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I know it is hard to believe we are including CAKE here in this cleansing themed time, but I also want you to know that with healthy and natural ingredients, you can create oodles of guilt-free comfort foods.
We chose lemon because lemon is known to cleanse the liver, and turmeric because of it’s superior anti-inflammatory properties all blending with this delicious and baking friendly coconut flour.
I promise, you won’t be disapointed!!
Are you ready to get your glow on?
In the spring, according to Traditional Medicine, it is the time to tend to the liver. When we allow the spring to influence our diets, we will create a deep well of spring within, and a radiant glow.
A healthy liver establishes a smooth flow through your entire being –– body, mind and soul. People with healthy and clear livers are said to be more calm, peaceful and relaxed.
I put together some simple daily practices and ingredients for you to check out –– from a functional nutrition perspective –– that enhance detoxification, and will leave you feeling lighter, clearer and energized while also ensuring you enjoy the process with some yummy recipes and foodie delights to boot. (Stay tuned for part II!)
... because taking care of your health doesn’t have to suck 🙌
Before we dive in, I wanted to take you on a little walk through your liver detoxification process. A short, simple and sweet distillation, just to be sure you get the gist.
There are three important phases of detoxification to take note of:
In phase 1, the liver supports the first line of defense against toxicity. In this phase the liver breaks down toxins through oxidation.
In phase 2, the liver-toxins that have been altered in phase 1 can now be conjugated (or linked to a molecule that will allow its excretion). This process is reliant on adequate nutrients, phytonutrients, antioxidants, and protein. *if you are doing a liquid cleanse, it takes about 2 days until your body will start to breakdown muscle mass.
In Phase 3, the body prepares to transport the toxins to the elimination organs. There is a need for adequate hydration and elimination for this part to work.
There are some specific ways you can support your liver this spring. While a deep cleanse is always an option, I know it can fell intimidating and restrictive for many of you.
I put together some simple ingredients and daily practices for you to check out –– from a functional nutrition perspective –– that enhance detoxification, and will leave you feeling lighter, clearer and energized while also ensuring you enjoy the process with some yummy recipes and foodie delights to boot. (Stay tuned for part II!)
I hope you enjoy these easy and do-able tips and tricks that will support you in getting your glow on this spring!
Here are a few ingredients to explore in your diet and in your life. While you surely don’t have to choose all of them, filling up your life with a variety these detoxifying ingredients and practices will support your health.
Fill half your plate with a variety of these plants-based foods (organic please) to ensure your liver is supported in the detoxification process.
Leafy Greens: kale, Swiss chard, watercress, cilantro, beet greens, dandelion, spouts and mustard greens
Brassica: Radish, Brussel sprouts, broccoli, cabbage, cauliflower, collard greens, kale
Sulfur-rich foods: garlic, onions
Citrus: oranges, lemons and limes (avoid grapefruit and grapefruit juice, which slows Phase 1)
Love your liver superfoods: artichoke, asparagus, beets, celery, dandelion greens, arugula greens, and dandelion-root tea, nettles, fermented vegetables.
Now you know for a successful detox (with all the phases rolling along smoothly) you need a good source of protein at every meal. In fact, protein is a cornerstone of detoxification. Here are a few (plant and animal) options to explore, all rich in an important detoxification amino acid called methionine.
Nuts and seeds: almonds, walnuts, pecans, pistachios, sesame and pumpkin seeds to name a few. One study showed a decrease in liver enzymes with a healthy dose of nuts each day. As always, best to soak and roast before eating for best absorption and assimilation.
Non GMO Soy: The best versions include are tempeh, natto, and miso because they are fermented and the easiest to digest.
Legumes: Lentils, chickpeas, beans of sorts digest (and assimilate) better when soaked overnight (for approximately 8 hours) before cooking.
Free range eggs: Eat the whole egg. The yolk contains most of the vitamins, minerals, antioxidants and omega-3 fats.
Wild caught salmon: High omega-3 content supports a healthy liver
Grass-fed buffalo or beef: The oils in grass fed beef and buffalo (omega-3 and CLA) are much healthier and grass-fed varieties are also full of antioxidants, vitamins and minerals, many of which support healthy liver detoxification.
Pasture range, hormone free Chicken or Turkey: These varieties are more nutrient dense and of course the animals were treated better.
