Holistic Nourishment

Common dishwasher detergents are loaded with toxic chemicals that leave residues on your dishes and subsequently come in contact with the food and beverages you eat! Don’t believe me? Visit the Environmental Working Group’s website to see how toxic your dish detergent is. Making your own dishwasher detergent at home is simple, cost-effective, and healthy for you, your family, and the environment. This recipe will thoroughly clean your dishes and not leave any soap residue.

Ingredients:

• 2 parts borax
• 2 parts washing soda
• 1 part salt
• 1 part citric acid

Directions:

Mix all ingredients in an air-tight container and use as you would use store-bought dish detergent! Label your container so you know when you made your detergent – you will be amazed at the money you save with this recipe.

Many BPA-free plastics are just as bad for us as the ones that contain BPA, and and in some cases, are possibly worse, according to research by neurobiology professor George Bittner and his team at CertiChem.  The endocrine disruptors in most plastics have far-ranging effects that not only alter our gene makeup and increase infertility risks, they can also harm children.

Perhaps even more disturbing: companies are not required to determine their level of toxicity before releasing them for sale and marketing them as “safe and non-toxic.” Heat, oils, acidity, UV light (sunlight), and abrasion are all factors that increase the release of BPA and other toxic plastic ingredients such as phthalates into the food or environment around the plastic item. As in the case of baby bottles containing breast milk or formula, heat, oil, light and abrasion are the main factors that increase the release of toxic ingredients out of the plastic bottle and into the baby’s milk and mouth!

…Continue Reading

Seaweeds have been used as food and medicine for millennia.  They are extremely high in minerals. In fact, seaweed is 20-50% mineral by dry weight!  Potassium, sodium, calcium, magnesium, zinc, copper, sulfur, phosphorous, vanadium, cobalt, manganese, selenium, iodine, and iron are all found in seaweed.

Crave Salty Foods?
Do you crave salty foods? Your body may be trying to tell you that it wants more potassium. Potassium tastes up to 8 times saltier than sodium! Since seaweeds are a great source of all minerals, eating seaweeds regularly can add a natural combination of minerals that can decrease cravings, support mood, energy, mental health, and the nervous system.

Iodine
One of the most important nutrients found in seaweed is iodine. Iodine is an essential nutrient, critical to the health and development of the thyroid gland and endocrine system.  Iodine shortages can lead to thyroid dysfunction which can cause a whole host of issues, including decreased calcium absorption and perhaps osteoporosis, chronic fatigue, depression, decreased immunity.

Algin
Another key nutrient in seaweed is a compound called align. It is what makes seaweed slimy! Algin has great therapeutic value as a heavy metal detoxifying agent. When added to the diet, the align in seaweed can bind heavy metals in the food or water and carry them out through the stool since align is not very digestible.

Carrageenan
Carageenan is a polymer found in red seaweeds.  Red seaweeds have been used for millennia to treat respiratory ailments, sore mouths and throats, sinus infections, and lingering pneumonia. As it turns out, Carageenan is now a very common food additive as a thickener, gelling agent, and preservative. It is even added to personal care products and even paint! Unfortunately, much of the carrageenan has been synthetically made and there are health risks and increased rates of cancer from eating this synthetic product.  It is best to use carrageenan extracted from boiling fresh red seaweed for about an hour.

Essential Fatty Acids
Most seaweeds are rich in vitamins (especially B vitmains) and omega-3 fatty acids. Nori, contains 3% omega-3 fatty acids and large amounts of vitamins A and C.

Thyroid Hormones
Thyroid hormones and their precursors are abundant in seaweeds.  One particular type of seaweed, Fucus (or bladderwrack) contains DIT, a compound that when joined together with another DIT, makes T4, the active thyroid hormone.  Therapeutic effects of using Fucus (3-5grams a day) include: shrinking of goiters, supporting thyroid hormone production, weight loss, improved energy, mental clarity, and resolution of eczema.

Don’t like the taste?
Powder your seaweed and add to strongly flavored foods and spices. Examples include cayenne, curry, garlic, chili powder, or vinegar. You can also add the powder to vegetable and bone broths to get some extra minerals and nutrients, while also salting your soup!

It takes time
Seaweeds can be hard to digest if we do not have the right gut bacteria to break it down. Eating small amounts everyday will encourage your gut flora to adapt to breaking down the seaweeds and giving you the nutrients. For this reason, it may take a few months to notice any improvements from seaweed intake.

5 Quick Ways to Get More Seaweed in Your Diet

1. Powder seaweed and use it instead of table salt to season your food.

2. Add powdered seaweed to spice mixtures like curry or spicy mixes to flavor your food.

3. Add seaweed to vegetable, fish, or bone broths to increase mineral content and season your soups.

4. Make sushi!

5. Toast Nori with a little bit of garlic, pepper, and olive oil for a simple side dish.

Resources:
Erhart, Shep, & Cerier, Leslie. Sea Vegetable Celebration. 2001. Book Publishing Co. ISBN 1-57067-123-0.

http://www.ryandrum.com/seaweeds.htm

Ingredients:
1 piece kombu
1 piece wakame
8 dried shitake mushrooms
1 in. fresh ginger, chopped
Spinach leaves, to taste
1-3 tbsp miso
4 cups water

Directions:
Soak kombu, wakame, and mushrooms in 4 cups of water in saucepan for 30 minutes. Bring to a boil and simmer for 30 minutes. Strain out the seaweed and mushrooms, saving the liquid. Slice the seaweed and mushrooms and return them to the stock. Add spinach leaves and simmer 5 minutes or until spinach has wilted. Turn off the burner and add miso to taste.

Infusions are one of the easiest methods of making your own medicine. Delicate parts of the plant, such as the leaves, berries, and flowers work very well in infusions.

Directions:
Add 4-6 tablespoons of your dried herb (or 6-8 tbsp of fresh herbs) to a quart sized glass jar. Add boiling water into the jar and cover. Let steep for 30-45 minutes, strain with a cheesecloth, and enjoy!

What Herbs should you use? Here are just a few ideas to get you started:

• Marshmallow - excellent demulcent for soothing mucus membranes of the GI and urinary systems
• Milk thistle - supports liver health and aids detoxification
• Nettles - a nutritive herb full of iron and minerals, very useful for allergies!
• Peppermint - relieves gas, aids digestion
• Tulsi - energy tonic and supports the respiratory system
• Calendula flower - a mild immune and circuatory stimulant
• Cilantro - detoxifying and anti-inflammatory. It is a natural chelator of heavy metals
• Dandelion leaf - excellent diuretic, also lowers cholesterol and blood pressure
• Garlic - strong antimicrobial and antifungal, lowers blood pressure
• Hyssop - for indigestion and gas; a mild respiratory sedative and expectorant
• Lemon balm - a carminative with relaxing qualities

Did you know that there are no federal regulation of chemicals in household products?! That means that there are no safety standards and no testing data required before selling the product to consumers like you!  Chronic exposure to chemicals contributes to the body’s toxic burden, or the number of chemicals stored in our tissues at a given time.  That means that all of the chemicals in our environment influence our health, often contributing to chronic disease.  While there are numerous toxins that we are exposed to, we do have options to reduce our toxic exposure!

