TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

"THERE IS NOTHING BETTER THAN A GOOD FRIEND, UNLESS THAT FRIEND HAS CHOCOLATE"

Get ready of a little slice of heaven. In just one batch of these there is an entire avocado, a big dollop of coconut oil, and a few scoops of raw cacao powder. You can thank me later when you have pampered your palate and powered up your spring energy!!  

If you are a chocolate lover like me, this will surely do the trick.  These little bites of pleasure are very chocolaty.  With all the good fat, high quality coconut flour, and pure raw cacao you will feel balanced, energized and satiated.  I like to make mine in those mini muffin tins.  

Pure raw cacao is not only a great antioxidant, aphrodisiac and energy boost, but it was also considered food for the Gods (and goddesses).  So, why not eat like the goddess you are?  I say go for it!

ZUPPA TOSCANA

ZUPPA TOSCANA

Zuppa Toscana, a traditional Tuscan soup to nourish you down to your cells. Filled with delightful flavors and ingredients, including hearty fingerling potatoes and hearty late season kale. 

Make it in the instant pot or a top of your stove. This is a hearty and warming soup will keep you cozy all winter long.

Traditionally this soup is made with dairy, but I love it with coconut milk and a two drops of oregano essential oil, if you have it.

When you make it in the instant pot, the flavors commingle to an incredible level. If you are making it on your stove top, you will just need to simmer everything a bit longer.

Enjoy!!

BEET GINGER COCONUT BISQUE

BEET GINGER 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), pungent (spicy) from the fresh ginger, 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!

WINTER CABIN GRASS-FED BEEF STEW WITH CRISPY KALE

WINTER CABIN GRASS-FED BEEF STEW WITH CRISPY KALE

If you like warming and hearty foods at this time of year, this delicious bowl of goodness may be just right for you this solstice week. It can be made stove top, instant pot or crock pot and the recipe has all three options.

We made this recently on a chilly night up at our cabin, with the warmth and ambiance of our pellet stove burning. it warmed us up just right.

And I just love the crunch of the kale chips on top. So much texture and flavor fun.

And yes! Another Butcher Box Win:

I love being part of a community focused on caring about animals and our planet, improving livelihoods for farmers, and sharing better meals together. 100% grass-fed beef, free-range organic chicken, humanely raised pork, and wild-caught seafood all delivered right to your door once per month. Pick a box, customize your own box, and cancel or change at any time! I call that a win-win! Head over to check out their latest freebie HERE

Want to get cooking? Check out the many more Boulder Nutrition recipes:

WALNUT CRUSTED WILD-SALMON OVER SUMMER GREENS

I've been knee deep in research lately preparing for the upcoming docu-series I will be filming next week. In my geeking out about the latest research on what we need to be hormonally healthy (hint: a lot of good fats!) I created this recipe for you.

Full of both plant-based ALA from walnuts and wild-salmon based EPA and DHA, which both support healthy levels of omega-3 leading to healthy and happy hormones, be sure to check out this delicious (and easy) recipe.

Walnuts are one of the highest sources of omega-3 oils (in the form of alpha-linolenic acid) of all the nuts. Walnuts (like many other fat-rich nuts) are a great source of healthy protein and fat, giving you a satiating and blood-sugar stabilizing snack.

Wild salmon is full of omega-3 fatty acids and collagen, making wild salmon a potent food rich in health-promoting natural fats that work wonders in many systems of your body.

Both of these superfoods will stabilize your blood sugar, provide you with a dense amount of omega-3 fats promoting hormone and brain health and satiate your hunger and fullness hormones to boot!

TIME TO GET COOKING? KEEP BROWSING BELOW:

PASTURE-RAISED BBQ PORK TENDERLOIN AND SUMMERY SLAW

PASTURE-RAISED BBQ PORK TENDERLOIN WITH SUMMERY SLAW

With summer in full force and the joy of being able to finally come together after a long pandemic year, check out this brand new and tasty BBQ recipe for your festive summer fun.

This is an easy, tasty and super simple recipe for your summer table.

