GINGER TURMERIC COCONUT BONE BROTH

GINGER TURMERIC COCONUT BONE BROTH

Start with your free-range chicken bones, add in the medicinal flavors of ginger and turmeric (some of the best immune boosters), combine with creamy coconut milk, and I promise you could sip this for days. 

Feel free to make it into a soup by adding chicken and veggies.

This is my very favorite bone broth recipe and I am so glad to share it with you today.

Ginger: Ginger belongs to the same family as turmeric (Zingiberaceae) and has a similar root-like appearance but is lighter in color. Ginger also contains a high level of antioxidants, along with some notable antimicrobial and antibacterial properties that will keep you stay healthy.

Turmeric: Turmeric is the powerful ingredient that gives curry its bright yellow color and contains the healing compound curcumin. It also boasts an excellent ORAC (Oxygen Radical Absorbance Capacity) value of 127,068—a measure of the antioxidant content of foods. The antioxidants in turmeric, including polyphenols, flavonoids, and vitamin C, are a wonderful boost for your immune system.

ALKALINE BROTH

ALKALINE BROTH

I learned of this plant-based broth in the early 1990's from Dr. Charley Cropley and I have been making it ever since.  There are so many delightful veggies in this simple yet potent and medicinal broth that will alkalize your body and nourish your cells.

Honestly, my favorite way to enjoy this to sip on some first thing in the morning while I sit and do my morning journalling or meditation.  

I hope you enjoy this one!  A beautiful example of food as medicine!

BEET COCONUT BISQUE

BEET COCONUT BISQUE

If you are looking for a stunning pink soup to add to your table that is packed with phytonutrients and antioxidants PLUS tastes fantastic this soup is for you.

Creamy with coconut milk, a balance of earthy sweet (from the beets) and salty (from broth and sea salt) and blended into a kind of pink perfection, I hope you love this one as much as I do!

{VEGAN} CREAM OF BROCCOLI SOUP

{VEGAN} CREAM OF BROCCOLI SOUP

This one reminds me of my childhood. Cream of broccoli soup was always a favorite of mine. This version is dairy free, full of a variety of potent greens, and yummier then you can imagine.

WARMING PALEO GRANOLA

The warming flavors of fall fare are infused into this delicious paleo (grain-free) granola. Top with your favorite milk or yogurt and you have yourself a simple and quick breakfast of snack.

So simple to make, and so great to have ready to go!

Cinnamon: Cinnamon is a powerhouse ingredient that boosts the chromium levels in your blood, an important nutrient that helps with blood sugar regulation and stability.

Ginger: Ginger is known for its medicinal properties including a high level of antioxidants and antimicrobial elements. Research shows that ginger is a highly antimicrobial food.

Nutmeg: Another tasty and warming fall spice that soothes indigestion and increases immune function.

Cozy up with this delicious bowl of goodness!

ROSEMARY TURKEY MEATBALLS & SQUASH NOODLES

This yummy one pot meal is the perfect mid-week pleaser. In less than thirty minutes, you can delight your palate and your people with fall flavors and fare!

Rosemary: A healing herb that is full of antioxidants and anti-inflammatory properties. Rosemary is said to also ease stress and uplift your mood.

Squash: Hard shell squash is high in vitamin C, vitamin A, calcium, and iron. Eat it often for a healthy immune system, strong bones, and to prevent anemia.

Need a vegetarian option? Check out our favorite mushroom ‘meatball’ recipe here.

WHOLE ROASTED CAULIFLOWER WITH CHIMICHURRI

Tasty, super simple and so pretty. Feel free to slice your cauliflower into pretty steaks and serve with this delicious and mouth watering Chimichurri

There are simply thousands of reasons to eat more cruciferous vegetables. Cauliflower, and many others in the Brassica family, are known for outstanding health benefits.

One of my favorites is from a Journal of American Medicine study where it was shown that five servings per week of brassica (broccoli, cauliflower, kale, Brussels sprouts, watercress, cabbage and radish) arrest the growth of breast cancer cells!

Eat your brassica friend!

MINI FALL FRITATAS

Why not make your eggs seasonal too? These delicious fall fritatas are tasty and full of mouth watering fall flavors. The best thing about them? Breakfast gets prepped for days.

I know you have busy mornings like me! One of the easiest ways to ensure my mornings are going to go smoothly (which then transfers into the rest of my day) is with an easy and healthy breakfast.