Toxic Ingredients in Cleaning Products

1. Phthalates
Found in: most fragranced household products like air fresheners, dish soap
Labeled as: ‘fragrance’
*companies don’t have to disclose phthalates
Health Implications: Endocrine, reduced sperm count, asthma, migraines

2. Perchloroethylene (PERC)
Found In: Carpet & upholstery cleaner, spot remover, dry-cleaning solution
Health Implications: Neurotoxin, carcinogen,

3. Triclosan
Found In: Fabric softener (solution and sheets), ‘antibacterial’ cleaners
Health Implications: Promote growth of antibiotic resistant bacteria,   endocrine, carcinogen

4. Quartenary Ammonium Compouds (QUATS)
Found In: Fabric Softener (solution and sheets), ‘antibacterial’ cleaners
Health Implications: Promote growth of antibiotic resistant bacteria, skin irritant, asthma

5. 2-Butoxyethanol
Found In: Window, kitchen and all purpose cleaners
Labeled As: Labeling is not required
Health Implications: throat irritation, narcosis, pulmonary edema, liver and   kidney damage

6. Ammonia
Found In: Polishing agents ad glass cleaner
Health Implications: Asthma, chronic bronchitis (with chronic exposure)

7. Chlorine
Found In: Toilet bowl cleaner, mildew remover, tap water, laundry whitener
Health Implications: respiratory irritant, thyroid disruption

8. Sodium Hydroxide
Found In: Oven cleaner, drain declogger
Labeled as: also known as lye
Health Implications: Skin burns, throat irritation

Non-Toxic Cleaning Products 

Did you know that the average American is exposed to over 100 toxic chemicals from home and personal care products?  Choose these healthier products:

These are just some examples of healthy cleaning supplies that are available for purchase.  As a general rule, products with Green Seal and EcoLogo meet strict health and environmental standards and are therefore great certifications to look for in your home cleaning supplies.

Laundry:
Ecover Zero Laundry Liquid Concentrate

Bathroom:
Seventh Generation Natural Toilet Bowl Cleaner, Emerald and Cypress & Fir

All Purpose:
Dr. Bronner’s Castile Soap

Dish Detergent:
The Honest Co. honest auto dishwasher gel, free & clear

Glass Cleaner:
Green Shield Organic Glass Cleaner

Floor:
Martha Stewart Clean Wood Floor Cleaner

Cleaning Supplies You Thought Were Healthy, but AREN’T!

Who knew that many cleaning products marketed as “natural” or “green” contain toxic chemicals?  It is quite common in the cleaning product industry to hide ingredient information from consumers.  Here are some examples of products that appear healthy but really are not!

1. Green Works Naturally Derived All-Purpose Cleaner – poor ingredient disclosure, contains colors, fragrances, and preservatives known to cause cancer, asthma and respiratory concerns, and skin allergies.

2.  Simple Green Concentrated All-Purpose Cleaner – poor ingredient disclosure, contains carcinogenic chemicals and other compounds known to harm respiratory health, skin health, reproductive and developmental health, and chemicals that harm the environment.

3. Sun and Earth All Purpose Cleaner – poor ingredient disclosure, contains carcinogenic chemicals and other compounds known to harm respiratory health, skin health, reproductive and developmental health, and chemicals that harm the environment.

4. Trader-Joe’s Next to Godliness Multi-Purpose Cleaner, Cedarwood and Sage – poor ingredient disclosure, contains carcinogenic chemicals and other compounds known to harm respiratory health, skin health, and chemicals that harm the environment.

5. Seventh Generation Brand – The Seventh Generation brand gets good scores overall in EWG’s Guide to Healthy Cleaning, but there are exceptions. A few products score poorly because they contain the preservative methylisothiazolinone and others because the ingredients include the cleaning agent sodium borate. Methylisothiazolinone is toxic in the environment and may cause allergic reactions. Sodium borate is listed as an endocrine disruptor in the European Union.

DIY: Recipes for Non-Toxic Cleaning Products

One way to reduce your toxic exposure is to start making your own household cleaning supplies out of safe yet effective ingredients!

FURNITURE POLISH:

¾ cup olive oil

Juice from ¼ lemon

1 tablespoon vinegar

3-4 drops lemon essential oil (optional)

Dampen rag & squeeze out excess water.  Dip damp rag into furniture polish, then wipe on surface of furniture.  Buff off with an old towel.  Can also be used to polish stainless steel!

LAUNDRY DETERGENT:

1 bar soap (e.g. Dr. Bronner’s pure-castile)

1 cup borax

1 cup washing soda

Place bar of soap in a large microwave safe bowl.  Heat in the microwave for 2 minutes, until soap turns to foam.  Quickly stir foam until it becomes small soap chips, then mix well with borax and washing powder.  Allow to cool completely, then store in airtight container.  Use 1-2 tablespoons per load.  (This detergent works best in warm or hot water; for cold water washing you may want to first dissolve in ¼ cup of hot water.)

BATHROOOM CLEANER:

¾ c. baking soda

Juice from ½ lemon (about ¼ c.)

3 tablespoons salt

3 tablespoons liquid dishwashing soap

½ c. vinegar

10 drops essential oil (optional)

Mix all ingredients together in a medium bowl to make a paste; use a scrub brush or sponge to apply to tub, shower walls, & sinks.  (Be sure to test a small area to make sure paste does not scuff tub surface; if so, eliminate the salt from the mixture!)  Rinse well w/ water and a wet rag, then dry w/ a clean rag or old towel.

For a more list of healthy products, more information about toxic ingredients, and more DIY recipes, visit ewg.org.

References:

Sholl, Jessie. “8 Hidden Toxins: What’s Lurking in Your Cleaning Products”. Experience Life. Lifetime Fitness. October, 2011. Retrieved May 24, 2014.

“Decoding the Labels”. Environmental Working Group. Retrieved May 24, 2014.

*I’d like to acknowledge my collegues Casey, Maria and Jenna for assisting me with gathering this information.

Are you craving cold beverages now that the weather is getting warmer?  This green juice is packed with nutrients that will nourish your body and support it as you prepare for the summer months. Start with this recipe as a base, get creative, and see what you can create!

Ingredients:

• 2 parts kale
• 4 parts lettuce
• 5 parts dandelion greens
• 2 parts cilantro
• 1 part lemon/lime
• 1/2 tsp cayenne

Directions:

Juice all produce and then add the cayenne to your beverage. The juice will keep for 2 days in the fridge in an air-tight container.

Ever wonder what to do with the pulp after you make juice? This muffin recipe is a great way to use your pulp!

Ingredients:

• 4 cups juice pulp
• 3 cups coconut flour
• 3 eggs
• 1/2 cup coconut oil + more as needed
• 1/4 cup coconut milk + more as needed
• 1/3 cup raw honey
• 2-4 tbsp flax seed powder
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 2 tbsp cinnamon

Directions:

Preheat the oven to 375 degrees. Mix the flour, flax seed powder, baking soda, cinnamon, and sea salt together. Mix in the juice pulp, eggs, honey and coconut oil. Spoon into an oiled cupcake baking sheet. Bake until lightly golden and cooked throughout, about 20 minutes.

I was in Tucson Arizona in April for the annual National Association of Nutrition Professionals Conference. It is such a great opportunity to connect with my fellow nutritionists, learn about cutting edge nutrition topics, and share our passion for the healing power of natural living. I wanted to share 5 lessons I learned at this year’s conference.

1. Food is information for your body. What message do you want to communicate? How about nourishing your cells with vitamins, minerals, phytonutrients, and energy-boosting foods! Did you know that the origin of the word “recipe” stems from the Latin word “recipere” which means “medical perscription“? I love that! Hippocrates had it right when he said to let medicine be your food and food be your medicine!

