Supps To Fuel Your Busy Day

A good place to start...
This is what I will call my supplement sandwich...the sups I take every day; the crack to my action packed days.  lol

Equi-Fem, a great multi-vitamin for women...and for my guys out there, Pro-Multi Plus would be a good choice for you.  Read the ingredient list...nothing but pure goodness.

If you want to be prepared to fight off those nasty cold and flu germs that are floating all around us this time of year, this little goodie is a must-have.  Since taking Bio-Immunozyme Forte, I have been able to successfully dodge all of those nasty colds I so often used to be plagued with.  I remember a friend saying, "Your sick again?!"  Well, not anymore.  This Multi supports normal, healthy immune function so you can fight off those bad germs like a champ!
If I do start to feel like a cold is trying to set up camp in my body, I take an extra Bio-Immunozyme Forte for a couple of days and my symptoms quickly go away.  Victory!  Who in the heck has time to struggle with a cold??
ChondroSamine Plus...the only thing I need to say about this one:  Do you have achy joints?  I don't....anymore!
HCI-Plus...I take one of these with each meal as a dietary supplement.  This one requires much more discussion, which I shall save for your reading pleasure some other day.  To quickly summarize in Connie terminology:

Contrary to what most folks believe, most of us do not have enough acid in our stomachs.  And why on earth do we need stomach acid, you ask?

1. Stomach acid protects against bacterial or fungal infections and helps keep the digestive system germ-free. Low stomach acid does not provide this protection and can lead to various infections in the gastrointestinal tract. 
2. Stomach acid helps break food down into easily digestible components. 
3. Stomach acid, also known as gastric acid, plays a key role in the digestion of proteins, carbohydrates and minerals. It helps in the absorption of the important nutrients the body needs. 
4. Low stomach acid causes bloating and heartburn.
5. Stomach acid decreases as a person ages. Essential amino acids and vitamins such as B12 are poorly absorbed and metabolized in cases of low stomach acid.

Optimal EFA-s Caps ...Let me admit something, I find essential fatty acids to be confusing!  The easiest way for me to explain why I feel it is important to include this in my sup regimen...our bodies cannot synthesize (make) essential fatty acids; we must get EFA's from our food.  And because I have not always been a great eater, I feel it is important to get these EFA's in supplement form.
Why do we need essential fatty acids?  EFA’s are needed for healthy skin, hair and nails, for growth and development, for building brain cells, for the structure and function of cell membranes and they serve as precursors to hormones, for generating electrical currents that keep the heart rate regular and for helping to form red blood pigments and for clotting and flowing of our blood. 
Now that's some important stuff!  My hair,  my skin, my brain and good flowing blood... those are certainly things I/we need to be taking care of!
So there it is.  The supplement sandwich I choose to take each and every morning.  The crack to my busy day.  Yes, we should all strive harder to get all of these wonderful nutrients through the food we put into our mouths every day.  For me (and most of us out there), not every day allows us the time and opportunity to prepare those delectable nutrient dense foods that will provide the proper fuel our bodies need.  For those busy days, my sups are the next best thing.  
Your body is your castle.  Treat it as such!

