Holistic Health & Wellness Blog

Eat Your Way To Health With These Nutrient Dense Foods

4/12/2018

These days I'm sure most of us know that eating healthy is essential to staying well. You can tell who eats the hamburgers in life and who eats the fruits and salads. People who eat the hamburgers and fries are sluggish, tired, have trouble focusing and can be easily irritated. Environmental toxins in combination with the toxins found in the foods we eat, produces a pretty heavy load of poison. When you weigh down your body with toxins, they don't just leave your body. A lot of the toxins absorb into the central nervous system, which in turn puts a strain on the digestive system. The livers function is to remove toxins from the body, but if your liver is overtaxed, it will take most of your energy to try to rid your body of said toxins. And, my friend, this will leave YOU fatigued and energy-less. (In other posts, I will share great ways to detox your body of these toxins, along with parasites. Hold tight..).
People who eat healthy tend to have more energy, are generally more happy and able to take on more tasks during the day. When we eat dead animals, we are eating something that is energy-less. When you eat fresh fruits and vegetables you are eating something that is alive and vibrating with energy. You are consuming life-force, energy. That energy fuels your body and mind. Eat clean, healthy, fresh, organic fruits and vegetables if you want to be vibrant and full of life. I really like Farmer's Market's to find good fruits and veggies. Or look up a local organic farmer who sells to the community.

Please know that I respect everyone's food choices, whether you are a carnivore, vegetarian, or vegan. Everyone's body is different. I am giving healthier suggestions, for many people who eat meat but want to eat healthier, don't really know how to substitute their protein. But there's plenty of protein found in plant based options and there are some very nutrient-dense dairy products such as grass fed, organic, whole milk kefir, butter and cheese products.

Good nutrition will prevent 95% of all disease. -Linus Pauling

Veggies

Dark, leafy green vegetables supply an enourmous amount of health benefits. These vegetables provide minerals such as fiber, iron, magnesium, potassium, calcium and folate. Folate is necessary for DNA duplication and repair, which in turn protects against development of cancer. What to buy: Collards, Spinach, Kale, Mustard Greens, Broccoli, Bok Choy and Chard.
What to make: Salads, Wraps, Soups, Stir-Fry, Steamed/Sauteed and Omelets.

Fruits

Berries are a powerhouse of antioxidants and health benefits. Loads of nutrients can be found in just one cup of berries! High amounts of vitamins A,C,D,E,K and several B vitamins are in berries. Calcium, iron, magnesium, phospherus, potassium, zinc, selenium, folate can also be found in berries. As well as omega 3-fatty acids and omega 6-fatty acids. Must.Put.In.Belly.

Citrus fruits will keep you healthy all year round. The high amounts of vitamin C and fiber work wonders for your health and help rid the body of toxins. Juice them if possible or just eat them fresh!

Other fruit with essential vitamins and nutrients are bananas, apples and pears. These are good energy-boosting fruits with lots of fiber and potassium with other minerals and vitamins. Great fruit to grab-on-the-go in the morning!

One of the best ways to get fruits in your diet is to just add fruit to each meal. If you have a juicer, even better. Juice the citrus fruits and apples. Fruit smoothies with berries are an excellent way to pack the nutrients in and protein shakes with bananas are always good too. We usually buy fruit in our house as a morning starter before breakfast and to snack on throughout the day.

Where's The Protein?

Protein can be found in many foods. We are taught from a young age that in order to get adequate protein we must eat meat. But most people, unknowingly, have low stomach acid which makes it hard for them to actually absorb all the protein and minerals these meats are supposedly supplying. Not to mention animals are sponges that soak up toxicity. Because a majority of their biological makeup is fat, their bodies can accumulate an excessive amount of toxins. So, when the animals eat a toxic diet and live in toxic environments, these toxins get carried with them for life, and they end up in the food you eat. The hormones used and GMO's are the icing on the cake. No thank you! Here are 25 alternative choices for CLEAN protein. These can be eaten as meals and snacked on throughout the day, making it easier to digest. Listed are the grams of protein per serving. In my recipe section of this website I have plenty of recipes that use these ingredients and combine several of them together. Yummy!

