Tag: healthy diet

SWEET POTATO CAKES

By

On September 4, 2014

In Recipes

Sweet potato cakes are delicious! They are a perfect side dish served with breakfast, lunch or dinner!

Ingredients

2 large sweet potatoes, scrubbed and grated

1/4 cup grated onion or 1 tablespoon onion powder

1 egg

2 tablespoons chopped cilantro

1/4 cup coconut flour or rice flour

1/2 teaspoon sea salt

2 teaspoons coconut oil

Directions

  1. In a large bowl, mix all the ingredients.
  2. Using a large spoon, scoop out the mixture and place it into  a large greased skillet over medium-high heat.
  3. Gently press out the scoops to form patties.
  4. Fry a few at a time, until golden brown and slightly crispy. About 3-5 minutes on each side.

Tip – After shredding, squeeze as much moisture as you can out of the potatoes.

I hope you enjoy!

Jenna

OUT OF THIS WORLD QUINOA AND KALE SALAD

By

On July 8, 2014

In Recipes

One of my clients was kind enough to share this recipe with me. It is delicious! I hope you will give it a try.

Salad Ingredients

  • 1/2 cup uncooked quinoa (or 1 1/2 cups cooked)
  • 8 ounces kale
  • 1/2 cup slivered almonds, very well toasted and cooled
  • 1/3 cup fresh pomegranate seeds
  • 2 to 3 scallions, thinly sliced
  • 2 teaspoons chopped fresh dill
  • Few gratings of fresh lemon zest

Dressing

  • 3 tablespoons olive oil
  • 1 1/2 tablespoons apple cider vinegar
  • 2 teaspoons smooth Dijon mustard
  • 1 teaspoon coarse Dijon mustard
  • 3/4 teaspoon honey
  • Celtic sea salt to taste

Directions:

  1. Rinse the quinoa to remove the bitterness.
  2. Place quinoa and 1 1/2 cups water in a small saucepan and bring to a simmer.
  3. Cover and simmer on low for about 15 to 20 minutes. Cook until tender.
  4. Drain the cooked quinoa.
  5. Put the quinoa in a salad bowl to cool (refrigerate if needed).
  6. Whisk dressing ingredients together in a small dish and set aside.
  7. Rinse the kale and dry it.
  8. Remove the rib from each stalk by cutting around the stalk.
  9. Roll the leaves tightly and cut crosswise into thin strips.
  10. Add the kale strips to the cooled quinoa.
  11. Add remaining salad ingredients.
  12. Pour the dressing over the salad.
  13. Season with Celtic sea salt to taste.

Enjoy!

Jenna

SCRUMPTIOUS GLUTEN-FREE APPLE WALNUT CAKE

By

On June 5, 2014

In Recipes

Craving bread, but not the gluten? Try this fragrant, high-protein apple and walnut cake. It’s gluten-free and delicious!

Ingredients:

  • 2 cups ground almonds
  • 1 cup chopped walnuts
  • 2 tbsp ground flaxseed
  • 1 tbsp ground cinnamon
  • 2 tsp aluminum free baking powder
  • ½ tsp sea salt
  • 2 eggs
  • 1 cup unsweetened organic apple sauce
  • 1/2 cup walnut oil (or use coconut oil)
  • Coconut oil for greasing the loaf pan
  • 1/4 cup of coconut milk

Directions:

Preheat the oven to 325F. Coat a 9×5 loaf pan liberally with coconut oil.

Combine 2 cups ground almonds, 1 cup chopped walnuts, 2 tbsp ground flaxseed, 1 tbsp cinnamon, 2 tsp aluminum free baking powder and ½ tsp salt in a bowl and mix.

In another bowl, combine 2 eggs, 1 cup unsweetened organic apple sauce, 1/2 cup walnut oil (or use coconut oil) and 1/4 cup of coconut milk. Pour the mixture into the dry ingredients and stir. If the mixture is very stiff, add 1 to 2 tbsp more of coconut milk.

Press the dough into the pan and bake for about 45 minutes. Check the cake by poking it with a toothpick. If the toothpick comes out clean, it is done.

Leave to cool for 20 minutes, then turn out. Slice and serve.

Enjoy!

Jenna

SUNSHINE BLEND CULTURED VEGETABLES RECIPE

By

On April 8, 2014

In Healthy Diet, Recipes

Ingredients for Sunshine Blend Cultured Vegetables
Sunshine Blend Cultured Vegetables

Raw cultured vegetables have been around for thousands of years. The fermented vegetables are: rich in lactobacilli and enzymes, alkaline-forming, and loaded with vitamins.

Cultured vegetables are made by shredding vegetables, adding a culture starter, and then packing them tightly into a sterilized, airtight, glass container. They are left to ferment at room temperature for 5 days or longer. Friendly bacteria naturally present in the vegetables quickly lower the pH, making a more acidic environment so the bacteria can reproduce. The vegetables become soft, delicious, and have a slightly pickled taste.

