Skipping meals crashes blood sugar, leaving you feeling lethargic and anxious. Here is a recipe for a well-balanced salad that includes optimal protein, healthy fats, antioxidants, and fiber. Optional superfood ingredients you may include in an anxiety-busting salad are raw sprouted lentil beans, raw dandelion greens, and hemp heart seeds, which are all excellent sources of gut-boosting, anxiety-lowering prebiotic fiber.
- 2 cups of fresh organic spinach
- 1 avocado sliced
- 1 stalk of sliced raw broccoli
- 1/4 cup sliced or shredded carrots
- 1/2 a red beet, sliced or shredded
- (Optional) Cashew "cheese" crumbled
- 2 tablespoons walnuts, almond slivers or hemp hearts
- 2 chopped scallions
- 2 chopped radishes
- Salad Dressing
- In a Mason jar add ¼ cup of extra-virgin olive oil, 2 tablespoons of freshly squeezed lemon (about 2 lemons), 1 clove of garlic minced, and ½ teaspoon of mineral-rich Himalayan sea salt with cracked black pepper to taste. It’s easy to mix in the Mason jar and add just before eating the salad. If you have extra this dressing keeps well in fridge.
- Toss salad in large bowl with dressing and serve.
How berries can help beat cancer
The findings from Finland indicate that the anthocyanins in berries increase the function of sirtuin 6 enzymes in cancer cells. And as sources explain, sirtuin enzymes are in charge of “regulating the expression of genes that control the function of cells through key cellular signalling pathways.” Changes in sirtuin functionality can be triggered by aging, and these changes play a role in the development of diseases like cancer. Sirtuin 6, or SIRT6 for short, is also associated with glucose metabolism.
While all berries come with great health benefits, the researchers say some of the most profound effects were seen in lesser-known berries.
Minna Rahnasto-Rilla, the study’s lead author and a doctor of pharmacy, noted,”The most interesting results of our study relate to cyanidin, which is an anthocyanin found abundantly in wild bilberry, blackcurrant and lingonberry.”
Cyanidin was found to be particularly effective in colon cancer cells, stimulating an increase in SIRT6. More, this potent phytonutrient was found to decrease the activity of two cancer genes (Twist1 and GLUT1). But that’s not all: Cyanidin also increased the presence of a tumor suppressor gene known as FoXO3.
Other health benefits of berries
Berries are known for having an array of health benefits; there are many types of berries and truly, each type has its own unique nutritional qualities. Goji berries, for example, are known for containing an assortment of B vitamins, vitamin E, linoleic acid, selenium, and beta carotene. The humble goji is also rich in amino acids and other trace minerals.
Blueberries, on the other hand, are known for their high capacity to neutralize free radical damage at a cellular level, and can even help stave off collagen break-down. So if you’re looking to stay young, blueberries can help. Bilberries are another great choice. Three times smaller than a blueberry, bilberries are a nutritional powerhouse in a truly tiny package. In addition to supporting the circulatory system, bilberries are known for boosting eye health.
Cherries, strawberries and blackberries are also highly regarded for their numerous health-boosting attributes. Cherries, for example, are known for helping to reduce joint pain associated with gout, and are also high in multiple antioxidants — including anthocyanins, quercetin and ellagic acid. Cherries’ flavonoids are known for supporting healthy tissues.
Blackberries also boast high levels of ellagic acid, along with vitamin C and E. Combined with an array of phytonutrients, blackberries are a great nutrition booster than can help fight off disease and illness.
There are many types of berries to choose from, and while each have their own unique nutritional profiles and health benefits, you truly can’t go wrong. Any berry is better than no berries at all!
Sources for this article include: ScienceDaily.com, Healthline.com, GlobalHealingCenter.com
If you live a dairy-free lifestyle due to ethical reasons or lactose intolerance, then you may envy people who can easily obtain healthy probiotics by eating yogurt or drinking dairy kefir. You may even be thinking of taking probiotic supplements, but these supplements are often ineffective. Instead, try making affordable, dairy-free water kefir. The basic recipe will give you a base you can then add fruit juice or even a natural flavor extract to in order to customize your flavor.