Protein Grams per Serving
1. Lentils: 9 grams - 1/2 cup
2. Tofu: 10 grams - 1 cup
3. Black Beans: 8 grams - 1/2 cup
4. Quinoa: 8 grams - 1 cup
5. Amaranth: 7 grams - 1 cup
6. Green Peas: 8 grams - 1 cup
7. Artichokes: 4 grams - 1/2 cup
8. Hemp Seeds: 13 grams - 3 tablespoons!!!
9. Oatmeal: 6 grams - 1 cup
10. Pumpkin Seeds: 8 grams - 1/4 cup
11. Edamame: 8.5 grams - 1/2 cup
12. Tempeh: 12 grams - 1 cup!!!
13. Hemp Milk: 5 grams - 1 cup
14. Spinach: 5 grams - 1 cup
15. Black Eyed Peas: 8 grams - 1/2 cup
16. Broccoli: 4 grams - 1 cup
17. Asparagus: 4 grams - 1 cup
18. Green Beans: 4 grams - 1/2 cup
19. Almonds: 7 grams - 1 cup
20. Nutritional (brewer's) Yeast: 8 grams - 1 tablespoon!!!
21. Spirulina: 4 grams - 1 tablespoon!!!
22. Tahini: 2.6 grams - 1 tablespoon
23. Chickpeas: 8 grams - 1/2 cup
24. Peanut Butter: 8 grams - 2 tablespoons!!!
25. Vegan Protein Shake: 25 grams - 1 scoop!!!

Besides protein, these foods also supply iron, vitamins and other minerals that help in the absorption of the protein. One of my favorite ways to eat nutritional yeast (I advise buying from the health food section where you scoop it out yourself, tastes better than the packaged "brands" that are sold) is to sprinkle it on popcorn! I use a tiny bit of olive oil, tiny bit of Bragg's Amino Acids and then top it with a couple tablespoons of brewer's yeast. Delicious!! Tahini and chickpeas are used to make hummus. Great source of protein to snack on during the day! We make "chunky monkey" protein shakes in our household. Chocolate protein powder, bananas, peanut butter and almond milk with ice, blended. With just one banana, two cups of almond milk, two tablespoons of peanut butter, one scoop of protein powder and some ice is 35 grams of protein. So, so good! You can be creative in how you prepare these foods and there are a ton of recipes online! To your health!!

Health Is Wealth

Everything is connected. Our bodies, our minds, our souls, our thoughts, the moon, the people we meet. It's quite a magical thought to think of how the Earth provides exactly what our bodies need to flourish and prosper. It is MEANT to be that way. Our bodies are of the Earth just like the fruits and vegetables that grow for us to eat. Our Creator was so splendid in Her Creation, that when we remove the fruits and vegetables from the Earth, they are STILL ALIVE. This is so that we may consume the Divine energy that is pulsating through the plant. Consuming food that is ALIVE is the key to LIVING longer and being healthy enough to enjoy life! Be THANKFUL for your harvest, for the Creator has blessed you with energizing, delicious food that keeps your body young, vibrant and working correctly. All by Divine Design.

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Avocados- One Of The Healthiest Foods You Can Eat

6/15/2017

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Helping the body absorb fat-soluble nutrients, while supplying a host of others.

Great news! Avocados have long been loved by southern folk for dressing up their tacos and making guacamole, but there are several ways to eat an avocado! And in even more great news avocados have been found to help the absorption of other nutrients from the food you are eating with it!

Studies have shown that eating about half an avocado, in combination with a spinach, carrot and lettuce salad, increased the absorption of alpha-carotene by 8.3 times, beta-carotene by 13.6 times and lutein by 4.3 times, as compared to just eating the salad alone!

