Hibiscus Rose Beauty Tonic

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Hibiscus Rose Beauty Tonic

Hibiscus Rose Beauty Tonic

May 12th, 2016

Ingredients

2 tbsp. hibiscus tea

1 tsp. camu camu powder

1 tsp. collagen powder

1 tbsp. aloe juice

1 tsp. rose water

1/2 tsp. schizandra berry

 

Brew tea for 5-7 minutes or until it turns a deep red. Mix in all other ingredients and sip slowly.

 

BEAUTY RX || Vitamin C || Antioxidant rich || Liver support || Wrinkle reducing || Adaptogenic || Shiny hair

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Foundation Nut Milk Recipe

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Foundation Nut Milk Recipe

Foundation Nut Milk Recipe

May 4th, 2016

Making your own nut milk is SO easy. It can be intimidating at first but once you get the hang of it you're golden.

Tools

  1. High speed blender
  2. Nut milk bag or cheesecloth
  3. Large bowl
  4. Your hands

Foundation Recipe

  • 1 cup raw nuts, soaked for at least 4-8 hours
  • 3 cups spring water
  • 3 pitted Medjool dates

Instructions

  1. After soaking your nut of choice overnight, put all ingredients in the blender.
  2. Blend for 30-45 seconds or until smooth.
  3. Pour mixture into nut milk bag and squeeze liquid into container of choice.
  4. And you're done! The milk will keep in the frig for 3-4 days.

Superfood Add-Ins

  • 1 vanilla bean
  • 1 tsp. turmeric powder
  • 1 tsp. maca powder
  • 1 tbsp. cacao powder

You can technically use any nut. My favorites are almonds, cashews, hemp, and pistachios.

Were you that kid who slurped the milk after eating your cereal in the morning? I definitely was! I mean it was the best part, right?

It was the best part because it was filled with sugar. I wanted to recreate that yummy end to my cereal bowl and so I started playing around with nut milks and superfood powders. 

Sign up below to get first dibs when The Superfood Nut Milk Guide comes out this summer and get pre-sale pricing. It will be filled with unique combinations of nuts and superfoods to make milk exciting again!

 

Happy Slurping!

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Turmeric Bone Broth Latte

Turmeric Bone Broth Latte

TURMERIC BONE BROTH LATTE

April 6th, 2016

This latte is actually healthy for you! Bone broth is great substitute for your morning coffee if you are avoiding caffeine. It contains collagen for soft, glowing skin; glucosamine to protect your joints; glycine to improve memory and sleep; and gelatin which is key for healing leaky gut.

The raw coconut butter adds more fiber than your traditional coconut oil.

 

Ingredients

1 cup Rosemary & Garlic Sipping Bone Broth (I use this brand or you can make your own)

1/2 tsp. turmeric powder

1 tbsp. raw coconut butter

1 tbsp. hydrolyzed collagen powder

 

Heat broth to desired temperature.

Blend all ingredients in high speed blender for 10-15 seconds or until slightly frothy.

Enjoy!

 

BEAUTY RX || Wrinkle reducing || Anti-inflammatory || Colon cleansing || Healthy fats || Amino acids

Cilantro Aloe Smoothie

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Cilantro Aloe Smoothie

CILANTRO ALOE SMOOTHIE

March 27, 2016

Start your day with a healthy green smoothie. This recipe is my go-to for hydrated, glowing skin. The cilantro is detoxifying to clean out any junk leftover from late night partying.

 

Ingredients

1/2 cup coconut water

1/4 cup frozen mango

1/4 cup cilantro

A handful of spinach

1/2 large cucumber

1/2 ripe avocado

Juice of 1 lemon or lime

Small piece of fresh aloe

Superfood Boost: 1-2 tsp. matcha green tea (optional)

 

Blend all ingredients for 30 seconds.

 

BEAUTY RX || Hydrating || Detox powerhouse || Alkaline rich || Healthy fats || Glowing skin || Anti-inflammatory

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Herbs As Medicine

Herbs As Medicine

HERBS AS MEDICINE

November 1st, 2015

Herbs are an easy addition to your current diet while increasing its nutrient profile tenfold.

