed when I watch their ease and agility to do something that brings puddles of sweat from me! They just look at me and grin. I know they love 'showing me up.' And they do a great job at it!

Ahhh, the energy of youth.

Me, in a tree? Upside down on a trampoline? Yeah right!

Yoga, naturally for children

I love seeing my kids moving. Especially of their own initiative. Getting our bodies moving is so good for our minds, bodies, and spirits. I must admit though that it is yoga I prefer for my girls. No intense pounding, jumping, stress, or beating up of our bodies as other workouts can bring or even some sports. It's not competitive at all and that's nice. They can feel good about where they are at the moment and know that yoga is a practice and each day brings new beginnings. In this, patience and acceptance is also being learned. My older girls love practicing yoga as well as my younger ones and I am of course the very encouraging mom! I love it myself. In fact, as of late I have been slowly giving up my more intense workouts and trading them in for yoga. (except for Jillian's new kickboxing workout. love it) I have been looking into yoga and the benefits of it more seriously lately than I have ever done and I am impressed with what I'm learning. Especially when it comes to yoga for children.

It helps relieve stress, increases energy, enhances concentration, (we really need that!) it builds strength and focuses on the overall body. We have found some really need yoga dvds at the library for kids and they are a hit. Children are naturally very flexible but in some things they might not be using correct positions which could in time result in structural imbalance. One of the dvds uses songs, stories, games and even animal poses to teach yoga to children. As children regularly practice yoga it gradually brings a respect and awareness of their bodies and encourage them to have the desire to take care of themselves which of course leads to healthier little bodies as they grow. I have seen it my own children since they began practicing. One thing I am hearing often when served a beverage or food is, "Is it all natural and good for me?" As a mom I love the awareness that they are getting and the desires to take care of their bodies and truly seeing them as the temple of God and actually wanting to take care of themselves.

For some folks, yoga is also a form of worship. For us, when it comes to yoga our girls are taught of the benefits that the practice of yoga can bring to their minds and bodies. Such as, endurance, relaxation, strength, flexibility, and focus. We are careful to choose dvds that do not go into the spiritual aspect that some practices of yoga bring. Because in the end, all things are brought back into one in the Lord and for that reason is why we do all that we do. To bring honor and glory to Him.

We found this really fun book at our library and the littler girls can be seen during the day lying on the floor, book open, mats out, and trying to imitate the poses. Yoga with stories.

Basic pot of beans can go a long way

A staple in our house. Yummy, filling, and satisfying. And so simple.

Basic Pot of Pinto's

1-5 lb. bag pinto beans

more than enough water to cover

Bring beans to a boil. Turn off heat and cover for one hour. Or, soak overnight in water. If you soak beans overnight just add ingredients after changing water. If you boil, then cover for an hour and then add ingredients.

1 large onion chopped

2 T. crushed garlic

1 lb. bacon (if desired)

Cover with water about 2-3 inches over beans. Either bring to boil and cook on stove or put in dutch oven and bake in oven. Stove top--bring to boil, simmer a few hours until beans are soft. If using a dutch oven bake covered about 3-4 hours on 350. (keep checking water level)

Salt AFTER beans are finished cooking.

Serving--On day one we will eat as a soup with cornbread or homemade bread. Day two add cheddar cheese to beans and maybe some mexican seasoning and serve with sour cream, salsa, and tortilla chips. Day 3--add to chili. Day 4-Make homemade tortillas and serve bean burritos. Day 5-serve with rice. Either over it or as a side. Homemade bread will round it out. Remember to only take out of the BIG dish as much as you will use for one meal because the seasoning will be different each day.

I knew this would be the reaction I would get!

While in the kitchen this morning one daughter came in and asked, "What's for breakfast mom?" At the time another daughter and I were mixing up a chocolate cake so I answered, "chocolate cake."

The response was one I knew I would get -- WHAT? CHOCOLATE CAKE FOR BREAKFAST?

Sure, why not? It's made of 100% spelt presoaked overnight in buttermilk, sweetened with rapadura, wholesome eggs, vanilla, baking soda, pure cocoa, and salt. Just like a pancake, right?

Daughter says - Yea, but still, plain chocolate cake?