The essential fatty acids found in avocados significantly increased the absorption of fat-soluble, carotenoid phytonutrients from other vegetables. Avocados themselves are loaded with Vitamin K, Folate, Iron, Copper, Manganese, Magnesium, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin). So, as you can see, just a little homemade organic salsa and homemade guacamole creates a nutrition powerhouse that you can feed your family throughout the day!

Health Benefits Of Eating Avocados

Provides essential minerals for strong teeth and bones
Protects liver from disease
High in fiber
Great for skin health
Protects joints and tendons, helping soothe arthritis
Wound healing properties
Prevents Vitamin K deficiency
Protects eyesight
Beneficial to pregnant women and fetus
Contains more potassium than bananas
Helps aid weight loss
Fatty acids help heal brain tissue and rebuild cells
Mood boosting properties
Beneficial for diabetes patients

Different Ways To Enjoy An Avocado

Ripe avocado drizzled with balsalmic vinegar, lemon juice & lemon pepper
Homemade, organic guacamole
Avocado fries (oh yea!)
Avocado smoothie
Guacamole soup
Homemade, vegan chocolate mousse (double oh yea!)
Avocado toast

There are several recipes out there. You can doctor up an avocado in so many ways, just be creative and get them in your belly as much as possible. Avocados provide health building nutrients and then some. Ripe avocados will be firm, but slightly soft when squeezed. Too soft and it will be brown. To hard and you will need to wait a day or two to eat. So if you are looking to make an appetizer today, make sure they are ripe and usable. Bon apetit! To your health!

Sources:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
2. https://www.ncbi.nlm.nih.gov/pubmed/15538079
3.https://www.ncbi.nlm.nih.gov/pubmed/17313704
4. https://www.ncbi.nlm.nih.gov/pubmed/20978772
5. https://www.ncbi.nlm.nih.gov/pubmed/9433873

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Contrary To Recent Opinion, Coconut Oil Is Still Healthy...Very Healthy

8/9/2016

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Coconut oil has been popular for a while now. But many people, with legit concern, questioned just how healthy coconut oil really is since...90% of the oil content is saturated fat. We were all taught that saturated fat is the enemy and that we must avoid it to be healthy at all costs. But is that the truth? Could some saturated fats be healthy for you?

Let's take a look at a few things...
First, in the 1960's, the Sugar Research Foundation sponsored (funded) research by Harvard scientists to "refute" concerns about sugar's possible role in heart disease. Several studies were done between 1964-1966 that suggested sugar might be linked to coronary heart disease. Then, in 1967, the New England Journal of Medicine published the result funded by the Sugar Research Foundation. The paper concluded that the best way to prevent coronary heart disease was to cut fat out of American diets. You can read more about that here.

Next, in 2012, a team of researchers from Norwegian University of Science and Technology evaluated the health and lifestyle habits of more than 52,000 adults aged from 20-74. They concluded that there was a 28% lower mortality risk in women with higher cholesterol above 270mg/dl. They also concluded that if you're a woman, the risk for heart disease, cardiac arrest and stroke are higher if you have cholesterol lower than 183mg/dl.

Then, in March 2014, using data from nearly 80 studies and more than a half million people, a meta-analysis was published in the Annals of Internal Medicine. They concluded that those who ate saturated fat had no more heart disease than those who consumed less.

You have to decide for yourself what you believe. This research done by two Harvard researchers seems pretty legit to me. And wouldn't surprise me about the sugar industry. Not all saturated fats are created equal. Naturally occurring saturated fats are very good for our bodies. Processed saturated fats are not. To me, seems like the sugar industry may have been trying to give all saturated fats a bad name, while silencing the true effects of sugar. But, nonetheless, that's just my opinion after reading the research.

