3 Ways to Get More Nutrients From Your Smoothies- recipe included!

Morning rituals are important, and for me, making smoothies is my thing.  Not only are smoothies convenient, but they contain tons of nutrients, depending on what ingredients you use.  Moreover, it’s easier for our bodies to digest foods that are in a more broken down form (which is why it’s important to chew your food).  When you blend your food, the cell walls of the food is broken down to a point where you can extract more nutrients and allow the body to absorb more of these nutrients. While juicing your food has become very popular, juices can have high sugar content and do not contain the pulp. With smoothies, the entire fruit or vegetable is blended in, which I like because you get more fiber and antioxidants from the pulp.  Other reasons to blend are that it allows for slower sugar absorption, a blender is easier to clean that a juicer, and overall I feel like you can do so much more with a blender than a juicer.  That being said, you can absolutely switch it up between juices and smoothies; both have their benefits.  Whenever possible, make sure to use organic produce, although you can get away with buying these “Clean 15” non-organic.

Leafy Greens

I put all types of things in my blender.  Spinach, romaine, and kale are a few of my favorite leafy greens to use because they don’t really stand out in the smoothie. Who wants to feel like they’re drinking spinach?  Ick, not even me.  Unfortunately, I’ve found out from my clients that not all blenders can successfully blend leafy greens.  Experiment with your blender at home.  At least with my Vitamix, there does seem to be an order in which you should put ingredients in your blender.  Start with your base liquid (I use purified water, hemp milk, coconut milk, or unsweetened almond milk), then put in the leafy greens, followed by fruit and lastly ice or frozen goods.  If I’m making two servings of smoothie, I generally put in one big handful of each type of leafy green.

Citrus Peels

Lemon has always been a staple of my smoothies, but recently I experimented by including the lemon peel.  The peel actually contains 5-10 times more nutrients than lemon juice and adds an extra punch to the drink. For example, one tablespoon of lemon peel contains double the amount of vitamin C and triple the amount of fiber than one wedge of lemon without the peel, according to the USDA database (Reboot With Joe). Once I experienced a smoothie with lemon peel, I started adding peels from other types of citrus (blood oranges and oranges, to be specific).  I highly recommend!  I don’t use the entire peel, maybe just a quarter from each type of citrus.  Upon further research, I’ve also learned the peels contain an antioxidant called Naringin that’s powerful in fighting cancer.

Brown Bananas

Ripened bananas have higher levels of antioxidants and cancer-fighting properties.  I’ve never been a fan of eating brown bananas since they’re a little softer than a yellow banana, but in a smoothie, the taste and texture are not distinguishable.  If you are diabetic or pre-diabetic, you actually should eat your bananas while the peel is still green, but if you aren’t diabetic, then “the more dark patches a banana has, the higher its immunity enhancement quality will be” (One Green Planet).

 

Morning Citrus Smoothie

-1.5 cups purified water, unsweetened almond milk, or hemp milk

-1 handful spinach

-1/2 organic green apple

-1/2 organic blood orange (leave peel on)

-1/2 organic lemon (leave peel on)

*If you don’t have organic citrus, make sure you wash the peel before adding it to your smoothie.

-1 ripened banana

-1 scoop unflavored protein powder (optional)

 

  1.  Add ingredients to your blender in the order listed above, making sure to blend gradually unless you know your blender can handle everything at once.  Add more liquid if the smoothie is too thick.
  2. Pour and drink immediately.  Enjoy!

 

 

Beat PMS Symptoms Naturally

I’ve received several requests now for a post on PMS and how to naturally deal with unwelcomed period bullshit.  You know, the bloating, the unhealthy cravings, the cramps, the mood swings… It can be a total downer, although I’ve learned to view my period as a cleansing process for the body to make the whole situation a more pleasant experience.  A positive attitude is everything in life, but sometimes you also need a little help to minimize symptoms.  Here are some of my top recommendations for reducing PMS discomfort:

Diet

When I was younger, a friend and I used to have a “fuck you, period!” ritual every month where we’d pig out on burgers, chili cheese fries and milkshakes at a local diner.  Why is it that when we get our periods we often crave the foods that feel good in the moment, but actually make our symptoms worse?