Feel free to explore the many flavor profiles possible here, but know the leek, tomato, goat cheese and mushroom versions are mouth watering!

These mini fall fritatas are easy to batch prepare, portable, tasty and full of good proteins and fats.

FUN FACT: Did you know when you buy pasture raised eggs (free range) the eggs are higher in vitamin D because they are exposed to more sunlight. Be sure to source your eggs consciously choosing pasture raised and hormone free.

{GRAIN FREE} PEAR GINGER CRISP

These two fall flavors are my favorite together. Juicy fall pears with warming spicy ginger. What could be more warming and delicious. There is always room for guilt free comfort food in the Boulder Nutrition Kitchen.

Pears are known in Traditional Chinese Medicine to support strengthening the lungs as the weather changes.

Ginger is a warming superfood that has immunity boosting properties as well and soothing for the lungs and digestion.

Grain free to keep it gluten free, Paleo and Keto friendly!

I hope you enjoy this yummy fall treat.

7 MINI TO-DO'S THAT WILL MASTER YOUR OXYTOCIN AND LOWER YOUR STRESS.

The Anti-Stress Hormone + How To Increase It

Sometimes I geek out on biochemistry –– those chemical processes that prompt how we move through life.


Our biochemistry drives our behavior.


Each day, our stress hormones (cortisol and adrenaline) run through our bodies influencing many of our imperative functions –– including metabolism, energy, blood sugar, sex drive and sleep.


When our stress hormones are in balance, we feel generally strong, resilient, positive, and joyful.


When our stress hormones are out of whack things tend to go awry:

• We may try and try and try some more to manage our anxiety, or our high levels of overwhelm and simply find it to be a losing battle over and over again.

• We may wake up in the middle of the night with our minds spinning and lie awake (in a panic) for hours.

• We may notice our high levels of stress are destroying our eating ––we crave sugar, french fries and/or a couple extra glasses of pinot to take the edge off.

• Our thoughts are a hot mess! We may blame ourselves for not being more resilient, strong and grateful.

All we are doing is trying to cope. 🙈


Have you heard of oxytocin (also known as the love hormone)? Oxytocin promotes connection, bonding, and closeness.


Today I want to tell you why oxytocin is my favorite hormone (and maybe the most important of our time!).


Not only is it the feel good, warm and fuzzy, cuddle hormone, but oxytocin also keeps us calm, lowers inflammation and most importantly balances out our cortisol –– the sneaky, chronic and destructive stress hormone that has most of us in a tailspin.


If you are like me, you would most likely prefer your oxytocin be higher than your cortisol –– to relieve chronic states of stress, higher levels of depression and/or anxiety, extra weight gain, and uncontrollable cravings.


The good news is that you can create more oxytocin in your life.


Want to know how? I've got some answers for you today:

 7 MINI TO-DO'S THAT WILL MASTER YOUR OXYTOCIN AND LOWER YOUR STRESS.  

 

Not only are these simple, do-able and user friendly to-do's, but they are so very pleasurable, because oxytocin elevates our pleasure –– so feel free to let it fly!

1.     EAT OXYTOCIN PROMOTING FOODS

Yes! You can eat yourself into a more positive and calm state. Balanced-blood sugar, loads of tryptophan rich foods, healthy fats, antioxidants and B vitamins to support your brain chemistry result in higher level of serotonin, higher levels of oxytocin and lower levels of stress.

Be sure to check out the following calming superfoods to feed your body into a more oxytocin induced biochemical state.

• Dark chocolate (specifically raw cacao)

• Black sesame seeds

• Avocado

• Fig

• Quinoa

• Cashews

• Walnuts

• Brazil Nuts

• Wild Salmon

• Spirulina

• Sweet Potato

• Berries

• Wild Mushrooms

• Yerba mate

• Pomegranate

• Organic Turkey

• Whole milk yogurt or kefir

• Eggs

• Bananas

2.     TAKE OXYTOCIN PROMOTING SUPPLEMENTS

There are several (high quality) supplements that encourage the release of oxytocin.  On a biochemical level, there are many ways to boost you up. Here are a few to explore.