The saturated fat that I mentioned above that is not good for you is the kind that is highly processed through hydrogenation. These are unsaturated fats that are turned into saturated fats by adding hydrogen atoms while heating the oil. This creates a thick, rancid oil that only benefits the shelf life of processed foods. Then there's the saturated fat found in meat. We don't eat meat in our house, but I know people do so I want to address this quickly. The hormonal growth promoters and antimicrobial growth promoters used in the production of meat are a major concern for overall human health. The disruption of normal human intestinal flora and the induction of resistant bacteria raise a huge concern about the antimicrobial growth promoters being used. You can read more about the hormones used in meat production, legally and illegally,here. The naturally occurring saturated fats found in coconut oil are not only healthy for you, but are essential to your health!

There are nearly 2,000 studies to date confirming the health benefits of coconut oil. Coconut oil consists of medium chain fatty-acids called caprylic acid, capric acid and lauric acid. (lauric acid Medium chain fatty-acids are great because they quickly digest and convert to energy) They, in fact, burn fat already stored in your body and convert it to energy as well. There is not a high amount of micronutrients in coconut oil, but there are trace amounts of Iron, vitamin E and vitamin K. The main component that is giving it all it's grit is lauric acid. Lauric acid makes up 6.2% of the fat found in human breastmilk! These naturally occurring saturated fats also increase good cholesterol, while at the same time convert bad cholesterol to good cholesterol. As for brain health, coconut oil stimulates production of ketones in the brain. These ketogenic properties activate proteins that repair the brain. The medium chain triglycerides in coconut oil are small enough to cross through the blood brain barrier. These MCT's have anti-convulsant properties that have been proven useful in controlling epileptic seizures. Please note, if you want to get the full benefits of coconut oil make sure you buy unrefined (unprocessed), organic, extra-virgin coconut oil. Check out all the scientifically-proven health benefits of coconut oil below!

Benefits of Coconut Oil:
When Used Topically
* anti-aging
* healthy, shiny hair
* heals various skin issues
* heals gum disease and tooth decay
* promotes hair growth, eye lash growth and eye brow growth when applied to roots
* acts as a sunscreen
* can replace moisturizer
* whitens teeth
When Used Internally
* treats cancer
* treats Alzheimer's
* treats kidney stones
* improves type 1 diabetes
* supports thyroid health
* reduces seizures
* reduces stress
* protects kidney and liver
* increases metabolism
* reduces inflammation and arthritis
* boosts immune system
* prevents osteoporosis
* improves energy and endurance
* improves brain function and memory
* helps heal brain injuries
* improves digestion
* reduces ulcers
* balances hormones
* anti-aging
* fights candida and yeast infections
* builds muscle and decreases fat

Coconut oil is a powerhouse of a food. You can easily get more in your diet by cooking with it. You can add it to protein shakes. Eat it on toast. Sometimes I just take a tablespoonful right out of the jar and swallow it. I also use coconut oil as a moisturizer at night and during the day I apply a light layer on my skin. There are so many ways to use coconut oil. A great summertime toddler hack is to blend coconut oil with pineapple or any other berries and a little bit of ice. Blend well and pour into ice trays to make healthy popsicle treats for your kids. Let me know how you have used coconut oil and we can keep adding to the list of wonderfulness that this oil produces!

Sources:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3303886/
2.http://annals.org/aim/article/1846638/association-dietary-circulating-supplement-fatty-acids-coronary-risk-systematic-review
3.https://www.ncbi.nlm.nih.gov/pubmed/?term=coconut+oil

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My 2 Favorite Hummus Recipes

1/15/2016

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Hummus is jam packed with protein and fiber. There are 14.5 grams of protein and 12.5 grams of fiber per cup! The fiber in hummus helps balance bacteria in the gut, therefore balancing the bodies pH levels. Hummus also contains energy abundant carbohydrates, calcium, magnesium, potassium, iron and B vitamins. There are actually 80mg Calcium and 78mg of Magnesium per cup! This is an energy boosting, nutrition supplying, healthy, kid-friendly and adult-friendly snack that you can leave plain or spice it up however you like for even more yummy health benefits.

