Did you know specific plants have the ability to decrease physiological and emotional stress and anxiety?
It’s going to be a hot one this weekend and what better way than to cool
off with a nutritious, guilt-free, dairy-free “ice-cream”.
It’s super easy to make. It’s delicious and creamy and you can adjust for sweetness. Enjoy and feel free to share pics!
1 can of coconut milk
1 tbsp of coconut oil
1 tsp vanilla extract
1/4 cup maple syrup or 4 tbsp of monk fruit
Mix all the ingredients in a blender or food processor, for 30 seconds, add mixture in a square dish and freeze.
Serves 4 small portions.
Take out of freezer and let sit for 10 minutes cut into squares.
What are cruciferous vegetables and why are they critical to good health?
Cabbage, kale, broccoli, cauliflower, Brussel sprouts, collard greens, and mustard greens are cruciferous vegetables. They are high in nutrients and low in calories.
They are well known for their cancer fighting properties and their ability to reduce inflammation. They are rich in vitamins C, E, and K. They are high in fibre and folate and the fact that they are rich in sulfur helps support the lungs by stimulating and restoring the growth of lung tissue.
In addition, the following cruciferous vegetables have other great benefits.
Kale - Helps destroy viruses and stimulates cell growth
Broccoli - High in trace minerals and support the entire body system
Brussel sprouts - Helps increase good cholesterol and lower bad cholesterol. Support the joints, purify the blood, spleen, and liver
Collard greens - stems have anti-bacterial properties
Red cabbage - Great for rejuvenating the liver
With so much information online, we have access to so many creative recipes to spice up our veggies. There are so many ways to include these nutritious foods in daily meals. Use fresh when in season or frozen. Pick a cruciferous vegetable (or two) a day and google a recipe.
Enjoy and keep healthy!
Are you consistently getting 7-10 servings of fruits a vegetables a day? Be honest now. 😊Canada’s Food Guide recommends that adults get 7-10 servings of veggies and fruit a day and children aged 4-8 get 5 servings. It’s proven that a diet rich in fruits and vegetables can significantly reduce the risk of stroke, heart disease and some cancers. Diets insufficient in fruit and vegetable consumption increase the risks of diabetes, cancers, and obesity.
I get it. It’s not easy. It’s time consuming and costly and let’s face it sometimes we don’t feel like eating heaps of fruits or veggies. It can be quite tough to get our children to eat period, let alone eat nutritious foods. I used to spend a lot more time in the kitchen and a lot more money in the supermarket in order to juice and make sure I was consuming enough fruits and veggies each day. Then I found out about Juice Plus+. Juice Plus+ is whole food based nutrition, including juice powder concentrates from 30 different fruits, vegetables and grains, enhancing a healthy diet. Juice Plus+ helps bridge the nutrient gap between what you should eat and what you do eat every day. Not a multivitamin, treatment or cure for any disease, Juice Plus+ is made from quality ingredients carefully monitored from farm to capsule to provide natural nutrients your body needs to be at its best.
For as little as $2 a day, you can consume 6 servings of fruits and vegetables a day.
Direct message me if you would like more information or to order Juice Plus+ and inquire about how your children can get Juice Plus+ for free.
It’s never too late to start eating well and improving your health and lifestyle.
Growing up, one of my closest friends was Greek. We were neighbours and I spent a lot of time with her and her big fat Greek family. Every spring around this time, her mother and aunt would pile us into the car armed with large black garbage bags and kitchen knives. We would drive out to fields, park on the side of the road and they would spend hours filling up the bags with dandelion greens (Something I wouldn’t advise doing these days due to environmental circumstances). The Greeks love their boiled greens. They clean the leaves and stems of these nutrient-filled weeds, boil them and eat them with olive oil and lemon as a side dish to grilled meat or fish.
Although my friend’s aunt and mother were not herbalists, they knew something that was contrary to popular belief; that dandelions are not a nuisance! Dandelions are a nutrient-rich source of vitamins A, C, and K as well as some vitamin E, folate and small amounts of vitamins B
Fast forward many years and I harvest this wonderful mild and gentle herb, both the flower and leaf, every spring. I include it in herbal remedies because aside from its richness in nutrients, there are many benefits. I add this in medicinal remedies when there is a need to lessen inflammation in the liver, gallbladder, or digestive tract. It is also great for urinary tract infections and cystitis. It is an excellent diuretic herb; helpful for water retention due to heart problems.
This herb must be used with caution during pregnancy, lactation, and with sedative and mood altering medications. Always consult a herbalist before taking any herbal medications.
In today’s post I am going to speak about another adaptogenic herb. I feel it’s important to bring you as much information as I can about the benefits of adaptogenic herbs as they help our bodies manage and adapt to stress and they help regulate the immune system. In these times of uncertainty and increased stress I would like to support you to alleviate your stress and strengthen your immune system.
