Shells Famous Bean Burrito Mix!

Shell's Famous Bean Burrito Mix!  Can be made entirely from food storage if necessary! Freezes well too!

2 cups cooked rice
2 tablespoons olive oil
1 medium onion, diced
3 cloves garlic, finely minced
1 can of green chiles - Optional 
1 teaspoon cumin
Salt and pepper to taste
1 Can Diced Tomatoes
1 can (15 oz. each) pinto beans with liquid  (Or prepare from dry beans first)
1 can (15 oz.) Black Beans, drained and rinsed  (Or prepare from dry beans first)
1 1/2 cups water
1 (10 oz) package frozen corn or 1 can whole kernel corn, drained 
6 green onions, white and green parts finely chopped - optional
1/2 teaspoon onion powder
16 burrito-sized (10-inch) flour tortillas
2 cups shredded Monterey Jack cheese


(If using dry beans, pressure cook, or crockpot SEPARATELY, the day before) Cook rice; set aside.  Meanwhile, heat oil in large saucepan over medium heat. Add onion, garlic, and cumin; season with salt and pepper. Cook, stirring occasionally, until onions are softened and golden, being careful not to let the garlic burn.   Add can of pinto beans with juice and mash gently in the pan (a potato masher or fork works great here). Add the can of black beans and the water and stir to combine. Bring to a boil, reduce heat to medium and simmer, stirring occasionally, until thickened, 10-12 minutes, being careful not to let the mixture stick to the bottom of the pot. Add diced tomatoes and corn; cook to heat through, 2-3 minutes. Stir in onion and garlic powders. Remove from heat; stir in green onions (if using) and cooked rice.

Heat tortillas in microwave for about 30-45 seconds or until all are warmed through. 

If eating fresh, layer burrito mix, shredded cheese, avocado, and even lettuce and tomatoes if desired.

This recipe works great prepared ahead and made into freezer burritos.  Just be sure to use the small fajita size tortillas, otherwise it is hard to reheat them.  They are cold in the middle if you make them too big.


Recipe adapted from Mel'sKitchenCafe.com

Frozen Shoulder Syndrome - Natural Remedy

Frozen Shoulder is the lay mans term for what is medically termed  "Adhesive Capulitis."  Most Dr's will say that they do not know what causes it, and that there is no known "cure".

My experience with this "disorder" started when I woke up in the middle of the night in excruciating pain, unable to move my shoulder, arm, or even the slightest movements in my hand.   I had not had an "injury" so to speak with my arm, and had even been playing volleyball every week for the last several months.  So a week later when I finally went to the Dr. and received this diagnosis, I was not comforted to hear that a typical Frozen Shoulder lasts usually a minimum of 2 months and as long as 5 years.  I have known people personally that have had surgery for correcting this problem as well.  Whether or not that is a reliable fix, I am skeptical.

As I mentioned before, they don't know what causes it.   Honestly I think it is somewhat of a "copout" diagnoses that is given when everything else is ruled out.   No torn rotator cuff, no broken bones, etc.
I am not one who generally goes to a Dr. for advice, unless there is something beyond my ability to handle, and in this case it was the pain.  Once I got that under control, I was able to focus on fixing the arm myself.    When I DO go to a Dr., I use a Naturopathic Physician.

Through a weekly regimen of massage, stretching, and using Essential Oils, I was able to see a huge improvement within 2 weeks from starting the treatments.  Now 5 weeks later, I would say I am at about 98% of normal function in the arm.   There are still signs of weakness from literally not using it for several weeks, but the ability and range of motion are totally back.

Just a note, not all massage therapists are equal.   It is necessary to have a MT that is well trained, and knows how to perform deep tissue massage WITHOUT bruising your entire body.   Bruising, though sometimes a side effect, is not the best way to accomplish healing.   You will definitely feel it later, but it should not overshadow the original problem you went in for.    And a good MT will tell you to drink lots of water to flush toxins out of your body, as well as ice the areas that deep tissue massage was performed.  It is also important to listen to your body, and let your MT know if something is hurting more than is good, and if you think you need to stop.

Although my knowledge is really quite small about exactly how Essential Oils work and the science behind using them, I did look up some instructions on how to create blends for yourself, and I created a recipe that worked for me in helping with the inflammation and healing of my Frozen Shoulder.

It is important to ad the oils in the order they are listed:

Added in the following order:
1 oz. Fractionated Coconut oil (or fill a 10ml bottle 3/4 full with Fractionated Coconut oil)

Winter green - 3 drops
Peppermint - 2 drops

Basil -15 drops
Birch  -10 drops
Frankincense -8 drops
Lemongrass - 15 drops

White Fir - 12 drops

Lavender - 4 drops
Lemon - 4 drops

Now just to cover my @$&  I need to say that these statements have not be evaluated by the FDA and that this information is not intended to be used as medical advice as the author is not a physician.  This recipe has not been proven to treat, diagnose or cure any of the above mentioned ailments.  Blah blah blah, yadda yadda... :-)

Preparing for an Earthquake w/ the Earthquake Lady!

 According to a KSL news cast on April 17, 2012:


"The infamous Wasatch Fault Line is 240 miles long, extending from Malad City, Idaho south to Fayette, Utah.  The Brigham City, Weber, Salt Lake, Provo and Nephi segments of that fault run through the most populated areas of our state.