Hormone free raw dairy: (if tolerated) Yes, butter is back in (with the health trends) and grass-fed dairy is the kind to look for. High in omega-3’s and A2 milk (the protein type found in grass-fed) is also a wonderful source of glutathione, and important ingredient in liver detoxification.
Grass-fed Liver: I know it’s a stretch, but for those of you who like organ meets, give liver a try. Liver stores many important nutrients (vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron). These nutrients provide the body with many of the precursors it needs to get rid of toxins.
Even with a healthy diet and all the other practices listed here, sometimes your body needs a little extra help. The following supplements (some of my favorites) will help your body detox naturally. If you have specific healthy issues or feel intimidated in creating your own supplement regiment, I can help you HERE.
Milk thistle: Silymarin, the active ingredient that has been shown to reduce liver toxicity while supporting regeneration.
Turmeric: One of natures most powerful anti-inflammatory and has also been shown to support healthy liver tissue and liver metabolism
Dandelion: A natural diuretic that eases the flow through the liver to eliminate toxins more quickly
Burdock root: A cousin of the dandelion, cleanses the blood and supports the liver.
Glandulars: High in vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron. These nutrients provide the body with many of the precursors it needs to cleanse the liver.
Alpha-Lipoic Acid: Supports antioxidant activity, the regeneration of other antioxidants (including glutathione), and promotion of healthy liver function.
N-Acetyl Cysteine (NAC): replenishes intracellular glutathione — needed for detoxification and antioxidant support.
* In many cased supplement companies have combined many of these ingredients for you in liver detox formulas
I know you know this, but I am just here to give you a gentle reminder. Your body is made up of a large amount of water, in fact, studies show your body is composed of up to 75 percent H2O. Water is also imperative to flush out your liver tissue, and support your kidneys in eliminating toxins from the body.
Here are a few tips and tricks to ensure you get enough.
Drink half your body weight in ounces of purified water each day, or more with exercise.
Drink a large glass of water first thing in the morning before you do anything else.
Add a squeeze of lemon or a splash of apple cider vinegar to your water for extra cleansing and digestive support.
Drink herbal tea through out the day.
If you drink a cocktail or glass of wine, follow with two glasses of water.
If you get absorbed in what you are up to during the day (like me) set a timer on your phone to remind you to drink water every hour.
Choose sparkling water over other sugary drinks or sodas
Bring your water bottle with you wherever you go.
What is the connection between sleep and the liver? TCM (Traditional Chinese Medicine) observes the connections between the body’s organ systems and sleep cycles. If your liver is needing a little extra support, you many notice you are waking up during liver time (1-3 am) each night.
While detoxifying the liver, your body is working harder than usual and you may need more sleep, restoration, and downtime to support the process.
Try going to bed earlier, as much research shows that each hour of sleep you get before midnight is worth two hours after midnight.
Giver yourself permission to get an extra hour (or two) if possible each night while you are giving your liver some extra love!
Take a detox bath. While a warm bath can actually help you sleep, detox bath (of sorts) can also help your body detox. Some of my favorite detox baths include adding Epsom salts; or essential oils of lavender, wild orange, Roman chamomile; adding lemon juice or apple cider vinegar; adding ground ginger.
Practice just “being”. Give your self more white space in your day –– even if that sounds impossible. Give it a try.
Journal, meditate, read, practice gentle yoga, take a nap.
Any movement is a wonderful addition to supporting your liver in natually detoxifying. Sweating has an even greater effect. While there is more research needed in this area, much of the research has shown that sweat is composed of some level of toxic waste. Moving the body supports the conditions for the body to detox through breathe, stretching, circulating and sweating.
Get outside and enjoy the spring with a brisk walk or hike
Head to the yoga studio (warm classes are great for this) and get your sweat on.
Find a cardio workout that works for you
Dance
Take a sauna
Do a mini-work out in your living room!
For best results try to exercise at a pace where you can breath evenly (as that supports healthy detoxification) while being able to carry on a conversation.
While I know you may not be able to follow through with all of these suggestions, what I intend here is for you to handpick 1-2 practices from each category. Start slow. Add in the ingredients that best suit your life (and your tastes) and build your momentum from there.
Then… share which ones you pick in the comments below. I am so curious and excited to hear the combination you create just for you!
Here’s to a happy and healthy spring season, and your ever growing RADIANT GLOW!
