10 ENERGIZING FOODS TO ADD TO YOUR DIET

10 Energizing Foods to Add to Your Diet This Spring

Originally posted on Chopra.com

Even if your day starts with coming off a good night’s sleep, engaging in a strong workout, and savoring your morning coffee, you still might be faltering come afternoon. These energy boosting remedies might help perk you up!

Are you barely coming out of your quarantine haze? Do you find yourself in an afternoon slump most days? Do you feel rundown, overwhelmed, exhausted, and burnt out? Have you noticed your to-do list keeps getting longer, your inbox is filling up quicker than ever, and even the traffic seems busier? 

Many folks are falling onto the couch at the end of the day without a drop of energy to spare. Some foods, however, are natural energy boosters and one tried-and-true way to boost your energy (and keep it up) is through your diet. 

The Biochemistry of Energy

One factor to consider for your energy to be at its optimum level is your blood sugar or blood glucose—literally the sugar in your blood that you get from food that gives your body energy and nutrients. According to the American Diabetes Association, when your blood sugar levels are low (or imbalanced) you may feel week or experience low energy.

Fueling your body and, specifically, your blood sugar, supports a consistent level of energy throughout the day. To do this, eat high-quality protein, fat, and whole carbohydrates (carbohydrates in their whole form) at each meal.

To keep your energy strong, avoid eating high-glycemic foods, which are foods that give you a false energy boost as they make your blood sugar levels quickly rise (often followed by a drop off in energy) such as white bread and candy. And don’t be afraid of adding an extra boost of “good” (monounsaturated and polyunsaturated) fats to each meal—such as coconut oil, nuts, seeds, olive oil, and avocado—to keep your blood sugar balanced, your body satiated longer, and your energy more consistent.

Explore the following 10 foods to eat that increase energy and watch yourself cultivate more energy to live your best life.

1. Water

First things first—have you had enough water to drink? Yes, one of your energy foods is a beverage! Did you know that dehydration is a primary cause of low energy and fatigue? Dehydration in individuals who are exercising has been shown to decrease motivation and stamina as well as worsen fatigue and make exercise more challenging. Dehydration can also lead to trouble focusing for men.    

One study looked at 25 young women with varying dehydration states over three days. Just 1.36 percent of fluid loss triggered adverse effects with vigor-activity, fatigue-inertia, and total mood disturbance.

Ensuring you are well hydrated is a great place to start with keeping your energy on track.

How to enjoy: Drinking water throughout the day is easy to forget. Aim to drink half of your body weight in ounces. Try to drink purified water whenever possible. Set an alarm on your phone every couple of hours as a reminder to drink water and consider adding a low-sugar (naturally sweetened) electrolyte to enhance your hydration.

2. Yerba Mate

Yerba mate is a popular herbal tea made from the leaves and twigs of the Ilex paraguariensis plant, native to South America. The Paraguayan and Guarani people have the longest-standing tradition of using yerba mate. Traditionally, the Yerba mate leaves are dried over a fire, then steeped in hot water to make the tea. Yerba mate is traditionally sipped and shared from a vessel called a gourd and through a straw-like utensil, called a bombilla, that has a convenient strainer on the bottom to strain the tea leaves as you sip.

The natural levels of caffeine and theobromine found in yerba mate are high in antioxidants as well as supportive for healthy insulin levels.

Additionally, studies show those who regularly consume yerba mate often experience a higher exercise output and better exercise effectiveness for weight loss and sports performance.

How to enjoy: Sip on yerba mate as a tea, hot or cold, especially when you need a little energy boost. When it’s hot outside, make yerba mate popsicles with a splash of lemon and a few drops of stevia. 

3. Lion’s Mane Mushroom

Have you tried a lion’s mane mushroom? You can often find this shaggy medicinal and tasty mushroom at your local farmer’s market or health food store.

Research shows that the lion’s mane (Hericium erinaceus) provides the type of energy boost that enhances your mood and supports neurological function. 