• Vitamin D

• Vitamin C

• Magnesium

• Chamomile

• Melatonin

• B vitamins

• 5HTP

• Tryptophan

• L-Glutamine

• GABA

• L-Phenylalinine

• L-Theanine

** often times you can find a blend of many of these supplements that will . support your oxytocin. If you need a little help, let me know. Check out our online apothecary HERE

3.     ENJOY OXYTOCIN PROMOTING MIND-BODY PRACTICES

While it may seem like your monkey mind is not on your side at times when it comes to calming and uplifting your spirits, try these mind-practices to boost your oxytocin and shift yourself out of your habitual stress response.

• Meditation

• Yoga

• Gratitude practice

• Have a good cry

• Personal reflection

• Positive affirmation

• Long deep breaths (to engage to calming side of your nervous system)

4.     CONNECT AND BOOST YOUR OXYTOCIN

Oxytocin is often called the love hormone, the cuddle hormone and even the connection hormone.  Being close to another person elevates our oxytocin.  Try these relational tips and see what happens.

• Hug someone

• Laugh

• Connect with your friends

• Call a loved on on the phone

• Give or receive massage

• Orgasm

• Give a stranger a compliment

• Snuggle your pet

• Enjoy a romantic meal with your partner

5.     MOVE YOUR BODY TO ELEVATE YOUR OXYTOCIN:

When you move your body, you secrete endorphins and oxytocin. These hormones enhance your brain chemistry and are also the primary reason that folks tend to exercise to relieve stress. While cardio works well, you don’t have to go to the extreme, join a gym or become a hard-core athlete. Moving your body in a variety of ways will suffice.

• Dance

• Hike in nature

• Swim

• Go on a bike ride

• Do some cardio

6.     GET OUTSIDE AND SOAK UP SOME OXYTOCIN:

Being outside correlates to higher levels of oxytocin. Soak up some sun. Listen to the sound of nature –– birds chirping, rivers rushing, frogs croaking. The connection hormone is also about connecting to nature.

• Try forest bathing (sit and enjoy nature while doing nothing)

• Camp in the woods

• Read a book in the sunshine

• Sit by a river

• Garden

• Enjoy your lunch under a park tree

• Have a bonfire

• Sit at an outdoor dinner table

• Sunbathe

7.     GIVE FOR THE LOVE OF IT:

We are social creatures and we are wired to help one another. Giving is a neuro-pathway that has been shown to be a powerful way to creating more joy and improving overall health.

• Help a friend

• Make a donation

• Volunteer with an organization that speaks to you

• Give advice (when warranted)

• Help a stranger change a tire

Handling a stressful situation the best you can (with the above knowledge in your back pocket) may help you navigate some of the most common automatic responses to stress that could lead to or exacerbate imbalances in your stress hormones.

Ultimately, you don’t have control of when or what stress life throws at you, but you do have power within your stress response that can be honed and sculpted over time to create a healthier and happier life.

I’d love to hear from you! What is one oxytocin boosting to-do you are going to try? Tell me in the comments below.

AVOCADO CHICKEN SALAD

Try this light and zesty favorite.  So much flavor, lightly creamy, a little lemon for a bright zing.  Oh so satisfying.

When you prepare this, be sure to prepare some extras, as this is such an easy grab-and-go favorite.  Put a dollop on your salad greens, enjoy with some raw veggies, or simply eat it as is!

B.L.A.T. LETTUCE WRAPS

I grew up eating BLTs with my dad. It was one food that we both loved, especially when we had fresh garden tomatoes to use.

Lately, I have been playing with this lettuce wrap version (and adding 🥑 avocado). Butter lettuce is my favorite lettuce for a lettuce wrap, and pair it with avocado mayo and it's a little slice of heaven.

Try this yummy lunch when you can!

SUPERFOODS FOR A SUPER HEROINE LIFE

ALWAYS BE YOURSELF, UNLESS YOU CAN BE A SUPER HEROINE THEN ALWAYS BE A SUPER HEROINE

There are days, when I meditate, walk little Sadie, get my morning work out or yoga in, clear my inbox, write some content, see a few clients, make a yummy dinner, tidy the house, fold the laundry and still have time to cozy up with my man for an episode of Chernobyl.


These are the (rare!) days when I feel like a super heroine. 


Life is full. Especially at this time of year, the longer summer days seem to lend themselves to more outdoor time, more socializing, more fun and more energy output.


I have to carefully pace myself, remind myself to go to bed early, take some downtime, and remember to …

B R E A T H E.


If you are like me, you are a person who’s looking to take a bite out of life, make sure you get enough down time plus find ways to give back.


