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!

Do You Have Rushing Woman Syndrome?

 

I am a big fan of Dr. Libby Weaver. She is a Nutritional Biochemist who piqued my interest in hormones and women’s health.  Take Dr. Weaver’s quiz in the video and find out if you’re a rushing woman (or man).

If you discovered you are a rushing woman, then let’s talk!  I work with women on nutrition and stress management.

4 Tips For More Restful Sleep

If you feel that a full night of rest isn’t really important, think again.  Without restful sleep and enough of it, your entire health suffers.  Sleep is important for youthful skin, mental clarity, a strong immune system and for maintaining a healthy weight.  Not to mention you’ll make healthier food and lifestyle choices then if you’re tired and lacking motivation.  Even if you eat well and exercise enough, but just aren’t seeing the results you desire, it could be your sleep to blame.

 

Minimize Media Time

It seems most people are on their phones all day.  I am like most people, except that once I realized that the light emitted from my phone (along will all my other devices) impacts sleep quality, I replaced checking my phone or computer before bed with better habits. What happens is that our electronics and energy-efficient lightbulbs all produce artificial light. When exposed to this light in the evenings, our bodies circadian rhythm is thrown off.  During the day, these blue lights are actually meant to keep us alert, but at night they are harmful to our health.  These artificial lights will disrupt the secretion of melatonin, the sleepy-time hormone that influences our circadian rhythm.  A lack of melatonin and working the night shift has been linked to cancer, diabetes, heart disease, and obesity (source: Harvard Health Publications).

So, what to do?  Minimize exposure to blue light at least an hour before bed.  You can also install dim red lights which have the least impact on melatonin and circadian rhythm. You can also purchase a pair of ultra-sexy, blue-blocking glasses.  They actually aren’t cute at all, but if you’re someone who has to be on your computer or up working late, I’d definitely consider buying a pair.

1. Create Calming Nighttime Habits

So now that you won’t be using your electronics before bed, you’ll need a replacement nighttime routine.  Instead of browsing Facebook in the evenings for probably the 100th time that day, I have some tips of other things to do.  Remember those things called books?  Try reading one.  Had a stressful day and have a ton of things on your mind? Journal or try coloring in a coloring book.  Feeling achy?  Take a warm shower or bath.  Have a significant other?  Talk to them.  Or try some of these other recommendations below.

2. Use Essential Oils

I have an essential oil for nearly every situation or ailment, but nighttime is when I use my oils the most.  Lavander, chamomille, ylang ylang, cedarwood, bergamot, and sandalwood are some of my personal favorites for calming my body.  There are a few ways to use essential oils, although my preferred methods are to diffuse them into the air using a diffuser, or use them topically on the soles of my feet, on my wrists, or behind my ears (the oils can be used topically on other parts of the body too).  Sometimes I will sprinkle a couple drops of oil on the bottom of my steamy shower so that the scent can rise all around me. Other times I will put a couple drops on a tissue, then rub it over my pillow. Just make sure you get quality oils, like the ones from doTerra, which are certified therapeutic grade.

3. Use Magnesium

Even if you’re getting enough magnesium in your diet, the body can actually only absorb about 50% of it.  Magnesium is beneficial for sleep in that it moves calcium for your bones to your bloodstream, thus acting as a natural muscle relaxant.  If you are someone who really struggles with sleep, I absolutely recommend taking magnesium supplements, bathing in a magnesium bath, or using magnesium oil.  To see what else magnesium can help with, check out its 101 uses.

4. Meditate

There are different ways to go about meditating, so figure out what works best for you.  To calm my mind and body before bed, I like to drape my lavender-filled eye mask over my eyes while I focus on breathing.  I start with even breathing by inhaling through my nose for about four seconds, then exhaling through my mouth for four seconds.  After breathing like this for a few breaths, I then switch it up to the 4-7-8 method so that I’m breathing in through my nose for four seconds, holding it for seven seconds, then exhaling through my mouth for eight seconds.  Try this at least three times in a row.  If I don’t do this, I also like to use the meditation app called Headspace.  It takes ten minutes of your time a day and is particularly great for those new to meditating.

 

Try out all these tips for quality sleep.  If you are still having trouble sleeping or are continuing to wake up feeling exhausted, then let’s talk.  Schedule a complimentary 50-minute consultation with me and we will get to the root of your health concerns!

Some of My Favorite Things…

I moved recently.  Anyone that has ever moved before knows just how much it can throw off your routine until you settle into the new place, and this move was no exception for me. I didn’t cook at all for the last couple weeks and felt the toll the exhaustion and stress of moving was taking on my body. I noticed a big difference in my skin too. I was recently introduced to a beauty line, Beauty Counter, that has been so helpful since my skin breakouts recently that I had to share with you all!

