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Quick and easy energy bars (minus the sugars and processed ingredients) will fuel your body with sustainable energy, while keeping your blood sugar balanced this spring.
Filled with healthy protein and fat with just the right amount of sweet you will be so glad you have these to nosh on all week long!
Originally Posted on Chopra.com
With winter comes a rise in common infectious illnesses such as colds and flu. Stay healthy this season by keeping your immune system strong. Keep reading to learn about six immune-boosting herbs and how to use them.
During the winter months, you may notice an increase in common illnesses such as the flu, and cold-like symptoms, including respiratory infections, strep throat, congestion, and fevers that may be related to a weakened immune system.
Nourishing your body with immune-boosting foods, getting plenty of sleep and rest, and adding in some immune-boosting herbs are essential ways to keep you and your body feeling healthy and strong while reducing your chances of getting sick.
There is a growing body of scientific research supporting the benefits of some of the most popular herbal remedies that have been used for thousands of years. Herbs aren’t only useful for cooking your winter savory stews. Many of these winter herbs can help you fight off common wintertime colds and flus, decrease your symptoms, and even shorten the duration of an illness altogether.
Keep reading to learn some of the most effective immune-boosting herbal remedies, as well as some of the best options for how to use them. Be sure to check with your health care practitioner to ensure that these options are appropriate for you.
Echinacea is not a single herb but is actually a genus, or category, of nine herbaceous flowering plants that are commonly called coneflowers and are native to North America. The different species of echinacea, as well as their different parts (flower, roots, and extracts), have different uses and varying benefits. Three species of Echinacea— E. purpurea, E. angustifolia, and E. pallida—have been used for centuries by indigenous people of North America to treat respiratory tract infections, the common cold, coughs, bronchitis, and other illnesses. Studies have found that when used swiftly after the onset of cold or upper respiratory symptoms, some kinds of echinacea extracts can help decrease the duration and severity of those symptoms.
Echinacea is well known for its immune-stimulating effects. Research shows the best results for boosting immune function come from the E. purpurea form of echinacea, prepared as a tincture.
Echinacea also has anti-inflammatory properties, as well as antiviral and antimicrobial effects. One study showed that some forms of echinacea extracts can be beneficial in the treatment of viral respiratory infections (including a Tamiflu-resistant strain).
Echinacea also contains antioxidants, making it a powerful, protective, and strengthening remedy to include in your healing kit of cold and flu remedies.
Goldenseal (Hydrastis canadensis) is a popular natural remedy found in most holistic pharmacies, apothecaries, and health food stores. European settlers learned of goldenseal from Native American tribes, who used it for the treatment of gastrointestinal (GI) issues, inflammation, urinary tract infections, and other infections.
Goldenseal has also traditionally been used as an expectorant for common respiratory infections such as pneumonia and whooping cough.
Try goldenseal as a tincture, tea, powder, or capsule. As always, be sure to check with your doctor or health care practitioner to ensure that goldenseal is a good option for you.
Osha root (Ligusticum porteri) is a gnarled, dark-brown root that comes with a strong earthy, medicinal scent. It grows in the Rocky Mountains of Colorado and New Mexico and has been used by Native Americans for many different symptoms and ailments. Fresh osha root was traditionally used by the Apache in ceremonial tobacco blends, as well as to soothe the throat and lungs, and to loosen phlegm in the chest. Osha root is commonly used to treat sore throat, flu, bronchitis, pneumonia, the common cold, and other conditions.
Once prepared, osha has a strong and spicy flavor that, when brewed into a tea, warms and soothes the throat as it goes down. One study has found evidence that osha root may strengthen immunity while also protecting against oxidative damage to cells.
Try boiling chopped and washed osha root into a soothing tea. You can also take osha root in a capsule, or use it cured in a tincture.
In 400 BCE, the Greek physician Hippocrates described the elderberry tree as his “medicine chest.” Many classical healers of this time considered the elderberry to be one of the most healing plants found in nature. Long before modern antibiotics were available, healers considered fresh elderberry an integral ingredient in any cold or flu remedy.
The dark purple berry known as elderberry (Sambucus nigra L.) is known for its immune-boosting benefits. Research has found that elderberry can significantly reduce the duration and severity of cold symptoms. Additionally, one study concluded that elderberry has antiviral properties, which can make it a beneficial addition to your cold and flu protocol. This study also found that those participants who took elderberry experienced a significant reduction in the duration of their flu symptoms.
Try elderberry in a capsule, in a tea, in a syrup, or in a tincture.
You may think of oregano simply as one of the herbs you use to flavor your spaghetti and pizza sauce or marinade meat dishes, but did you know that oregano is also a powerhouse immune booster?
