Holistic Nutrition

Roasted Buttered Salmon

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This recipe is easy, delicious and very good for your body! Wild-caught salmon is one of the most nutritious foods on the planet!

Benefits of Salmon:
  • High in Protein: a 4 oz filet is approximately 23 grams of protein
  • Omega 3 fatty acids: a VERY IMPORTANT part of a healthy YOU. (Inflammation fighter, heart health, cancer prevention, brain health)

When buying salmon, look for Alaskan WILD CAUGHT. While farm raised salmon is fattier than wild caught, most of the time it can be full of poor quality omega 6 fatty acids instead of powerful anti-inflammatory omega 3’s.

Healthy Holiday Cranberry Sauce

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Cranberry Sauce-is it a part of your Thanksgiving or Christmas Dinner?

Cranberry sauce was a new adventure for me. I was very excited to try it and quite pleased how it turned out! Throwing all the ingredients in the pan and turning the heat up, I was delighted to hear the sound of those berries popping! Most cranberry sauce recipes call for a large amount of sugar so I was pleased to find you can cut the content by over half! It does make more of a tart sauce, but it will go perfect with your turkey 😉

Facts on Cranberries
  • As the berry ripens, it turns from green to red.
  • High antioxidant content.
  • Helps prevent or treat urinary tract infections.
  • Decreases inflammation.
  • Helps fight against cancer, heart disease and diabetes.
  • All around a very powerful berry that boosts immune function

 

 

 

Healing Turmeric Ginger Tea

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Healing Turmeric Ginger Tea

Due to the high anti-inflammatory properties of turmeric, this tea is wonderful for fighting excess inflammation in the body. To learn more about the many health benefits of this wonderful spice check out this article. I like to recommend this tea to anyone dealing with back & joint pain, low immunity and rheumatoid arthritis.

You can drink this tea hot or chilled with ice. Make a big batch and drink daily. It will keep in the fridge for a week.

Recipe courtesy of The Whole Journey.

Smooth Cool Tropical Delight “Ice Cream”

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Looking for a cool, delicious summertime treat?!

This one is dairy free, reminds you of a tropical island and is so so refreshing!  I made this for guests one evening and it was a hit!

This dish contains NO ADDED sugar making it a great option for a snack or dessert or even a breakfast treat!

Bonus tip: add chia seeds and a handful of greens for extra health benefits! (However if you do add greens, it will loose the pretty color.)

*You can also freeze this in a container to eat later.

RECIPE UPDATE: I used strawberries in place of the pineapple and boy was it good!

10 Things To Do When You’re Having A Rough Day

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Bad days. Hard days. Rough days. We ALL have them. Sometimes there are seasons of life that they seem to appear more than we would like.  On some of those days, we handle it like a pro. Practicing our grateful attitude, staying on track and making choices that benefit us. Then there are those days that we just can’t seem to get it together.

What I’ve learned through a difficult season of my life is that we HAVE TO acknowledge where we are at and we MUST give ourselves grace during this period. Chances are the rough patch will pass and we will come through it with new growth.

So for this one particular day when you’re finding it hard to keep a positive mindset, read through this list. Pick one (or more) things and DO IT. It’s not a guarantee to fix things BUT it will give your mind a break and you will possibly find yourself just a little bit happier! 🙂

  1. Turn happy music on, loud.
  2. Let the sun from a window pour over you.
  3. Make yourself a fancy drink.
  4. Only speak in a pleasant tone. Sarcasm is OK.
  5. Take a break from social media.
  6. Laugh. A lot. Laugh really loud.
  7. Take a walk. Run outside through the sprinkler. Blow bubbles.
  8. Smile big for no reason. Even if it feels annoying.
  9. Read a story. Play with your kids.
  10. Make something. Bake. Get crafty.

I want to hear from YOU!! What things do you do when you’re having a rough day? 

3 Healthier Drink Options To Buy At Your Grocery

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Healthier Drink Options To Go!

Today we are talking about drink options when you’re out and about.

One of the important things to look at when buying a bottled drink is the sugar content.  Most contain WAY more than we need. Growing up as a Pepsi girl, when I started my health journey I had to say bye-bye to that one. Nowadays when I drink something besides water it could be coffee, healthy lemonade, green juice or kombucha. (Although still working on loving the last one;) It works great if you can make your drinks at home and take with you, however that is not always an option, so today I am sharing three drinks you can pick up at your grocery that I have personally tried and liked.

Suja juices: these are fantastic. Organic, cold pressed. This is a brand I recommend if you can’t make your own. They have different flavors and I personally love the green ones. This company has also come out with many new varieties recently. Side note: The thing about juicing is while it is a great nutrient boost, relief for our digestive system, etc;  it can also be unhealthy. If you juice mostly fruit, the sugar content will be high. Much more than we need. Since the fiber from the fruit is not there, it will be a sugar rush to our system. (Which is why I prefer smoothies or blending the fruit) Look at your ingredients and choose wisely. Click to learn more.

Bolthouse Farms-1915 Organic: This brand can often times be on sale at our grocery and I will occasionally pick one up. Although I prefer the Suja, this one is another good choice. Once again, check the sugar content.

Kombucha: This is a drink I have had a hard time coming to really like. It is a great option if you are craving something fizzy & carbonated. It also contains probiotics which are good for our gut. Kombucha can also contain high amounts of sugar. The one pictured above has 2 grams per serving, which is super!

There are many bottled drink options available. Just remember when you are buying them to check your labels. Stay away from the ones filled with sugar, artificial flavors & colors, preservatives and other unnecessary crap. 

I want to hear from you: WHAT ARE YOUR FAVORITE BOTTLED DRINKS?!

My Favorite Digestive Supplements + A GIVEAWAY!