2. 1 in 2 men and 1 in 3 women will develop cancer in their lifetime! And cancer diagnoses worldwide are expected to increase by 45% in the next 20 years.  A lifetime of sub-optimal lifestyle drives cells to malfunction and become cancerous.  In fact, our environment contributes to 90-95% of cancer origins! The best cancer prevention involves eating organic, whole foods, plenty of plants, and supplementing with nutrients like CoQ10 and NAC that support healthy mitochondrial function.  …Continue Reading

Since starting my studies to become a Naturopathic Physician, many people have been so curious to learn what an ND is and how our training is different than traditional medical school. Naturopathic Medicine is a system of primary health care that emphasizes prevention and the self-healing process through the use of natural therapies.

What is the Difference between and ND and an MD?

Take a look at this graph by my colleague, Dr. Erika Krumbeck:

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Looking for a natural toothpaste that is low-cost and easy to make? This recipe will not only clean your teeth, but will also support oral health and strengthen your teeth.  All of the ingredients work synergistically to kill bad bacteria, scrub plaque off your teeth, whiten, and freshen your breath. What a great way to support your oral health!

Ingredients:

• 3-5 tsp organic coconut oil, melted
• 2 tsp baking soda
• 1/2 tsp diatomaceous earth
• 3 tsp calcium and magnesium powder
• 1-2 drops of essential oil (optional: peppermint, orange, lavender, wintergreen are examples)

Directions:

Add all powdered ingredients in a small bowl or jar. Mix well. Add coconut oil and essential oils. Mix again. And brush your teeth! You can use a small spoon to scoop out the toothpaste from the bowl.

non-toxic lifestyle

If you eat right, you will thrive

What Does it Mean to Eat Right?

• Organic Whole Foods: Quality Matters
  • Produce: in season is best
  • Meat: pasture-fed, cage-free eggs, wild caught fish
  • 5-6 Smaller Meals Each Day (eat breakfast!)
    • Keep blood sugars (energy) stable
    • Always eat protein or fat at every meal/snack
    • 10+ Cups of CLEAN Water
      • If your urine isn’t clear, drink more
      • Never go anywhere without a reusable water bottle
      • Address Digestive Issues
        • GI tract is our connection with the external world (how food becomes energy)
        • Digestive problems indicate there is something not right with what you are eating
        • 70% of your immune system is in your gut
        • Digestive issues can lead to nutrient deficiencies and poor athletic performance
        • Avoid Food Allergens
          • Dairy, gluten (wheat), soy, peanuts, tree nuts, fish, shellfish
          • Allergens weaken your immune system, destroy your intestines
          • Weak intestines leads to toxic molecules entering your body and making you sick

…Continue Reading

Are you or your kids suffering from earaches or ear infections? Are you looking for a non-toxic home remedy that will both reduce pain and kill the infection? Garlic and mullein oil is a great alternative to prescription ear drops. Garlic is a potent anti-microbial that combats the infection and provides pain relief. Mullein flowers have demonstrated antiviral actions as well as being successful in reducing inflammation, softening earwax, stimulating circulation in the ear, and also calming the auditory nerves thereby easing irritation and pain in the ear.  Ear infections can be painful and uncomfortable, but this natural herbal remedy will support the body and help it heal. …Continue Reading

There are many herbs for nourishing the digestive system.  Use this guide to find the right plants that will help your body cleanse and repair.

Mucilages:

These soothing, anti-inflammatory herbs help support the mucus membrane that lines your intestines, thereby promoting intestinal integrity and supporting the body’s defense against pathogens and disease.

Marshmallow, slippery elm, plantain, comfrey, irish moss

Indications: acid reflex, gastritis, peptic ulceration, enteritis, colitis

Cautions: congestive bronchial or excess mucous conditions

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Recently I met  Tiffany Dickerson, a pescatarian blogger in Seattle. I wanted to share her thoughts on the food quality at Subway.

Here is her post:

Subway, eat fresh. More like eat azodicarbonamide, a flour bleaching agent linked to respiratory issues and allergies. What is even more alarming is azodicarbonamide is used to make dough rise quicker and in rubber/plastic industries as a “blowing agent” that gives synthetic yoga mats and other products a foamy quality (NYDailyNews, Tracy Miller). Imagine what eating plastic can do to your body, uuuum, pretty sure it’s not good. The worse part of this is I ate Subway today. I feel like my insides have been taken over by plastic.

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Cilantro as a Powerful Detoxifying Herb

Cilantro is not only a potent flavor enhancer in your meals, but also a powerful herb full of nutrients that support your body in metabolizing toxins and maintaining health!

Recent research studies have confirmed cilantro reduces cholesterol and oxidative damage, while also regulating blood pressure. Research also suggests that the volatile oils found in cilantro leaves may have antimicrobial properties.

Cilantro can help mobilize toxins (most notably heavy metals like mercury) out of storage and into the blood stream so that the body can excrete them. The chemical compounds in cilantro actually bind to the heavy metals, loosening them from the tissues, blood and organs. Cilantro’s chemical compounds then aid to transport these harmful substances out of the body through elimination. …Continue Reading

Store-bought lotions often contain toxic chemicals and harsh ingredients that are easily absorbed through your skin.  In fact, Americans are exposed to over 100 toxic chemicals each day from all of the personal care and cleaning products!  That is a significant source of environmental toxins because these types of compounds are easily absorbed through your skin and go straight into the bloodstream.  Fortunately, you can easily make your own nourishing lotion at home! …Continue Reading

Castor oil packs are a great way to decrease pain, promote skin health, and boost immunity.  Castor oil comes from castor seeds and it is very high in a unique fatty acid called ricinoleic acid. The oil diffuses through the skin and into the organs and vessels where the ricinoleic acid can act as a mild irritant. Mild irritation can be good for the body—it can stimulate movement of fluids, recruit immune cells, and encourage peristalsis (the intestinal contractions that aid in removing waste), among other physiological processes. …Continue Reading

This broth is a superfood, rich in potassium and numerous trace minerals that are easily depleted during times of stress. Drink it like a tea, or use it as a base for all your favorite soups and rice dishes. Don’t be daunted by the ingredient list. Simply chop the ingredients in chunks and throw them in the pot, roots, skins, and all.

Boost Your Energy with Plant-Based Mineral Broth

• 6 unpeeled carrots cut into thirds
• 2 unpeeled medium yellow onions, cut into chunks
• 1 leek, both white and green parts, cut into thirds
• 1 bunch celery, including the heart, cut into thirds
• 5 unpeeled cloves garlic, halved
• 1/2 bunch fresh flat‐leaf parsley
• 4 medium red potatoes with skins on, quartered
• 2 Japanese or regular sweet potatoes with skins on, quartered
• 1 Garnet yam with skin on, quartered
• 1/8‐inch strip of kombu
• 2 bay leaves
• 12 black peppercorns
• 4 whole allspice or juniper berries
• 1 tablespoon sea salt

Rinse all the vegetables well, including the kombu. In a 12‐quart or larger stockpot, combine all the ingredients accept the salt. Fill the pot to 2 inches below the rim with water, cover, and bring to a boil.

Remove the lid, decrease the heat to low, and simmer a minimum of 2 hours. As the stock simmers some of the water will evaporate; add more if the vegetables begin to peek out. Simmer until the full richness of the vegetables can be tasted. Add the salt and stir.

Strain the stock using a large coarse‐mesh strainer (remember to use a heat‐resistant container underneath). Bring to room temperature before refrigerating or freezing.

Makes 6 to 7 quarts.  Broth can be frozen up to 6 months in a variety of airtight container sizes for every use.

One modality of Naturopathic Medicine is Physical Medicine. At Bastyr University, I am learning about many different ways in which to support the body by using my hands.  Not only do we learn how to give high velocity adjustments (like chiropractic techniques), we also learn about using water to help the body heal (hydrotherapy), visceral manipulation, massage, and we can elect to study Craniosacral Therapy as well. This month I took an intensive course on using this form of therapy to support my patient’s heal.