Hummus Recipe
2 cans (BPA Free), organic Garbanzo beans
1/2 can of juice from the beans
1 garlic clove
1 tablespoon tahini sauce
1/4 cup lemon juice
1tsp paprika
1tsp parsley
sea salt, to taste
cracked pepper, to taste
1 tablespoon olive oil

Blend garbanzo beans, 1/2 can juice from one of the cans of beans, garlic clove, tahini sauce, lemon juice, salt and pepper in blender until creamy. Pour into serving dish, sprinkle paprika and parsley on top, then drizzle with olive oil. Serve with pita bread, tortilla chips, vegetables or fruit. Serve on toast or on a sandwich with cheese and greens.

To make Roasted Red Pepper hummus, use the same recipe above, minus the juice from can. Chop and core an organic red pepper. Set your oven on high broil. Put the pepper in the oven on a pan for 7-10 minutes. The edges of the pepper should be a little brown, "roasted" looking. After the pepper is finished, add it to the blender with everything else to be blended. The juices in the pepper make up for the juice from the can. You don't want your hummus runny!

Cheers! Here's to delicious food that's truly healthy!

What's standing between you and success?

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Why You Should Eat Fruit First Thing In The Morning

7/22/2015

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Would you like to wake up in the morning and give yourself a little boost for the rest of the day? Eating fruit first thing in the morning has many, many benefits! Leave the pancakes behind. Studies have found that consuming a heavy breakfast inhibits fat oxidation throughout the day – these heavy meals often include animal products like eggs and bacon or sausages. A protein-heavy breakfast like eggs, bacon and toast will sit like a brick in your stomach and give you feelings of fatigue for the rest of the day. Switch your animal protein-based breakfasts for fruit, and you’ll notice immediate health improvements after just one week.

Eating fruit in the morning can do these things:
-Enhances detoxification
-Stimulates digestive track
-Wakes up the body!
-Aides in weight loss
-Boosts the immune system
-Creates an alkaline environment in the body
-Helps you feel full & satisfied
-Strengthens the heart
-Decreases belly bloating

The vitamins, minerals, phytonutrients and antioxidants in fruit will work wonders for you in the morning, on an empty stomach. The fiber in fruit pushes out old waste matter in the digestive track. A really great morning fruit that acts like a diuretic is watermelon! The water-based fruit helps flush out excess sodium through urinating. The more sodium you flush out, the less water weight your body will hold. When the immunse system is boosted and you flush out these old toxins from the day before, your energy levels will increase. Melons drizzled with lime juice are a real energy booster!

Eat.Morning.Fruit. To your health!

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The Best Pico de Gallo You'll Ever Make

5/19/2015

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These vitamin-packed, fresh ingredients are just a little taste of heaven.

For about 6 months in 2014 I was on a pico/salsa mission. I made a different one every week. I tweaked it a little bit each time to find just the right ingredients for a nutrient-packed, super tasty pico. I make this any time we go to a pitch-in or gathering. It is always the biggest crowd pleaser! I'm always getting compliments and requests for the recipe. There's usually not a drop left and I make a HUGE bowl of pico de gallo. This recipe can be chopped or blended to make a salsa. So here you have it...

Kelly's Favorite Pico (made with organic ingredients to keep it real)
6 -7 Roma tomatoes
1 medium red onion
1 large green pepper, core removed and chopped
1 large red pepper, core removed and chopped
1 jalapeno pepper, core removed and chopped
3 green onions, chopped and set aside
2 bunched of cilantro, washed and de-leafed and
set aside
1 lime
1 garlic clove, minced
1/2 cup of olive oil
sea salt, to taste
fresh cracked, black pepper, to taste

Nutrients Found In This Pico:
-vitamin A, vitamin B6, folate, vitamin E, dietary fiber, vitamin B2, vitamin K, niacin and potassium
-cancer fighting lycopene
-calcium, iron, magnesium, phosphorus, selenium and zinc

Chop all vegetables and add to large bowl. If blending for a salsa, add vegetables to blender and blend, all except the green onion and cilantro. Once vegetables are blended or chopped and added to bowl, add the chopped green onion, cilantro, olive oil, salt and pepper. Then squeeze all the juice from the lime over the mixture. Stir well and let marinate in fridge for 30 minutes before serving. Bon appetit!