You can benefit by adding cultured vegetables to your diet because they:

  • Help re-establish a healthy inner ecosystem.
  • Stimulate digestion and ensure your food moves through your digestive tract with ease. Cultured vegetables are pre-digested through the fermentation process and are easy for the body to digest.
  • Are alkalizing and very cleansing. They help restore balance if your body is in a toxic, acidic condition.
  • Promote healthy skin and anti-aging.

Sunshine Blend Cultured Vegetables

  • 1 pound organic carrots, scrubbed and trimmed
  • 1 bunch golden beets, peeled
  • 1 large or 2 small sweet potatoes
  • 2 medium onions, peeled
  • 
1-2 organic cucumbers
  • 1 bunch celery, cleaned and trimmed
  • 
½ bunch cilantro, washed and drained, stems removed
  • 1 large or 2 small heads of cabbage, washed (make sure to hold aside at least one leaf of cabbage for each jar of cultured veggies)
  • fresh grated ginger to taste
  • 1 Granny Smith apple
  • honey
  • 
Body Ecology culture starter
  • distilled water or RO water
  • 3 or 4 mason jars (1 quart each)
  • 
food processor
  • 
blender
  • 
cutting board
  • 
good vegetables knives
  • 
1-2 large bowls (you can also use a large stock pot)
  • 
1 small glass bowl and some honey for the culture starter (do not use a metal bowl or utensils)
  • 
1 large pot of boiling water, optional (for sterilizing all equipment)
  • 
several clean kitchen towels

DIRECTIONS

  1. Fill a large pot with water and start heating to bring water to a boil. (Boiling water will be used to sterilize the mason jars!)
  2. While the water is heating, gather together all the equipment and vegetables.  Trust me, this will save you a lot of time!
  3. Sterilize your mason jars and lids by placing in the boiling water for a few seconds. Using long tongs, dip each piece into the water.  Set aside the jars and lids (right side up so that air can get in) on a clean towel for the water to evaporate.glass jar
  4. In a small bowl add a packet of Body Ecology culture starter to tepid (about 92 degrees) water. Follow the packet directions. Add in a 1 Tablespoon of sweetener such as honey, agave nectar or EcoBloom. Stir gently and set aside while the bacteria begin to multiply. Allow the culture started mixed with sweetener to sit for at least 30 minutes.starter kit
  5. Using your food processor with the grater/shredder attachment, grate the carrots, beets, sweet potatoes, onions, celery, and at least ½ to 1 whole head of cabbage. (Remember to save enough cabbage leaves, one for each jar of cultured vegetables.) Put the shredded veggies in the large bowl or multiple bowls. shredded veggies
  6. Cut the cucumber into small ½ inch cubes and mix with the shredded veggies.cucumber
  7. Stir in the cilantro.
  8. Take out a 1/2 cup of the veggie mixture and put it in the blender with about 2 cups of distilled water.  Puree the mixture to form a brine.  Add the culture starter, if using, to the brine and mix well. Pour the brine into the bowl of vegetables and combine.blender
  9. Tightly pack the vegetables into the mason jars using your fist, leaving at least 2 inches of space at the top of the jars. Dip the cabbage leaves into some brine, roll them, and wedge them into the jars to force the shredded veggies below the surface of the brine.  Twistthelidson to the jars very tightly.
  10. Set the jars in a dark place at room temperature for 5 days, undisturbed.  After five days, try the veggies. If you want a stronger taste, leave the other jars at room temperature for up to 7 days. At the end of this time, wipe off the jars (some seepage or foaming may have occurred) and place in the refrigerator.  The vegetables are ready for eating at this point, although they will continue to improve over time.  They will keep for many, many months in the refrigerator.

Important – When stirring the starter culture, only use either a glass, wood, or plastic utensil to stir – never metal.

NOTE: If you choose to double or triple this recipe, you do NOT need to use multiple packets of the Body Ecology culture starter.  Just one is all you need!

Delicious ideas for how to use your fermented vegetables:

1.  As a side dish.

2.  Added to salads.

3.  As a sauce or topping.

4.  On a wrap or sandwich.

5.  As a dip.

6.  As a condiment.

7.  Use the juice to flavor soups and sauces.

8.  Mix with avocado to make guacamole.

NATURAL WAYS TO BALANCE YOUR HORMONES

By

On March 13, 2014

In Building a Healthy Foundation, Homeopathy

Hormones are your body’s chemical messengers. They travel in your bloodstream to tissues or organs. They affect just about everything in your body such as:

  • Growth and development
  • Metabolism – how your body gets energy from the foods you eat
  • Reproduction/Sexual function
  • Mood

Here are steps you can take to balance your hormones naturally:

1. Avoid High Omega-6 Polyunsaturated Fats

Avoid vegetable oil, peanut oil, canola oil, soybean oil, margarine, shortening, or other chemically altered fats. Instead eat: coconut oil, real butter, ghee, olive oil (low temperature only or use as salad dressing) and a fish that is high in Omega-3 at least once a week.