How to enjoy: Lion’s mane is delicious cooked with a blend of other mushrooms in a tasty stir-fry or in a wild-mushroom soup.

Keep your eye out for other products with lion’s mane mushrooms included such as supplements, teas, or lion’s mane mushroom coffee.

4. Cacao

High-quality dark chocolate (low in sugar and high in its percentage of cacao) is a potent energy-boosting food with many wonderful health benefits. The cacao bean (the source of dark chocolate) is known as a superfood containing a diverse spectrum of antioxidants that boost energy. Look for chocolate that is high in cacao content (over 70 percent) and low in sugar. If you can, choose organic and fair-trade sources.

How to enjoy: Reach for a square of high-quality dark chocolate for an afternoon pick-me-up. Sip on a cup of warm raw cacao from a source such as Cholaca or enjoy a scoop of raw cacao powder in your morning smoothie.

5. Almonds

One of the more popular nuts, almonds, are actually small stone fruits similar to other stone fruits such as cherries and plums. Almonds are high in fiber, calcium, magnesium, and iron.

Many studies have been done on the health benefits of almonds and the results are clear—from improved blood sugar to increased energy—almonds are a great go-to to keep around for when you need a quick energy boost.

How to enjoy Spread some creamy almond butter on your favorite piece of toast. Add a scoop of almond butter to your smoothie for an extra dose of protein and fat. Try keeping a snack-pack of almonds in your car or at your desk to eat for an energy-boosting snack or try slivered almonds atop of a delicious salad.

6. Chia Seeds

Chia seeds are dense, medicinal seeds that have been used for centuries for their beneficial properties. Chia was originally consumed by the Mayans and Aztecs who relied on chia as one of their primary sources of nutritious food for energy.

Chia seeds are high in omega-3 fatty acids, fiber, and proteins in addition to other important nutrients, such as vitamins, minerals, and natural antioxidants. With this rich nutrient profile, chia is a wonderful addition to your snacks and meals to boost your energy and help you to stay satiated longer.  

How to enjoy: Add chia seeds to your favorite milk for a simple chia pudding. Try a scoop in oatmeal or yogurt. With either option, let sit for 15 minutes before eating to soften the chia seeds.

7. Maca

Maca, a Peruvian superfood grown high in the Andes mountains, has been used for thousands of years by the Incas. Since maca root is part of the Brassica family, it is related to the more commonly known root vegetables such as the radish and turnip.

Loaded with nutrients, maca has been shown to have a number of energy-boosting health benefits including increasing energy and stamina and enhancing sexual function.

How to enjoy: You can find both maca powder and capsules at your local health food store. Take the capsules as recommended or, if using the powder, add it to your smoothie, yogurt, or kefir.

8. Kale (and all leafy greens)

Kale is considered the super green of all greens. Kale is among the most nutrient-dense foods on the planet with an outstanding ORAC value (oxygen reactive absorbance capacity) that measures the antioxidant capacity of a food. Kale is also high in many amino acids, including tyrosine, cognitive-enhancing properties.

Like other dark, leafy greens—high in antioxidants, vitamins, and minerals—kale has been shown to slow cognitive decline. Although more research is needed, the study suggests one to two cups of dark leafy greens per day for optimal focus and energy over the long term.

Give this brain food a try to help you stay focused on your tasks at hand each day. Those tasks require brain power and energy to do so.

How to enjoy: Kale is low in calories and can be prepared and enjoyed in thousands of ways. Try adding baby kale to your next smoothie or massaging it with some olive oil, avocado, sea salt, and lemon.

9. Avocado

Native to South America, avocado is a popular fruit grown in tropical climates around the world. Avocado is a rich source of healthy fats (monounsaturated and polyunsaturated), keeping your blood sugar balanced, which keeps your energy strong and sustained.