What is Craniosacral Therapy?

Craniosacral Therapy is a gentle, non-invasive hands-on therapy that follows the subtle movement of connective tissue (fascia) in the body. The practitioner will lightly place her hands on areas of restriction in order to facilitate the body’s release of those areas of tension.  This treatment started in the osteopathic community in the early 1900′s as a way to feel the movement of bones in the skull and fascia.  By freeing the bones and fascia, the practitioner is able to assist the body in regaining normal function in the nervous, lymph, hormonal, myofascial, and gastrointestinal system.  Craniosacral Therapy is a whole person therapy focusing on physical, mental, and emotional health.  The practitioner is merely a guide and facilitator of the healing process of the patient’s body.  The primary goal of a session is to maximize overall health. …Continue Reading

A Tonic for Health: Contrast Hydrotherapy

Contrast hydrotherapy is an ancient technique that resets the autonomic nervous system, improving vascular health and supporting the immune system.  It’s use dates back to Hippocrates, around 500 BC.  The Roman Empire is famous for their public bathhouses, and hydrotherapy is still commonly used today in Germany and many Latin American countries.  Contrast hydrotherapy involves the immersion of a limb or body part in alternating hot and cold water.  In this way, you are exercising your circulatory and lymphatic systems, stimulating movement of nutrients into the area and waste away from the area.

Hydrotherapy can “tweak” homeostatic mechanisms pertaining to body temperature regulation by affecting the autonomic nervous system and tonifying blood vessels.  It also stimulates the release of nitric oxide from your artery walls, which dilates your vessels by relaxing the muscles in the vasculature, thereby reducing stress on the vessels and improving blood flow.  Contrast hydrotherapy also supports the immune system by increasing lymph movement.

…Continue Reading

Nourish your gut, your bones, your energy, and your mind with this superfood!

Bone broth is a mineral-rich infusion made by boiling bones, vegetables, and spices. It is a very affordable and nutrient dense food. It strengthens the immune system, digestive system, and adrenal glands. It is high in minerals like calcium, magnesium, phosphorous and iron. These minerals along with the amino acids (proline and glycine) and fatty acids present in bone broth can support hair, skin, and nail health as well as bolster joint health. Glycine plays an important role in DNA synthesis and muscle repair. It helps regulate blood sugar levels, influences neurotransmitter levels to promote calmness and reduced stress, and it is involved in detoxification. Proline is another amino acid present in bone broth that is involved in connective tissue health and helps protect blood vessels from cholesterol buildup.  Homemade bone broth is not only beneficial when you’re feeling sick, but also for every day wellness.

…Continue Reading

2013 is rapidly coming to a close. Are you ready for this year’s holiday season?  Here are some tips for staying healthy, and some health-promoting gift ideas.

5 Tips to Stay Healthy this Month & Plan for a Year of Wellness

1. Start each day with a warm glass of water with lemon juice and sea salt to hydrate and refresh.

2. Remember your food sensitivities and avoid holiday treats that contain these ingredients, especially dairy and wheat! Instead splurge on a delectable treat within your food plan (ie. a hot chocolate made with raw cacao and coconut milk!)

3. Choose organic whole foods for 85% of your food intake, and save the 15% for treats at special events. This way you can feel good about eating right, but also be able to indulge and enjoy this merry season. …Continue Reading

Pair this dip with lightly sautéed veggies or your favorite protein for a warming, autumnal dinner!

Ingredients:

Roasted Veggies
1 head cauliflower, chopped
1 medium sweet onion, chopped
3 Tbsp olive oil, ghee, or coconut oil
pinch of sea salt and pepper …Continue Reading

Essential Oils for Health and Wellness

Essential oils were first used in the early 1900′s for their antimicrobial effects and calming effects on the mind. The inhaled aroma from these “essential” oils is widely believed to stimulate brain function. Essential oils can also be absorbed through the skin, where they travel through the bloodstream and can promote whole-body healing.

Essential oils are distilled from the leaves, roots, flowers, seeds, tops, or fruits of plants.  Essential oils are natural, aromatic products that have a wide range of antioxidant, antimicrobial, and anti-inflammatory effects.  They are healthier for you than fragrances. Synthetic fragrances attempt to mimic the aroma of an essential oil or the aroma of a plant that doesn’t have an essential oil (an apple for example), or to create an entirely new scent. the chemical compounds of fragrances are often harmful to humans, especially to children. Essential oils on the other hand are all natural and safe for all ages. …Continue Reading

Enjoy Your Breakfast!

Looking for a filling, and nourishing breakfast idea? Try making your own granola and homemade coconut milk. Non-dairy milks are often mostly water and vegetable oil with additives, preservatives and, sometimes flavorings. Store-bought granola often contains undesirable ingredients such as cane sugar, preservatives, and oils turned rancid from the baking process. Making your granola and non-dairy milk at home gives you the ability to use ingredients that will nourish your body rather than cause harm.  There are many flavor combinations possible with granola, so this recipe is a framework from which you can build a delicious breakfast with ingredients you love.

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How To Make Your Own Kombucha

Kombucha is an alkalizing probiotic beverage that has many health benefits.  It is a fermented tea, packed with immune-supporting organic acids and probiotics.  It has a sweet, tangy, and effervescent taste and has energy-boosting properties.

Making your own kombucha is quick, easy, and fun!  It takes about 30 minutes every week or two, depending on how much you drink.  …Continue Reading

You know the feeling when you think you are getting a cold, that achey feeling or scratching in the back of your throat? This tonic will help your body defend itself against the infection and get you feeling back to normal quickly!

Turmeric is a fantastic spice with many immune-supporting compounds.  There are over 580 health conditions that turmeric may be beneficial for!  Coconut milk and garlic are antimicrobial to support your body against bacterial infection.  And the egg yolk coats your throat and is rich in phosphotidylcholine which is beneficial for the nervous system and brain too.  The variation below also contains honey, ginger, and lemon, three powerful foods that support your overall immune health. Support your body and prevent disease by drinking tonics like this daily and especially when you are feeling under the weather! …Continue Reading

Nutrition for Athletes

Exercise puts stress on our bodies so it is important to nourish and feed yourself if you are an athlete.  Here are some recommendations and tips to change your body composition, build strength, maintain muscle mass, and feel energized for your workouts.

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Fill up a pan with 2 inches of water and turn burner to high. Chop the sprouts, removing any dirt or yellow leaves on the exterior of the plant. Mince the garlic and parsley and add sprouts to steamer. Cook for 5 minutes then toss with the dressing ingredients. Enjoy!

Gardening: An Important Aspect of a Nourishing Lifestyle

Do you grow some of your own food? Have you wanted to start but just have not been able to for one reason or another? Now is a great time to start! A nourishing lifestyle is not only about eating well, it’s about living well. And growing and cultivating your own food has so many benefits for your health (and your wallet). Get your whole family involved and transform your yard into a garden and haven for beneficial insects and especially for bees!

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Pack On The Fun, Not The Pounds

Guest Post By Cole Millen

It can be difficult to maintain a healthy diet in general, and that difficulty tends to be compounded on vacation.  With temptations like in-flight snacking, minibar treats and restaurant foods many people return from amazing trips only to discover that they’ve gained five or ten pounds.  Vacation doesn’t have to mean unhealthy eating though, and with the proper planning and self-control anyone can eat healthy on the fly.

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In the United States, Alzheimer’s disease is currently at epidemic proportions, with 5.4 million Americans—including one in eight people aged 65 and over—living with the disease, according to the Alzheimer’s Association’s .