With high quality avocado oil based condiments, pasture-raised pork and local summery slaw, you have got yourself a tasty meal for family and friends.

I am a HUGE fan of Primal Kitchen products and this recipe features their Hawaiian BBQ sauce and (my favorite) Avocado Mayo.

Grab you first Primal Kitchen order HERE and use the code SATIATE10 for 10% off.

I hope you enjoy!

HOW TO GET GLOWING RADIANT SKIN

It’s a hot and dry time of the year in many places in the northern hemisphere ––the sun has been strong, the air has been dry and our skin surely needs a little extra TLC.

The sun is something that can accentuate our overall health or with over- exposure, the effects are dangerous and damaging. It’s no myth that what we put in and on our bodies, is directly reflected in the quality of our skin health.

Here are some easy ways we can enjoy the late summer lifestyle, while still taking care to maintain healthy, and glowing skin.

Step One: Hydrate

Our skin is our largest detoxifying organ and it is most radiant when all its cells are properly nourished and hydrated.

There’s a simple equation to gauge how much water you need to drink every day: Take your body weight, divide by two, and convert that number to ounces. This will give you the minimal amount of water your body needs to stay sufficiently hydrated. 

With increased physical activity or time being out in the hot and dry sun day you will require more hydration.

Water is also a crucial detoxifying agent, keeping the liver and the related organs (i.e. skin) flushed and fresh.

For a more versatile hydration boost, try adding some electrolytes to your water.

 

Step Two: Moderate

As most of you may know, our bodies absorb vital nutrient energy from the sun in the form of Vitamin D. What you may not know is that too much exposure will prevent this from effectively happening.

Just as your muscles need a warm-up before performing an intense athletic activity, your skin needs to ease into sun exposure before it can efficiently reap the benefits.

Minimize damage while still getting healthy Vitamin D exposure by choosing the safest times of day to be in the sun –– before 10 am and after 4 pm.

Step Three: Protect

When searching for the right sunscreen, it is important to use an eco-friendly, biodegradable product, so be sure to read the ingredients before you buy!

Additionally, topical antioxidants such as Vitamin C, Vitamin E and green tea extract help to increase absorption directly into skin cells, concentrating the skin’s continual repairing process.

These nutrients fight free radical damage from the sun and environmental pollution and stress. The gradual buildup of these antioxidants on the skin can provide protection for up to a few days at a time.

Here are some important ingredients to avoid when buying a sunscreen:

• paba: a chemical used in sunscreens since the 1950s that is now showing an increase in free radical damage;

• parabens: a pertrolium-based preservative that never leaves the blood stream and has been shown in studies to have a direct link to breast tumors and sperm count reduction;

•  triethanolamine (TEA): which may cause the formation of cancer-causing nitrosamines when combined with nitrite (another preservative); and

• benzophenome: one of the most powerful known free radical generators.

Also, minerals such as zinc and titanium dioxide are extremely beneficial in protecting the skin from harmful UVA and UVB rays when applied topically.

Using skin-friendly oils as full-body moisturizers, such as coconut, almond, and olive oil, will enhance the skin’s overall appearance. Red Palm Fruit oil, which can be found in your grocery store, is one of the highest sources of antioxidants in the form of carotenoids, tocopherols and tocotrienols, all of which replenish the skin with essential nutrients. Red palm fruit oil can be applied topically during sun exposure or shortly after.

 

Step Four: Nourish

As I mentioned earlier, diet is a major factor in maintaining a radiant glow and preventing free radical damage. Because skin is the body’s largest organ, it requires a lot of resources and energy to stay healthy. Some general rules of thumb for eating a skin-friendly diet include:

• Balance your blood sugar. When you sugar is off you are both negatively impacting the inflammatory response in your body (hello acne) and throwing your hormones into a tailspin. Sabilizing your blood sugar will do wonders for your radiance –– inside and out!

• Eat a diet based in whole foods loaded up with phytochemicals (superfoods), Eat fresh, local produce in a rainbow of colors, ensuring that you get all the essential nutrients and enzymes.