How to enjoy: Try slathering a perfectly ripe avocado onto whole-wheat toast topped with your favorite goodies such as a fried egg, a slice of smoked salmon, or a small handful of microgreens. Add avocado slices to your cooling summer salads or blend with raw cacao powder and raw honey for a delicious dairy-free chocolate mousse. 

10. Blueberries

Blueberries have been crowned the queen of fruits for their vast and dynamic health benefits. Historically, blueberries are one of the fruit species native to North America. Today, blueberries are one of America’s favorite berries.

After all, blueberries are known as a super-fruit. In fact, blueberries have the highest antioxidant content (ORAC value) of any other fruit.

With rich antioxidant properties that keep your cells in tip-top shape, blueberries are worth eating to ensure you get a healthy dose of energy and vitality.

How to enjoy: It is hard to go wrong with blueberries. Their sweet and tart flavor is delicious to munch on “as is.” Try them mixed with your morning oats or Greek yogurt, blend as a feature flavor into your morning smoothie, snack on them with a small handful of almonds, or try them frozen for a tasty mid-summer treat.

As you can see, there are many foods that increase energy levels from which to choose. Each of these foods has their own nutritional profile, and some important common denominators.

Many of the mentioned foods are high in antioxidants and phytonutrients to keep your cellular energy production high.

Many of these foods provide a good source of healthy fats and proteins that ensure you keep your blood sugar stable.

When you regularly infuse your diet with these energy-boosting ingredients, take note of how spry you begin to feel, and be sure to drop me a comment below.

Much Love,

Sue

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WOMEN’S WELL-BEING

A VIRTUAL RETREAT WITH SUE VAN RAES

JUNE 13TH-14TH

(with replay available)

This retreat is an opportunity to reflect with what you are learning, cherishing, craving and gathering to move forward into a new normal (or abnormal!) way of being in the world and with yourself.

This virtual retreat will offer you the ingredients you need to cultivate well-being for your body, mind and soul amid it all.

7 HOME REMEDIES TO BOOST YOUR IMMUNE SYSTEM

Originally Posted On Chopra.com

7 Home Remedies to Boost Your Immune System

It is an important time of year to keep your immune system strong. As you likely have experienced, the current global pandemic requires extra focus on the immune system.

There are many ways to help keep your body strong and vital. Many of the practices and remedies listed below will remind you that taking care of your health (and immune system) can be simple and effective.

1. Immune-Boosting Vitamins and Minerals

While it is important to include a wide array of vitamins and minerals in your diet to ensure you get ample phytonutrients and antioxidants, there are a couple of superstars in the immunity world.

Vitamin C

You may have heard of Linus Pauling, the scientist who in the 1970s claimed that taking high doses of vitamins can prevent colds. While many in the medical community rejected his claim (which he based on a single placebo-controlled study of schoolchildren), in the past few decades, a growing body of research has shown that vitamin C is, in fact, important to the health of your immune function.

You can boost your intake of vitamin C by eating more vegetables and fruits high in vitamin C—such as peppers, spinach, kiwi, broccoli, grapefruit, strawberries, and oranges. You may also want to take a vitamin C supplement to boost your intake of this vitamin.

Zinc

Zinc is a mineral that has been shown to be essential for immune function. In fact, some studies have found that patients with zinc deficiency (a prevalent condition in the developing world) developed severe immune dysfunctions over time. Adding more zinc to your immune-boosting repertoire is important in keeping your immune system at its best.

There are many ways to increase your zinc intake. Eating foods high in zinc is always a good option. Try including more zinc-rich foods such as chickpeas, pumpkin seeds, cashews, oysters, oats, and yogurt. Want an extra boost of zinc? Talk to your healthcare practitioner about a dietary zinc supplement.

2. Garlic

Garlic has a variety of strong immune-boosting properties. It is antimicrobial, antifungal, and antibacterial. One study found that a group of participants who took a garlic supplement had significantly fewer colds than the control group who didn’t take the supplement. Those taking the garlic supplement were also able to recover more quickly than the control group when they did catch a cold. Garlic is also known for its potent antioxidant levels.