I mixed up a bowl of whipping cream earlier if you want some of that on it OR you could have what I'm having which is -

this

turned into this.

After a peek into the blender she quickly chose the cake with cream! But in reality they had 7 grain cereal and the cake was saved for later!

The shake was made of 1 cup frozen organic strawberries, 1 cup homemade buttermilk, 1 T. chia seeds, 1/2 cup soaked 7 grain cereal, and 1/8 cup maple syrup

Cake was made from - soaking 3 cups spelt in 2 cups buttermilk overnight. Next day add to flour mixture 2 cups all natural sugar, 2 eggs, 1 cup butter, 1 teas. salt, 2 teas. baking soda and just over 1/2 cup cocoa or more if you like it stronger. Bake in 350 oven for 35 minutes.

Whipping cream - 1 pint cream - preferably organic or from milk, 3 T. raw natural sugar and 2 teas. vanilla. Mix until whipped and serve.

Eleven ways I get Chia Seeds into our diets

The amazing chia seed.

The Chia Seed is an amazing food. I cannot begin to tell you how downright nutritious it is! So I won't! But HERE is a link that will tell you all about them and probably even convince you to run out and purchase some for your family. Here are 10 ways in which I use them. I'm sure there are many more ways you can find because it's all about imagination.

Today I chose to put them into juice. I could purchase truck loads of the real thing as shown below but that's not gonna happen! It is far cheaper and just as healthy to put them into juice as I have chose to do today!

You could put them into your homemade kombucha quite easily enough!

I took some empty kombucha and kevita jars (which works great by the way), used a funnel to place 4 TB. Chia Seed into each, then I filled with the juice. They will sit in my fridge for several hours to overnight depending on how crunchy a child decides they want the seeds. That's it. And you will get amazing benefits from this simple mixture.

10 more ways to use CS

1. When I presoak my oatmeal the night before I had 1 C. seed to 4 C. oatmeal, seven grain or nine grain cereal.

2. A favorite buttermilk, yogurt, or kefir/fruit smoothie

3. Let stand in a quart of milk overnight and pour over your favorite cereal.

4. Add into your flour as you make bread, muffins, pancakes, etc.

5. Add them to your favorite soup.

6. Sprinkle over yogurt.

7. Sprinkle onto pizza.

8. Mix into casseroles or quiches.

9. Sprinkle a T. onto the cheese next time you make grilled cheese sandwiches.

10. Add into meatloaf or sprinkle into ground meat as you cook it.

Can you think of other ways this seed can be used in our everyday diet? I would love to hear other ideas. The ways are endless I'm sure.

The Magic of Yogurt and Fats

I found this article extremely interesting. The last couple of months I have read and researched the idea of 'why French women don't get fat.' And while there is much to be said about it, I won't go too far into it other than to say that their diet includes, whole foods, including whole milk products, cheeses, chocolates, creams, etc. And eaten using their built in 'portion control' buttons! Something we all have, we just need to tap into it. Long of the short, I work out 5-6 days a week, for more than a year I've been counting calories in order to stay in a calorie deficit for weight loss. Low and behold I've actually gained 9 lbs. But, I have gone down in size. At any rate, I still HATE seeing the numbers on the scale rise so I new I was doing something wrong. What I realized, through talking with trainers and researching diet and exercise, were three key things.

1. I was working out too hard and for too long each day.

2. I was NOT eating enough in order to fuel my workouts.

3. I was keeping fat to a minimum or not eating fats at all.

These were my mistakes. So for the last month I've cut my daily workouts in half, I'm eating more fats, AND I'm happy to say I've lost 5 pounds! Go figure - I exercise more, count calories, and gain! I exercise less, eat more, and lose. Just to clarify as to what kinds of fats I'm eating along with tons of fruits and veggies are: Breyers ice cream at least twice a week! Pouring raw milk cream into my daily oatmeal, spreading BUTTER on my toast, baking with creme fraiche, using a good amount of olive oil and coconut oil, drinking whole milk buttermilk smoothies, and feasting on whole milk yogurt everyday! Which brings me to this article: Hope you enjoy! (I just want to add that these things are working for ME, I'm just sharing my experiences with my "why French women don't get fat" information. I'm not saying it's for everyone)

The Magic of Yogurt

New Secrets About a French Women Favorite

By now you are well aware of my love affair with yogurt. I've long employed the creamy treat as my "secret weapon" and I've gone to great lengths to expose its beneficial dietary effects. Recently, I stumbled across some nutrition facts about yogurt that shocked me, and I wanted to share them with you.