It wasn’t until I replaced the crap for nutritious, wholesome, REAL food that I really noticed a big reduction in my PMS symptoms.  Eating nutritious foods rich in vitamins, minerals, and antioxidants is what the body thrives on, especially during that time of the month.  Fill up on alkalizing foods like leafy green vegetables and fruit, healthy fats high in omega-3s like salmon, nuts or chia seeds, and unprocessed whole grains, like quinoa or rice.  Eating foods rich in potassium, calcium, and magnesium will help reduce cramps, so eat bananas, dark chocolate (the darker the better), and spinach.  If you’re craving meat, eat some red meat (preferably grass-fed organic).  It’ll help restore depleted iron levels. Feeling bloated?  Drink plenty of water, but also eat foods that are natural diuretics (aka, foods that make you pee more).   Parsley, pineapple, lemon, celery, ginger, cabbage, and apple cider vinegar are all examples. I like to start the morning off with my Daily Green Smoothie which is packed full of nutrients and will typically drink warm lemon water with ginger throughout the day.

Light Exercise

While some people feel like being sedentary during their periods, I’ve found that light exercise can be quite beneficial.  Exercise helps reduce stress and when I’m feeling depressed and irritable, exercise makes me feel relaxed.  Try exercises like walking, running, swimming, biking, or some gentle yoga poses like these ones here:

Essential Oils

Aromatherapy  has been used for many thousands of years as a way to lower stress levels, relieve pain, improve mood, and suppress cravings and nausea. Essential oils have even been demonstrated in lab studies to kill flu, E. coli, and cancer cells (source: Women’s Health Magazine, Cancer Tutor).  Different oils initiate different responses in the brain, which in turn, directs your nervous system to say, “relax” or “spring into action.” During or before menstruation, I recommend clary sage, lavender, chamomile, ylang-ylang, grapefruit, jasmine, or cedarwood to ease symptoms and lift your mood.  I personally like to mix a couple drops of oil with some coconut oil and rub it on my stomach if I’m experiencing discomfort.

Cannabis

Finally, more people are publicly acknowledging the wide-ranging medicinal benefits of the cannabis plant.  For period-related struggles, cannabis can be amazing, and a great alternative to pharmaceutical pain medications that may be harsher on the body. Cannabis rich in the compound CBD is gaining popularity due to its ability to greatly (and in most cases relatively instantly) reduce pain and inflammation while lifting your mood.   In fact, Queen Victoria, as well as many other recognizable, historical women, used CBD-rich cannabis in the 19th century to reduce her menstrual cramps (source: Project CBD).  CBD differs from THC-rich cannabis in that CBD-rich cannabis has little to no psychoactive effects or the “high” most people associate with cannabis.  It’s for this reason that strains high in CBD make it a premier choice for many users.

Remember to Breathe

This tip is for everyone, but especially for those women who get anxious, crampy, depressed, or tired during their periods.  So much can be controlled not only by the brain but by the breath.  Start by taking deep, even breaths in through your nose and out through your mouth.  If you can, incorporate some of the yoga poses from above.  Focus on your breath and remind yourself that everything will be ok!

 

Have comments, questions or suggestions?  Have additional methods for relieving cramps or PMS symptoms? Leave a message below, or reach me through my website.

Thanks for reading!

Forbidden Rice Veggie Bowl

Looking for an easy vegetarian recipe or an alternative to boring ole’ white or brown rice?  I’ve recently discovered Forbidden Rice, an exotic and somewhat pretentious name for black rice, and I highly recommend trying it.  I first had it at a Los Angeles restaurant called Flower Child.  It was so good that when I got home I immediately tried to recreate the recipe. There are a few reasons why I’m loving this rice.  Not only does it come out with a risotto-like texture, but the grains contain an extraordinary amount of anthocyanin, the powerful antioxidant responsible for giving certain foods like blueberries or eggplants their beautiful purple color (source: Modern Farmer).

forbidden-rice-phto

When recreating the recipe from Flower Child, I had to do a bit of guess work.  I ended up just using whatever veggies I had leftover in the fridge, but the ones used at the restaurant were broccoli, carrot, snap peas, japonica, onion, and bok choy.  I’ve never heard of or seen japonica in a store or at a farmers market, so I left that one out. Here is how I prepared this delicious meal using what I already had on hand:

Ingredients

-1 cup Forbidden Rice, soaked or rinsed thouroughly and drained
-2 cups water
-1/2 chicken bouillion cube
-1 head of broccoli, chopped
-1 zucchini, chopped inot 1/4 inch rounds
-1 carrot, julienned
-1 onion, small diced
-5 cloves of garlic, small diced
-dried chili flakes
-sesame oil
-salt, pepper
-1 tablespoon ghee or butter

 

Instructions

1- Add rinsed rice to a small pot with 2 cups water, the boullion cube and ghee (optional). *Note- I barely salt the water since the boullion contains salt.  Cook over high heat on the stove until boiling, then cover and reduce heat to low for about 20 mintues or until cooked through.  Remove from heat and leave lid on.