Hint: If you want to be a super heroine in your own life you need to feed your body with super heroine fuel — to feel your most resilient, strong and energized.


You can cultivate more energy, clarity, focus, and strength by infusing specialized superfoods into your diet, to give you a little boost. 


It doesn't have to be hard, and it sure can taste great.  


I hope you enjoy powering up your plate! 🙌

Here’s to some summertime fun..
.

Check Out My Favorite Superfoods For A Super Heroine Life

You may have heard of the many definitions of a superfood, some are even a little controversial. Many would even say there's no scientifically based or regulated definition of a superfood.

To me, a superfood is a potent and healing food that is packed with nutrients and supports your energy, vitality, radiance and health. You may be thinking, “that’s a lot of foods!”, and you are right. Below I chose a few of my favorites to write about.

I enjoy infusing my diet regularly with superfoods, but especially if I am feeling tired, depleted, stressed or a little off balance.

You may have some of these in your refrigerator or pantry, and some of these may be new to you. Either way, have fun experimenting with superfoods and be sure to let me know how you feel after a good superfood boost!

DARK CHOCOLATE

Do you crave a little sweet now and then? While you may have thought you needed a good excuse to enjoy a piece of dark chocolate, the truth is the delightful and ancient superfood ingredient found in high quality dark chocolate, known as cacao, has more to offer your health than you may realize.

The cacao bean contains more than 400 phytochemicals, and many of them positively affect human health. Dark chocolate is rich in flavonoids and studies have shown antioxidant activity, endothelial function, lower blood pressure and assistance in blood clot formation. It is also known as a food to induce high amounts of pleasure.  Try a little…

In ancient texts, cacao was described as a sacred superfood, often referred to as food of the gods. The cacao bean and its consumption date back as far as thousands of years, where it was used as a powerful and healing food, including use in ancient ritual and ceremony.

Today, with much science and research at your fingertips, cacao has many well-proven benefits for your body, mind, and soul. It may be just the superfood you will be delighted to include in your day-to-day life.

TUMERIC

You might know of turmeric as the yellow spice in your curry, but there is so much more to this potent antioxidant rich, anti-inflammatory food. Turmeric is known for having an astounding ORAC (Oxygen Radical Absorbance Capacity) value––a popular scale that measures the antioxidant strength of foods.

Turmeric has been used historically in Ayurvedic and traditional Chinese medicine for its anti-inflammatory healing benefits. In addition, turmeric may promote anti-ulcer activity, supporting the digestive system, and can help fight cancer. These superfood benefits keep you feeling young, spry, and full of vitality.

Try one of my favorite ways to get more turmeric in: Golden Milk!  

BLUEBERRIES

It’s not surprising that blueberries have taken center stage for their vast and dynamic health benefits. After all, they are the most nutrient dense of all the fruits. From rich antioxidant properties to notable anti-inflammatory relief, blueberries are worth ensuring they land on your plate often.

Historically, blueberries are one of the fruit species native to North America. In fact, Native Americans were known to revere these potent wild berries so much that they even developed folklore around them.

The Native Americans called blueberries ‘star berries’ because the blossom end of each berry—the calyx—forms a perfect five-pointed star. Blueberries (along with their leaves and roots) were used in Native American traditions for medicinal purposes, such as relieving stomach problems.

Today, blueberries are one known as one of America’s favorite berries. In fact, blueberries have the highest antioxidant content (ORAC value) of any other fruit.

COCONUT

There are few substances on the planet that stand up to coconut oil. This versatile superfood has beneficial uses that span skin care, hair health, and anti-inflammatory properties—benefitting you inside and out. Coconut oil is antibacterial and antimicrobial, making it a wonderful addition to your menu (and to your bathroom cabinet).

Notably, research shows that eating coconut oil regularly can support and heal your digestion as it positively influences the delicate balance of good and bad flora.

I keep one jar in the kitchen and one in the bathroom!

RAW HONEY

You may think of raw honey as just a sweetener for your tea, but raw honey’s healing benefits go far and beyond.

Studies show that raw honey is antiviral, antibacterial, antimicrobial, and anti-cancer. Raw honey is chock full of anti-aging antioxidants called phenolic compounds, which play an important role in cancer prevention, manage diabetes, and prevent cardiovascular disease.