Oregano contains potent essential oils, which are known for their antimicrobial, antiviral, and antifungal properties. One study found that oregano oil is effective in fighting clinical strains of E. coli and P. aeruginosa bacteria, supporting the use of oregano oil in treating bacterial infections.
The essential oil of oregano is most safely taken in a capsule, as the flavor is intense. When taken straight, one drop (even in water) may burn the back of your throat as the oil goes down. As with any essential oil, do not ingest directly. Try using one to two drops in a large pot of soup or stew for delicious flavor and an immunity strengthener. Alternatively, take oregano essential oil as a capsule or diffuse in an aromatherapy diffuser.
Astragalus, a member of the legume family, was originally grown in Asia and is used in Traditional Chinese Medicine. There are many astragalus species (approximately 2,000 to 3,000). This primary medicinal species most often used is called astragalus membranaceus.
Astragalus is rich in saponins, a class of chemical compounds found in many plants, which are known for their positive effect on the immune system. Research suggests that astragalus increases immune response in white blood cells.
Astragalus is most often administered as a tincture, capsule, or in whole, dried slices of root that can be added to soups or teas.
The three primary ways to take the aforementioned roots and herbs are in the form of a brew, tincture, or distillation.
Brew: Always choose high-quality, fresh herbs whenever possible. Use the leaves, flowers, or finely chopped stems and roots. Use a ratio of one tablespoon of herbs to approximately one cup of water. Place the herbs and water in a covered pot and bring to a simmer. To steep a strong herbal infusion, keep the lid on while simmering, stirring the herbs frequently. Steep medicinal herbs for approximately 15–20 minutes. Strain well and drink. Store herbal tea in a glass jar in the refrigerator. For optimal potency, keep the herbal infusion for no more than 24 hours.
Tincture: To make a tincture, the herbs are soaked in either alcohol or glycerin for a number of weeks to extract the active components of the fresh herbs. Tinctures can include various cuttings from the plants (roots, stems, flowers) and are usually taken orally under the tongue by using a dropper. Most health food stores, herbal apothecaries, and natural pharmacies carry wide varieties of tinctures for various medicinal needs. Many tinctures are also available online for purchase. Tinctures are not regulated by the FDA.
Distillation: An essential oil is the oil of a plant, distilled down into a concentrated oil that is extremely potent. Most essential oils are extracted by distilling a plant’s oils using steam. Essential oils are most often diffused or applied to the skin using a carrier oil, or ingested (though not oils are safe to ingest).
When using essential oils, always start with small amounts to ensure you do not ingest or apply too much at once, which can lead to skin irritation or allergies. Try adding essential oils to a carrier oil (such as coconut oil) before applying directly to the skin.
Most of these herbs are easy to grow in your own backyard, which is why cultivating your own herb garden can be very beneficial. By growing herbs yourself, you can rely on having fresh herbs when cooking soups and stews, as well as herbal remedies for preventive health care and when you’re under the weather. The ones listed above are just a few options - there are so many other herbs you can also grow in your own backyard or windowsill
Many of today’s popular herbal remedies have been used for centuries to boost immunity, diminish symptoms and duration of colds and flus, and keep the body in an optimal state of health and well-being. Exploring what works best for you and your family while gathering what you will need to do so, can have a powerful impact on how you get through the most immune-challenging time of the year.
Invented Dr. Henry Bieler, author of the famous book, Food Is Your Best Medicine, this plant-based is medicinal soup.
Dr. Bieler felt that this specific combination of vegetables was ideal for restoring acid-alkaline and sodium-potassium balance to organs and glands, especially the sodium-loving adrenal glands which suffer under stress. Bieler’s broth is a wonderful remedy for those under stress or wanting to strengthen their immune system.
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.
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!
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!
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.
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!
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.
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!
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.
Over the past few years, my work led me to a writing position with the Chopra Center, which has had me knee deep in health research.
Amid my hours reading through health journals and medical studies, the ketogenic eating style (and its many benefits) kept popping up over and over as a scientifically recognized and effective healing approach for many of the most common health issues of today.
Have you heard of KETO?
At its core, the ketogenic diet (“keto” for short) is a macronutrient ratio that is high in good quality fats, moderate in protein, and low in carbs, with really no room for sugar at all.
Ketosis is when the body burns fat for energy (instead of sugar).
The ketogenic diet was originally developed in the 1920’s for children with epilepsy and can be –– if done wisely –– very healing for the body on a number of levels.
Inspired by the research, I personally decided to give it a try. to see the impact with some of my own health challenges.
Subsequently, I put a little Boulder Nutrition spin on it, to make it work even better.
I coined it ‘The KONSCIOUSLY KETO Approach’
The results were pretty astonishing, which is why I'm excited to share my story with you today!
Each of us has our own bio-individuality. What works for one person, may or may not work for another. We all also come with our own ancestry, genetics, family history and constitutions. What all of this means is truly that we are all unique.