2- While the rice cooks, heat a medium-sized pan over medium high heat.  Add sesame to the pan.  Add the carrots and broccoli first.  Season lightly with salt and pepper and cook for about five minutes or until slightly soft.  Next, add the zucchini, onion, and garlic.  Lightly season again with salt and pepper and add the chili flakes. Add more sesame oil if necessary.  Cook about 5-6 minutes, or until everything is softened.  Turn heat to low.

3- Add the cooked rice to the pan of vegetables and toss to thoroughly combine everything.  Serve and enjoy this healthy meal!

 

How To Naturally Treat ADHD

Not unlike most children, when I was younger, paying attention in class and sitting still was difficult for me. When I was 15, I diagnosed myself with Attention Deficit Hyperactivity Disorder (ADHD) and had a much easier time getting my prescription for Adderall (a medication commonly used to treat ADHD) from my doctor then I think I probably should have. “You want Adderall? No problem, I’ll prescribe you Adderall,” I clearly remember my pediatrician saying. Although my mom ended up taking me to a different doctor who diagnosed me with ADHD before prescribing the medication, for the next four years after that, I took Adderall daily, believing that I wouldn’t be as productive or successful without it. While I did have insanely sharp focus, I hated the side effects. The medication made it so that I didn’t want to eat, I couldn’t comfortably socialize, and I couldn’t sleep. But my grades in school improved dramatically enough that I convinced myself Adderall made me smarter and better at school.

By the age of 20, I decided I was done with the drug and the uncomfortable, anxious way it made me feel. When I went off it, my goal wasn’t necessarily to go cold turkey, but I wanted to test myself and see how I did in school without the drug while implementing some natural methods for concentrating. It took a little time, and I know this wouldn’t be the case for all people with an attention disorder, but I’ve found that I can absolutely be productive without medication. I believe that the following natural remedies can truly help with concentration and that either on their own or in conjunction with medication, can greatly benefit those struggling with ADHD.

Understanding the Power of the Gut

Our intestines contain a population of microbes known as gut microbiota. Microbiota contains tens of trillions of microorganisms, with at least 1000 different species of bacteria with more than 3 million genes (source: Gut Microbiota). A baby born vaginally gets her first dose of these microorganisms as soon as she exits her mother’s vagina. Children born through C-sections miss some of the bacteria that children born vaginally get.  Instead, a C-section baby gets her first bacteria from her mother’s skin and the skin of the doctors and nurses in the delivery room (source: heathline).  In either situation, from that moment on, everything affects the babies microbiota; the food she eats, the water she drinks, her environment, and the air she breathes. Although the baby can adapt to change, a loss of balance in the gut microbiota may result in dysbiosis (the opposite of symbiosis). Dysbiosis may be linked to a number of health problems such as functional bowel disorders, inflammatory bowel disease, allergies, obesity, and diabetes, to name some. According to author and doctor, Natasha Campbell-McBride, 84 percent of your immunity is located in your gut wall. And if you don’t have healthy gut flora, your immune system simply can’t function optimally (Source: GAPS Diet).

 

TN_Lede_Probiotics_0911

Happy gut microbes

 

Gut dysbiosis is also commonly found in children with ADD/ADHD and other mental health illnesses and disorders like depression, or bipolar disorder.  (source: Epidemic Answers). In my own experience, I have found that by treating the gut, I could get by without medication. Another thing I found while researching is that children with ADHD typically have low levels of dopamine, which is an important neurotransmitter that promotes feelings of calm and well-being. This is why kids with ADHD, while not typically being able to sit still for too long, have been found to sit very calmly for hours on end while playing video games, since playing video games releases dopamine. With all of this knowledge, I now have recommendations for ways to balance dopamine levels and improve gut health to naturally achieve laser sharp focus.

Diet

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Eating a well-balanced diet with plenty of whole grains, vegetables, fruits, lean protein, healthy fats, and purified water will play a huge role in curbing ADHD symptoms. Eat organic whenever possible, take probiotics regularly, and check in with yourself to see how your body feels after you eat certain foods. There are a number of foods that can typically cause food allergies or sensitivities in people, such as: gluten, sugar, processed and fried foods, food colorings, dairy, alcohol, red meat, caffeine, soy, corn, and nightshade vegetables. An allergy or sensitivity to a particular food may cause symptoms of ADHD. Experiment by eliminating foods from these food groups then add them back into your diet one by one.  During this process, I recommend taking notes of your concentration, energy, digestion, and sleep before and after eating and you may just find some foods work better for your body and concentration levels than others.