By 2050, this is expected to jump to 16 million, and in the next 20 years, it is projected that Alzheimer’s will affect one in four Americans, rivaling the current prevalence of obesity and diabetes.

There is still no known cure for this devastating disease, and very few treatments. Alzheimer’s drugs are often of little to no benefit at all, which underscores the importance of prevention throughout your lifetime.

While memory loss is indeed common among Westerners, it is NOT a “normal” part of aging, and cognitive changes are by no means inevitable. Research repeatedly suggests the best hope for patients lies in prevention through optimal diet, exercise and staying socially and mentally active. …Continue Reading

Stress management techniques like meditation, yoga, and deep breathing can enhance the body’s ability to handle and recover from stressors like chronic disease, work stress, or relationship stress. These practices bring the body in to a state of relaxation, dominated by the parasympathetic nervous system. New research is providing some insight into why yoga and these techniques are beneficial to our health. …Continue Reading

Looking for a healthy alternative to “Coffee Mate” or other coffee creamer?  Organic, unsweetened coconut milk is a fantastic alternative.

Why is a coconut latte a good choice for your morning coffee?

1. Coconut milk offers fat to slow the absorption of caffeine, giving you lasting energy without the jitters. It also keeps you satiated and gives your morning drink some substance. …Continue Reading

and how we can regain control of our health through natural living

Recently I found a great article about how expensive healthcare is for the U.S. and the world. I wanted to share with you some highlights from the article about how many people in the world are not well. You can find the full article here: …Continue Reading

Do you wonder what “right” foods you need for long term health?

Do you feel like you would eat healthier if you only had the time and energy to shop and cook at home?

Wouldn’t it be great if you could get organic, natural meals delivered to your door, ready to heat and eat?

Now you can! …Continue Reading

Ever wonder if there is a dessert that has some health benefits?  These cookies are free of refined sugar, wheat, dairy, and eggs, but rather made of almonds, coconut, honey, and dark chocolate.

Why don’t you try this vegan and paleo-friendly delicious dessert! …Continue Reading

Kefir Smoothie – Food& Mood Booster

This quick smoothie brings lasting energy, boosts your mood, and regulates your digestion!  Each ingredient is rich in at least one nutrient known to benefit digestive and mental health. The beneficial bacteria in the kefir, the phytonutrients in the berries, the medium chain triglycerides in the coconut oil, the enzymes in honey, and the choline and B vitamins in egg yolks all combine for a powerful food-as-medicine smoothie!

• 1 cup kefir
• 1 cup berries
• 2 tbsp coconut oil
• 2-3 tbsp raw honey
• 1-2 raw egg yolks (optional, to calm nerves)

Toss all the ingredients into a blender, whip up, and enjoy this stabilizing and strengthening breakfast or snack.

Hormones determine how we feel! They are powerful molecules essential for maintaining physical and mental health. We frequently think of estrogen as being a female hormone, and testosterone as a male hormone. But men and women make and use both! Plus there are several others that affect health.  An imbalance of any one hormone can throw your physical and mental health out of balance, causing aggravating and potentially serious health problems.

One size does not fit all when it comes to hormones! Your hormones are like your fingerprints, unique to you. In order to be optimally healthy, you need to know if you have any imbalances. …Continue Reading

A smoothie for hormone support

• 1 banana
• 1/8 cup oatmeal
• 2 Tbsp raw cacao nibs
• 1 Tbsp raw honey (optional)
• 2 Tbsp hemp seeds
• 1 Tbsp maca
• t tsp spirulina
• 1 date
• coconut water/milk
• 4 ice cubes

One of the most common questions I get from my clients is about supplements.  Do we need to take them?  What brand?  How do I know what to take?  What supplements are good for general wellness?

I have listed 5 great supplements that can provide a foundational support for your health.  However, you may need different or additional nutrients, depending on your unique health status, history, and environment. …Continue Reading

Struggling to find a recipe fit for a cleanse, low in carbs, and high in flavor? This recipe is great if you are on a hypoallergenic diet, it’s anti-inflammatory, and even transports well for lunch at work.

Serves 2 to 4

Ingredients:
1/2 c almonds
1 garlic clove
1/2 tsp sea salt
3tbsp extra virgin olive oil
2 organic chicken breast halves (can substitute with organic tempeh)
4 cups baby spinach
1/2 lemon, wedged

Directions:
Make a coarse paste of the almonds, garlic, sea salt, and extra-virgin olive oil in a food processor. Rub onto the organic or free-range chicken breast halves. Roast in 425-degree oven until cooked through, 15 to 18 minutes. Slice and serve on baby spinach with lemon wedges. Optional: toss the spinach with a dijon vinaigrette of balsamic vinegar, dijon mustard, and extra virgin olive oil. 

In traditional cultures, balancing health with a balanced lifestyle was a core belief.  They live in harmony with the environment.  The diseases of modern civilization were rare.  Food and medicine were interwoven.  All cultures used special or functional foods to prevent disease.  Food could be used at different times and different situations and used as either food or medicine.  Foods, cultivation, and cooking methods maximized community health and well-being.  With methods passed down through generations, cooking processes were utilized that enhanced mineral and nutrient bioavailability.  Today, the modern lifestyle lacks many of these traditional practices, and we have the high prevalence of chronic disease to show for it! …Continue Reading

Not only are we exposed to external environmental toxins (air pollution, pesticides, heavy metals…), we are also exposed to our own internal toxins produced by the body.  These toxins are often not neutralized and excreted from the body, but rather stored in the fat cells.  When the body is under stress, it can release these toxins into the blood stream where they can wreak havoc on many other places in the body, causing inflammation and burdening the liver.

So how do you know if you are toxic? Do you suffer from headaches, excess weight, muscle/joint pain, food allergies, depression, insomnia, fatigue, asthma, body odor, or acne/eczema? If so, your body is trying to tell you that it is out of balance and these matters need to be addressed before they become serious health conditions.

Although it is not too cold in Southern California right now, we are in the middle of winter.  Eating warming, nourishing foods during this time of year can help support your organ systems that are under stress from the cooler temperatures.  What foods are good for the winter?

Meats: beef, pork, chicken, goat, shellfish, organ meats, nitrate-free preserved meats

Beans: all dried beans, especially adzuki and black beans

Fruits: lemons, oranges, kumquats, grapefruits, and other citrus, pomegranates, kiwi, and dried fruits

Vegetables: Brussels sprouts, cabbage (especially fermented), celery root, collard greens, endive, escarole, kale, kolrabi, leeks, onions, parsnips, radishes, rutabagas, sea vegetables, turnips, winter squash

Grains: barley, rice, millet, oats, dark varieties of quinoa

Herbs, Spices, Condiments: ginger, sea salt, miso, tamari, and pickled vegetables

One thing to keep in mind is quality: always strive for finding organic foods and grass-fed or free-range for animal foods. Notice that all of these foods are whole foods and if you buy organic, they will be free of toxins and promote healthy weight management.

Excess body weight, specifically adipose (fat) tissue, increases toxic storage and endotoxin production.  Adipose tissue is not metabolically active, in that it does not use and produce energy. However, in excess, adipose tissue is considered an endocrine organ because large amounts produce inflammatory cytokines and can wreak havoc on the body.

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Knowing what supplements you should take for your optimal health can be incredibly complicating, especially with all of the different types of products out there.  But not only do you have to worry about what nutrients to take, you must also be extremely inquisitive about the quality of your supplements.  Unfortunately, there are many poor quality supplement on the market today.  These products may be ineffective, contain toxic ingredients, may potentially contribute or exacerbate your conditions instead of help them, and ultimately they will be a waste of your money.