One way to get the benefits of garlic is to take a garlic supplement that contains allicin, a primary bioactive component of this pungent member of the onion family. You can also enjoy garlic in a variety of recipes.

Garlic soup is a delicious way to boost your immune system. The recipe below calls for five to six whole heads of garlic—and that may sound like a lot of garlic—but the medley of ingredients in this soup creates a balanced blend of flavors. You may find yourself quickly developing a love for this potent immune enhancer.

Ingredients:

• 5–6 whole heads of garlic

• 1/4 cup olive oil

• 4 tablespoons butter or ghee

• 2 onions sliced

• 32 ounces of broth (chicken or vegetable)

• 2 cups milk of choice

• 1 teaspoon thyme

• 1 teaspoon oregano

• Sea salt to taste

• Black pepper to taste

Directions:

Preheat the oven to 350 (F). Halve the heads of garlic across the cloves (do not peel). Pour the olive oil into a baking dish and place the garlic head halves cut side down on the dish. Cover to roast for approximately one hour or until garlic cloves are fragrant and starting to brown.

While garlic is roasting, melt butter in a large pot and add sliced onions. Sauté over medium heat, stirring constantly until onions are translucent. Add the herbs, salt, and pepper and sauté for 2 minutes.

Let garlic cloves cool slightly, then carefully pick up the shell of the garlic heads. Add peeled garlic cloves to the onion mixture in the pot.

Add broth. Simmer for 15 minutes. Reduce heat to low and add milk of choice. Blend the soup until smooth. Serve warm.

Serves 4

3. Lemon Ginger Tea

Lemon ginger tea is a simple, soothing, and effective immune booster that you can make in just a few minutes. Ginger is known for its medicinal properties, including a high level of antioxidants and antimicrobial elements. Research shows that ginger is a highly antimicrobial food.

Lemons contain high levels of vitamin C and also have strong antibacterial and antimicrobial properties, all of which will enhance your immunity and ward off illness.

In short, a warm cup of lemon ginger tea is an effective (and tasty) way to boost your immune system and keep you feeling healthy.

Ingredients:

• 1 inch of fresh ginger (grated)

• 2 ounces organic lemon juice

• 1 tablespoon raw honey (optional)

• 4 cups of filtered water

Directions:

Grate the ginger and place into a pot with filtered water. Simmer for about 15 minutes. Add the fresh lemon juice and honey. Mix well and serve in your favorite mug.

Serves 2

4. Chicken Vegetable Soup with Bone Broth

Chicken soup is an age-old remedy for a good reason: the combination of rich and hearty bone broth, nutrient-rich vegetables, and healing herbs and spices help to nourish your body and boost your immunity.

Bone broth is a powerful tonic made from simmering bones to brew up a tasty and nourishing broth. Add a variety of colorful vegetables—such as garlic, leeks, carrots, celery—and leafy greens such as kale—to ensure you are boosting your vitamin C and antioxidant levels, both important factors in a strong immune system.

Here is a simple recipe for chicken soup for you to try. Or if you have a family recipe for chicken soup, perhaps one that has been passed down for generations, make a batch and prepare to nourish your body and your soul.

Ingredients:

• 2 pounds of organic chicken

• 32 ounces (4 cups) bone broth (premade or homemade)

• 1 yellow onion

• 4 carrots

• 4 stalks celery

• 2 leeks

• 2 cloves garlic

• 2 cups leafy greens of choice

• Sea salt and pepper to taste

• 1/4 cup avocado oil

• Optional herbs: oregano, ginger, basil, thyme

Directions:

Place the bones and chicken into a large pot. Cover with 32 ounces of water. Bring to a boil over high heat and reduce to a low simmer for about 4–24 hours, adding extra water if needed. Skim any top layer of fat off as necessary.