Lifestyle

Quality sleep and healthy lifestyle choices will also impact your ability to focus during the day. Most people need at least eight solid hours of sleep, which means you should begin winding down and turning off the computer, television, or any devices with a blue light at least an hour before bed. Try to steer clear of caffeine, sugar, and alcohol, as these will impact sleep quality too.

 

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Yoga on a stand up paddle board requires a quiet, focused mind…

 

For both children and adults with ADHD, exercise is like medicine. It helps to get rid of excess energy, and in my own experience, I’ve found that exercise is the only time where I can pretty much turn off my mind. Exercise stimulates cognitive thinking and increases levels of dopamine, thus improving levels of concentration for hours after completion. Switching up forms of exercise, and learning new ones, have actually been found to improve organization skills, and when you combine mind-body exercises with a deep mental focus, you may even get more positive results (source: health.com). I have to switch up my exercises just to stay interested, so I like to rotate between pilates, yoga, barre, running, dance, and weight training.

Massage

Like exercise, massage also increases levels of dopamine, which is the hormone lacking in people with ADHD. The benefits of regular massage for people with ADHD have been found to result in more restful sleep, improved mood, improved social function, improved focus, and anger control. If you can’t go out and get a massage regularly, then try giving yourself a massage. You can even incorporate essential oils like lavender, frankincense, or mandarin into your massages for greater results since aromatherapy can also be a powerful tool for aiding in focus and calmness.

Work Breaks

When focusing for long periods of time is a challenge, try breaking up your workload. I’ll set a timer for myself for 20-minute periods where I power through work, followed by a brief break. During this break, I’ll do anything from stretching to browsing Pinterest, but after about five minutes I have to get back into work mode. I find these frequent and shorter work periods actually make me more productive in the long run.

 

Are you or is someone you know struggling with symptoms of ADHD?  Then let’s talk!  I am a Certified Integrative Nutritionist with a background in holistic health who would love to help you.

 

 

 

My Top Tips and Recommended Products For Glowing Skin

Skin is the body’s largest organ, so your skin can say a lot about your health and what’s going on inside your body. There are many reasons for unhealthy skin, but some of the most obvious are hormones, certain beauty or cleaning products with harmful ingredients, toxins in the environment, or toxins from poor diet or non-purified water. With so many ways for the body to absorb toxins, it’s critical to detox often and take measures to avoid these toxins as much as possible.

face-mapping.png

Blemishes on the face can tell you what exactly may be going on inside the body. For a guide to face mapping, click here.

I’ve had a few requests recently regarding my beauty regimen, so I’m going to share with you a few tips for glowing skin, along with some of my most recommended beauty products.

I try to always start my mornings off with my daily green smoothie, and I try to eat organic as much as possible. If you cannot afford to eat organic all the time, check out this list for the produce that’s most important to buy organic. It’s called, “The Dirty Dozen and Clean 15,” aka, 12 foods recommended to buy organic and 15 foods that aren’t as necessary to buy organic.

Drinking lots of water is super important for your health and for beautiful skin, so stay hydrated throughout the day and drink warm water with lemon for an extra detox kick. Hydration and a healthy diet do a lot for your skin, but here are some products to enhance your skin’s glow:

Collagen Powder– To start my mornings off right, I drink my daily green smoothie, which contains lots of green, leafy vegetables, fruit, and purified water. I also like to add a tablespoon of collagen protein powder. I prefer collagen powder to other protein powders because collagen doesn’t have a taste and does wonders for the skin, among other benefits. I’ve noticed since I started ingesting collagen powder that my nails have been healthier and my skin looks younger (not to toot my own horn). Bone broth is another recommended way to get collagen.

Collagen Protein Powder

Collagen Protein- $39 on Dr. Axe

 

COOLA Sunscreen- Whether or not the sun is out, I wear sunscreen on my face every day to protect against skin cancer and early signs of aging. I recently picked up this organic, “antioxidant-infused” sunscreen, and I absolutely love it. It uses all natural ingredients like organic acai oil, omega-3,6,9, vitamins B, C, and E. When I wear it, it’s so light that I don’t feel like I’m wearing sunscreen. Although I don’t smell the rose essence as much as I’d like, this tinted version gives my face a nice, even color so that I don’t necessarily have to use a foundation or powder on top.