Our Favorite Herbs

1. Stevia – A zero calorie sweetener with numerous health benefits. Stevia extracts, like rebaudioside-A, are found to be 300 times sweeter than sugar but does not raise insulin levels. So remember a little goes a long way. It also contains vitamins and minerals in small amounts. It’s safe to use in pregnancy and infants. Want to know the best type of Stevia to buy? Read this. Like licorice, people either love it or hate it due it’s bitter aftertaste. If this is an issue for you, try monkfruit to naturally sweeten your food.

2. Parsley – This herb can be found year round and can provide much more than garnish for your plate. It is an excellent source of Vitamin C to support your immune system as well as Vitamin A for skin health. Also contains folic acid which is important for your cardiovascular system.

3. Fennel – This is one of the few vegetables that the entire plant is edible – the bulb, seeds, stalk, and leaves. It contains an abundance of minerals from zinc, manganese, copper, and phosphorous as well as vitamins E and K. In addition it is a natural source of estrogen. If you are suffering from digestive issues, this is an excellent addition to your diet. This fall make a soup and garnish with the fennel fronds.

4. Sorrel – This perennial herb is often forgotten. It’s tart flavor from Vitamin C is great for winter and immune support. It also may help reduce blood pressure due to high levels of potassium and reduce incidence of macular degeneration due to vitamin A. Caution: Eat in moderate amounts as it does contain oxalic acid which can contribute to kidney stones.

5. Basil – This fragrant herb contains omega fatty acids and antioxidants to fight free radical damage that are important for heart health. It is one of the few herbs that also contains relatively high amounts of magnesium which many adults are deficient in. Add it into your next stir-fry or cup of tomato soup.

Quick Tips

Create your own herb garden. You can start with just a few in a jar on your windowsill to easily grab while you are cooking.

Get inspired with this new cookbook to easily add herbs to your diet – Infuse.

Originally posted at Alliance Integrative Medicine.

Food Label Update

Food Label Update

FOOD LABEL UPDATE

December 3rd, 2014

Understanding our food labels are one of the keys to eating healthy, especially on the go. Recently the FDA came out with exciting news about food labels. Starting mid-2015, pizza, popcorn, vending machines, and salad bars will have to start listing the calorie count on their menus. This is a huge step into helping consumers decide on healthy meal options while eating out.

It doesn’t apply to independent restaurants or food trucks, but does include chains with over 20 stores nationwide like Target and Costco. The other downfall is that the requirement is only for calories – no information on fat, sodium, or sugar content.

A recent study from the CDC found that almost 60 percent of adults use caloric information to guide eating choices on menus. Will this ultimately change behavior and reduce the two-thirds of Americans who are obese or overweight? We certainly hope so.
__________________________________________________________________________

Here is a quick reference for interpreting labels on your next trip to the grocery store.

Meat/Dairy
Choose: USDA Organic, Animal Welfare Approved, Certified Humane
Avoid: Natural, Grass-Fed, Grain-Fed, Free-Range, No Nitrates or Nitrites Added

Fish/Seafood
Choose: Wild-Caught, Wild Fish
Avoid: Farm-Raised

Eggs
Choose: USDA Organic and Animal Welfare Approved, Certified Humane Pasture-Raised
Avoid: Cage-free, Free-Range, Pasture-Raised

Produce
Choose: USDA Organic, Certified Organic, Non-GMO Project Verified
Avoid: The Dirty Dozen List, GMO

Grains
Choose: USDA Organic, Non-GMO Project Verified, 100% Whole Grain or Whole Wheat
Avoid: Multigrain, Made with Whole Grains

Originally posted at Alliance Integrative Medicine.

The Cheap Superfood: The Apple

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The Cheap Superfood: The Apple

THE CHEAP SUPERFOOD: THE APPLE

October 30th, 2013

With superfoods being the new “it” thing in the nutrition world, incorporating them into your diet can be confusing and expensive. While acai, matcha, raw cacao, seaweed, hemp seed, and golden berries are fantastic additions to your pantry, let’s bring it back to the basics and keep it simple.