So how do you choose what is right for you?  Consult a qualified health care practitioner who can recommend what types of nutrients specific to your body and your current health conditions to get the best value out of your supplementation.  Only then will you be able to benefit from the healing power of nutritional supplements.  This article will highlight some important factors to consider when choosing your supplements.

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These gluten-free pancakes, with blueberries, almond butter, chia seeds, and pasture-fed eggs are a nutrient-dense meal that will keep you energized and satisfied until lunch.

Ingredients:

• 3/4 cup garbanzo bean flour
• 1 and 1/4 cups brown rice flour
• 3 eggs
• 1/4 cup coconut oil
• 1 cup milk or non-dairy milk (use more as needed, until desired consistency is reached)
• 3 spoonfuls of raw almond butter
• 3-5 tbsp chia seeds
• 1 pint of organic blueberries

…Continue Reading

Recently one of my clients asked me my thoughts on both the vegan diet (plant-only) and the GAPS diet, which is an omnivorous diet for restoring mental health, immune health, and digestive health.  It was such a great question I thought I would elucidate my comments in this article.  Here are my thoughts:

There is no diet that is right for all people, because everyone is different, with different histories, different lifestyles and exercise practices, and different environments (the holistic approach considers all of these factors).  Different life stages and health conditions call for different nutrient needs as well, so changing the diet throughout life is also key to optimal health! …Continue Reading

Did you know that you have about 3-4lbs of microorganisms in your colon that you cannot survive without?  These symbiotic microorganisms are intimately linked with your wellness.

Your  diet, medications, lifestyle, environment and shape the composition of the different microbial communities in your GI tract and body.  The microflora in the intestine has even been collectively considered an organ because of their ability to support the immune system, regulate intestinal health, support healthy metabolism, and contribute to overall health and wellness.

…Continue Reading

Circadian rhythms do more than just make us sleepy at night.  These rhythms affect our individual organs, even our genes. Circadian cycles affect nearly every living organism, including plants, bacteria, insects, and humans. In fact, there are over 3,000 epigenomic elements that regulate the circadian cycles of about 15,000 genes in humans.

The liver is one of the most important organs of the body: it is responsible for over 13,000 biochemical reactions, regulating everything from filtering ingested food, detoxifying harmful chemicals, producing glycogen (stored glucose) and synthesizing compounds like cholesterol.

…Continue Reading

Multiple Sclerosis is a chronic, degenerative disease of the nerves in the brain and spine.  The disease causes the body to attack an insulating substance around nerve cells called myelin.  When the myelin is damaged, the function of the nerves deteriorate, resulting in symptoms such as muscle weakness, imbalance or loss of coordination, vision loss, and tremors.  Research is now showing that the disease can be reversed by adopting a paleolithic diet (primarily meat, veggies, and nuts), optimizing vitamin D levels, and avoiding artificial ingredients, especially aspartame.

While the exact cause of MS is still largely unknown, it is now understood that environmental factors play a large role in the development of this degenerative disease.  Diet is one of the most important ways for individuals with MS to control and reverse their disease.  The Paleo Diet, consisting of organic, whole foods from grass-fed meats, vegetables (sea and land), fermented foods, and nuts, is packed with nutrients that protect the nervous system and immune system. The Paleo Diet is high in B vitamins, iodine, and omega-3 fatty acids (animal based EPA and DHA) that support myelin growth and repair.

…Continue Reading

With the ever increasing toxicity of this planet’s oceans, plus last year’s Fukushima’s radiation disaster, all fish from every ocean will soon be contaminated with radiation.  So I do not recommend consuming fish frequently, at most once or twice a week. You should also be concerned with any seaweeds, chlorella or spirulina that you consume, as these aquatic plants are also at risk of radiation and heavy metal toxicity.

Mercury is a major concerning contaminant in fish. As a general rule, larger fish contain higher levels of toxins because they eat smaller fish and assimilate those toxins in their own tissues. This process is called biomagnification and it holds true for all animals.

If you are taking fish oils, beware of the quality of your product.  Often, supplements contain high levels of mercury and other heavy metals.  Nordic Naturals is a high quality company that purifies their fish oils so well that their products contain at least 10 times less contamination than the EPA’s allowable limits.

…Continue Reading

Vitamin D:  Is Your Deficiency an Obstacle in Your Health?

Vitamin D is actually a prohormone that is critically important for the development, growth, and maintenance of a healthy body.  It activates hundreds of genes that promote health and reduce your risk of getting any chronic disease.

It is produced in the skin when exposed to UVB light.  UVA radiation penetrates deeper into the skin and causes wrinkles and damages DNA.  On average, getting 15 minutes of sunlight at least a couple of times a week, will keep your vitamin D levels in a normal range.

Phytoplankton, zooplankton, and algae have the capacity to produce vitamin D.  However, most animal and plant foods we consume do not contain vitamin D.  Sunlight is the natural way of getting our vitamin D.

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The Holistic Sanctuary is an addiction treatment center in Rosarito, Mexico that has cured countless individuals of their drug addictions. An organic, whole foods diet is at the foundation of their healing protocols.  Other healing modalities include IV therapy, chelation, Reiki and body work, energy healing, ibogaine treatments, hydrotherapy, and more. In this way, clients that stay at this oasis of wellness, learn to heal their mind, body, and spirit.

Visit The Holistic Sanctuary

…Continue Reading

Why Chewing Gum is Bad for Your Teeth
(and Overall Health)

Chewing gum is not a healthy habit!  Gum products contain artificial ingredients and preservatives that not only contribute to poor dental health, but also contribute to numerous health conditions and diseases.

Artificial food additives are the culprit
Artificial sweeteners and sugar-free foods have been linked with tooth erosion.  Two main artificial sweeteners are sucralose and aspartame.  Sucralose is carcinogenic, toxic to the liver, causes birth defects, and damages the immune system.  Aspartame is a potent neurotoxin releases methanol in the body.  Methanol is dangerous because it breaks down into two toxic compounds, formic acid and formaldehyde.  It is liked with digestive issues, migraines, depression, and even diabetes.

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If you are sensitive to dairy or just want to avoid it, this recipe can satisfy that desire for creaminess!  This cashew cream recipe is so delicious and versatile you won’t even miss the dairy.  This recipe is quick, easy, and full of nutrients and flavor!

…Continue Reading

What I Learned at the 2012 Healing Cancer World Summit

I attended this year’s Healing Cancer World Summit and learned some really empowering information about cancer and how it is not an incurable disease.  Here is a list of the key points I heard at this wonderful online event hosted by Kevin Gianni.

Want to learn how to heal your body of all degenerative disease?  Lifestyle medicine is the answer!

Cancer is just bits of yourself, gone wrong.  Changing your external environment will change your internal environment and make your body uninhabitable to cancer.

Nature heals. …Continue Reading

Digest Your Food With Ease!

One of the fundamental aspects of a nourishing lifestyle is to maximize your body’s ability to digest and assimilate nutrients.  Eating foods in combinations that promote optimal digestion empowers your body to use the nutrients to fuel biochemical reactions that promote health and wellness, rather than create inflammation, malabsorption, weakened intestinal wall, and an open door to infection and disease.

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Wondering What to do with Your Pumpkin?

How about turning it into a nourishing meal! Pumpkins are packed full of nutrients that can help keep you healthy during these colder months.

Pumpkin is rich in phytochemicals like carotenoids, leutin, zeanthin, and antioxidant vitamins like vitamin A, C, and E.  It also contains b vitamins and minerals like copper, calcium, and potassium, magnesium, zinc. Plus it’s a good source of fiber!

