Tag Archives: nutrient dense

Morning Smoothie – Fruity Coconut Milk with Kale

In our house we tend to rotate our breakfasts throughout the week, alternating between smoothies, eggs, and paleo granola. Smoothies are great because they are fast to make and you can take them with you. You can also add a wide variety of healthy ingredients, which is a great way to start the day.

Each smoothie I make typically includes a fat, a fiber and a protein for a well rounded meal. A green leafy vegetable is a must and I sometimes include a ferment so we get some good probiotics. (Ferments include things like kefir water, kombucha, or even yogurt if you can tolerate dairy. See Healing Foods for more information on how to make your own ferments.)

Get started with the basic smoothie below. Continue reading →

9 Benefits of Chia Seeds (And a Few Drawbacks)

chia seedsThere are many benefits to eating chia seeds. In fact, they are considered a “super food” because of the many nutrients they provide. And, as you will see below, they are packed with lots of good stuff.

However, you should know that just because it has been dubbed a super food, does not mean you should jump in and start consuming lots of it. Start slow and make sure it works well for you. One person’s super food can be another person’s toxin.

So, before I get into the benefits, lets look at the other side of chia seeds.

Things to Consider Before Eating Chia Seeds

Continue reading →

Preparing Sprouted Lentils

Lentils and legumes are a great source of protein and fiber. They also provide antioxidants, folate, and various minerals. According to Dr. Sharon Moalem, in his book The DNA Restart, legumes additionally provide a rich source of isoflavonoids and phytosterols, which nourish your genes. Other studies have shown that legumes help to lower cholesterol, reduce cardiovascular and heart disease, possibly reduce your risk for diabetes, help with weight loss, and even reduce pro-inflammatory markers like C-reactive protein.

That is a lot of good stuff. However, to gain these benefits lentils and legumes must be prepared the right way. Similar to nuts and seeds, lentils and legumes contain “anti-nutrients” or phytochemicals like phytic acid and lectins, which inhibit the absorption of certain minerals, and enzyme inhibitors, which can prevent proper digestion. Soaking and sprouting them before cooking (as shown below) helps to reduce these anti-nutrients. It also helps to enhance the vitamins, minerals, and fiber naturally found in the lentils and legumes. Continue reading →

Finding Good Salmon – Not All Salmon Are Created Equal!

Last night I cooked salmon for dinner. We try to have it at least once or twice a week. However, when I pulled the salmon from the freezer, I realized I bought the wrong one. The package I held in my hand did say “wild-caught salmon,” but the salmon inside the package was not the usual naturally bright orange color.

Upon further inspection, I realized that I bought the “Silver Brite Salmon Fillets” by mistake. The label went on to state that this salmon has “the lowest fat content among the salmon species.” Definitely something I would not normally purchase since it defeats part of the reason to eat salmon — there are good nutrients in the fat.

There are lots of substandard salmon on the market today. This includes both farmed salmon and, more recently, genetically modified (or GMO) salmon. In my opinion, the only salmon worth eating is wild-caught. I believe that farm-raised salmon and GMO salmon can actually cause harm to the body and should not be eaten at all.

This is why finding a good salmon source, one that you can trust is important. You may not be able to visually see the difference, so you need to do your homework. Below you will learn Continue reading →

Good Fats and Oils – Learn Which Ones to Use and Why

Despite what you have been led to believe, we need to eat fats. In fact, most people should include healthy fats at every meal. The key word being “healthy.”

For years, fats, oils and fatty foods were given a bad rap. We were told that fats were bad for us. We were told to eat low-fat and no-fat foods. We were told to eat lean meats only. We were told to eat man-made fats like margarine and processed cheese instead of pure fats like butter and cheese made from real, whole-fat milk.

Many people in the United States followed this advice. Yet as a whole we did not get healthier. Continue reading →

Homemade Marshmallows

I recently purchased my first container of bovine gelatin. Gelatin (for those of you who are not vegetarian) is a great source of collagen and amino acids such as glycine and proline. It provides many health benefits such as supporting skin, hair and nail growth, joint health and recovery, and muscle building. It can also strengthen the immune system and provide digestive support. (For some people, the glycine in the gelatin may aggravate existing health problems, especially if you are sensitive to oxalates and/or sulfur.)

For most, bovine gelatin is a great nutrient-dense food. Continue reading →

Does Your Immune System Need a Little Help?

“Nothing tastes as good as healthy feels.” – Author Unknown

Have you heard the most recent statistic? The flu shot this year has only been 23% effective. Many of those who got the flu shot are still getting sick with the flu.

If you have followed me for any length of time, you already know I am not a big fan of the flu shot. There are a number of reasons, but most importantly, the shot knocks down your immune system just when you need it the most.

There is also much discussion Continue reading →

Vital Broth Recipe for Electrolytes

4Electrolytes include sodium, potassium, chloride, calcium, magnesium, bicarbonate, phosphate, and sulfate. They are what your body needs to communicate at a cellular level. They are needed for many functions in the body including digestive, nervous, cardiac, and muscular systems.

You lose electrolytes when you get dehydrated through things like fevers, prolonged vomiting or diarrhea, excessive exercise, and just being outdoors when it is really hot outside. (Other health issues, cancer treatments, and taking certain medications can also deplete your electrolytes.) It is important to keep your electrolyte levels balanced. Continue reading →

Boosting Your Immune System Naturally

5104728271_f3046e4e87Photo Credit: comprock via Compfight © ”The germ is nothing, terrain is everything.”
– Claude Bernard (1817-1920)

Did you know that each time you eat sugar, your immune system is compromised for up to five hours afterwards? Sugar can include candy bars, sodas and other foods obviously full of sugar, as well as fruit drinks, maple syrup, and other naturally sweetened products.

When your immune system is compromised and you are exposed to a bacteria or virus, you have a greater chance of catching it. Your white blood cells are not operating at 100%.

No wonder cold and flu season is so much more prevalent in the fall and winter months, especially after the holidays. First Halloween and then Christmas – both holidays full of sugary treats.

The good news is that you can also use foods (and other things) to boost your immune system naturally. Continue reading →