• Eat foods that are rich in Omega 3’s will aid in the skin’s ability to fight free radical damage. In maintaining healthy, youthful skin it is crucial to avoid hydrogenated and partially hydrogenated oils, trans fats, and processed carbohydrates.

• Cleanse with the seasons. Allowing your body a chance to cleanse at least twice per year will not only cleanse various organ systems in the body –– such as the liver, kidneys, colon, and gall bladder –– but will also be visible in your clear bright skin, free from age spots, blemishes, and unwanted toxins.

Step Five: Rest

Sleep helps you regenerate the skin. Sleep can also help to release tension in your nervous system as well as give you more emotional resiliency to manage stressful situations.

The earlier you can get to bed, the better. In many eastern traditions, it is said that each hour before midnight is worth 2 hours of sleep after midnight.

In addition to sleep, try a relaxation practice such as yoga, meditation, or journaling. These types of practices bring us to a centered, grounded place and support us in moving through daily stress with a lot more ease.

Your skin health will benefit from a peaceful, rested, and relaxed day-to-day existence that revolves around balance, nourishment, mindfulness.

Step Six:  Delight

Pleasure is one of the principle ingredients in our daily health.  Pleasure heals.

Each time we experience pleasure, we release a powerful molecule in the body called nitric oxide.  Nitric oxide does wonders for our inflammation, and is the most powerful fighter of free radical damage. 

Laughter, exercise, nature, joy, touch and connection with others are some of the most common ways to increase nitric oxide in our bodies. 

Your smile is always your radiance.  Remember, your radiance shines from within. 

Glowing skin is always in!

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Want More? Here are some other relevant and inspiring articles to peruse.

7 HOME REMEDIES TO BOOST YOUR IMMUNE SYSTEM

Originally Posted On Chopra.com

7 Home Remedies to Boost Your Immune System

It is an important time of year to keep your immune system strong. As you likely have experienced, the current global pandemic requires extra focus on the immune system.

There are many ways to help keep your body strong and vital. Many of the practices and remedies listed below will remind you that taking care of your health (and immune system) can be simple and effective.

1. Immune-Boosting Vitamins and Minerals

While it is important to include a wide array of vitamins and minerals in your diet to ensure you get ample phytonutrients and antioxidants, there are a couple of superstars in the immunity world.

Vitamin C

You may have heard of Linus Pauling, the scientist who in the 1970s claimed that taking high doses of vitamins can prevent colds. While many in the medical community rejected his claim (which he based on a single placebo-controlled study of schoolchildren), in the past few decades, a growing body of research has shown that vitamin C is, in fact, important to the health of your immune function.

You can boost your intake of vitamin C by eating more vegetables and fruits high in vitamin C—such as peppers, spinach, kiwi, broccoli, grapefruit, strawberries, and oranges. You may also want to take a vitamin C supplement to boost your intake of this vitamin.

Zinc

Zinc is a mineral that has been shown to be essential for immune function. In fact, some studies have found that patients with zinc deficiency (a prevalent condition in the developing world) developed severe immune dysfunctions over time. Adding more zinc to your immune-boosting repertoire is important in keeping your immune system at its best.

There are many ways to increase your zinc intake. Eating foods high in zinc is always a good option. Try including more zinc-rich foods such as chickpeas, pumpkin seeds, cashews, oysters, oats, and yogurt. Want an extra boost of zinc? Talk to your healthcare practitioner about a dietary zinc supplement.

2. Garlic

Garlic has a variety of strong immune-boosting properties. It is antimicrobial, antifungal, and antibacterial. One study found that a group of participants who took a garlic supplement had significantly fewer colds than the control group who didn’t take the supplement. Those taking the garlic supplement were also able to recover more quickly than the control group when they did catch a cold. Garlic is also known for its potent antioxidant levels.

One way to get the benefits of garlic is to take a garlic supplement that contains allicin, a primary bioactive component of this pungent member of the onion family. You can also enjoy garlic in a variety of recipes.