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Does Sugar Decrease Your Health?
Yes! Because of Advanced Glycation End-Products

 The more sugar you eat, the more it coats the surface of cell membranes, causing life-changing damage.  One of the main issues with sugar consumption is a process called glycation.  The sugar creates cross links between cellular parts (usually proteins) that are normally mobile.  Unfortunately, all cellular activity is impaired when this occurs.  Moreover, cross-linking prevents white blood cells and other cells from getting to the location they are trying to go, thus disrupting chemical messages from being transmitted.  As you can imagine, this creates impaired function throughout the body.

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Are You Mineral Deficient?

Minerals are crucial elements of the biological processes that govern blood sugar metabolism in the body.  Individuals with blood sugar imbalances and diabetes often exhibit mineral deficiencies and have a weakened ability to regulate glucose levels.  Supplementing with high quality, bioavailable minerals improves the body’s ability to modulate glucose levels and can be extremely therapeutic for individuals with deficiencies.

To reduce inflammation and oxidative damage, key antioxidants and minerals are key to fighting these inflammatory and destructive reactions. Therefore, individuals with mineral deficiencies should supplement their diet in order to restore optimal vitamin and mineral levels, thus controlling oxidative damage and inflammation.  Minerals are especially important for reducing the occurrence of comorbid conditions common in diabetic individuals such as pancreatic insufficiency, renal disease, neuropathy, and retinopathy.

Minerals are also required for proper insulin function.  Insulin is the hormone that brings blood glucose into cells and therefore lowers blood glucose levels.  Of primary importance to glucose metabolism, inflammation, free radical scavenging, and immune health are the minerals zinc, magnesium, chromium, manganese, vanandium, and copper. 

…Continue Reading

Food has a Direct Effect on our Mental Health

The gut-brain connection is a very real and very active line of communication and analysis in the body.  There are over 100 million neurons in the digestive system that produce as many neurotransmitters as the brain (Holford, 2009, p.16)!  Our brain and gut are in constant communication, which is why foods have a direct effect on our moods and behaviors.

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Ghee is a form of butter that is an integral part of traditional Indian cuisine.  It is clarified butter, which means that the water and milk solids (mostly proteins) have been boiled off and removed, leaving just the rich, golden butterfat.

Ghee can be part of your nourishing lifestyle too!  Just make sure you choose the high-quality organic version, made from pasture-fed cows.  …Continue Reading

Eating seasonally is important to nourish your body with foods that thrive in the current environment. To learn more, read my post about seasonal eating.

Here is a recipe packed with foods that prosper in fall.

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Genetically Modified Foods: Why So Many of Our Children Have Behavioral Problems & Why There is a Rise of Allergies and Chronic Disease

Genetic engineering is the process of adding a gene from another species into your target genome.  Spider genes have been inserted into goats to make bullet-proof vests. Cow genes have been inserted into pigs so the pigs have cow hides. 88% of corn produced in the US and 96% of soy are genetically modified. Canola and alfalfa crops are also genetically modified.

GMO FACTS:

Since the mid 1990’s when GE crops were introduced, we have seen nationwide increases in GI diseases, inflammation, leaky gut, cancer, diabetes, heart disease, allergies, eczema, birth defects, infertility, autism, autoimmune diseases…
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What do you eat to support your body as the temperatures get cooler?

As the leaves turn, the air crisps, and we break out the heavier jackets, scarves, and boots, we realize fall is upon us. Nourishing your body with warming, building foods can help you adapt to the cooler temperatures and decreased sunlight.

Eating organic, locally grown produce that is in season is the very best way to support your health.  Do you know what foods produce fruit in the fall months?

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In this 45 minute webinar, learn about the causes of insomnia and how you can get a better night’s sleep tonight! Focusing on blood sugar support, hormonal balance, neurotransmitter balance, digestive health, and body composition, this webinar is not just about Insomnia, but about how to adopt a nourishing lifestyle for optimal health!

Watch here:

Conquer Insomnia: 5 Ways to Better Health and Sleep

And let me know what you think!

Involuntary Homeostatic Controls Regulate Our Health!

The autonomic nervous system is responsible for maintaining homeostasis within the body.  The actions of the ANS occur independent of our consciousness, as these involuntary functions (such as breathing and heart contractions) are required for survival.

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This vegetable curry recipe is packed with flavor, color, and nutrients! Curry is a spice containing curcumin, one of the most potent anti-inflammatory phytochemicals! This dish is delicious on its own, or paired with a side of brown rice.

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This is a fantastic recipe, packed with vitamins, minerals, and cancer-fighting nutrients! Serve with brown rice for a complete delicious Asian-inspired meal.

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Making healthy vegetable sushi is not as intimidating as it sounds! It’s actually pretty easy, pretty quick, and much cheaper than eating out.  This recipe contains nourishing sea veggies, supportive fats, low sugar, and whole grain brown rice for total body wellness.

 I’d never made sushi before so I decided to keep it basic with a veggie roll and garlic sauce. I was very satisfied with my sushi-making experience and I encourage you to pick up some nori, sushi rice, and veggies at the store and give it a try!

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The innate immune system is the first line of defense the body has against foreign particles.  It acts as a physical and chemical barrier to pathogens.  Innate immunity is non-specific and it does not provide long-lasting protection for the body.

The innate immune system is responsible for bringing in other immune cells to sites of infection in the body.  White blood cells secrete cytokines, chemical messengers, to draw in other immune cells called the complement system in order to identify the pathogen and activate specialized white blood cells (adaptive immunity) to help remove and clear the pathogen.

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Rheumatoid arthritis is an autoimmune disease is a condition in which the body’s immune system dysfunctions and confuses “self” with “non-self.”  The immune system begins attacking the body’s own cells.  Any tissue or organ of the body can be targeted.  Rheumatoid Arthritis (RA) is an autoimmune disorder that primarily effects synovial joints of the body (i.e. hands, shoulder, knee, elbow).  The disorder involves a deterioration of healthy synovial fluid in between bones, leading to a painful inflammatory response in the affected joint and can often lead to systemic inflammation over time (William C. Shiel Jr., 2011).

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On Saturday, July 7th, Holistic Nourishment participated in a Health & Wellness Expo in North County San Diego.

Thanks for everyone coming out to show your support for health and wellness.

This was my first expo, and I can’t wait to do another!

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Have you ever heard the proverbial phrase, “stop and smell the roses”? Taking time to relax and refocus is a fantastic age-defiant habit that complements any nourishing lifestyle.

Stress management techniques are absolutely essential for people with high-stress lifestyles.  Prolonged stress can lead to fatigue, weakened immunity, higher risk for other diseases, depression, and even insomnia. This is perhaps one of the most important manifestations of the mind-body connection.

Diaphragmatic breathing is a great way to rest, relax, de-stress, and even reduce your blood pressure!

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Who Needs Wheat Pasta Anyway?

Zucchini is an excellent alternative to wheat pasta. Using a julienne slicer, you can easily make spaghetti-shaped zucchini strings that can make a wonderful pasta-replacement dish. Enjoy this vegan, gluten-free pasta recipe.  Feel free to add chicken, goat cheese, or pine nuts to make the dish more of an entree.

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This is a fast, healthy, and filling meal that will provide you with energy and nutrients to keep you energized and ready for your busy lifestyle. You can also add in chicken or beef or fish and make your own quick wrap. What can you create?

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Fibromyalgia is a syndrome of the muscles that affects major control areas of the body and can therefore manifest as a myriad of seemingly unrelated symptoms.  People have widespread pain in the joints, muscles, tendons, and other soft tissue areas.  In addition to pain, people with fibromyalgia also suffer from digestive problems and insomnia. 