Raw honey has also been shown to stimulate anti-inflammatory cytokine production––small proteins produced in your cells that govern inflammation and wound healing––making it a powerful anti-inflammatory food to enjoy.

KALE

Kale is considered the most nutrient dense of all the greens out there. Kale can be prepared and enjoyed in thousands of ways. Kale is a form of cabbage (Brassica family) with green or purple leaves, in which the central leaves do not form a head.  

Kale is high in fiber and great for digestion.  Try adding baby kale to your next smoothie or massaging it with some olive oil, avocado, sea salt and lemon or try our {dairy free} massaged kale Caesar HERE

CHIA SEEDS

Chia seed is highly nutritious, medicinal see that has been used for centuries for its beneficial properties. Chia was a staple for Incan, Mayan, and Aztec cultures. In fact, Aztec warriors were said to fuel up on chia seeds before battle.

High in essential fatty acids alpha-linolenic and linoleic acid, made up of 30% protein, Vitamins A, B, E, and D, and a wide array of trace minerals. Chia is a wonderful addition to your snacks and meals.  

Chia is filling, it has a fun texture, and it is a great way to increase your omega-3’s with a plant rare based source!  Add CHIA seeds to your favorite milk for chia pudding. Try a scoop in smoothies, oatmeal, or yogurt. Need a recipe? We’ve got you covered. Check out our yummy coconut chia pudding HERE.

BEET JUICE

Beetroot juice has recently been given recognition as one of the top recommended superfoods. The juice of this delicious root vegetable is rich in antioxidants and naturally occurring  healthy nitrates.

When consumed, the body converts nitrates to nitric oxide, a compound that enhances blood flow in the vessels and helps lower blood pressure. Because of these beneficial attributes, beetroot juice can increase exercise performance and support heart health.

Research shows beetroot (the reddish roots known as beets) lowers blood pressure and protects brain cells—keeping you feeling healthy and vital. If you like these earthly sweet roots, consider adding them to your super heroin diet!

MACA

Maca, a Peruvian superfood grown high in the Andes mountains, has been used for thousands of years by the Incas. Since maca root is in the Brassica family, it is related to the more commonly known root vegetables such as radish and turnip.

Loaded with vitamins, minerals, protein, and phytonutrients, maca is know to have a number of health benefits.

These include increasing energy and stamina, balancing hormones (especially during menopause), repairing adrenal function and enhancing sexual function. Ooh la la!

You can find both maca powder and capsules at your local health food store.

GINSENG

You have probably heard of the gnarly but potent root and brightly colored berry known as ginseng. Ginseng has been used in Asia and North America for centuries in both Native American medicine and Traditional Chinese Medicine. Native Americans used ginseng as a stimulant, a digestive tonic, and to soothe headaches, whereas Traditional Chinese Medicine used ginseng to boost energy and vitality, manage diabetes, and support sexual health.

Today, many folks are turning to ginseng as a natural remedy to elevate energy, enhance memory, decrease inflammation, boost sexual function, and more. In fact, ginseng is among the most popular and best-selling natural remedies in the world.

Ginseng can be used in many ways. Try it raw, gently steamed, taken in a capsule, made into a tea, or even finely chopped and added to a stir-fry. Ginseng is a powerful and medicinal food and remedy that can benefit many aspects of your health. Enjoy ginseng benefits however you can!

LION’S MANE 

Have you tried a lion’s mane mushroom? We have a wonderful wild mushroom booth at our local farmer’s market, where I first discovered this potent white and shaggy mushroom.

Lion’s mane is known to boost brain function, support mental health easing symptoms of depression and anxiety, support neurological function, soothe the digestion and boost the immune system.

You can often find lion’s mane at your local health food store. It is delicious cooked up with a blend of other mushrooms in a tasty stir-fry, or even made into a wild-mushroom soup.

Keep your eye out for other products with lion’s mane mushrooms, such as supplements, teas and recently (one of my new favorites) lion’s mane mushroom coffee.

If you are a mushroom person like I am, be sure to give lion’s mane a try.

LOVE 💗

LOVE is the ultimate superfood. In our busy worlds, we are so often rushing through meals, disconnected from our food, it’s source and how it has landed on our plates. Learning to put love, reverence and intention into both the food as we eat it and our food as we prepare it makes a tangible difference in how your body assimilates the nutrients, and how your body metabolizes the food into energy.