2. Limit the Caffeine or Eliminate it from Your Diet Entirely

Cut down on the caffeine, if you can. Replace your caffeinated drink with organic herbal teas. Numi Organic’s Emperor’s Pu-Erh tea has a full-bodied taste like coffee and is delicious with cream. Caution: Pu-Erh tea contains caffeine, although not as much as other teas. However, it is full-bodied like coffee, so can be helpful when trying to break the coffee habit. Pu-erh also contains antioxidants and other substances known to protect the heart. Organic teas such as peppermint, ginger and licorice are free of caffeine and very satisfying as well.

3. Avoid Toxins

Toxins are pretty much everywhere in today’s world, but there is a lot we can do in our everyday lives to make good choices. Choose your household cleaners and personal products with care.  Hormone disrupting chemicals are found in pesticides, plastics, household chemicals, and mattresses. Birth control pills also contribute greatly to hormone imbalance in women. Make wise choices to take care of your body.

Cook in glass or enamel coated cast iron pans (avoid Teflon). As much as possible, store foods in glassware, and minimize the use of plastics. Choose organic produce and meat whenever possible. Use clean, non-toxic household cleaners, or even consider making your own (watch for a post on this topic in the near future!). Consider buying a mattress cover to keep from breathing the chemicals emitted from your mattress as this is a much less expensive option than buying an organic mattress. Another option is to buy a sleep number mattress as they are filled with air instead of chemicals.

4. Sleep

If you aren’t getting enough sleep, your hormones will not be balanced. Sleeping eight hours per night can improve hormones and is even linked to longer life, less chance of disease, and weight loss.

5. Supplement Wisely

Ideally, our diet would be balanced enough to keep our hormones at optimal levels. However, if your hormones are not in balance (with the help of a healthcare professional) you can consider trying:

  • Maca– A tuber in the radish family that is said to boost hormone production and libido. Many women notice less PMS, increased fertility, and improved skin. Men often notice increased sperm production, libido, and better sleep when taking Maca. Maca is also high in minerals and essential fatty acids, making it great for hormones.
  • Magnesium– Magnesium supports hundreds of reactions in the body and often contributes to better sleep (good for hormone balance).
  • Vitamin D– A pre-hormone is supportive of hormone function. It is best obtained from the sun. But if that is not possible, consider a D3 supplement or Fermented Cod Liver Oil. It is also possible now to procure UVB-based Vitamin D-enhancing light systems. If you have an interest in supplementing with Vitamin D, first take the time to get your blood tested to find out your current level. Taking too much Vitamin D can be toxic. There is research by the Autoimmunity Research Foundation, a nonprofit organization, indicating that excess vitamin D may actually have an immunosuppressive effect and can possibly interfere with healthy immune function and recovery.
  • Fermented Cod Liver Oil– Provides many of the necessary building blocks for hormone production including Vitamins A, D, and K. It also is a great source of Omega-3s and beneficial fats.

6. Consider Homeopathy

When toxins are removed and organs and glands are supported, the body can often rebalance its hormones effectively. Sequential homeopathy provides an effective and simple way to gently detoxify the energetic residue and toxic effects of birth control pills and other toxic exposures that contribute to hormone imbalance. Sarcodes, or remedies made from healthy glandular or tissue extract, can also be helpful to rebalance hormones and bring them their optimal vibration.

7. Exercise Lightly

If you have hormone imbalance, intense extended exercise can actually make the problem worse in the short-term. Try to walk for at least a half hour a day or do another light form of exercise like yoga or Pilates. Try to get at least 30 minutes of exercise, three times a week.

8. Eat Coconut Oil

Coconut Oil is extremely beneficial for hormone health. It provides the necessary building blocks for hormone production, can assist weight loss, reduce inflammation, and even has antimicrobial and antibacterial properties. Try to consume 1/4 cup of coconut oil a day.

9. Maintain a Healthy Diet

Incorporate more fresh, organic fruits and vegetables, plus raw nuts and seeds (soaked and sprouted whenever possible) into your diet. Foods such as processed carbohydrates, fried foods, soft drinks, enriched flour, processed vegetable oil and soy products may alter hormone balance. Avoid non-organic dairy products which may contain harmful bovine growth hormones, steroids and antibiotics.

10. Take Care of Your Soul

Remember to make time for yourself at least once a day. Find small ways to incorporate rest and relaxation throughout the day. Be present. Breathe. Smile and laugh. Consider learning some form of yoga or meditation. Trauma and trapped emotions can contribute to any physical symptom pattern in the body, and hormone imbalance is no exception. Symptoms are only a message from the body. When we understand the message, the symptoms can go. Energy healing sessions can bring healing to the root cause, allowing for trauma (and symptom) release.

Please stay tuned for future posts where I will discuss natural ways to support your adrenal gland (your ability to deal with stress), thyroid gland (your metabolism), and pancreas (blood sugar/maintain healthy insulin levels).

Blessings,

Jenice

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