Remove bones and chicken with a slotted spoon and cool.

In a separate pan, sauté onion, garlic, leeks, carrots, and celery in avocado oil until the onion is translucent and aromatic. Add in salt, pepper, and optional herbs and stir. Pour into bone broth, add the deboned chicken back in, and simmer.

Once the soup has simmered for an hour or so, add in the leafy greens just before serving, so they wilt but you preserve their bright green color. Taste, and salt again if needed. Serve warm.

Serves 4

5. Herbal Infusions

Herbal infusions can help prevent you from getting sick, or shorten the duration and intensity of your symptoms when you do come down with a cold or flu. Here are a few immune-boosting herbs to know about, as well as a few tips to brew up your herbal infusions at home.

• Elderberry is a dark violet berry containing immune-boosting benefits. Research shows that elderberry can reduce the duration and severity of symptoms of the common cold.

• Echinacea is a pretty purple flower grown primarily in North America. When used medicinally, it can help decrease the duration and severity of colds and other upper respiratory infections when taken at the onset of symptoms.

• Osha root (Ligusticum porteri) is an herb that has long been used by Native Americans for a variety of ailments. Recent research has found that osha root may boost immunity while also protecting cells from oxidative damage.

How to brew:

First, choose quality bulk herbs. If you do not have a local apothecary, you can order them online. Use primarily leaves, flowers, or finely chopped stems and roots. Start with approximately one tablespoon of herbs to one cup of water. Using purified water, place 4 tablespoons of herbs, covered fully in a pot with 4 cups of water. To ensure you steep a potent herbal infusion, keep the lid on while simmering, stirring the herbs occasionally. For optimal benefits, steep medicinal herbs for approximately 15–20 minutes. Strain well and drink. You can store any leftovers in a glass jar in the refrigerator. For optimal potency, keep the herbal infusion for no more than 24 hours.

Serves 2

6. Wild Mushrooms

Mushrooms have been enjoyed for their many health benefits and tasty flavors for centuries. Mushrooms are a fungus, known for their powerful nutrient density and immune-boosting properties.

Wild mushrooms are mushrooms that grow in the wild and are most often harvested by local mushroom experts in a process known as “mushroom hunting.” Similar to most wild food, wild mushrooms are said to be more nutrient-dense than regular mushrooms. However, since wild mushrooms can contain dangerous levels of poisons, only eat wild mushrooms if they have been harvested or certified by an expert.

Here are some potent wild mushroom varieties that can boost your immune system:

• Reishi

• Cordyceps

• Shiitake

How to prepare:

Eating wild mushrooms can be easy and delicious. Try adding medicinal mushrooms to your favorite stir-fry, blending them into a soup or stew, or roasting them in the oven with a gentle coating of olive oil and salt. For a potent source of mushrooms to boost your immunity, consider taking a dietary supplement of a wild mushroom blend.

7. Probiotics

Probiotics are live strains of healthy bacteria and yeast that are good for your digestive tract, microbiome, and immune system. Research shows that probiotics enhance your immune function through supporting a healthy and strong intestinal lining, keeping the bad bacteria from entering the bloodstream and, therefore, supporting the overall health of the immune system.

You can get plenty of probiotics from your diet by eating a wide array of fermented foods—such as yogurt, cultured vegetables, miso, and apple cider vinegar. Or explore a potent probiotic supplement to ensure your levels are abundant.

There are many ways to enhance your immune system and stay healthy all season long. In addition to the recipes and immune enhancers described above, here are two more keys to staying healthy and strong:

1. Manage your stress level.

2. Get enough sleep.

Both sleep and stress management are foundational for a healthy body and mind. Try these daily practices to ensure your stress is low and your rest is deep

:

• Meditate. Meditation has been shown to relax the nervous system and decrease symptoms of stress.

• Take a warm bath. By increasing the body temperature in a warm bath, your body relaxes more easily, helping you fall asleep at bedtime.