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Digestive Supplements + A GIVEAWAY

Today I am talking to you about supplements that I personally use to amp up my digestion! I’m also excited to host a giveaway of 2 products I use and love!  But first I would like to define the meaning of the word supplement as I am using it in this particular blog post. That definition is: “something that enhances something else when added to it.” 

As you know, digestive health is a big focus in my health coaching practice. Time and time again it is proven to us that having a healthy gut is crucial to our well being. As Hippocrates once said, “All disease begins in the gut.”

Now while I am a big believer in keeping your gut in tip top shape by nourishing it with proper foods, I also know that sometimes we need a little extra help and most everyone can benefit from taking a probiotic on a regular basis. {This post is specifically talking about supplements, not the food/nutrition side of a healthy gut.}

Here are 3 of my favorites digestive aids:

  • Probiotic: Our gut needs “good bacteria” to thrive. Probiotics can be consumed as fermented foods. That being said, most people do not get enough of these foods in their diet which is why I recommend taking a probiotic. Daily if you are in the healing stage; every other day if you are in the maintenance stage. This is a brand I have tried and like.
  • Essential oils: Ginger, peppermint, fennel, lavender & coriander are a few that benefit your digestion. For the days when maybe you have overindulged, or accidentally ate something that doesn’t agree with you. I carry a blend with me when I travel that really helps soothe my belly. It’s easy for your stomach to get “off” when you travel and this oil helps with that. (Side Note: I do not sell or advocate for just one brand of oils. There are several good companies that I trust and personally use a variety of brands. Find one that works for you. Research it and buy from a local distributor if possible.)
  • Ginger Tea: has soothing properties which are good for an upset stomach and can help relieve nausea.

GIVEAWAY TIME:

What: 1 bottle of PB8 Probiotic and 1 bottle of DigestZen from doTERRA

How to enter: Comment & Share! Share your favorite color in the comment box below and send a copy of this blog post to a friend who you think could also benefit from these 2 amazing products!

Deadline: sweepstakes end Thursday (23rd) at 6:00 p.m. (CST)

Winner: CONGRATULATIONS LINDSEY WOLF!! Your name was chosen! Please contact me via email to claim your prize!

 

Thanksgiving Day Tips

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Thanksgiving! Family, friends, food, laughter.
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Love this time of year! Our Thanksgiving day usually consists of a big family get together with lots of eating, laughing, games & fun. It is so easy to over indulge on this day but I’ve got a few tips for you!  For me, it’s important to enjoy the day without feeling guilty about what I should or shouldn’t be eating. Use that day as your “moderation” and enjoy it to the fullest. That being said, consider taking smaller portions and pass on the foods that you don’t really love. It’s just not worth it to be super full! Being the guest, you can’t control what’s being served. However, if you are participating in the menu, plan to bring a dish that is healthy but still delicious. I love making a healthy cranberry sauce or this fall apple salad as a side dish.

Tips for a successful Thanksgiving for you and your body!
  • Eat plenty of leafy greens, broths & veggies during the week. Skip the sugar, you will probably get enough of that on Thursday. 🙂
  • Eat a balanced breakfast & snacks leading up the the “feast”. Include protein & healthy fats. This will help you balance those blood sugar levels which will in turn keep you from reaching that crazy hunger and ultimately keep you from overeating.
  • Take a 20-30 minute walk or include some sort of movement after your meal.  This will stimulate digestion and make you feel better especially if you ate just a little too much.                                                                           
  • Chew Your Food. Put down your fork after each bite.  Chewing breaks your food down from larger particles into smaller ones that are more easily digested. This will help our digestive system out tremendously.
  • Drink plenty of water or hot herbal tea throughout the day. 
  • Take a digestive enzyme  before your meal with some water. An enzyme will assist the body in breaking down proteins and sugars. I use this one.
  • Have fun, be thankful, enjoy!! This day is about thanksgiving, love, family, gratefulness. Enjoy!

Happy Thanksgiving!

 

The Wonder of Zucchini

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Zucchini!

It’s summertime, my garden is flourishing and zucchini season has begun! For those of you who do garden, you know what I mean when I say “zucchini season has begun”.  They seem to produce lots and lots and you might find yourself overwhelmed with it all! I want to touch briefly why zucchini is so awesome and then give you a few ideas on what to do with it! (Zucchini Pie anyone?!)

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Health Benefits of Zucchini
  • Excellent source of Vitamins A, C and B (+ folate).
  • Antioxidants=healthy immune system
  • Potassium: 1 cup of cooked zucchini gives your more than 15% of your daily value.
  • Excellent source of Dietary Fiber: plus it is very hydrating which is good for the digestive tract. A perfect veggie for constipation relief an can actually help with diarrhea as well.

Zucchini has a high water content, making it low in sugar and carbs. Therefore a perfect weight loss vegetable. Along with the high water content comes good dietary fiber..which will help keep things moving along and soothe digestive distress due to the electrolytes in this vegetable. Pretty Cool!

What to do with zucchini   vegetables-671768_1920
  • Grill it! Cut into wedges, add oil & salt. Grill on each side a 3-4 minutes.
  • Bake with it! Zucchini bread or muffins.
  • Zucchini Pie! Sounds weird I know but it is TOTALLY awesome! Like a custard!
  • Add to salsas! Here is one of my favorite recipes, you can add some to it.
  • Zucchini noodles! Delicious in a lasagna!
  • Stir-fry! Add some garlic and onions with it. Crack a couple eggs in the pan for protein.
  • Zucchini Fries! ABSOLUTELY amazing! We couldn’t eat them fast enough! Drizzle oil and spices over them, roast in 450 degree oven! Broil for 2-3 minutes for crispiness!

 

I love hearing from my readers! Let me know in the comment box below how you use your zucchini!