 Image result for your body is your castle image


Mom's After Thanksgiving Turkey Soup


It only seems befitting that I would write this post today...today, marking the 1st year anniversary of my Mom's passing.  I cant believe it has already been a year.  My Mom, such a beautiful woman who taught my brother, sister and I so much about life and the many lessons it has to teach us.
Many would be surprised at the emphasis my mother placed on manners and etiquette. No elbows on the table at our house!  Growing up, we might not have had as much as others, but my Mother certainly taught us the beauty of sharing a good meal with others.  The love she placed on the table with her meal preparations and presentations spoke loudly of the love she had for us.
This year after sharing a delicious Thanksgiving meal at my brothers, he wrapped up the turkey carcass and tucked it in the trunk of my car and said, "There, now you can make Mom's Turkey Rice Soup".  Great.  What a responsibility to carry on my Mom's tradition of making this delicious soup that symbolized the finality of the Thanksgiving holiday.  Once this soup was simmering on the stove, we all knew (with a little relief) there were no more Thanksgiving leftovers to be consumed and we could finally move our focus on to the next joyous holiday celebration...Christmas!
This year for Thanksgiving, I was delighted to have my house full of young ones...my son, his adorable gfriend, my beautiful niece...and other treasured friends.  Things were busy and fun.  On several occasions I think I said, "Ugggg...I'm not going to do the soup...I don't have time".  My niece was the one who cheered me on. "No Aunt Con, you have to!  You have to do it for Grammie",  So I did.  
It isn't really a difficult task. I don't know why I even entertained not doing it.  The day after Thanksgiving, while we were busy with other things, I simply tucked the large (and ugly) carcass into a deep stock pot that I only drag out on rare occasions...because it is way too large for everyday cooking activities.
All I needed to do, was to put the lovely carcass in the seldom used stock pot, along with H2O, pepper corns and a few bay leaves...put the lid on and leave it alone to  gently simmer while I ran a couple of errands with the kids; trying to make the most of our holiday time together.  That evening I covered and tucked the whole lovely mess in the fridge.  The next day when I pulled out the carcass, I was amazed at how easily the meat obediently fell from the bones and stayed behind in the luscious broth that remained. 
I transferred this golden broth and meat into a more manageable sized stock pot and simply added:  chopped carrots, celery and onion...and once again I let the simmering magic occur while I busied myself with other things.  After a couple hours I added 3 cups of rice, cooked that until done and wa-la...my Mom's luscious Turkey Rice Soup was ready to be served. My youngest son said it was awesome.  That is all I needed to hear.  Those are the only words any Mom ever needs to hear. 
As easy as it was, I was carrying on my Mom's tradition.  She would have been proud of my efforts.  As a mother, perhaps we don't realize it is the simpler things we share with our children, that will someday be the big things they will cherish and remember. 
I love you Mom.   



Supplement Store Grand Opening!



Well here it is....finally!  I have aspired for the longest time to make an addition to my website where you can order quality supplements.  REAL supplements vs. the pretend ones you pick up and throw in your shopping carts along with your toilet paper, light bulbs and frozen green beans at Wallie World!

As a Certified Nutrition Therapy Practitioner, I am super excited to be able to offer these quality products to you. 
Why do I want to make Biotics products available to YOU?  Because they are REAL my friends, and to state it simply and honestly...they will make you feel great!  These superior products are all natural, organic, plant and animal based.   If you want to run like the wind from 6 a.m. until 11:30 p.m. every day like me...I suggest you give them a try! 

More nitty gritty on these fabulous products:
Biotics Research Corporation has been a leading manufacturer of specially designed nutritional products for over thirty years.
Their products are thoroughly researched and intelligently designed by innovative scientists. At Biotics Research Corporation they manufacture their own branded products on site, in state of the art facilities, allowing for complete control of the entire manufacturing process. Products are based on a fundamental premise: Nature teaches; we learn and apply her lessons.
By blending the best of science and nutrition, Biotics Research Corporation utilizes only the highest quality of neonatal glandulars. Biotics uses a unique vegetable-culture base that is from organic, non-soy legumes, high in antioxidant enzymes and phytonutrients.
If you have any questions about any of the supplements or would like to know which supplements would be the best fit for you, please send me a message today at buttergirlgoesorganic.com.  Together we can run like the wind!
You can enter the sup store from my home page...let me know if you need any help!
Thank you Olivia for helping make this happen!  XXOXO



Easy Roasted Chicken

Written for the River Current Publication

My friend Jack...so proud of his chickens.

I learned a new word recently and to be honest, I’m surprised I have never heard this word before.  Orthorexia.  Orthorexia describes someone who obsesses and fixates upon eating healthy, pure food.  Now this may surprise you…but I am not that person. 

My goal is to be informed.  Never to be pushy or preachy or judging of others….when it comes to food anyway…lol.  I love hanging out with what I call, like-minded people.  People who think like me and respect learning about health and nutrition.  It is often when I am with these sort of folks, that on occasion I find myself feeling embarrassed as they chastise a waiter because the restaurant is not serving organic butter or because they don’t know where the foods they are serving have come from…or most importantly, if they are not organic.

I was at a party once when a young (orthorexic) lady literally ran out of the room when a beautiful cake was brought to the table in celebration of a birthday.  She was horrified to even be in the same room.  I on the other hand, anxiously awaited my serving and joined in the joyous celebration amongst friends and family.