Add some LOVE into your meals. Experiment! See how you feel when you have dinner with a loved one, or sit down on a lovely fall day in the park to enjoy your lunch. Light a candle while you cook, chant while you simmer your soups, and give thanks for the abundance you have on your plate.

Every other superfood pales in comparison to LOVE in your experience with food.  

Most of all LOVE your self with every bite.

LOVE YOUR LIVER [PART II]

THE POWER THAT MADE THE BODY HEALS THE BODY

BJ PALMER
 
 

I wanted to touch back in with you after last weeks article (Love Your LIver ~ Part I) to remind you that detoxifying your body (specifically your liver) doesn't have to be daunting (or a horrible experience).


In fact, I am a firm believer that all of the goodness found in natural, pure and seasonal foods can be turned into delicious spring alchemy with just a little bit of practice. 


I put together a few of my favorites for you today, but I also really want you to know that this is just the tip of the iceberg.


Yes, adjusting your palate to natural food (instead of processed foods, if that’s what you are used to) can take a small bit of time, but once you do, you will begin to recognize and enjoy the full flavors of whole foods, natural sweeteners, and pure ingredients –– all the building blocks your body needs for health and radiance.


If you know me, you know I live the pleasure principle every day. I make a point of it because I both want to enjoy all the nuances of daily life and I also want to feel my best.


Guilt-free comfort food is my answer.  🙋‍♀️


Here’s to letting your kitchen creativity soar this spring.


Eat Well!

 

{DAIRY FREE} MASSAGED KALE CAESAR

MARINATED SLOW ROASTED RAINBOW BEET SALAD

LEMON TURMERIC {GRAIN FREE} SNACKING CAKE

P.S. Need a little help? I've got you covered. Click here to get customized support through my spring CLEANSE-OLOGY Program.

P.P.S. Stay tune for part III coming to you soon.

SLOW ROASTED RAINBOW BEET SALAD

SLOW ROASTED RAINBOW BEET SALAD

By now, you may have realized that I am a bit obsessed with beets. All sort, all colors of beets. This is a super tasty and pretty warm beet salad that hits the spots and supports your liver all those detoxification phases to help you to feel your best.

The betaine found in beets encourages your liver to rid the body of toxins. 

Make up a batch ahead of time and munch on this tasty side dish or meal (if you add the nuts and seeds for some protein) all week long.

LEMON TURMERIC {GRAIN FREE} SNACKING CAKE

LEMON TURMERIC {GRAIN FREE} SNACKING CAKE

I know it is hard to believe we are including CAKE here in this cleansing themed time, but I also want you to know that with healthy and natural ingredients, you can create oodles of guilt-free comfort foods.

We chose lemon because lemon is known to cleanse the liver, and turmeric because of it’s superior anti-inflammatory properties all blending with this delicious and baking friendly coconut flour.

I promise, you won’t be disapointed!!

7 WAYS TO LOVE YOUR LIVER {PART I}

GLOW GETTER:  A DRIVEN BUSY GAL WHO STRIVES TO ACHIEVE HER GOALS IN LIFE WHILE ATTAINING A BEAUTIFUL GLOW BOTH INSIDE AND OUT

Are you ready to get your glow on?

In the spring, according to Traditional Medicine, it is the time to tend to the liver. When we allow the spring to influence our diets, we will create a deep well of spring within, and a radiant glow. 

A healthy liver establishes a smooth flow through your entire being –– body, mind and soul. People with healthy and clear livers are said to be more calm, peaceful and relaxed.

I put together some simple daily practices and ingredients for you to check out –– from a functional nutrition perspective –– that enhance detoxification, and will leave you feeling lighter, clearer and energized while also ensuring you enjoy the process with some yummy recipes and foodie delights to boot. (Stay tuned for part II!)



... because taking care of your health doesn’t have to suck 🙌

Before we dive in, I wanted to take you on a little walk through your liver detoxification process. A short, simple and sweet distillation, just to be sure you get the gist.

There are three important phases of detoxification to take note of: 

• In phase 1, the liver supports the first line of defense against toxicity. In this phase the liver breaks down toxins through oxidation.

• In phase 2, the liver-toxins that have been altered in phase 1 can now be conjugated (or linked to a molecule that will allow its excretion). This process is reliant on adequate nutrients, phytonutrients, antioxidants, and protein. *if you are doing a liquid cleanse, it takes about 2 days until your body will start to breakdown muscle mass.