The apple is an incredible superfood that our grandmothers actually recognize! It has been pushed to the background with the new crop of super foods but it is brimming with phytonutrients and antioxidants. It's apple season and the ideal time to stock up on this inexpensive and versatile food.

The Facts

  • Only 95 calories and 4.4 grams of fiber for one medium sized apple
  • Minerals: potassium, phosphorus, calcium, manganese, iron, and zinc
  • Vitamins: A, B1, B2, B6, C, E, K, folate, and niacin
  • No fat, sodium, or cholesterol

With so many varieties to choose from, here are a few tips:

Choose apples with the most nutrients.

Most: Braeburn, Gala, Granny Smith, Honeycrisp, McIntosh, and Red Delicious.

Least: Ginger Gold, Golden Delicious, and Pink Lady

The redder, the better as these varieties contain the most phytonutrients from being exposed to the sun. Phytonutrients help fight against chronic inflammation, high cholesterol, and cardiovascular disease.

How To Store

Store them in your refrigerator (crisper drawer) and they will last for up to ten days.

Should I eat the skin?

Too get the maximum amount of nutrition, you must eat the skin. Always buy organic (#1 on the dirty dozen list) or choose local from a trusted farmer (who often use sustainable practices). Stay clear of the shiny apples – unless you like eating beeswax!

Cloudy vs. Clear Apple Juice

Cloudy apple juice has up to four times more phytonutrients than clear according to research. While it is better to just eat an apple, choose unfiltered (cloudy) juice if you must indulge!

My favorite way to enjoy apples this time of year is as a quick afternoon snack. An apple smeared with raw almond butter is filling and satisfies my sweet cravings until dinner time.

Do you have a favorite apple recipe you want to share?

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Fifty Shades of Grains

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Fifty Shades of Grains

FIFTY SHADES OF GRAINS

June 12th, 2013

Amaranth, barley, buckwheat, bulgur, corn, couscous, farro, kamut, kaniwa, millet, oats, quinoa, brown rice, white rice, forbidden rice, wild rice, rye, sorghum, spelt, teff, triticale, wheat, wheat berries ... so many choices! On top of that you have labels to decipher, like gluten-free, yeast-free, celiac approved, gluten sensitive, gluten intolerant; it’s enough to make you crazy! All grains are not created equal, so how do you know which ones are good for you? 

Below is a quick and easy guide to decipher all the varieties and health benefits of the most common grains. The important thing to remember is to have a rotation of different types of foods in your diet to keep your immune system healthy and avoid developing food sensitivities or leaky gut syndrome.

If you know you are gluten sensitive or have celiac disease, pay attention to these grains only: amaranth, buckwheat, corn, millet, oats, quinoa, rice (all varieties), sorghum and teff.

AMARANTH

  • A nutty, ancient Aztec pseudograin.
  • Complete protein (meaning it contains lysine).
  • The best iron source of all grains.
  • The only grain that contains vitamin C.
  • Use in pilaf, porridge or popped like corn. Resembles brown caviar when cooked!

BARLEY

  • Contains both soluble (reduces heart disease risk) and insoluble (lower risk of colon cancer) fiber.
  • Touted to lower cholesterol even better than oats!
  • Use in soups, breakfast cereal or as a rice substitute.

BUCKWHEAT

  • A pseudograin and cousin of the rhubarb plant.
  • A complete protein, rich in iron, selenium and zinc.
  • The only grain with high levels of rutin, an antioxidant that can improve circulation and touted to block LDL (“bad” cholesterol).
  • Has a mild flavor and cooks quickly.
  • Most commonly enjoyed as “soba” noodles. The flour makes a yummy gluten-free crepe.

BULGUR

  • Usually made from durum wheat.
  • Very quick cooking due to its being precooked then broken into smaller pieces.
  • Mild flavor.
  • Most famously used in tabouleh.

CORN

  • Good source of magnesium and thiamine.
  • Variety of ways to enjoy: grits, polenta, tortillas, popcorn.
  • Research shows that it has the highest level of antioxidants of all grains!