I’d like to note that any product you see me market on my blog is a product that I truly love, because I only promote things that I think will benefit others like they benefited me. These particular products by Beauty Counter are especially great because they are made with all natural products and essential oils. The line was created by a mother who just wanted to find safer products to use on both herself and her family.

If you didn’t already know, there are about 10,000 chemicals commonly found in personal care products — only 10% of those chemicals have safety data. The United States has not passed a federal law to regulate the ingredients used in personal care products since 1938. The European Union has spent the past two decades banning or restricting more than 1,300 ingredients. The U.S?… Only 11. Women absorb almost 5 pounds of toxic chemicals a year by using beauty products and 60% of what we put on our body goes right into our bloodstream. Our skin is our largest organ- we must take care of it!

Here’s one reason why I love Beauty Counter… they believe that our health should NEVER be compromised for beauty.
AMEN to that!
My favorite products so far have been their Soothing Face Wash, Radiance Firming Complex, and the Uplifting Day Cream. I love the way they all smell too!

beautycounter_countertime-soothing-face-wash_main_1534x1168

Know Your Blood Type: A Guide To A Personalized Diet and Lifestyle

Heart-Health

Can you imagine going into a job interview and one of the first questions you’re asked is “what is your blood type?” This question is expected in Japan and is actually gaining popularity around Asia. The Japanese believe that each blood type comes with it’s own set of personalities, so they use blood types to categorize people.

“As defined by the books, type As are sensitive perfectionists but overanxious; Type Bs are cheerful but eccentric and selfish; Os are curious, generous but stubborn; and ABs are arty but mysterious and unpredictable” (Huffington Post).

While blood typing is similar to horoscope signs in Japan, in the health world it is believed by some that blood types affect the digestive system, the way you exercise, and your susceptibility to various disease. If you don’t know your blood type, then you can get your blood work done easily.

Blood Type A– Agrarian 

Type As are generally categorized as cooperative, sensitive, orderly, settled, and cultivator. When the number of hunting game stock began dwindling in Africa, type As had to move out into Europe and Asia to begin agriculture, which is when type A evolved. As a result, type As learned to utilize nutrients from carbohydrate sources, which explains why As are better at processing carbohydrates and not as a great at digesting and metabolizing animal proteins and fat. If you’re a type A, aim to eat most of your protein earlier on in the day. Overall, type As do better on a vegetarian or vegan diet. Increase vegetables, tofu, seafood, grains, beans, legumes, fruit and decrease your intake of meat, dairy, kidney beans, lima beans, and wheat.

Calming exercises like yoga, meditation, breathing exercises and tai chi are most recommended for blood type A, since type A is more likely to internalize stress and have higher levels of the stress hormone Cortisol, which can lead to health factors like cancer, heart disease, or diabetes. Blood type As should do their best to avoid big crowds, loud noise, smoking, negative emotions, strong smells or perfumes, too much sugar and starch, overwork, violent movies or TV, extreme weather conditions, or lack of sleep.

While strengths of type A include easy adjustment to change in diet and environment, little need for animal foods and an immune system the absorbs and metabolizes nutrients more efficiently, weaknesses may include a sensitive digestive tract and a vulnerable immune system open to microbial invasion. The result of combining the appropriate foods and exercises, though, can result in high performance, mental clarity, greater vitality and increased longevity.

Blood Type B– Balanced

The origins of blood type B can be traced back to the Himalayan highlands, currently part of present day India and Pakistan. As the Mongolians swept through Asia, they began pursuing a culture dependent upon herding and domesticating animals. For this reason, type B does best as an omnivore, eating meat (except chicken), dairy, grains, legumes, vegetables, beans, and fruit. Type Bs should reduce their intake of corn, lentils, sesame seeds, peanuts, buckwheat, and wheat. These foods can contribute to weight gain, fatigue, fluid retention, and hypoglycemia. Type Bs should actually avoid chicken too. Chicken contains a blood type B agglutinating lectin in its muscle tissue that can attack your blood stream and cause a stroke or immune disorder.

People with blood type B are characterized as nomads, flexible and creative. Strengths of blood type B include a strong immune system, versatile adaptation to changes in diet and environment, a strong nervous system, and high tolerance for chaos. The only common weakness of type B is a tendency toward auto-immune breakdowns and rare viruses, although common health risks include type 1 diabetes, chronic fatigue syndrome, and auto-immune disorders like Lou Gehrig’s disease, Lupus, or Multiple Sclerosis. Although pretty opposite from type A in regards to diet, type A and B both have higher levels of the stress hormone Cortisol. Type Bs should get participate in moderate physical exercise with mental balance, like hiking, biking, tennis, or swimming.