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Coola Sunscreen- $36 Amazon

Thayers Alcohol-Free Toner– I love this toner. Not only does it smell delicious like rose petals, but it also moisturizes as it tones and makes my face feel especially clean. I only recommend using it at night after washing your face, rather than in the morning, which may cause skin to get oily during the day. This product may be too much if you’re someone with oily skin.

Thayers Alcohol-free Rose Petal Witch Hazel with Aloe Vera ~ 12 oz

Thayers Alcohol-Free Toner with Rose Petal, Aloe and Witch Hazel- $11 on Amazon 

Pure Hyaluronic Acid Serum– Want to know why babies have such plump, dewy skin? Because when babies are born, they are born with high levels of hyaluronic acid, which naturally deplete over time (source: You Beauty). Although this product might sound harsh with the word “acid” in it, it’s quite the opposite. It’s very light on, but has deep hydrating effects. I use this serum in the morning after I’ve washed my face, and in the evenings after my toner.

Best-Selling Hyaluronic Acid Serum for Skin- 100% Pure-Highest Quality, Anti-Aging Serum-- Intense Hydration + Moisturizer, Non-greasy, Paraben Free, Vegan-Best Hyaluronic Acid Serum (Pro Formula)

Pure Hyaluronic Acid Serum- $15 on Amazon

doTerra Fractionated Coconut Oil– Most coconut oils on the market work just fine for beauty purposes, but I prefer this liquid coconut oil right here. Coconut oil in liquid form is just easier to apply and spread, but I also like this particular brand because it doesn’t feel greasy on the skin. Coconut oil has at least 100 uses, but for beauty, I like to use it as a makeup remover or moisturizer. It takes makeup off easily, moisturizes the skin, and also helps your eyelashes grow! Check out what else you can do with coconut oil here.

doTERRA Fractionated Coconut Oil 3.8oz

doTerra Fractionated Coconut Oil- $13 on Amazon

FYI- I have not been paid to advertise any of these products. I only promote products I use and that I would recommend to a close friend or family member. I also have normal/dry skin, so these products may not have the exact same results for everyone.

 

Want to learn more about beautifying your skin naturally? Reach out here to speak with me, a certified health and wellness coach.

 

 

 

 

Guilt-Free Chocolate Banana Avocado Cookies

Apologies, these cookies photograph like moose poop, but I promise they are amazing!FullSizeRender.jpg

I have a dangerous sweet tooth, especially for chocolate, and sometimes my go-to tricks to suppress my cravings just don’t work. It’s moments like these that I find it necessary to have two foods on hand, an avocado and a banana, so that I can quickly whip up a guilt-free dessert. I have another two desserts I love, my raw chocolate mousse and ,  that can be made with avocado and banana instead of using ingredients like sugar, milk or butter. The other thing I love about my raw chocolate mousse and these delicious chocolate cookies is that they take less that 15 minutes to make. Can’t beat that.

So these cookies were my first attempt. They came out delicious, but a little thin and gooey. Didn’t bother me one bit, but if you’re a burnt cookie lover, then maybe try baking yours longer than 12 minutes. These would actually pair incredibly well with vanilla ice cream, but since we’re being healthy, maybe make some banana ice cream instead or pour some almond milk over the cookies and eat with berries, or just enjoy the cookies on their own… you decide 🙂

Ingredients

-1 banana

-1 ripe avocado (but not brown on the inside)

-1 egg

-1/2 cup dark cacao powder

-1 scoop peanut butter (optional- I used Earth Balance peanut butter with coconut oil)

-1/2 teaspoon baking soda

-dark chocolate chips to taste

 

Instructions

  1. Preheat oven to 350 degrees F.
  2. Start by placing banana chunks and the avocado flesh in a food processor and mix. Next add the egg, baking soda, peanut butter (optional), and cacao powder. Continue to mix.
  3. Toss in some chocolate chips (also optional). Scoop the mix into balls and place on a lightly greased baking sheet.
  4. Bake in the oven for about 12 minutes, or until the cookies are firm.

 

I adapted this recipe from Paleo Leap and made it my own.  I hope you enjoy!

 

You Are Invited! Slim Down For Summer and Join Me For A Summer Anti-Inflammation Detox

17327_10204034803084733_8189935535209272625_nWho else wants to feel totally energized, vibrant, and renewed this summer? Who wants to feel the best they’ve ever felt, lose some weight, and think more clearly than ever before? If this speaks to you, then join me this summer for an anti-inflammation detox and elimination diet!