To make water kefir, you need to purchase a starter culture of water kefir grains. Not only are they super-affordable, but you should only have to purchase them once! Not only can they be re-used, but since they are filled with living bacteria and yeast, they will keep growing and replicating, and you will actually end up with more and more the longer you keep them!
Once you receive them, make your water kefir in any glass jar (an empty jam or pickle bottle is perfect) by following these steps:
- Dissolve two-tablespoons of brown sugar in about one-quarter cup of hot water and then let cool to room temperature. (The kefir grains will “feed” off it, so there will be little to no sugar left in the final beverage.)
- Add 2 cups of room temperature water to the sugar solution.
- Add one tablespoon of water kefir grains.
- Place a clean cloth or coffee filter over the top of the jar and secure it with a rubber-band or string tied tightly around it. Do not top with the metal lid that came with the jar, or you will starve the solution of needed oxygen!
- Place it in warm spot in your home. The solution thrives best at around 75-degrees Fahrenheit, but don’t worry too much about the exact temperature too much. However, if you find a batch does not ferment the first time, you may have to find a warmer spot in your home the second time around. Your unheated oven is the perfect place to store your water kefir if you don’t use it daily.
- After about 36-hours, you should notice that the water is cloudy, and this is when you can strain the mixture to remove the grains.
- Once the water kefir is fully prepared and the grains taken out, you can chill it before you drink it and add a splash of fruit juice for a delicious, healthy beverage. Enjoy!
Since the process of making a batch of water kefir does take a few days, you may want begin your next batch using the same grains again as soon as you strain them from the first batch. However, you can store them in the refrigerator between uses if you don’t plan to make a new batch right away.
This article was previously published on Huffington Post.
We often use cranberries during the holiday season and forget they can be juiced. You can benefit from the power of cranberries by drinking a detox juice the day after you’ve over indulged in food or drink. Cranberries contain arbutin, a diuretic that helps flush toxic fluids from the body that contribute to bloating. Also the antioxidants present in cranberry juice support the liver and aid in protecting against heart disease and certain cancers.
- 32 oz water
- 1/2 lemon
- 1/2 cup parsley
- 1 inch ginger root
- 1/2 cup fresh cranberries
- Blend until smooth. Sip on over an hour to truly flush the system.
Starting your day with lukewarm lemon water is one of the best things you can do for your body. Lemons are loaded with vitamin C, B, calcium, iron, magnesium, potassium, enzymes, antioxidants, and fibers. Next to adding a host of healthy nutrients, it also kick-starts digestion, boosts the immune system, fights inflammation, and hydrates and energizes the body.
To make this healthy morning habit even better, I recently started to add turmeric too. In addition to getting the amazing benefits of lukewarm lemon water, turmeric will turn it into a nutrient-dense, cleansing energy bomb to fly through your day.
What turmeric-lemon water can do for you:
-Boost anti-inflammatory properties of lemon water. Curcumin, or turmeric’s active compound, is a potent anti-inflammatory compound which matches the effectiveness of many over-the-counter anti-inflammatory drugs.
-Improve brain power. Lemons are an excellent source of brain-boosting potassium and magnesium, while turmeric has been found to reduce the risk of cognitive disorders such as dementia and Alzheimer’s.
-Antioxidant activity. Both lemon and turmeric possess strong antioxidant activity to keep your skin in perfect condition and keep tumors at bay.
-Improve digestion. Eating or drinking turmeric on a daily basis stimulates the gallbladder, reduces bloating and gas, and prevents inflammation of the digestive tract, while lemon juice helps to loosen and flush out toxins from the digestive system.