Blood Type AB – Modern

Blood type AB is the most recently evolved blood type. Type AB is the only blood type that came to be as a result of intermingling (between type A and B) rather than evolution and environment. As a result, AB types share the benefits and challenges of blood type A and blood type B.  Blood type AB is described as rare, an enigma, mysterious and highly sensitive, and people with blood type AB often describe themselves as intuitive, emotional, empathetic, friendly, and trusting. This blood type is more designed for modern life. It’s the most adaptable, can process information quickly, and has a rugged immune system. Weaknesses may include a sensitive digestive tract, a tendency for an overly tolerant immune system that allows for microbial invasion, and trouble feeling understood by society. Type AB is most susceptible to heart disease, cancer, and anemia.

Type AB can have a mixed diet in moderation. Meat, seafood, dairy, vegetables, tofu, legumes, grains, beans and fruit are all okay, but limit the amount of red meat, kidney beans, lima beans, seeds, corn, and buckwheat. Avoid caffeine and alcohol and avoid eating starches and proteins during the same meal. Because type ABs tend to internalize emotions, anger and hostility, exercise will play a big role in stress reduction and maintaining a healthy emotional balance. Combine calming, centering exercises, like yoga or tai chi, with moderate physical exercise, like hiking, biking, tennis, or swimming.

Blood Type OOld

Strong, hunter, leader, self-reliant and goal-oriented are all words to describe people with O blood. Type Os thrive on intense physical exercise and animal protein. Exercise releases the build up of stress hormones which will also balance mood. Type Os can have bouts of excessive anger, tantrums, hyperactivity and manic episodes in response to stress. To manage this stress, it is recommended that you follow a diet of lean, organic meats, vegetables and fruits and avoid dairy and wheat which can cause digestive and health issues. Increase kelp, seafood, salt, liver, red meat, kale, broccoli and pineapple and reduce wheat, corn, baked foods, kidney beans, lentils, brussels sprouts, cauliflower and mustard. Also avoid caffeine and alcohol, especially caffeine because it raises adrenaline and noradrenaline which is already high for blood type Os.

Overall, type Os have a hardy digestive tract, a strong immune system, natural defenses against infections, an efficient metabolism, shorter small intestines, and less chance for cancer. Health risks for type Os are typically low thyroid, inflammation, arthritis, blood-clotting disorders and ulcers, because type Os get overly acidic.

Curious to learn more about the characteristics of your blood type? Visit Peter J. D’Adamo’s site and learn all about your blood type diet and lifestyle.

sources:

http://www.outofstress.com/

http://www.dadamo.com/

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.

lemons

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.

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

Three Health Myths Busted!

Myth #1: The Less You Salt Your Food The Better

209785620_2515_detail-300x225For years we’ve heard about Americans’ high salt intake and the American Heart Association‘s instructions to reduce salt consumption.  The truth is that salt is essential to our diet and offers many health benefits, but many Americans consume too much regular old table salt which is processed and stripped of its minerals, not quality sea salt which retains potassium, magnesium, calcium, and other minerals. These mineral properties found in sea salt lower the stress hormone, cortisol, which leads to a healthy weight and fast metabolism.  Too little salt in the diet, under 2300mg of salt a day, can actually lead to heart disease and early mortality. Salt contributes to improved sleep, because it balances our hormones, supports thyroid function, reduces stress hormones, and increases metabolic rate. If you’re experiencing low energy, try sucking a few sea salt crystals and see how you feel.

For more information on the health benefits of salt, click here.

Myth 2: You Can Eat Whatever You Want As Long As You Exercise

My dad was an athlete. He always used to tell me that as long as I exercised I could eat whatever I wanted. I was an active kid too, so I always ate whatever I wanted, whenever I wanted, and as much as I wanted.  Turns out, this is a myth!  Just because you exercise does not mean you should live off of table sugar and processed junk and eat as much of it as you want.  These foods are never good for us, they just aren’t natural.  There are many foods that are healthier and will better fuel the body for exercise anyway. Exercise also isn’t the most effective way to lose weight, researchers say. Exercise has many health benefits and is good for maintaining weight and curbing hunger, but proper nutrition is the quickest way to lose pounds.

Myth #3: Diet Drinks Aid in Weight Loss

diet-soda-weight-loss1-300x300Soda might as well be renamed “death in a can.” The high sugar content and unnatural ingredients have many known health risks, but what about the diet versions?  “Diet” sodas swap out sugar for artificial sweeteners that contain chemicals that cause cancer. These diet products also contribute to weight gain, since the artificial sweeteners cause cravings for calorie-dense foods.  Historically we aren’t used to getting our calories from our beverages, so our bodies aren’t satisfied after drinking sugary drinks and want more.  Stick to water as often as possible, or if you’re looking to ween yourself off soda, try switching to flavored seltzer.

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

Stay Inspired…

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