That said, I wanted to share with you my personal experience in eating (and living) the KONSCIOUSLY KETO approach.
WHAT IS THE KONSCIOUSLY KETO APPROACH:
There are many variations of the ketogenic diet. There are also many common misunderstandings out there when looking at navigating such a change on one’s own.
In fact, I have heard many people interpreting the ketogenic diet as one that is very meat focused (similar to the Atkins diet), a drastic diet tactic, and even an impossible mission to endure.
In my exploration, I wanted to ensure that I could eat some plant-based meals, have a heavy alkalizing and plant focus, pick high quality ingredients and sourcing, and ensure it is user friendly and do-able in my busy life.
While what works for one person may not work for all people is surely a principle that I stand behind, there are some biochemical universals that I want to address here, so you understand how KONSCIOUSLY KETO works and why.
THE SIX PRINCIPLES OF THE KONSCIOUSLY KETO APPROACH:
Plant focused and alkalizing: Plants are the most alkalizing foods you can eat. Alkalizing your body (how it is supposed to be) ensures that your cells are functioning optimally and that you feel healthy and vital.
Based in ancient nutrition: Eating this way is derived from the hunter-gatherer approach to eating, which is heavily programed in our DNA.
Full of natural Healthy Fats: When we get enough healthy fat, we feel satiated, calm, energized and balanced.
Konscious: Choosing our foods konsciously is, what I consider, an integral aspect of healthy eating and living.
Hydrating: Our bodies need adequate hydration to function. Dehydration is a primary cause of low energy and fatigue. Smart hydration (including electrolytes) makes a big difference.
A mind-body approach: Our lifestyles, our self-care, and how we move through our days is integral to our health — body, mind and soul. I was sure to include some of my favorite mind-body practices daily.
There are a few areas of my health that I have been focussed on lately –– some of which are more elaborate than others.
Here is what happened when I put the KONSCIOUSLY KETO approach into practice:
Many years ago I was diagnosed with severe hypoglycemia. Hypoglycemia is an extreme sensitivity to sugar that becomes dangerous when blood sugar levels dip extremely low. Hypoglycemia is exacerbated when one eats high glycemic foods, processed sugars, or doesn’t eat enough food altogether.
Managing hypoglycemia was an anomaly for me for many years, especially as a young child. Growing up in the 80’s, I surely ate plenty of refined carbohydrates — hello Cheerios — and sugars (a primary part of our diet at the time) and I was constantly in a blood sugar crisis.
As I got older, I was able to learn to manage this better with the blood sugar knowledge to eat more protein and fat — therefore keeping my blood sugar more stable.
Eating KONSCIOUSLY KETO has made even more of a difference. My blood sugar has been solidly stable, and I feel more balanced and even higher in energy than ever. No blood sugar crashes and none of the symptoms that come with them –– cold sweats, quick drops in energy, migraines, shaky ravenous hunger, fatigue and grumpiness.
Over the past couple of years, I have noticed some morning stiffness in my hands, primarily my right hand. After a visit to the specialist, I was diagnosed with Thoracic Outlet Syndrome (a condition similar to carpal tunnel but involving three compressed nerves instead of one).
After testing the KONSCIOUSLY KETO approach, I noticed my left hand completely self-resolved and my right hand improved approximately seventy-five percent. This is directly related to inflammation. KONSCIOUSLY KETO is very anti-inflammatory because when the blood sugar is stable, and there is minimal sugar in the body, we can automatically go into an anti-inflammatory state. High blood sugar sets off an inflammatory cascade (tracked by markers in the blood) that exacerbates systemic inflammation in the body.
Hashimotos is an autoimmune condition of the thyroid which can mimic hypothyroidsm. Almost every woman (and a couple of men) in my family has the antibody. I wanted to test out the the KONSCIOUSLY KETO approach to see how it would affect my blood work in relationship to my thyroid. The results (also tracked through my blood) were amazing. Although I will always have the antibody, I currently have no symptoms nor any activation of the autoimmune disease.
I found this study that illustrates it well:
The study looked at 180 people with Hashimoto’s, over the course of 3 weeks, who were randomized to receive the ketogenic diet vs. a standard low-calorie diet. The 108 ketogenic patients ate the study diet, while 72 patients served as the control group and followed a low-calorie diet without any food restrictions or guidelines. Thyroid antibodies (Thyroid Peroxidase antibodies (TPO antibodies), Thyroglobulin antibodies (TG antibodies) and anti-microsomal antibodies), TSH, free T3, free T4 as well as body weight, mass, and composition was measured before the start of the study and after the study ended 3 weeks later in both the study group and the control group.
After just 2 days the results showed a great improvement.