Garlic soup is a delicious way to boost your immune system. The recipe below calls for five to six whole heads of garlic—and that may sound like a lot of garlic—but the medley of ingredients in this soup creates a balanced blend of flavors. You may find yourself quickly developing a love for this potent immune enhancer.

Ingredients:

• 5–6 whole heads of garlic

• 1/4 cup olive oil

• 4 tablespoons butter or ghee

• 2 onions sliced

• 32 ounces of broth (chicken or vegetable)

• 2 cups milk of choice

• 1 teaspoon thyme

• 1 teaspoon oregano

• Sea salt to taste

• Black pepper to taste

Directions:

Preheat the oven to 350 (F). Halve the heads of garlic across the cloves (do not peel). Pour the olive oil into a baking dish and place the garlic head halves cut side down on the dish. Cover to roast for approximately one hour or until garlic cloves are fragrant and starting to brown.

While garlic is roasting, melt butter in a large pot and add sliced onions. Sauté over medium heat, stirring constantly until onions are translucent. Add the herbs, salt, and pepper and sauté for 2 minutes.

Let garlic cloves cool slightly, then carefully pick up the shell of the garlic heads. Add peeled garlic cloves to the onion mixture in the pot.

Add broth. Simmer for 15 minutes. Reduce heat to low and add milk of choice. Blend the soup until smooth. Serve warm.

Serves 4

3. Lemon Ginger Tea

Lemon ginger tea is a simple, soothing, and effective immune booster that you can make in just a few minutes. 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.

Lemons contain high levels of vitamin C and also have strong antibacterial and antimicrobial properties, all of which will enhance your immunity and ward off illness.

In short, a warm cup of lemon ginger tea is an effective (and tasty) way to boost your immune system and keep you feeling healthy.

Ingredients:

• 1 inch of fresh ginger (grated)

• 2 ounces organic lemon juice

• 1 tablespoon raw honey (optional)

• 4 cups of filtered water

Directions:

Grate the ginger and place into a pot with filtered water. Simmer for about 15 minutes. Add the fresh lemon juice and honey. Mix well and serve in your favorite mug.

Serves 2

4. Chicken Vegetable Soup with Bone Broth

Chicken soup is an age-old remedy for a good reason: the combination of rich and hearty bone broth, nutrient-rich vegetables, and healing herbs and spices help to nourish your body and boost your immunity.

Bone broth is a powerful tonic made from simmering bones to brew up a tasty and nourishing broth. Add a variety of colorful vegetables—such as garlic, leeks, carrots, celery—and leafy greens such as kale—to ensure you are boosting your vitamin C and antioxidant levels, both important factors in a strong immune system.

Here is a simple recipe for chicken soup for you to try. Or if you have a family recipe for chicken soup, perhaps one that has been passed down for generations, make a batch and prepare to nourish your body and your soul.

Ingredients:

• 2 pounds of organic chicken

• 32 ounces (4 cups) bone broth (premade or homemade)

• 1 yellow onion

• 4 carrots

• 4 stalks celery

• 2 leeks

• 2 cloves garlic

• 2 cups leafy greens of choice

• Sea salt and pepper to taste

• 1/4 cup avocado oil

• Optional herbs: oregano, ginger, basil, thyme

Directions:

Place the bones and chicken into a large pot. Cover with 32 ounces of water. Bring to a boil over high heat and reduce to a low simmer for about 4–24 hours, adding extra water if needed. Skim any top layer of fat off as necessary.

Remove bones and chicken with a slotted spoon and cool.

In a separate pan, sauté onion, garlic, leeks, carrots, and celery in avocado oil until the onion is translucent and aromatic. Add in salt, pepper, and optional herbs and stir. Pour into bone broth, add the deboned chicken back in, and simmer.

Once the soup has simmered for an hour or so, add in the leafy greens just before serving, so they wilt but you preserve their bright green color. Taste, and salt again if needed. Serve warm.

Serves 4

5. Herbal Infusions

Herbal infusions can help prevent you from getting sick, or shorten the duration and intensity of your symptoms when you do come down with a cold or flu. Here are a few immune-boosting herbs to know about, as well as a few tips to brew up your herbal infusions at home.