You may have heard of or even become a fan of the trendy powdered unoxidized green tea known as matcha. Matcha is chock full of antioxidants
This spring enhanced matcha elixir boosts your metabolism, detoxifies your body, and relaxes your mind!
Sip and savor.
I hope you enjoy a spring afternoon sipping and savoring this one soon!
Trust me on this one. Beet and coconut go together like salt and pepper. They make quite a tasty team and color. Known for their health-promoting benefits and astonishing nutrient profile, beets have been revered as a healing, detoxifying and anti-aging food in both Ayurveda and traditional Chinese medicine for centuries.
Grab yourself some beetroot powder and a can of coconut milk (or milk of choice) and you will see how delightful this spring tonic can be.
I hope you enjoy the taste (and the color) as much as I do!!
Do you experience:
Topsy-turvy mornings?
Rush hour?
Early morning classes?
Trouble getting your kids out the door to school (along with the morning melt downs that come with)?
A little too much snooze button?
And then, to top it off, breakfast...the most important meal of the day? Seriously?
It is all rather complicated and can often feel impossible. I know that mornings (especially getting a healthy breakfast!) can feel like an uphill battle that you don't want to fight, but trust me, it does not have to be a struggle...
There are some important aspects of what to eat to ensure a healthy breakfast and a few important science-based reasons to avoid skipping breakfast. I thought I would share some with you today (along with some easy and healthy breakfast ideas).
HOW TO EAT HEALTHY BREAKFASTS ON BUSY MORNINGS?
Balance your macronutrients. Be sure to include proteins, fats and healthy whole carbohydrates for healthy and stabilized blood sugar (keeping those sugar cravings at bay all day!)
Try simple protein-based green smoothies for busy mornings (avoid frozen or super cold breakfasts as they are hard on your digestion. Simply warm up your frozen fruit a bit before blending).
Choose well rounded plant-based or animal proteins to boost your metabolism and elevate your energy.
Make quick and easy portable go-to breakfasts (so you don't throw in the towel on breakfast all together!)
Prep some overnight grab-and-go breakfast favorites (hello chia pudding)
Dinner for breakfast? Absolutely. Warming soups and broths do wonders for your digestion in the morning and are often packed full of veggies to boot!
WHY TO NOT SKIP BREAKFAST?
Eating breakfast kickstarts your metabolism
Eating breakfast helps you focus A LOT better throughout the day(kids included)
Skipping breakfast has been shown to drastically increase your food intake later in the day
Skipping breakfast exacerbates your sugar cravings (hello late night pint of ice cream!)
Skipping breakfast is linked to weight gain, migraines, brain fog, afternoon drops in energy and of course a hangry attitude that is more irritable, short-tempered and cranky.
Ultimately, there is no one-way approach to health and vitality, and for the occasional person, skipping may work, but almost everyone (biochemistry included) feels better with a smart and satiating start to the day.
If time and efficiency in the morning are your biggest breakfast obstacles, be sure to scroll down and explore some of my favorite simple and satiating breakfasts. I have you covered!
P.S What are your biggest morning challenges? Tell me in the comments below!
I know many folks who struggle with breakfast. Add in an egg allergy and breakfast can become even more complicated. This breakfast hash may just be your answer! Egg-free, and it still feels like a breakfast/brunch win!
Personally, I am a huge fan of chia pudding of sorts. I eat it for breakfast multiple times per week. It is easy, quick, tasty and very good for your digestion.
Chia seeds are a great source of plant-based protein and omega-3 fatty acids. AND, when you make chia pudding with full fat pure coconut milk, it is divine. Add a taste you favorite fruit and voila! A heavenly breakfast jar that is portible, tasty, and power-packed with goodness.
Enjoy this tasty and simple plant-based breakfast treat!
We all know breakfast can happen under a time constrained part of the day. If you have your beans prepped ahead of time (hello instant pot), this breakfast (and versions of it) can be ready in minutes.
Not only that you get your healthy dose of protein and good fat to start of your day. Add your favorite salsa or fresh veggies for a little extra flare.
There is nothing quite like a warm bowl of soup during these wintery days and nights. The bone broth base provides a hearty dose of protein, tons of collagen and amino acids to support digestive repair and deep nourishment. The zoodles (spiralized zucchini noodles) are a wonderful substitute for the more common noodles.
While you may have heard a lot about bone broth, tasted it at a local health food store, or from your grandmother's soup pot, you may not realize that not only is it super simple to make, but it is also a medicinal nourishing tonic that can make a really big impact on your health.