It turns out that yogurt actually promotes weight loss by accelerating your body's fat-burning capabilities. By eating one half-cup serving of yogurt twice a day for a year, you can lose up to 10 pounds of body fat. This is especially true for those of you trying to lose a few inches in the waistline; many studies have called yogurt the "tummy trimmer."

And here's why: when the calcium in yogurt is broken down in your body, it produces heat inside your fat cells. There's a big scientific word for this process: thermogenesis. Long story short, this helps to burn off the fats cells and convert them into energy and muscle.

Now, what's unique to yogurt in this burn-off process? Many foods contain calcium: orange juice, milk, cheese, ice cream, etc. But it's the living and active cultures in the yogurt that fuel the cellular fat-burning process.

So what are you waiting for? Time to get more yogurt, whether store-bought or homemade, into your diet, and now!

Here are some great tips for incorporating yogurt into your daily diet in place of offenders:

• Swap a few tablespoons of yogurt for mayonnaise in dips, salads and salad dressings.
• Try a dollop of yogurt on a baked potato instead of sour cream. This can work as a suitable replacement in sour cream dips as well.
• Use yogurt in smoothies or milkshakes as opposed to milk and ice cream.
• Try as a soup garnish.
• Make yogurt cheese: Place yogurt in a coffee filter over a container, allow the whey to drip out and mix the yogurt cheese with herbs of your choice (scallions, chives, garlic, etc). Yogurt cheese has the consistency of cream cheese, but contains much less fat. Spread on bagels, crackers or mix into dips.

Buttermilk, Yoghurt, Creme Fraiche, and Pizza

I'm trying to decide which of the 3 I prefer using in my kitchen. For sweets and delicate tasting dishes the creme fraiche can't be beat. For smoothies and soaking my whole grains in I have to go with the buttermilk and yoghurt! Either way, cultured raw milk products are so, so good for our bodies. I make all 3 products from our abundance of raw milk and the money saved, especially in the yoghurt department is so awesome. I made this half gallon of yoghurt for less $2.oo. That is way cheap compared to the store!

In order from left to right:yoghurt, buttermilk, creme fraiche, and pineapple, creme fraiche, and maple syrup "ice cream." The ice cream may be last, but oh man, is it ever delicious!

Homemade Yoghurt using Raw Milk

1/2 gallon milk heated to 110

pull out a 4 T. milk and mix with 2 T. plain yoghurt

add mixture to milk and add another 5 spoonfuls of plain yoghurt. P.our into very clean glass jar OR thermos and sit overnight in warm spot. I sit the jars of all three by our woodstove. (store bought milk can be used)

Buttermilk

One quart raw milk and 1 package starter (I get my starter here)

mix together well and sit in warm place overnight. (store bought milk can be used. Store bought buttermilk can be used as a culture as well. Add about 1/2 cup to a quart of milk and keep in warm place.)

Creme Fraiche

1 pint good quality cream

1 T. commerical or whole milk buttermilk, commercial creme fraiche, or some from previous batch. Mix both together and let sit from 12-24 hours or until thick.

Creme Fraiche (my favorite recipe and the one I use.)

3 Cups heavy, good quality cream

1 Cup organic sour cream

Mix together well and let sit in warm spot until thick. Usually 16 hours or so.

For the creme fraiche "ice cream" we mixed 2 cups creme fraiche, about 10 large chunks fresh pineapple, and 1/2 cup maple syrup. Mix well in blender and freeze.

Homemade whole wheat pizza using creme fraiche as sauce.

The night before prepare the crust by mixing together 3 Cups whole wheat, 1 stick softened butter, 1 cup yoghurt or buttermilk, and 2 teas. sea salt. Let sit in warm spot for 12-24 hours.