• In Phase 3, the body prepares to transport the toxins to the elimination organs. There is a need for adequate hydration and elimination for this part to work. 
  

There are some specific ways you can support your liver this spring. While a deep cleanse is always an option, I know it can fell intimidating and restrictive for many of you.


I put together some simple ingredients and daily practices for you to check out –– from a functional nutrition perspective –– that enhance detoxification, and will leave you feeling lighter, clearer and energized while also ensuring you enjoy the process with some yummy recipes and foodie delights to boot. (Stay tuned for part II!)

I hope you enjoy these easy and do-able tips and tricks that will support you in getting your glow on this spring!

Here are a few ingredients to explore in your diet and in your life. While you surely don’t have to choose all of them, filling up your life with a variety these detoxifying ingredients and practices will support your health.

PLANTS

Fill half your plate with a variety of these plants-based foods (organic please) to ensure your liver is supported in the detoxification process.

• Leafy Greens:  kale, Swiss chard, watercress, cilantro, beet greens, dandelion, spouts and mustard greens

• Brassica: Radish, Brussel sprouts, broccoli, cabbage, cauliflower, collard greens, kale

• Sulfur-rich foods: garlic, onions

• Citrus: oranges, lemons and limes (avoid grapefruit and grapefruit juice, which slows Phase 1)

• Love your liver superfoods: artichoke, asparagus, beets, celery, dandelion greens, arugula greens, and dandelion-root tea, nettles, fermented vegetables.

PROTEINS

Now you know for a successful detox (with all the phases rolling along smoothly) you need a good source of protein at every meal. In fact, protein is a cornerstone of detoxification. Here are a few (plant and animal) options to explore, all rich in an important detoxification amino acid called methionine.

• Nuts and seeds: almonds, walnuts, pecans, pistachios, sesame and pumpkin seeds to name a few. One study showed a decrease in liver enzymes with a healthy dose of nuts each day. As always, best to soak and roast before eating for best absorption and assimilation.

• Non GMO Soy: The best versions include are tempeh, natto, and miso because they are fermented and the easiest to digest.

• Legumes: Lentils, chickpeas, beans of sorts digest (and assimilate) better when soaked overnight (for approximately 8 hours) before cooking.

• Free range eggs:  Eat the whole egg. The yolk contains most of the vitamins, minerals, antioxidants and omega-3 fats.

• Wild caught salmon: High omega-3 content supports a healthy liver

• Grass-fed buffalo or beef: The oils in grass fed beef and buffalo (omega-3 and CLA) are much healthier and grass-fed varieties are also full of antioxidants, vitamins and minerals, many of which support healthy liver detoxification.

• Pasture range, hormone free Chicken or Turkey: These varieties are more nutrient dense and of course the animals were treated better.

• Hormone free raw dairy: (if tolerated) Yes, butter is back in (with the health trends) and grass-fed dairy is the kind to look for. High in omega-3’s and A2 milk (the protein type found in grass-fed) is also a wonderful source of glutathione, and important ingredient in liver detoxification.

• Grass-fed Liver: I know it’s a stretch, but for those of you who like organ meets, give liver a try. Liver stores many important nutrients (vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron). These nutrients provide the body with many of the precursors it needs to get rid of toxins.

SUPPLEMENTS

Even with a healthy diet and all the other practices listed here, sometimes your body needs a little extra help. The following supplements (some of my favorites) will help your body detox naturally. If you have specific healthy issues or feel intimidated in creating your own supplement regiment, I can help you HERE.

• Milk thistle: Silymarin, the active ingredient that has been shown to reduce liver toxicity while supporting regeneration. 

• Turmeric: One of natures most powerful anti-inflammatory and has also been shown to support healthy liver tissue and liver metabolism

• Dandelion: A natural diuretic that eases the flow through the liver to eliminate toxins more quickly

• Burdock root: A cousin of the dandelion, cleanses the blood and supports the liver.

• Glandulars: High in vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron. These nutrients provide the body with many of the precursors it needs to cleanse the liver.

• Alpha-Lipoic Acid: Supports antioxidant activity, the regeneration of other antioxidants (including glutathione), and promotion of healthy liver function.

• N-Acetyl Cysteine (NAC): replenishes intracellular glutathione — needed for detoxification and antioxidant support. 