I have this theory; we must learn to live in this big world that surrounds us.  And if that means having an occasional ‘treat’ that isn’t typical of our preferred food preferences…that’s ok.  I am sometimes surprised when I am in a store or restaurant and people will make an effort to apologize to me, for what they are purchasing or eating.  And even more uncomfortable, sometimes I feel they are watching with great interest to see what I am eating.  Eek!  I guess if we have to apologize, then perhaps we shouldn’t be eating it in the first place?  A friend of mine calls it a ‘once in a while treat’.  And I am 100% ok with that.   I have said it many times; all things in moderation folks.

Be informed.  Make wise choices whenever possible.  And for those moments when a friend offers you a piece of cake, say “Heck yea…I would love to share a piece of cake with you.  Where’s the ice cream?”

This recipe is for Barb.  When I was leaving work tonight, she asked me for some healthy recipe ideas.  She shared how hard it was for her to cook healthy, because she lives alone.  She is wanting to clean up her diet and already has some great ideas as to where she will start.   

I suggested she try roasting a chicken for dinner and then enjoy it sliced on a salad or in a wrap the next day for lunch or dinner.  We discussed cooking larger portions so she could cook once; eat twice.  I’m a big fan of making a pot of soup on the weekend and packing it in my lunch during the week.  With fall right around the corner, soup recipes will soon be on the way!

Not exactly a roasted chicken pic; but it is a roasted chicken...
and he looks so fine, doesn't he?

Easy Roast Chicken
1 whole chicken (3 to 4 lbs.)
Sea salt
1 lemon, quartered
2 sprigs fresh thyme
2 sprigs fresh sage
2 small onions or leeks; sliced
½ bag baby carrots
1 cup dry white wine (If preferred, substitute chicken broth)
1 cup filtered water
1 Tbsp. butter
Freshly ground black pepper

To prepare:

1. Preheat oven to 350 degrees.

2. Wash the chicken and pat dry with a paper towel.  Sprinkle the inside with salt, then add half of the lemon wedges and herbs.

3. Place the chicken in the middle of a roasting pan and arrange the onions and carrots around the chicken, along with the remaining lemon wedges.

4. Add the wine (or broth) and water. 

5. Rub the butter over the chicken.  Sprinkle generously with salt and pepper.  Cover the pan and bake for 1 ½ hours.

6. Uncover the chicken, baste the chicken and bake uncovered for another 15 to 20 minutes or until internal temperature is 165 - 170 degrees.


Creatively Packing School Lunches for 12 Years! No Bake Chewy Granola Bars

Written for the River Current Publication

Is it just me or does it seem like summer never really fully arrived?  How can it already be time for the kids to be heading back to school?  With my normal sadness, I helped my youngest with his return to college last week.  It has been a busy summer around our house.  Why does it seem when the kids are around, everything always seems to be so hectic, hurried…and happy!     

Nothing is more pleasing than to sit at the table and share a meal with my boys.  As mothers, it must be our instinctual need to provide nourishment for our children…no matter how old they are! 

I always enjoy sharing with others how my youngest never, EVER purchased a school lunch.   Every day, from grade one thru twelve, there was a lunch to be packed.  This was not at my insistence, but rather was by his choice.  Do you know how challenging it was to come up with new and different things to pack for a child who was a picky eater for twelve years?
When he was younger it was a little more fun to play with my creative side when packing his lunches.  I would cut his sandwiches out like hearts, flowers or stars and happily tucked little love notes into his lunch box.  (Did you know you can take a spoon (or any blunt edge) and ‘write’ a message on a banana and by lunch time the bruising on the banana will spell out the message?)  How cool/fun/embarrassing is that? 
Of course the day came when he said, “Will you please, please not cut my sandwiches into shapes anymore!”  The real killer was when he asked why he couldn’t have store bought cookies like the other kids…instead of the ones I made from scratch.  Are you serious? 
Admittedly, there were a few days along the way when I asked, “Are you sure you don’t want to just buy your lunch today?”  But we prevailed and met the challenge.  He endured 12 years of my creative (and not so creative) lunches.    
The most beneficial aspect of packing your child’s lunch is that you are able to maintain some influence in their dietary selections when they are away from home.  Believe me, I have sat in a high school cafeteria shocked by the a la carte items the kids would purchase for their lunches.  Give them some freedom and a pre-paid lunch card and it is a full-blown junk food jamboree!