Is a detox right for you? 

• Do you have trouble concentrating and/or staying focused?

• Do you feel tired or lethargic?
• Do you experience frequent colds or flues?
• Do you have joint pain or stiffness?

• Do you get frequent headaches?
• Are you overweight?
• Have you had a change in body odor or taste in your mouth?
• Do you have dark circles under your eyes?
• Does you skin lack luster?
• Do you have acne, eczema, or psoriasis?
• Do you have constipation (less than one bowel movement/day)?

• Do you have gas, bloating, or indigestion?
• Do you look puffy or bloated?
• Do you have high cholesterol or fatty liver disease?

If you answered “yes” to any of the following questions, then consider detoxing!

What is a detox?

A detox removes toxins from the body, almost like a “spring clean” for the soul to renew your inner self. We are exposed to numerous toxins every day, whether it’s through the air we breath, the food we eat, or the products we use. Stress is a very large contributor to inflammation too, and is also responsible for 75-90% of hospital visits.

As a result of all these toxins in our system, our body becomes inflamed. Although inflammation is typically the body’s natural, healthy immune response (think redness, soreness, or swelling), chronic inflammation often flies under the radar, disengaging the inflammation shut-off button. Chronic, low-level inflammation is also known as the “silent killer,” because it develops without pain and research shows it can lead to obesity, diabetes, cancer, Alzheimer’s, and heart disease among other illnesses.

There are different types of detoxes out there, but I want to focus on the anti-inflammation detox, because reducing levels of inflammation is SO critical for achieving optimum health and avoiding big health problems down the road. This anti-inflammation detox focuses on hormone balance, limiting stress levels, improving sleep, and the elimination diet, which are all important factors that’ll contribute to abundant health and wellbeing. Hormones control everything in our body from the reproductive system to mood, energy levels, sleep, and appearance. All of the sources I previously mentioned that cause inflammation also can cause hormonal imbalances, and create symptoms like irritability, fatigue, inability to lose weight, unhealthy food cravings, and even conditions like diabetes, osteoporosis, or heart disease.

Health Benefits To Expect From This Detox:

  • Improved hormonal balance and fat burning with better liver function.
  • Relief from the effects of harmful excess estrogen (sex hormone).
  • Reduced insulin and less inflammation.
  • Restored serotonin activity and enhanced mood, memory, and focus.
  • Maximized activity of thyroid hormone (energy hormone).
  • Support of the breakdown and clearance of cortisol (stress hormone) from the body.
  • Better appetite control, freedom from cravings, and enhanced fat burning through improved leptin levels.
  • Diminished cellulite.

From this detox you will also learn to identify food sensitivities and allergies, which I will get into more just below.

Detox Details

1. Media Detox

This portion of the detox might be hardest for most. Although you will not need to abstain from media entirely, the more you can power down (especially before bed), the better. This will help greatly to reduce stress levels and improve sleep.

2. Restorative Sleep

Getting quality sleep is extremely important for balancing hormones and reducing inflammation.  It also makes it easier for us to stick with our health goals.

3. Replace home goods, cleaning products, and beauty products with natural, chemical-free products

Although this can be costly, over time I recommend switching out products for natural, chemical-free, or homemade versions to reduce and eliminate toxins. Think about it, over 80,000 industrial chemicals have been developed in the last 80 years, and these chemicals are found in almost every commercial product you use! These chemicals completely disrupt hormone balance and contribute to life-threatening illnesses.

4. Stress Management

Most of us suffer from stress in some way, whether it’s environmental, from food, work-related, relationship-related, personal, or psychological. When stress goes untreated, it suppresses the body’s immune system and ultimately manifests as illness. Stress is also a huge contributor to digestive troubles. Throughout this detox I will be coaching participants on ways to reduce and eliminate stress, since stress also leads to inflammation!

5. The Elimination Diet

It’s hard to pinpoint food allergies or sensitivities, so this part of the detox will help you discover your trigger foods. Over 10 days, we will eliminate some of the most toxic or most commonly allergenic foods from the diet: sugar, processed foods and hydrogenated oils, alcohol, caffeine, corn, dairy, cigarettes, red meats, citrus fruit, peanuts, night shade vegetables, and gluten.

Don’t freak out. You may be thinking “well what’s left for me to eat?,” but that’s where I step in.  Not only will I be coaching you through this process, but I will also set up a support system with the rest of the group members. I will provide you with delicious recipes, meal plans, and whole food education, and don’t forget, I will be joining you for this detox too!