KAMUT

  • Rich and buttery tasting.
  • High in vitamin E and selenium (good for glowing skin and a healthy immune system).
  • Enjoy in moderation, as it has 15 times more sugar than regular wheat.

MILLET

  • Staple in China and India.
  • Sweet and mild tasting.
  • High in magnesium, which has been shown to lower risk of type 2 diabetes.
  • Used to make roti (flatbread) or as a porridge. In US, unfortunately used most commonly as birdseed.

OATS

  • The ultimate American breakfast staple.
  • Complete protein.
  • High in fiber and thiamine.
  • Numerous health benefits including stabilizing blood sugar, lowering bad cholesterol (due to beta-glucan fiber), and reducing blood pressure. 
  • Steel cut type is the best to consume!

QUINOA

  • A pseudograin. Related to Swiss chard.
  • Best plant source of protein.
  • Contains all essential amino acids, plus folic acid.
  • Cooks quickly and has a light sesame flavor.
  • Note: must rinse before cooking to wash away saponins, a bitter residue the plant uses to ward off insects.

BLACK RICE

  • Easily digested.
  • Highest amount of antioxidant of all rice varieties — even blueberries!
  • Rich in iron and fiber.

RYE

  • High in fiber.
  • Ideal for diabetics due to its low glycemic index.
  • Promotes feeling full quickly.
  • Great grain for people trying to lose weight.

SORGHUM

  • Small, round grain.
  • Good source of iron, potassium and fiber.
  • Versatile — eat like popcorn, ground into flour, or use to brew beer.

SPELT

  • Ancient grain that's easily digestible.
  • High in B vitamins, especially riboflavin which can help reduce frequency of migraines.
  • Higher in protein than regular wheat.
  • People who are gluten sensitive may tolerate this grain.
  • Excellent source of manganese (essential for bone health and glucose metabolism).

TEFF

  • Small, poppy seed-like texture. Cooks quickly.
  • Principal source of nutrition in Ethiopia.
  • Sweet, molasses flavor.
  • High in fiber, iron, and calcium.
  • Versatile: cook into a porridge or use flour in baked goods.

WHEAT BERRIES

  • Wheat in its most natural form the original whole grain!
  • Great source of manganese, magnesium, selenium and phosphorus.
  • Contains lignans which may help to protect against breast and prostate cancer.
  • Versatile use in soups, muffins and salads.

What is your favorite shade of grain? Share below in the comment section!

Originally posted on MindBodyGreen.

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Anti-Aging Trail Mix

Anti-Aging Trail Mix

ANTI-AGING TRAIL MIX

May 30th, 2013

Mulberries are an anti-aging superfood with a similar flavor to dried figs. Low in calories and high in resveratrol, vitamin C, and iron, there are potent antioxidants packed into this delicious, little berry. It also contains a significant amount of protein for a berry, with 3 grams per ounce. Mulberries are also excellent for eye health thanks to their high content of lutein and zea-xanthin, antioxidants that can help protect the eye from macular degeneration.

Cacao nibs are nature's version of a chocolate chip. They're derived from the cacao bean after it has been peeled and crumbled, but before it's turned into powder. A rich source of antioxidants, fiber, and minerals (iron and magnesium), cacao also contains sulfur which is beneficial for skin health.

Goji berries are another popular superfood that have been used in Chinese medicine for thousands of years for their ability to strengthen the immune system. These berries contain more than 20 vitamins and minerals, as well as all eight essential amino acids!

Below is a recipe for energizing and filling trail mix that incorporates all of the above-listed superfoods. You can easily double or triple the recipe depending on how many people will be snacking!

 

Ingredients

  • 1/4 cup cacao nibs
  • 1/4 cup dried mulberries (or raisins)
  • 1/2 cup raw almonds
  • 1/2 cup raw cashews
  • 1/4 cup sunflower or pumpkin seeds
  • 1/4 cup goji berries

~ Makes about 3 cups.

Combine all ingredients in your favorite glass container, give it a good shake, and go enjoy your vacation!

 

BEAUTY RX || Amino acid rich || Superfood || Acne fighting || Antioxidant || Anti-inflammatory

 

Originally posted on MindBodyGreen.