Try to think of ways to enhance school lunches and snacks to make them more nutrient-dense and sustaining.  It might be wise to avoid introducing new foods with your lunch box ideas.  Perhaps you can focus on variety and/or new ideas at dinner!  Often I would repeat the same things I knew my son would eat, over and over again.  Kids seem to be comfortable with repetition; things that are familiar.  Hey, I grew up on a peanut butter sandwich in my lunch almost every day and lived to tell the story. 

Some of the best ways to get kids to eat the healthier foods you pack in their lunch is to make it look exciting! Try using a rainbow of foods to brighten their day.  Avoid silly sugar-laden processed snacks.  Include healthy fats which are vitally important to growing kid’s brains and for sustained energy throughout the day.

The mere thought of those crisp brown paper bags filled with goodness and love can still make me smile.     

Homemade Chewy Granola Bars
1/2 cup raw sugar
1/2  cup honey
1/3 cup coconut oil
1/4 tsp. fine sea salt
1 cup all natural crunchy peanut butter
2 tsp. vanilla extract
4 cups crisp rice cereal (I used organic chocolate gluten-free rice cereal...winner!)
2⅔ cups old fashioned oats
1/2  cups ground flax seed
1/2 cup mini chocolate chips

1. In a large bowl, combine oats, crisped rice cereal, and ground flax seed. Stir with a large spoon until well combined. Set aside.
2. In a medium saucepan, stir sugar, honey, coconut oil, and sea salt over medium heat. Bring to a boil. Stirring constantly, boil for exactly 1 minute until the mixture combines and sugars dissolve. Take pan off the heat and add the peanut butter and vanilla extract. Stir until smooth. Pour this peanut buttery honey deliciousness over the oat/rice crispy mixture. Stir until well combined.

3. Let mixture sit for about 5 minutes. Meanwhile, line a large cookie sheet with parchment paper. Pour the granola mixture onto cookie sheet. Press with a second cookie sheet to flatten.  Immediately spread the chocolate chips on the top and press again.
4. Once the bars have cooled completely, slide mixture out of the pan. Cut into bars…5 bars across and 7 bars down.

To Freeze: Wrap each bar in plastic wrap. Place in a freezer safe zip lock bag and freeze. In the morning, pull out a bar and put it in lunches. By lunch the bars have thawed, becoming soft and chewy again.



One Size Never Fits All * No-Bake Chocolate Almond Bars

Written for the River Current Publication

I often sit quietly and listen to the gals at work chat about food and the current diet trends they are entertaining.  It is interesting to hear of their successes and struggles.  I remember a few years ago working in an office where the gals all had a neat little calorie calculator for a certain diet plan that was popular at the time.  I was intrigued and fascinated as they tediously tracked and monitored their calorie intake…listening to their strategies of manipulating the plan so they could have dessert (or a beer or two) on a Friday night. 

There was great comradery in their efforts and to be honest, for some crazy reason I felt left out.  I wanted one of those damn calculators too!  (Don’t scream, but I have never been invited to participate in this Calorie Counting Club.  To give you an idea, my nickname in high school was Stick Woman...ugh.  Stick women are never invited to play in these weight watching games.) 

One thing I have learned after years of listening (combined with my nutrition training), is that diets are not ‘one-size-fits-all’.  If one individual is having great success with a particular diet, that doesn’t necessarily mean that everyone in the office will have that same success.  There is no one perfect way of eating that works for everybody. There is a term for that; it is called bio-individuality.  Everyone has their very own specific needs for his or her own health that is specific to them…according to their age, constitution, gender, size, lifestyle and ancestry. 

We are living in an age of modern nutrition.  This means that almost everyone is on (or has been on) one diet or another, diet books are best sellers, and every day we are informed of a new discovery proclaiming the health benefits of a certain food or the best way to lose 10 pounds in a week.  It is impossible to keep up with all of this information and even harder to determine what is pertinent to our own personal health.   

So, what is the answer?  Listen to your body.  It knows what foods you need, when it needs them and what is best for you.  Make small changes like adding more fresh vegetables and fruits to your diet, as well as whole grains.  Learn to pay attention when you eat, so you can decide when you’re full.  Learn to recognize the difference between ‘real’ hunger and eating just because you’re bored or stressed.  Cook healthy foods at home, make better choices when you eat out, and eat out less.  Head to the kitchen and cook real food.  Check out what constitutes a ‘portion’ size so you can stop over-eating at a meal.  Learn to slow down and savor your food instead of rushing through a meal because you have things to do or while working at your desk.  Turn off the TV and enjoy the food that is in front of you and those that surround you.  Eat what I call ‘real food’.