Eleutherococcus Senticosus, also known as Siberian Ginseng Root is an adaptogenic herb. Aside from all the great work it does to manage stress and improve immunity, it specifically works on adrenal exhaustion (which is typically caused by chronic stress or infection). People who suffer from adrenal fatigue tend to feel tired all the time, have troubles getting adequate and restful sleep, may be depressed and anxious, and crave sugary and salty foods. By supporting the adrenals and our immune system, Ginseng works to combat these symptoms.
This particular herb has many other benefits. It works wonders on reducing cholesterol and normalizing blood sugars and blood pressure. It also improves mental alertness, increases energy and endurance, and helps combat insomnia. It is also great help for auto immune disorders, and combating viruses.
It is not recommended during pregnancy and lactation and for children under three years of age.
Take caution if you’re on oral contraceptives, cardioactive blood pressure, anticonvulsants, sedative and mood altering medications.
As with all medicinal herbs, it’s best to consult with a registered herbalist
Astragalus Membranaceus is a commonly used herb as it has a multitude of health benefits. It is an adaptogenic herb which means it is a natural substance that helps the body adapt to stress. It also has a key role in balancing and supporting the immune system. It essentially helps us adapt to stressful situations by protecting our immune response to stressors. .
But that is not all, astragalus offers great support for autoimmune conditions, adrenal fatigue, and is a great antiviral; helping ward off colds and flus. In addition, it is a great herb for controlling diabetes and hypoglycaemia as well as lowering blood pressure. .
Direct message me if you would like to discuss your stress and immune needs and how we can personally tailor medicinal remedies to reduce your symptoms and improve your health.
Have a wonderful and healthy day.
Boost your Coffee and add Nutrition to your Morning Cup of Java!!
Did you know that you can get a whole lot more out of your morning java? I have been using my morning coffee as the basis for a delicious, nutritious, and energy-filled drink and encouraging my clients to do the same for years. Here’s what I add!
Coconut milk is vegan and a great alternative to dairy. It is full of good omega fats and it contains MCT oil (Medium chain fatty acid). MCT oil is great at fighting fungal infections and there is a lot of scientific evidence that it supports weight loss. Add 1-2 tablespoons per cup, depending on how creamy you like your coffee.
Ashwagandha is an adaptogen herb which balances your immune system and allows your body to manage stress. It specifically helps the body fight disease by increasing the body’s strength and vitality. Add 1 tsp per cup.
Collagen is the most abundant protein in our body. It helps build skin elasticity and improves skin glow and plumpness. Collagen also gives your coffee a creamy consistency. 1-2 tbsp
The Mexicans have been adding cinnamon to their coffee for years and for good reason. Studies show that cinnamon is great for controlling blood sugar. It is full of anti-inflammatory properties. Great for prevention of neurodegenerative diseases such Alzheimer’s and Parkinson’s. Just a pinch will do the trick.
For those of you who prefer your coffee on the sweet side, try replacing sugar with honey. Honey is antimicrobial and an antioxidant. Stay away from honey though if you have high blood sugar or fatty liver. Monk fruit is a better alternative for diabetes or those following a keto diet. Add 1/2 teaspoon.
You can add as few or as many of these as you like. Experiment till you find the best solution for your taste. You’ll feel great!
All the meals of our day are important but breakfast is a great opportunity to set a solid foundation for the day and give our body the wonderful nutrients it needs to thrive all day long!
Aim at making breakfast as complete as possible by using some of these delicious and nutrient-rich ingredients. I personally love this yogourt bowl because it gives me what I need to stay full and energized and it’s quick and easy to prepare. It can even be made the night before and refrigerated for those of you who want to grab and go in the morning!
Maybe you’re like many who don’t eat first thing in the morning but are famished by the time you get to work. This is a much more nutritious option than grabbing a bagel or breakfast sandwich at your local coffee shop.
I start with a good portion of Silk coconut yogourt. Not only is it delicious, it’s vegan, gluten free and a great non - dairy alternative. I add protein for satiety. Hemp hearts are great. A heaping tablespoon is equal to 7 grams of protein (equal to a large size egg). If you really want to up your protein intake add some protein powder. I personally love Schinoussa Chlorella Protein. It’s plant based (algae), great for repairing, maintaining muscle and immune health. It’s also very detoxifying.
I always include some sort of berries. It mostly depends on what I am in the mood for or what’s in season. They’re a great source of phytonutrients, Vitamin C, and fibre. For those of you suffering from inflammatory conditions, blueberries are a must. In addition to fresh berries, I add three different types of Juice Plus. These little capsules that can be broken open and added directly to food, shakes, etc, are jammed packed with nutrients. They are full food sources, full of vegan-sourced Omega fats from fruits and algae and loaded with phytonutrients. I can’t say enough of these products. I will talk more about them in a future post!
Add or subtract accordingly and enjoy! Any questions, feel free to post in the comments. I would love to hear from you! Have a healthy day!