• Elderberry is a dark violet berry containing immune-boosting benefits. Research shows that elderberry can reduce the duration and severity of symptoms of the common cold.

• Echinacea is a pretty purple flower grown primarily in North America. When used medicinally, it can help decrease the duration and severity of colds and other upper respiratory infections when taken at the onset of symptoms.

• Osha root (Ligusticum porteri) is an herb that has long been used by Native Americans for a variety of ailments. Recent research has found that osha root may boost immunity while also protecting cells from oxidative damage.

How to brew:

First, choose quality bulk herbs. If you do not have a local apothecary, you can order them online. Use primarily leaves, flowers, or finely chopped stems and roots. Start with approximately one tablespoon of herbs to one cup of water. Using purified water, place 4 tablespoons of herbs, covered fully in a pot with 4 cups of water. To ensure you steep a potent herbal infusion, keep the lid on while simmering, stirring the herbs occasionally. For optimal benefits, steep medicinal herbs for approximately 15–20 minutes. Strain well and drink. You can store any leftovers in a glass jar in the refrigerator. For optimal potency, keep the herbal infusion for no more than 24 hours.

Serves 2

6. Wild Mushrooms

Mushrooms have been enjoyed for their many health benefits and tasty flavors for centuries. Mushrooms are a fungus, known for their powerful nutrient density and immune-boosting properties.

Wild mushrooms are mushrooms that grow in the wild and are most often harvested by local mushroom experts in a process known as “mushroom hunting.” Similar to most wild food, wild mushrooms are said to be more nutrient-dense than regular mushrooms. However, since wild mushrooms can contain dangerous levels of poisons, only eat wild mushrooms if they have been harvested or certified by an expert.

Here are some potent wild mushroom varieties that can boost your immune system:

• Reishi

• Cordyceps

• Shiitake

How to prepare:

Eating wild mushrooms can be easy and delicious. Try adding medicinal mushrooms to your favorite stir-fry, blending them into a soup or stew, or roasting them in the oven with a gentle coating of olive oil and salt. For a potent source of mushrooms to boost your immunity, consider taking a dietary supplement of a wild mushroom blend.

7. Probiotics

Probiotics are live strains of healthy bacteria and yeast that are good for your digestive tract, microbiome, and immune system. Research shows that probiotics enhance your immune function through supporting a healthy and strong intestinal lining, keeping the bad bacteria from entering the bloodstream and, therefore, supporting the overall health of the immune system.

You can get plenty of probiotics from your diet by eating a wide array of fermented foods—such as yogurt, cultured vegetables, miso, and apple cider vinegar. Or explore a potent probiotic supplement to ensure your levels are abundant.

There are many ways to enhance your immune system and stay healthy all season long. In addition to the recipes and immune enhancers described above, here are two more keys to staying healthy and strong:

1. Manage your stress level.

2. Get enough sleep.

Both sleep and stress management are foundational for a healthy body and mind. Try these daily practices to ensure your stress is low and your rest is deep

:

• Meditate. Meditation has been shown to relax the nervous system and decrease symptoms of stress.

• Take a warm bath. By increasing the body temperature in a warm bath, your body relaxes more easily, helping you fall asleep at bedtime.

• Get some extra sleep. Studies show a good night’s sleep can increase the immune response in your system.

• Diffuse essential oil of lavender in your room. Aromatherapy can set the tone for relaxation and deeper rest.

Feeding your body immune-boosting ingredients, minimizing stress, and getting deep rest can help prevent those unwanted sick days—allowing you to feel healthy and ready to enjoy the beauty of the changing seasons.

Here’s to strong health and vitality!

Sue

DIY ENERGY BARS

DIY ENERGY BARS

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!

6 HERBS TO BOOST YOUR IMMUNITY

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.

1. Echinacea

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.

2. Goldenseal

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.

3. Osha Root

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.

4. Elderberry

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.

5. Oregano

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.

6. Astragalus

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.