Thyroglobulin (TG) antibodies dropped by 40%
Thyroid Peroxidase (TPO) antibodies dropped by 44%
Anti-microsomal antibodies dropped by 57%!!
This shows a notable improvement in symptoms after just 2 days!
Due to my hypoglycemia, for years I have struggled with blood sugar migraines. This is a common side effect of hypoglycemia. When my blood sugar dips too low, I often get blurred vision and some tingling in my hands, followed by a migraine –– in that order, like clockwork . Eating KONSCIOUSLY KETO has helped this condition diminish immensely because my blood sugar stays so stable.
Toning up and feeling strong in our bodies is something most of us want. The eating and movement plan you see here has directly helped me lower my percentage of body fat, build lean muscle and feel better in my body than I have in years. This is not just about the number on the scale. This is more about muscle mass, tone, strength, and energy. During my pilot run I was tracking my body weight, composition, muscle mass, water etc with a body composition analyzer called the InBody 370.
I have never felt better than I do following the KONSCIOUSLY KETO plan. I have begun to make it my regular go-to eating style with some maintenance plan adjustments and some carb-cycling every couple of weeks.
As always, I would love to support you in creating a sustainable and supportive health plan for yourself where you can live your strong, radiant and vital self to the fullest.
Fine tuning our eating is something that is always at our fingertips as we continue to change and transform. Our eating (and our self-care) can match exactly what we are working on in our health and what we want for ourselves for the long term!
Would you care to join our September 15th KETO KLEANSE group? I discounted the price for this round because, ya know…we have all been through kind of a lot lately!
I would love to have you. You can find out all of the details and register HERE.
If you have any questions, feel free to email me (sue@bouldernutrition.com) or drop them in the comments below.
THE DATA
As promised, here’s a little of the data I have found on many of the ways ketogenic eating may help you too!
If you are anything like me, you like to know the science behind what you are doing with your body and your health. There is a lot of hoopla out there, and just so you know, not all hoopla is scientifically sound. While there is so much well-rounded research on the ketogenic diet, I wanted to be sure to highlight some of the most relevant and revolutionary results for you.
Along with my assistant, Anne Crosby, I went a little research ballistic, and luckily, distilled down some of the most important takeaways from our wide angle lens of research.
Therapeutic use for disease
One study showed a review of ketogenic eating and an overall improvement in weight loss, cardiovascular disease, Type II diabetes, epilepsy, Alzheimer’s, Parkinson’s and multiple sclerosis.
One case study showed how the ketogenic diet and high doses of vitamin D3 intake (10,000 IU/day) led to changes in some biological markers of breast cancer.
This study examined the effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes. Lifestyle modifications using low carbohydrate interventions is effective for improving and reversing type 2 diabetes.
Weight Loss Related
One study looked at long-term effects of a ketogenic diet on various physical and biochemical parameters in obese patients. The ketogenic diet acted as a natural therapy for weight reduction in obese patients and there was a significant decrease in the level of triglycerides, total cholesterol, LDL cholesterol and glucose, and a significant increase in the level of HDL cholesterol (the “good” cholesterol) in the patients.
A study done with military personnel on an extended ketogenic diet showed remarkable weight loss and improvements in body composition, including loss of visceral fat, without compromising physical performance adaptations to exercise training.
A study on ketosis and appetite-mediating nutrients and hormones after weight loss showed that circulating ghrelin (the hunger hormone) and subjective appetite which typically accompany dietary weight reduction were reduced when participants were in ketosis.
Brain Health
Researchers at UCSF have found that ketogenic diets may lower inflammation in the brain through multiple mechanisms.
MCTs and Ketogenic Eating
This study found that a diet rich in medium chain triglycerides (MCTs) resulted in a greater loss of adipose tissue compared with long chain triglycerides. MCTs may be considered as agents that aid in the prevention of obesity or potentially stimulate weight loss.
Mental health
One study suggests that a ketogenic diet may have an antidepressant effect.
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:
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!
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
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
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)
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
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
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
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.
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!
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!
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..
.
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.
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!
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.
Yes, there are about 1000 ways to enjoy kale (that most people love) and this is one! Massaging the kale is an interesting practice, if you haven’t tried it. You literally get right in there with your kale, and massage it until it naturally wilts and the fibers breakdown. (so much better than raw kale!)
While I make so many versions of massaged kale salad (feel free to try your own), this one is usually a hit - especially amid those who are new to kale.
Massage up a batch and see for yourself.
Kale has one of the highest ORAC values (levels of antioxidants) of any plant you can eat plus this rich leafy green helps reduce inflammation and cleanse your liver!
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.
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!!
![LOVE YOUR LIVER [PART II]](https://images.squarespace-cdn.com/content/v1/58814a14e4fcb52dcfa591ac/1559174258503-QDTIEJNNH3XYPJ5QS60R/5X2A0491.jpg)