Even though each person is a distinct individual, we all share the same instincts. Don’t ignore the personal messages your body is sending.  We are what we eat.   

Here is a Martha Stewart recipe that I tweaked a bit...it will be great to try out on my ‘dieting’ friends at the office next week.

No-Bake Chocolate-Almond Oat Bars
1 cup smooth almond butter (Or peanut butter works beautifully, if you have that on hand)
1/3 cup honey
1 stick unsalted butter
1/2 tsp. vanilla
2 cups rolled old-fashioned oats *Use oats processed in a gluten-free facility, if you are avoiding gluten.
½ cup chopped toasted almonds
4 oz. bittersweet chocolate (1/1/4 cups)
½ tsp. sea salt

1. Coat an 8-inch square baking pan with cooking spray.  Line with parchment paper.

2. Melt almond butter (or peanut butter), honey and butter in a saucepan over medium heat; stirring frequently.   

3. Remove from heat and add chocolate; stirring until melted.  Add remaining ingredients; stirring until combined.

4. Pour mixture into prepared pan.  Refrigerate until set up; at least 3 hours.  Remove from pan and cut into 24 bars.  Store in refrigerator up to 3 days…if they last that long!



Celebrating Zucchini Season!

Well it is that time of year again.  You know, that time of year when everyone you know has an abundant crop of zucchini they are more than happy to share.  And because I enjoy zucchini, you will never hear me complaining!  I think what I enjoy most about zucchini is its versatility.  You can enjoy zucchini as an appetizer, entrée, bread or dessert.  You can eat it raw, steamed, grilled, fried, baked or sautéed; and oh my goodness, you can even enjoy zucchini ice cream!  I think you get the picture.  When life gives you an abundance of zucchini, it’s time to get yourself busy in the kitchen!

On occasion, you will stumble upon those who turn their noses up to this friendly vegetable.  Perhaps these unfortunate ones had a mother who made them eat a bland version of stewed tomatoes and zucchini when they were a child?  I find it hard to understand zucchini dislike, because (to me anyway) zucchini doesn’t actually have a distinct texture, flavor or smell.  And for those folks who believe they do not like zucchini, I have a confession to make.  I have on occasion served this scrumptious squash; secretly shredded or disguised, to many an unsuspecting soul. 

And why on earth would I do this?  (You guessed it…because zucchini has a plethora of nutritional benefits to offer!)  At just 21 calories per cup, zucchini is a welcome addition to a calorie-controlled diet.  This versatile summer squash boasts a rich nutritional profile; serving as a good source of dietary fiber, and offering vitamins C and A, phytonutrients, folate, manganese, potassium, copper, phosphorous, omega-3 fatty acids, zinc, niacin, protein, vitamin B1, B6 and B2.   And now may I ask…what’s not to like?

I will leave you with a funny comment a gentleman once made when asked what he does with large overgrown zucchini:   1. Install some wheels on it.  2. Park it illegally.  3. Call the city to tow the damn thing away....that's what I do...
Zucchini Coconut Bread
3/4 cup all-purpose flour
3/4 cup whole wheat flour
1/2 tsp. baking soda
1/2 tsp. baking powder
1/2 tsp. salt
1/2 tsp. cinnamon
1/4 tsp. nutmeg
1 1/2 cups shredded zucchini (squeezed and drained in a paper towel)
1/2 cup brown sugar
1/4 cup granulated sugar
1/4 cup coconut oil, melted
1/2 cup plain Greek yogurt, at room temperature
1 large egg
1 tsp. vanilla extract
1 cup shredded sweetened coconut


1. Preheat the oven to 350 degrees F. Grease a 9x5 inch loaf pan and set aside.

2. In a large bowl, whisk together flours, baking soda, baking powder, salt, cinnamon, and nutmeg. Set aside.

3. In a separate large bowl, combine shredded zucchini, sugars, coconut oil, yogurt, egg, and vanilla extract.

4. Add the wet ingredients to the dry ingredients and stir until moistened. Stir in the shredded coconut.

5. Pour the batter into prepared pan. Bake for a good 60 minutes or until a toothpick inserted into the center comes out clean. Let cool in pan for 10 minutes. Carefully remove the bread from the pan and cool completely before slicing.  (Recipe adapted from twopeasandtheirpod.com)



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