Sauce

2 cups creme fraiche

1/2 cup sundried tomato spread

2 T. crushed garlic sauteed in olive oil

1/2 cup feta cheese (only because I had it)

mix well and set aside.

Saute whatever veggies you like for only a short few minutes so as not to overcook them since they go in the oven for 10 minutes too. Just until they start to color. We used garlic, peppers, onions, mushrooms, and zucchini.

Prebake the crust for 20 minutes on 350. Let cool just a bit and spread on sauce, veggies, and your choice of cheese and bake another 10 minutes at 350!

Then enjoy! Complete the meal with your favorite drink!

Homemade Tooth Paste Powder

I found this while rummaging through an old magazine I had. Thought I'd share it.

3 T. oak bark

6 T. comfrey root

3 T. horsetail grass

1 T. lobelia

1 T. cloves

3 T. peppermint

Combine together and brush. I love the idea of having this concoction to use because I don't have the healthiest teeth. I'm hoping this will help.

Juicing and The Dirty Dozen

We do a lot of juicing around here. That's what makes summer and spring my favorite seasons....the abundance of fresh foods priced at their best! However, choosing the best of the produce can be a bit tricky at times depending on where you shop. Local farmer's markets, road side stands, and of course your own garden are the best places to find organic or mostly organic produce for the best price. But when that isn't possible and the grocery store is our only option then we need to look closer into 'where' the produce is coming from. Try to buy from products from the USA as much as possible, and if you are able to, and can afford it try to find organic. We have an awesome grocery store in our area that sells 'in season' organic produce for an affordable price. Many times, I can find organic for only pennies more than non-organic. Another thing that is helpful is knowing which fruits and vegetables are the considered the 'worst' and 'best' when it comes to choosing what our family likes. Here is the 'Dirty Dozen List' that I found and memorized. It is good to know that not ALL produce could or should be considered best to buy organic.

The 12 most contaminated

peaches

sweet bell peppers

celery

nectarines

strawberries

cherries

pears

imported grapes

spinach

lettuce

potatoes

apples

The 12 least contaminated

onions, avocados, sweet corn, pineapples, mangos, asparagus,

sweet peas, kiwi, bananas, cabbage, broccoli and papaya.

Another 'novice' dutch oven recipe

Dutch Oven Quick Rolls (Delicious and easy)

1 cup warm water

1 package dry yeast

2 T. sugar

2 1/2 cups flour

1 teas. salt

1 egg

2 T. oil

Dissolve yeast in warm water with sugar. Add half the flour and salt and beat well. Add egg and oil, and rest of flour and mix until smooth. Cover and let rise until double. It takes about 30 minutes for this. Stir it down well and spoon into a greased dutch oven and let rise again about 30 minutes. Bake for about 25-30 minutes. Rotate oven about every 5 minutes. Place oven on about 5 hot coals with approximately 15 or so smaller ones on the lid. Serves about 12.

Cranberry Peanut power bars

I bought a bar like this the other day at the grocery store. It was really tasty and I know really good for you. I knew that at a dollar that it really wasn't reasonable to treat my entire family so I decided they couldn't be that difficult to make so I tried it out and the results were very positive. I only used these 4 ingredients in this amount

1 C. of the nuts

7 T. honey

1 C. dried cranberries

Melt the honey and add the nuts and cranberries. Grease pan and press mixture in. Then place in fridge until it hardens. In case you care, the entire recipe has 1520 calories!

A quick cast iron tip

If you own and use a Dutch Oven, chances are you know this. But if cast iron cooking is new to you or if you've forgotten how to care for your cast iron cookware then this is for you!! Personally, I value this information because my cast iron cookware products are my favorite items in my kitchen.

Cleaning your pots and pans.

After scraping out all food from your pan, use hot water and a plastic or natural fiber pad or brush to wash out the oven. NEVER, REPEAT, NEVER! pour cold water into a hot pan or you may cause permanent damage! Dry the entire oven and lid using paper o cloth towels, and then re-coat the entire pan and lid with a light coating of olive or vegetable oil. If you have an extremely greasy pan you can use a mild detergent to clean it. Be careful to use a mild detergent. Use one or maybe two drips in the pan and never more that that unless you plan on re-seasoning the pan. Be sure to rinse the oven several times to get all soap out. I recommend you NOT use detergent very often. Do not use a strong detergent or a hard wire brush in cleaning the pan unless, again, you plan on re-seasoning. Your pan will darken and the patina will improve with each use to turn your oven into the ultimate non-stick cookware! Therefore, avoid using anything inside your pan that might damage its seasoned patina!! Happy cooking!