-Heart-friendly. Curcumin reduces LDL (or bad) cholesterol, prevents blood clotting, and removes plaque build-ups in the arteries.
-Weight-loss aid. Lemons stoke the metabolic fire, which helps you to burn more calories from the food you eat.
Cleansing properties. Lemons and turmeric stimulate your liver to produce more enzymes. It enables the liver to work more efficiently in eliminating toxins and waste materials.
This article was previously published on Huffington Post.
- 1 glass lukewarm water
- ¼ teaspoon turmeric powder or grated turmeric root
- Juice of ½ lemon
- Pinch of black pepper (to increases turmeric’s bioavailability)
- Honey or maple syrup to taste (optional)
- A pinch of cinnamon (optional: for extra anti-diabetic effect)
- Add lemon juice, black pepper, turmeric, honey, and cinnamon to a glass of lukewarm water. Drink first thing in the morning on an empty stomach for the best energizing effect. Stir constantly while drinking to avoid all turmeric to sink to the bottom of the glass.
Our family loves smoothies! It’s a quick way to make sure you’re getting protein, fiber and other important nutrients. An easy way to boost your breakfast or post workout smoothie is with protein powder. I was recently invited to try Yuve Raw Chia Seeds & Cocoa. Yuve provides a complete vegan protein source through a combination of pea and rice protein and can be used as a meal or snack. You’ll be happy to know the powder is non-GMO, dairy/soy-free and is a blend of nearly two-dozen premium natural ingredients including buckwheat, goji berries, spirulina, maca powder, raw chia seeds, vitamins A, C, E, selenium, fiber and super antioxidant resveratrol with no added sugar. I’ve also learned the main benefit of plant-based protein powders is that they tend to be much easier on the digestive tract than dairy based sources.
I made my smoothie with almond milk but any nut milk or water works too. You can also add fresh fruit or greens before you blend. The unique taste and texture comes from the combination of raw chia seeds, cocoa beans and goji berries. My smoothie was rich and filling. I also discovered the Yuve blog is a great resource for recipes and recommends mixing in oatmeal for added protein. That’s a valuable tip as we had back to school.
Yuve comes in a family friendly size container of 15 servings. Take advantage of Yuve’s offer to try for free!
- Lemony Muffin Batter
- 2 cups all-purpose flour
- 2 TB baking powder
- 1/2 tsp salt
- 1/4 cup coconut oil, melted
- 1/2 cup agave nectar (or sugar)
- 1/2 cup apple sauce
- 3 TB chia seed, mixed with 1/4 cup water
- 1 tsp vanilla extract
- 1 lemon, zested with its juice
- Lemony Glaze
- 1 cup powdered sugar
- 2-3 TB fresh lemon juice
- Preheat oven to 350* F. In a small bowl, combine the chia seeds with 1/4 cup warm water and set aside for 5-10 minutes. Meanwhile, in a large bowl, combine the 2 cups flour, baking powder and salt and combine well. Add the coconut oil, agave, applesauce, chia seed/water mixture and vanilla extract and mix with an electric hand mixer. (Note: the batter will be thick). Zest and juice the lemon and add it to the batter and incorporate well. Line a cupcake tin with cupcake liners and spoon equal amounts of batter into each tin. Bake for 20 minutes. While the muffins are cooking, make the glaze by combining the powder sugar with the fresh lemon juice and mix with a fork making sure to smooth out any lumps. Glaze the muffins while they are still warm.
Smoothies are an easy way to pack nutrient dense food, superfoods, supplements, and high quality protein in one drink. What’s also great is that they’re quick to make — perfect for those days when you don’t have time to make yourself or your kids a healthy breakfast.
- Handful of kale (stalks removed)
- 1/2 avocado
- 2 frozen bananas
- 1 Tablespoon chia seeds
- 2 cups homemade almond milk
- 1 Tablespoon spirulina
- Mix all ingredients in a blender.
- Add more almond milk if you want smoother consistency.