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Make Elderberry Syrup At Home- My Favorite Recipe

10/10/2014

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Easily Make Delicious, Immune-Boosting Elderberry Syrup at Home

Elderberries are an immune-boosting powerhouse! They've been used for hundreds, if not thousands, of years to heal people of illness and to keep people healthy. In fact, black elderberries can be traced all the way back to Ancient Egypt, where elderberries were the main ingredient in several medicines. Hippocrates, the father of medicine, called this plant his “medicine chest” for all the ailments and illnesses it helped cure.

This elderberry syrup is extra potent, as I use 2 cups of elderberries, instead of the usual 2/3 cup or 1 cup. I also smash the berries for quite some time to get all the nutrients from these wonderful berries! Below are the benefits of this nutritious plant!

Elderberries:
-Boost the immune system
-Protects against bacteria & infection
-Slows down the spread of cancer
-Moderates the digestive process
-Prevents the development of diabetes
-Reduces the pain & speed of autoimmune diseases
-Helps with weight loss
-Lowers blood pressure
-Alleviates allergies
-Contain vitamins A, B, & C
-Provide iron, potassium, phosphorus & copper
-Provide fiber & protein
-Are anti-inflammatory
-Contain antioxidants
-Aides digestion
-Increases gastrointestinal health

The other main ingredient of elderberry syrup is raw, unfiltered organic honey. And made into elderberry syrup it is pure, yummy, deliciousness! The raw honey is LOADED with nutrients. There are over 80 different vitamins, minerals, amino acids and antioxidants found in raw, unfiltered honey! The entire B-Complex can be found in honey, along with vitamins A, C, D, E and K. The mineral content includes magnesium, sulfur, phosphorus, iron, calcium, potassium, iodine and manganese. Raw, unfiltered honey is also an alkaline food, having one of the highest live enzyme contents of all foods! To top it off, the honey is also antimicrobial and antibacterial! As you can see, all of these nutrients, in combination with the nutrients from the elderberries make for a super, immune-boosting syrup! Which is why it is so powerful at kicking the flu, and other illness, to the curb, where it belongs! My recipe makes just a little over a quart. And it will stay good for up to 3 months in the fridge.

Homemade Elderberry Syrup Recipe

1 cup raw, unfiltered organic honey
2 cups whole organic black elderberries
1 tablespoon organic clove powder
1 tablespoon organic ginger root powder
2 cinnamon sticks or 1 tablespoon of organic cinnamon powder
4 cups water
(this recipe ^ makes just over a quart of syrup-to make 2 quarts, add 2 more cups of water, and one more cup of honey to the recipe above)
Instructions:
Simmer the elderberries and seasonings in the water for 30-45 minutes. Let it cool and then mash the berries with a spoon, through a strainer and into a glass bowl. Add the honey and stir. Store in the fridge. I mash the berries for 10 minutes, just to be sure I get all the goodness out of them. Quart sized mason jars are perfect for storing the syrup.

Need to make Vegan elderberry syrup? Just substitute the honey with 100% pure, organic maple syrup.

And How Will Elderberry Syrup Fight Off The Flu?...
Elderberries have antioxidants called flavonoids (vitamin P) which are extracted and contained in the syrup. These flavonoids stimulate the immune system and have anti-inflammatory, antimicrobial and antihistamine properties. Elderberries also have compounds called anthocyanins that have anti-inflammatory properties. The anti-inflammatory compounds found in elderberries are believed to be what soothes aches, pains and fevers associated with the flu.

Ingredients are available through my affiliate links below or locate and call a local, natural grocer to see if they carry black elderberries!

(please note, if you have any allergies or reactions to honey, any of the seasonings or the berries, for that matter, please do not use this recipe)

Resource: http://www.blackelderberry.info/clinical-summary/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/