Camping and outdoor cooking

With summer comes camping, and with camping comes, cooking out doors. And since I am a fan of cast iron cooking I would like to share some of our favorite camping meals. (With practice, you too will be able to pull these simple meals off)

Almost Pumpkin Pie~one of the easier dutch oven recipes

Filling:

1 29 oz. can pumpkin

1 T. pumpkin pie spice

3 eggs

1 C. sugar

1/2 teas. salt

1 teas. vanilla

1 C. evaporated milk

Topping:

1 package yellow cake mix

1 C. chopped pecans

1 C. butter

Mix together all filling ingredients. Pour into greased 12 inch dutch oven. Cut butter into cake mix with pastry blender, then mix in nuts. Sprinkle over top. Bake for 1 hour with 8 charcoal briquettes on the bottom and 16 on top. Serve alone, with ice cream or whipped cream, or even when it is cool. It makes a wonderful dish for breakfast.

Banish toxins

These little tidbits from JM online were sure eye openers for me! I'm sure our bodies would function much better is kept free from the many contaminants around us.

In an effort to minimize our consumption of pesticides and other chemicals, we make a point of buying organic good when we can. But foods aren't the only things in your kitchen that can harbor harmful ingredients. By now, I'm sure you all know that you should steer clear of certain plastics and not use disinfectants and cleaners that contain poisonous chemicals - but do you know why these things are harmful? I know some of you may say, "We grew up with lead paint and other chemicals and we're fine." It's true that we didn't know how harmful some products were years ago, but because we didn't know, does that really mean you're fine? Do you know exactly what's going into your body these days? Here's a little list to help - these are some of the biggest hormone offenders that could be in your kitchen:

Bisphenol A (BPA): BPAs are chemical compounds that are added to plastics to make them more durable, commonly found in the linings of food containers, beverage cans, some baby bottles, and drinking bottles, and they can leach out into foods and liquids. Harmful side effects from consuming them can include increased risk of breast cancer and prostate cancer, infertility, PCOS, and insulin resistance (which in turn can lead to type 2 diabetes). To be safe, store foods in glass containers, drink from stainless steal water bottles, and do your best to avoid canned foods. HERE is a link to read more on this canned foods. I must admit, I have MUCH to be working on when it comes to feeding my family. This knowledge I have been learning has definitely been an eye opening experience for me!

Polychlorinated biphenyis (PCB's): These major endocrine disruptors are chlorinated chemicals that were used as coolants and lubricants in electrical equipment; they may still be found in old fluorescent light fixtures and some electrical appliances. Because of evidence that they built up in the environment and caused harmful health effects, their manufacture was banned in the US in 1977. Because of their persistence in the environment, however, farmed salmon and certain freshwater fish have PCBs circulating in their systems. Don't take chances when you eat fish.

Volatile organic compounds VOCs): These are chemical compounds emitted as gases by such seemingly innocent everyday products as paints, plastics, cleansers, solvents, air fresheners, dryer sheets, dry-cleaned clothing, and cosmetics, and they can cause you endocrine system a whole mess of problems. I'm talking nausea, headaches, drowsiness, sore throat, dizziness, memory impairment, and - the the long run - possibly cancer. For kitchen cleaning projects, switch to all vinegar, and lemon juice.

Chlorinated products: We all grew up with them - white paper towels, white paper napkins, and white coffee filters. And most of us don't think twice about what these products mean for our endocrine systems. But it's not good: The Environmental Protection Agency found that dioxins, the by-products of many industrial processes involving chlorine, including pulp and paper bleaching, are 300,000 times more carcinogenic than DDT (a synthetic pesticide now banned in the US). How's that for a wake-up call? Keep yourself and your family safe and stick to products labeled chlorine-free, or PCF. Your hormones will thank you. Jillian Michaels