Bone broth is becoming so popular amidst recent health and wellness trends for a few very important reasons.
The most effective and healing ingredients in bone broth are the amino acids – glutamine and proline. If you suffer from food allergies, leaky gut syndrome, autoimmune symptoms, or IBS, bone broth is for you. Glutamine is one of my favorite supplements for healing digestion (more in module 3), inflammation while rebuilding and strengthening the digestive wall (which gets thinned and often permeable during digestive illness). A regular dose of bone broth will do wonders for your digestion.
Sip and savor!
Recipe Credit :: Boulder Nutrition Team Member Ani Okun
Photo Credit :: Boulder Team Member Kristine Mahan
Known for their health-promoting benefits and astonishing nutrient profile, beets have been revered as a healing and anti-aging food in both Ayurveda and traditional Chinese medicine for centuries.
This one-pan dish is perfect addition to any Thanksgiving feast.
Not only are beets full of health promoting antioxidants and trace minerals, they are also loaded with dietary nitrates––a naturally occurring inorganic compound––that convert to nitric oxide in the body.
Beetroot directly support heart health, lowers blood pressure, enhance physical performance, and protects brain cells keeping you feeling healthy and vital. If you like these earthly sweet roots, be sure to add them to your anti-aging diet!
You may know celery as a popular addition to soups, stews, and salads. You may not, however, be as familiar with the form of celery (the root) known as celeriac.
Don’t let the gnarly and peculiar appearance of celeriac fool you. Celeriac is full of flavor, and a tasty addition to your fall vegetable repertoire. Try these tasty mashers this Thanksgiving (and beyond).
Celeriac is rich in minerals such as potassium and phosphorus, which research shows supports healthy bone density. Celeriac is also full of vitamin C, K and B6 making it a nutrient-dense choice with many health benefits including fighting free radical damage––diminishing the damage caused to our cells from sources of toxicity and stress.
Plus, let me remind you they are so tasty! My very favorite root vegetable!!
Did you know cranberries are often referred to as a superfood?
While we tend to hear a lot about cranberries, we sadly don't the rest of the year. This naturally sweetened zesty version of traditional cranberry sauce highlights the health benefits of cranberries without all of the added sugar.
This delicious fall flavored rendition of cranberry sauce has a lot to offer your palate and your health!
Cranberries are known to decrease inflammation, prevent UTI’s, protect against cancer, improve cardiovascular health…the list goes on!
Enjoy these healthy and delicious treats this holiday season or really anytime at all!
Sweet honey crisp apples, pungent roasted green chillies, salty farmers market cukes...
Fall flavors are a flowin'.
In traditional medicine, the 5 flavors are a representation of the geography of our palates, as well as a larger geography of our lives. Each of the five flavors have their own unique medicinal properties.
Flavors attune your body, mind and soul.
Subsequently, with our unique body ecologies, we can inquire into the flavors we crave on our plates and how they may reveal some deeper patterns in our lives.
Every craving has a message.
Let 's take a peek into the deeper currents of flavor:
Sweet: Sweetness is the most nourishing flavor –– all the way from breast milk to a homemade desert. Often a metaphor for love and attention, sweet is the most over eaten and out of balance flavor in our culture. When used wisely, sweetness nourishes the body and heart to the highest degree.
Salty: Foods such as sea salt, seaweed and cured cheeses deliver salt to the body. Salt maintains the electrolyte balance in our cells. The salty flavor is said to increase inner courage, drive and fearlessness.
Pungent: Foods such as hot peppers, garlic and ginger bring the pungent flavor (also known as spicy). Pungent flavors clear the sinuses and improve circulation. Pungent foods are said to increase passion and excitement.
Bitter: Bitter is experienced in foods like kale, spinach and chocolate. Bitter is the flavor most lacking in the Western world’s diet, even though bitter foods often offer the most health benefits and spiritual enhancement. Bitter foods purify and cleanse the body, mind and soul.
Sour: Citrus, green grapes and fermented foods such as vinegars and pickles offer the sour flavor. Sour is energizing and supports a strong and healthy digestion. The sour flavor is known to soothe irritability and increase our sense of calm and peace.
Often known as the taste of satiation, the combination and balance of all five flavors gives us the feeling of being fed, and being fed well.