* In many cased supplement companies have combined many of these ingredients for you in liver detox formulas

HYDRATION

I know you know this, but I am just here to give you a gentle reminder. Your body is made up of a large amount of water, in fact, studies show your body is composed of up to 75 percent H2O. Water is also imperative to flush out your liver tissue, and support your kidneys in eliminating toxins from the body.

Here are a few tips and tricks to ensure you get enough.

• Drink half your body weight in ounces of purified water each day, or more with exercise.

• Drink a large glass of water first thing in the morning before you do anything else.

• Add a squeeze of lemon or a splash of apple cider vinegar to your water for extra cleansing and digestive support.

• Drink herbal tea through out the day.

• If you drink a cocktail or glass of wine, follow with two glasses of water.

• If you get absorbed in what you are up to during the day (like me) set a timer on your phone to remind you to drink water every hour.

• Choose sparkling water over other sugary drinks or sodas

• Bring your water bottle with you wherever you go.

REST & RESTORATION

What is the connection between sleep and the liver? TCM (Traditional Chinese Medicine) observes the connections between the body’s organ systems and sleep cycles. If your liver is needing a little extra support, you many notice you are waking up during liver time (1-3 am) each night.

While detoxifying the liver, your body is working harder than usual and you may need more sleep, restoration, and downtime to support the process.

• Try going to bed earlier, as much research shows that each hour of sleep you get before midnight is worth two hours after midnight.

• Giver yourself permission to get an extra hour (or two) if possible each night while you are giving your liver some extra love!

• Take a detox bath. While a warm bath can actually help you sleep, detox bath (of sorts) can also help your body detox. Some of my favorite detox baths include adding Epsom salts; or essential oils of lavender, wild orange, Roman chamomile; adding lemon juice or apple cider vinegar; adding ground ginger.

• Practice just “being”. Give your self more white space in your day –– even if that sounds impossible. Give it a try.

• Journal, meditate, read, practice gentle yoga, take a nap.

EXERCISE

Any movement is a wonderful addition to supporting your liver in natually detoxifying. Sweating has an even greater effect. While there is more research needed in this area, much of the research has shown that sweat is composed of some level of toxic waste. Moving the body supports the conditions for the body to detox through breathe, stretching, circulating and sweating. 

• Get outside and enjoy the spring with a brisk walk or hike

• Head to the yoga studio (warm classes are great for this) and get your sweat on.

• Find a cardio workout that works for you

• Dance

• Take a sauna

• Do a mini-work out in your living room!

• For best results try to exercise at a pace where you can breath evenly (as that supports healthy detoxification) while being able to carry on a conversation.
  
  

While I know you may not be able to follow through with all of these suggestions, what I intend here is for you to handpick 1-2 practices from each category. Start slow. Add in the ingredients that best suit your life (and your tastes) and build your momentum from there.

Then… share which ones you pick in the comments below. I am so curious and excited to hear the combination you create just for you!

Here’s to a happy and healthy spring season, and your ever growing RADIANT GLOW!

Need a little help?  I have got you covered.  Get customized support through my CLEANSE-OLGY Program.

LAVENDAR LEMON MATCHA

You may have heard of or even become a fan of the trendy powdered unoxidized green tea known as matcha. Matcha is chock full of antioxidants

This spring enhanced matcha elixir boosts your metabolism, detoxifies your body, and relaxes your mind! 
Sip and savor.

I hope you enjoy a spring afternoon sipping and savoring this one soon!

SPRING TURMERIC SPRITZER

SPRING TURMERIC SPRITZER

The beautiful color of this elixir comes from turmeric, the potent Indian spice that reduces inflammation, enhances vitality and cognition and supplies your body with potent antioxidants. 

Spritzer it up with some sparkling water and a few other fun ingredients and voila, you have the perfect spring mocktail.

Have fun with this one. Enjoy as is (mocktail style) or use as a mixer for your spring festivities…

BEET COCONUT LATTE

BEET COCONUT LATTE

Trust me on this one. Beet and coconut go together like salt and pepper. They make quite a tasty team and color. Known for their health-promoting benefits and astonishing nutrient profile, beets have been revered as a healing, detoxifying and anti-aging food in both Ayurveda and traditional Chinese medicine for centuries.

Grab yourself some beetroot powder and a can of coconut milk (or milk of choice) and you will see how delightful this spring tonic can be.

I hope you enjoy the taste (and the color) as much as I do!!