After the ten days of the elimination diet, then the real work starts. Over the course of about three weeks you will begin to reintroduce one food at a time back to your diet. Introduce a food, see how you feel after eating it for two days, then eliminate that food again and start with a new food for two days. This process repeats itself until you’ve tested out all types of inflammatory foods.

The great thing about this detox is that you will feel so much better afterwards that it’ll be easier to incorporate this type of eating on your own.  You’ll be resetting and refreshing your body, so you may even notice that you might not even crave some of the foods you used to crave before, making healthy eating way more convenient!

What You’ll Get With This Detox

For $50.00 (USD), you will receive health coaching, group support, recipes, meal plans, and tips to set yourself up for lasting health improvements!  My health coaching services are normally triple this rate, so take advantage of this opportunity!

Here is what to expect:

-the anti-inflammation overview packet

  • information I’ve compiled about the detox
  • detox Q & A
  • list of foods to eliminate
  • list of foods to include
  • types of activities to include

-tips and tricks that’ll help with the detox, but will also help you after the detox

  • stress management techniques
  • whole food education
  • identifying and deconstructing cravings
  • group health coaching with check ins a couple times a week
  • helpful tips to help you through the detox

-recipes and meal plan

  • a sample meal plan for 10 days
  • recipes for every meal

-group support

  • access to a Facebook support group with other members
  • a partner to share triumphs and set backs with and to have as an accountability coach
  • I’ll be regularly posting tips and tricks here to help with the detox

-unlimited email support with me

  • I’ll be available to answer any questions via email

Join Me!

If this detox speaks to you, then please write me an email so I’ll have your contact information!  This detox will begin the week of July 13, 2015, but it is important to give yourself at least a week leading up to the beginning of the detox to get yourself ready!

You can reach me via email at jessicakhealth@gmail.com and don’t forget to visit my website and sign up for my newsletter www.jkhealthcoach.com.

5 Healthy Breakfast Recipes Your Kids Will Love!

breakfastIt’s so important to have a nutritious breakfast.  You want your kids to start the morning with something that’ll fuel them for a large portion of their day.  I believe superfoods, protein, complex carbohydrates, healthy fats, vitamins, and fiber are all vital for energy, sharp focus, growth, a strong immune system, vibrant skin, and healthy digestion.

BEWARE

Steer clear of sugary breakfast foods and beware of misleading labels.  Sugar is addictive and horrible for your health, so power your kids with something nutritious in the morning instead! Juice also has a lot of sugar in it and lacks the fiber that fruit provides. Your kids may show symptoms of an intolerance too (milk is a common one), so for a morning beverage, try a healthy smoothie or fruit-infused waters. Lemon, cucumber, berries…any combination that tastes good in your water. I keep a large container of infused water in my fridge so it’s convenient at any time.  If you have fizzy water you can add fruit to that too.

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EAT THIS

Here are five breakfast recipes that will taste like a treat!

  • chia seed pudding – Chia seeds are packed with protein, omega-3s, fiber, calcium, and antioxidants. When the chia seeds expand in liquid they become gelatinous, and that actually helps cleanse your digestive system. I love chia seed pudding too because there are so many ways to have it! Chocolate, strawberry, almond, coconut, etc… If your kids are up for trying this I think they might like it!
  • banana peanut butter open face sandwich  Bananas are great. They offer fiber, a ton of potassium, and lots of vitamins. They sustain blood sugar and boost energy. Add some peanut butter and nuts on top for protein, healthy fat, and fiber among other vitamins which will all naturally provide energy for longer periods of time without a huge crash like you get after eating sugar.
  • Bacon, Eggs, and Apple Slices – Believe it or not, if you buy quality bacon and pastured eggs and you add some apple, you got a well balanced meal. There are so many ways to quickly make eggs. If you can get your kid to do a scramble one day and add some vegetables that would be awesome! Look for nitrate free, or uncured, bacon. It doesn’t have added chemicals. This meal will give your kid protein and fiber, and if you cook the eggs in a healthier oil like extra virgin olive oil or a little quality organic butter, then your kid will also get brain-fueling, healthy fat. I recommend using one egg yolk for every two egg whites. The whites have all the protein, and the yolk contains the healthy fat.
  • french toast with berries – French toast was always one of my childhood favorites. However, I remember always feeling sick after eating it (especially after drenching the toast in Aunt Jemima syrup). This recipe uses healthier substitutes like cottage cheese and almond milk, which eliminates some of the dairy that many kids are intolerant to.
  • Jessica’s superfood smoothie (serves 2) – I love starting my morning off with this energizing smoothie. It’s full of antioxidants, fiber, vitamins, protein, and omegas. I add a handful of spinach to my drink, but that’s totally optional. I blend:

1 cup unsweetened almond milk

1/2 cup organic strawberries

1 banana

1/2 cup blueberries

1/2 cup raspberries

1 tablespoon chia seeds, 1 tablespoon flaxseed, 1 tablespoon hemp seed (I eyeball it for all the seeds)

1 scoop maca powder (amazing health benefits)

2 teaspoons bee pollen (high in protein!)

1 tablespoon cacao nibs

Blend everything and enjoy this energy drink. Serve alongside some avocado toast.

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FYI- some of the seeds and maca powder can be found for a better price in the bulk bins at Whole Foods.

Guilt-Free, Raw Chocolate Mousse in Five Minutes

This chocolate mousse recipe is a quick, five minute dessert that’ll satisfy your cravings without making you feel guilty.  Instead of loading up on egg yolks, cream, and sugar, this recipe is raw and substitutes those less healthy ingredients for healthy avocado and banana.

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Ingredients:

-1 banana

-1 avocado

-4 tablespoons raw cacao powder

-3 tablespoons organic coconut oil

-2 tablespoons honey or stevia (optional)

-1/8 teaspoon sea salt

Instructions:

1. Place ingredients in a food processor and process until very smooth (there’s no over processing with this dish!)

2. Spoon mousse into serving bowls and refrigerate for an hour before serving.  Top with fresh berries if you like!

Reasons You Should Cook With This Cancer-Fighting, Pain-Reducing, Immune-Boosting Spice (plus recipe!)

Spices should not be neglected from your cooking, because most spices have health benefits and add amazing flavor or color to foods.  Today I want to talk about the brightly-colored spice, turmeric, which you may have tried before, especially if you’ve eaten Indian food.  Turmeric is argued to be the most effective nutritional supplement in existence, and speaking from personal experience, holy shit! This stuff works.

I started taking turmeric, or curcumin (the main active ingredient in turmeric), in supplement form last year to treat chronic wrist and hip pain. Curcumin fights inflammation and contains lots of cancer-fighting antioxidants.  Within days my pain dissipated.  Here are some other uses for the spice:

Arthritis, heartburn, irritable bowel syndrome, stomach pain, diarrhea, intestinal gas, stomach bloating, loss of appetite, jaundice, liver problems, gall bladder disorders, headaches, bronchitis, colds, lung infections, fibromyalgia, leprosy, fever, menstrual cramps, depression, Alzheimer’s, water retention, worms, kidney problems, and cancer.

Sound too good to be true?  There’s a reason this spice has been used to treat illnesses for centuries. It works! Cooking with turmeric alone may not be a high enough dosage to make a huge impact with helping any of the above issues, but you can also find turmeric in supplement form to get the full effects.

Turmeric goes very well with black pepper, especially because the black pepper enhances the effects of the curcumin. Turmeric also goes great with other spices like cumin, coriander, curry, etc.

Crispy Turmeric Tofu Tacos

Ingredients:

For the tofu…

-extra firm tofu, drained, cut into cubes (to drain, place tofu block in a colander over a bowl and place a plate with something heavy on top of the tofu for anywhere from 20 minutes- hour).

-spices: turmeric, black pepper, salt, cumin, any additional favorite spices  *turmeric stains bright yellow, so clean immediately if you spill!*

-EVOO (extra virgin olive oil)

Extras for the tacos…

-favorite beans, soaked, rinsed and cooked

-taco shells

-avocado

-raw red onion, diced

-fresh corn off the cob

-optional: cheese

Instructions:

1. Turn over to 400 degrees F.

2. After tofu has drained and is cut into cubes, toss the cubes in a bowl. Add spices (I eyeball it out, but probably about 1/4 teaspoon of each spice) and oil and coat evenly.

3. Place tofu on lined baking sheet.  Put in the oven on the bottom rack for five minutes. Flip tofu and place in oven for another five minutes, then repeat once more for a total of 15 minute cook time.

4. Put tacos together- cooked beans, raw onion, corn, tofu, and avocado on shells. Serve up and enjoy!

If you have leftover tofu, I like to do another easy dish of sushi rice, veggies, and tofu.

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For the original crispy tofu recipe, sans tacos, click here.

Other Sources: Whole Foods