How to Take These Herbs

The three primary ways to take the aforementioned roots and herbs are in the form of a brew, tincture, or distillation.

1. 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.

2. 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.

3. 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.

BIELER'S BROTH

BIELER’S BROTH

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.

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!

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.

{DAIRY FREE} MASSAGED KALE CAESAR

{DAIRY FREE} MASSAGED KALE CAESAR

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!

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.

WHAT ABOUT BREAKFAST?

EAT SOME BREAKFAST, CHANGE THE WORLD

Do you experience:


Topsy-turvy mornings?


Rush hour? 


Early morning classes?


Trouble getting your kids out the door to school (along with the morning melt downs that come with)? 


A little too much snooze button?


And then, to top it off, breakfast...the most important meal of the day?  Seriously?


It is all rather complicated and can often feel impossible. I know that mornings (especially getting a healthy breakfast!) can feel like an uphill battle that you don't want to fight, but trust me, it does not have to be a struggle...


There are some important aspects of what to eat to ensure a healthy breakfast and a few important science-based reasons to avoid skipping breakfast. I thought I would share some with you today (along with some easy and healthy breakfast ideas).

HOW TO EAT HEALTHY BREAKFASTS ON BUSY MORNINGS?

• Balance your macronutrients. Be sure to include proteins, fats and healthy whole carbohydrates for healthy and stabilized blood sugar (keeping those sugar cravings at bay all day!)

• Try simple protein-based green smoothies for busy mornings (avoid frozen or super cold breakfasts as they are hard on your digestion. Simply warm up your frozen fruit a bit before blending).

• Choose well rounded plant-based or animal proteins to boost your metabolism and elevate your energy.

• Make quick and easy portable go-to breakfasts (so you don't throw in the towel on breakfast all together!)

• Prep some overnight grab-and-go breakfast favorites (hello chia pudding)

• Dinner for breakfast?  Absolutely. Warming soups and broths do wonders for your digestion in the morning and are often packed full  of veggies to boot!

WHY TO NOT SKIP  BREAKFAST?

• Eating breakfast kickstarts your metabolism

• Eating breakfast helps you focus A LOT better throughout the day(kids included)

• Skipping breakfast has been shown to drastically increase your food intake later in the day

• Skipping breakfast exacerbates your sugar cravings (hello late night pint of ice cream!)

• Skipping breakfast is linked to weight gain, migraines, brain fog, afternoon drops in energy and of course a hangry attitude that is more irritable, short-tempered and cranky.

Ultimately, there is no one-way approach to health and vitality, and for the occasional person, skipping may work, but almost everyone (biochemistry included) feels better with a smart and satiating start to the day. 

If time and efficiency in the morning are your biggest breakfast obstacles, be sure to scroll down and explore some of my favorite simple and satiating breakfasts. I have you covered!

P.S  What are your biggest morning challenges?  Tell me in the comments below!

SOME FAVORITE SIMPLE AND HEALTHY BREAKFASTS…

Heart Beet Green Smoothie

Coconut {Soaked} Granola

Sweet Potato and Mushroom Breakfast Hash

Coconut CHia Pudding

Simple Fiesta Breakfast Bowl

Overnight Berry Oats

ROASTED FIG AND ARUGULA SALAD

"COOKING IS LOVE MADE VISIBLE"

This time of year gets me back into the kitchen roasting. A nice merge of roasted figs over a fresh bed of arugula with a garnish or toasted pine nuts and goat cheese is a gentle ease into the flavors of fall.  Deeelicious!

Did you know that fig leaves were made into clothing for Adam and Eve in the story of the Garden of Eden?  Not only that, historically figs have been considered a potent aphrodisiac.  

I don't know about you, but I'll take some! Part of the mulberry family, these succulent little fruits are full of a healthy sweet flavor full of good fiber and trace minerals such as magnesium, copper, potassium and calcium.  

Also, take note:  Figs get more nutritionally dense when dried (say what?). Feel free to snack on them dried with your favorite nut or seed.

Enjoy this delicious late summer salad.