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Home gardens are a great, fun hobby during the summer months.  If you could grow your own food, what would you grow?

I really want tomatoes! But the two times I’ve tried to germinate the seeds, they have failed to sprout.  I think I’m going to have to buy established seedlings if I’m going to want to grow tomatoes.

It’s been pretty cold this past month, so the seedlings of the plants that did sprout have not grown too much.  The peas were the fastest out of the seed, bursting up quickly, and still growing tall.

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Every Sunday I head to the Farmer’s Market in Encinitas.  I joined a CSA (Community Supported Agriculture) and receive a box of local, fresh-picked, organic produce each week.

It’s a great way to support dedicated organic farmers and receive the healthiest, cleanest produce possible!

This week, the first week of June, the box contains a delicious array of seasonal fruits and vegetables.  I can’t wait to steam the beans and sauté the greens in veggie broth.  Once the veggies are lightly cooked, I spray olive oil, and add lemon juice and a dash of salt and pepper. It’s so quick and easy to eat healthy!

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NSAIDS stands for “non steroidal anti-inflammatory drugs” and they are not healthy options for pain management.

They are common over-the-counter pain medications that reduce pain and inflammation.  Unfortunately, they also have detrimental side effects.  They inhibit an enzyme system called cyclooxygenase (COX).  These enzymes are involved in the production of prostaglandins, messenger molecules that respond to inflammation in the body.

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Bones cycle through periods of growth and breakdown throughout the course of your life.  By our mid-20’s bones begin to lose their ability to regrow and are more prone to breaking down.

What Leads To Osteoporosis?

Eating an acidic, inflammatory diet including caffeine, alcohol, soda, refined sugar, processed foods, a high-salt diet, a meat-based (high protein) diet, and a low vegetable diet can all contribute to bone thinning.  Eating foods you are allergic to can also lead to bone loss because your gastrointestinal system will be inflamed and have increased permeability (more, larger molecules and pathogens can pass undigested into the blood stream) which in turn increases the acidity of the blood and draws alkaline nutrients out of the bone.  Moreover, malabsorption can lead to nutrient deficiencies that can inhibit bone regrowth.

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You May Have Adrenal Fatigue

Adrenal Fatigue is a result of prolonged stress. When you have high stress levels for a long time, your body can no longer sustain itself and you may feel tired, depressed, apathetic, and overwhelmed.  Stress can come from your job, lifestyle, food allergies, or from environmental toxins.

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Prepare For Summer and Use A Healthy Sunscreen!

As summer heads our way and we are outdoors more often, we need to be aware of the benefits and dangers of sun exposure.

The sun is our biggest life-force: it provides the energy plants need to grow, it warms us, and it triggers the synthesis of vitamin D.

Although the sun provides many benefits, it can also be harmful.  The sun emits two types of ultraviolet radiation: UVA and UVB.  UVB is what causes the “sun burn” on the surface of your skin.  UVA penetrates deeper in the skin and causes damage deeper in the body.

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Last weekend I embraced the Spring season and started planting my own garden. I can’t wait to have fresh, home-grown vegetables!

These vegetables will be even more nutritious than the produce you can buy at the grocery store because I can pick them and eat them within 5 minutes! They don’t have to travel 5-10 days to reach me.

Growing your own food is a great way to minimize toxic exposure and cut down on food costs. It’s great for the environment, it makes your home/yard look great, and it’s FUN!

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Today I made this awesome vegan oatmeal cookie recipe. This is the first successful gluten-free, dairy-free, egg-free cookie I have been able to make. I hope you enjoy it as much as I do!

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How to Eat Chocolate Guilt-Free

Chocolate can be a small part of your healthy diet, but it can also lead to disease if consumed in excess or in a processed form.  Nutritious chocolate cannot be found in the junk food isle of the grocery store!  I’m not talking about Twix, Hershey’s, Milky Way, Reese’s, or any of the other typical chocolate bars.  Instead I am talking about the natural, bitter form of chocolate: cacao beans!

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Here is a basic recipe that you can use as a jumping point to creating many more delicious smoothies! With warmer weather on the way, smoothies are a great way to start the day and energize your body.

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It is in the mid-60s here in Chicago today and the first time in a long time that I am not wearing multiple sweatshirts!

As my skin breathes again, I am reminded of why Spring is a great time to cleanse my body after the winter.  The sun is out, I can feel it’s warmth, the cool wind lifts away toxins, sweat, and dead skin cells.  Our skin is the largest organ on our bodies, and a critical barrier between our body and the external environment.

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What is the key to maximizing the nutrient content in your whole grains? Soaking and sprouting!

If you think about what a grain is, you will realize that grains are seeds, waiting to be buried, watered, and grow into a new plant. Seeds and legumes (beans, nuts) may also develop into a full grown plant.  But why don’t the grains start growing? What is keeping them from germinating? …Continue Reading

I just got back from the 2012 Integrative Health Symposium held in NYC.  This three day conference was an opportunity for medical doctors, naturopaths, nurses, nutritionists, and other health care professionals to share knowledge about functional medicine and work to educate people how to live healthier lives.

The 5 most notable messages of the conference were:

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How Important is My Gastrointestinal System?

Your gastrointestinal system has 4 functions.  The first three are related to nutrient intake: digestion, absorption, and excretion.  The 4^th function however, is related to protecting your body from the external environment.  The intestinal wall, along with your lungs, skin, eyes, ears, and nose, are barriers that defend your body from pathogens and toxic particles in the air we breathe, the objects we touch, and food we eat.  The lining of your intestinal tract, your tonsils, appendix and lymph nodes are collectively referred to as your Gut Associated Lymphoid Tissue (GALT). These tissues and associated processes comprise roughly 60-70% of your immune system! …Continue Reading

Nutritional Guidelines For Those Thinking of Pregnancy

Recent research has discovered the nutrient environment of a growing fetus and baby significantly impacts genetic expression. Overall health and risk of disease are in part dependent on the mother’s health and nutrient intake before, during, and after pregnancy.  Just as nutrition is important to growing kids and adults, so to is it critical for the first weeks, months, and years of development.  …Continue Reading

BASAL METABOLIC RATE

Calculating your caloric needs is in part based on you Basal Metabolic Rate is the amount of energy (calories) needed to keep a person alive.  That includes a person’s heart beat, lungs movements, brain function, tissue processes, and body temperature.  When a person exerts themselves beyond these basic measures energy expenditure increases.  Even intensely exercising for a short amount of time can increase caloric needs. The quantity and quality of food you eat, water you consume, and heat your body produces all affect your BMR. …Continue Reading

 Microwaves are low energy waves that rapidly heat your food by a process called dielectric heating.  A magnetron is a high-powered vacuum tube that generates microwaves by subjecting electrons to magnetic and electrical fields to produce an electromagnetic field with a microwave frequency of 2.4 gigaHertz.

 The waves bounce through the food and cause water molecules, which are bipolar, to resonate at very high frequencies.  The movement of the water molecules creates molecular friction and heats up your food.

This process alters the chemical structure of the food.  Significant antioxidant damage has been found in microwaved food.  Moreover, microwave radiation alters your food producing unique molecules into the food called radiolytic compounds. Radiolytic compounds are mutations that are unknown to the natural world.  These substances lead to deterioration of your blood and immune system.  By microwaving your food, you not only severely decrease the nutrient content of the food, but you also introduce toxic substances into your body.  One woman actually died in 1991 after receiving a blood transfusion that had been warmed in the microwave. …Continue Reading