Notice the foods you crave when you are worried, stressed, irritable, bored, lonely or tired.
Which flavors you are drawn to? Which flavors do you shy away from? What do you need to be nourished?
Check out some of our favorite fall recipes HERE
Eat Well,
P.S. For upcoming foodie fun and recipe demos follow us HERE
I am a big fan of baking with alternative flours. These coconut flour treats topped with oh-so-yummy coconut butter are the perfect variation for the healthy and balanced sweet flavor.
Plus, coconut! Health benefits galore! These healthy treats are rich in coconut and coconut oil.
There are few substances on the planet that stand up to coconut. This versatile superfood has beneficial uses that span skin care, hair health, and anti-inflammatory properties—benefitting you inside and out. Coconut oil is antibacterial and antimicrobial, making it a wonderful addition to your menu (and to your bathroom cabinet).
Notably, research shows that eating coconut oil regularly can support and heal your digestion as it positively influences the delicate balance of good and bad flora, making the plethora of antioxidant-rich foods you eat easier to absorb.
I know most of you are busy and on-the-go folks. These make-and-take fall insprired salad jars are both super easy to make (layering included), portable, and seriously fall-lcious. Roasted pears, toasted pepitas, and those yummy root veggies make for a great salad theme.
Be sure to take note of the salad jar layering for best keeping and a crunchy fresh salad!
Tis the season of root veggies and squash. This medley is simple, quick and full of the diverse flavors of fall. Roast a big pan and keep for munching all week!
Let’s talk Delicata squash for a minute:
An heirloom variety of hard-shell squash that is known for its smooth, buttery, and nutty flavor, delicata squash is also low in sugars and high in fiber. Delicata’s unique yellow shell with green stripes makes it easy to recognize alongside its cousins acorn squash, butternut squash and spaghetti squash. Similar to other hard-shell squashes, delicata squash is high in vitamin C, vitamin A, calcium, and iron. Eat it often for a healthy immune system, strong bones, and as anemia prevention (preventing low levels of iron in your blood, which can leave you feeling weak).
This time of year gets me back into the kitchen roasting. A nice merge of roasted figs over a fresh bed of arugula with a garnish or toasted pine nuts and goat cheese is a gentle ease into the flavors of fall. Deeelicious!
Did you know that fig leaves were made into clothing for Adam and Eve in the story of the Garden of Eden? Not only that, historically figs have been considered a potent aphrodisiac.
I don't know about you, but I'll take some! Part of the mulberry family, these succulent little fruits are full of a healthy sweet flavor full of good fiber and trace minerals such as magnesium, copper, potassium and calcium.
Also, take note: Figs get more nutritionally dense when dried (say what?). Feel free to snack on them dried with your favorite nut or seed.
Enjoy this delicious late summer salad.
Now you have another yummy recipe to eat up all those garden zucchinis. This one is a fun compilation of spicy Mexican flavors meets vegan cheese sauce. Even if you are friendly with dairy, trust me this nutritional yeast based delight is worth checking out. (So good!)
A wonderful source of vitamin B12, Nutritional yeast is a deactivated yeast (often a strain of saccharomyces cerevisiae) that makes a great sprinkle on any meal, a topping on your bowl of popcorn or a delicious cheesy sauce.
This recipe blends delicious roasted chilies, peppers, black beans and zucchini all tied together with a tasty sauce.
Recipe Credit :: Boulder Nutrition Team Member Alana Quatro
Photo Credit :: Boulder Team Member Kristine Mahan
Oh those summer garden zucchinis can be just so yummy in so many different ways...but wait until you try these!! Savory, scrumptious and so full of goodness. A little extra collagen peptides added in to these delicious cakes and your skin, nails and digestion will thank you.
Zucchini is a nutrient dense, hydrating and versatile veggie that is chock full of potassium, vitamin C, manganese and many other phytonutrients and antioxidant. Zucchini is also low glycemic and highly anti-inflammatory. Add a little collagen powder (available at your local health food store) and you are gearing up for a great dish!
An exciting new dressing is the best way to spice up your basic everyday salad! With a perfectly creamy consistency that everyone can love, enjoy this a big beautiful salad with any meal!
Fun fact: Eating more beets is a great way to boost your immune system, and antioxidant levels while maintaining healthy blood pressure, nerve and muscle function!
Brighten up your salads with these colorful, healthful, and perfectly textured ingredients.