At least 23 magnitude seven quakes have hit these segments over the past 6500 years - an average of a big shakeup every 300 years.

"I don't want to say we're overdue, but based on this paleo-seismic evidence and the geologic evidence from trenching the fault, it would not be unexpected for one to happen soon," Koper said.
Tomorrow, five, fifty, a hundred years from now? The experts don't know but say it will happen."

These so called "rumors" of Utah being long overdue for a quake are really more than rumors.  There is much scientific evidence pointing to the likely hood that "the big one" is coming.

This past Thursday, I attended a local presentation about earthquake preparedness.   The presenter was Maralin Hoff, otherwise known as the "Earthquake Lady."  Below are my notes from the meeting as well as photos of her display.   I am also including links to all of the handouts that were given, as they are available on the Utah state website.

Click on Photo to see details

The first thing she discussed was our immediate responses to an earthquake when we feel one starting.  Most of us know to "Take Cover" but it is also important to stay put.   An earthquake can cause an upset stomach, dizziness, nausea, etc.   So you shouldn't try to move about during one, other than to get to a safe area.

Click on Photo to see details

Safe areas include the inside solid walls if you are in a church or commercial type building.  The center wall in home nearest the hall is usually the safest area.  Stay away from window walls or outside walls.

Train your brain to know and get to these safe areas.  Door frames are generally recognized as safe as well as Bathrooms (commercial bldgs.), closets, or hallway.

It is a good idea to go through each room at home with your family and at work with your employees and/or co-workers and talk about which areas are safe.

We have lots of options for protecting ourselves.  But the most important thing is to drop, cover, and hold,  protecting our heads is #1.  If you are under a parking garage go to the nearest pillar.  Pillars are the safe part of the structure.   Maralin jokes that we should hug it and pray-- alot.

Be aware of glass-display cases, etc. in public places.  Picture windows in stores and malls, anywhere that glass can explode from you want to be away.   If you can't get away, at least turn your back to the glass so if it shatters your face and organs are protected.

If you are in a basement go to center of it.  Furthest away from outside windows.  Stairs are weak and could collapse.  As part of preparing your home for an earthquake, you should secure stairs with "L" brackets from the hardware store.   Check basement windows to make sure they will open in an emergency.  They used to tell us to get under the beds but now they say don't get under the beds-that's a no-no now.   Because if you are under the bed and something falls next to it, you could be pinned from getting out.  Stay away from fireplaces and chandeliers.  Securing water heaters with heavy metal straps should be #1 on our homework list in order to prevent gas leaks and fires during earthquakes.    Bookcases should also be secured to walls with brackets.

If you are outside stay outside find an open area out from under power lines, away from trees and buildings.  If you're at the store squat down and put your head under the basket. Or turn the basket sideways and crawl in.  If you have a baby or young child put them in first and then stick your head in.
Stores like Bed Bath Beyond, Costco etc are stocked to Ceiling.  Wouldn't want to be in that store when the earth starts moving.   

If you are driving you may not know you're in an earthquake right away. Things will happen in slow motion.  You should pull off to the side of road and stay in your car.  Check for wires up above and make sure you are not underneath a possible falling power line.

Freeways will become parking lots.  Authorities have asked that you  do not abandon your vehicle on a main Road, especially on the freeway.   Be patient  UDOT will get the cars moving.  You may have to wait for hours but eventually they will want you to be there to move your car.

Click on Photo to see details

It's always important to have an emergency kit in your car.  Some of the most important items include flashlight(s)-crank style or battery operated.  An umbrella, shovel (snow shovel in utah).  Blankets-emergency, wool, flannel, mylar.  And most importantly, water.  You should always keep comfortable walking shoes in the vehicle as well.  Whistles are an imperative item.   If you are always carrying one, you can more easily alert rescue crews to your location.   Ladies- keep a whistle in your purse.  Men in your briefcase or wallet.  Keep whistles everywhere.   They can even be tied to zipper pulls on school backpacks.  You can wrap things in mylar to stabilize temperatures such as the water in your cars.   

Click on Photo to see details

When creating emergency kits, its a good idea to get together with friends and neighbors and try to order things in groups.   Don't order pricey pre-made kits when you can get items affordably--dollar stores have lots of great items.   If you need medications - take them with you everywhere.  

Include the basics in your kit and then add your personal items.  Ie:  Sanitary items for women and girls, etc.  Cell phones don't usually work during an emergency.  However  texting may work.

Do not store emergency kits in the basement.  They should be on the main level or in the garage easy to grab and go.   Kids can have kits in bedrooms under beds w/ handle sticking out .

Keep track of kit expirations on a Calendar  ie: batteries, food, etc,  so that you remember to regularly update consumable items.

Kids Kits should grow with them.  Be sure to update toys and reading items to reflect their current interests.  

I'm sure there are many more tips and ideas included on the website in the following handouts:


Your Guide to Personal and Family Preparedness
Emergency Plan
72 Hour Kit Checklist
Car Survival Kit
Childrens Activity Book
Disaster Preparedness for Seniors
FEMA Guide for Citizens Preparedness

Emergency Porta-Potty Kit
Animal 72 hour kit
Animal First Aid Kit

For more information, links and flyers please visit:
http://beready.utah.gov