• Get some extra sleep. Studies show a good night’s sleep can increase the immune response in your system.

• Diffuse essential oil of lavender in your room. Aromatherapy can set the tone for relaxation and deeper rest.

Feeding your body immune-boosting ingredients, minimizing stress, and getting deep rest can help prevent those unwanted sick days—allowing you to feel healthy and ready to enjoy the beauty of the changing seasons.

Here’s to strong health and vitality!

Sue

CACAO BITES

CACAO BITES

One of my personal favorite superfoods on the planet, cacao gives you a nice boost of energy while also fueling your cells with more antioxidants than any other food. 

These may be just the satiating superfood bites (full of healthy fats) that you will be delighted to include in your snacking life.

{SOAKED & ROASTED} CRISPY NUTS

{SOAKED & ROASTED} CRISPY NUTS

Why soaked and roasted you may ask? 

First they really do taste better. Second, soaking the nuts overnight releases the Phytic acid and lectins making them so much less inflammatory and easier on your digestion. 

It may sound like a big chore, but in reality, the time to do this is approximately 3 minutes. Trust me, a 3 minutes well spent!

P.S.  Try it with any nut. 

DIY ENERGY BARS

DIY ENERGY BARS

Quick and easy energy bars (minus the sugars and processed ingredients) will fuel your body with sustainable energy, while keeping your blood sugar balanced this spring. 

Filled with healthy protein and fat with just the right amount of sweet you will be so glad you have these to nosh on all week long!

6 HERBS TO BOOST YOUR IMMUNITY

Originally Posted on Chopra.com

With winter comes a rise in common infectious illnesses such as colds and flu. Stay healthy this season by keeping your immune system strong. Keep reading to learn about six immune-boosting herbs and how to use them.

During the winter months, you may notice an increase in common illnesses such as the flu, and cold-like symptoms, including respiratory infections, strep throat, congestion, and fevers that may be related to a weakened immune system.

Nourishing your body with immune-boosting foods, getting plenty of sleep and rest, and adding in some immune-boosting herbs are essential ways to keep you and your body feeling healthy and strong while reducing your chances of getting sick.

There is a growing body of scientific research supporting the benefits of some of the most popular herbal remedies that have been used for thousands of years. Herbs aren’t only useful for cooking your winter savory stews. Many of these winter herbs can help you fight off common wintertime colds and flus, decrease your symptoms, and even shorten the duration of an illness altogether.

Keep reading to learn some of the most effective immune-boosting herbal remedies, as well as some of the best options for how to use them. Be sure to check with your health care practitioner to ensure that these options are appropriate for you.

1. Echinacea

Echinacea is not a single herb but is actually a genus, or category, of nine herbaceous flowering plants that are commonly called coneflowers and are native to North America. The different species of echinacea, as well as their different parts (flower, roots, and extracts), have different uses and varying benefits. Three species of Echinacea— E. purpurea, E. angustifolia, and E. pallida—have been used for centuries by indigenous people of North America to treat respiratory tract infections, the common cold, coughs, bronchitis, and other illnesses. Studies have found that when used swiftly after the onset of cold or upper respiratory symptoms, some kinds of echinacea extracts can help decrease the duration and severity of those symptoms.

Echinacea is well known for its immune-stimulating effects. Research shows the best results for boosting immune function come from the E. purpurea form of echinacea, prepared as a tincture.

Echinacea also has anti-inflammatory properties, as well as antiviral and antimicrobial effects. One study showed that some forms of echinacea extracts can be beneficial in the treatment of viral respiratory infections (including a Tamiflu-resistant strain).

Echinacea also contains antioxidants, making it a powerful, protective, and strengthening remedy to include in your healing kit of cold and flu remedies.

2. Goldenseal

Goldenseal (Hydrastis canadensis) is a popular natural remedy found in most holistic pharmacies, apothecaries, and health food stores. European settlers learned of goldenseal from Native American tribes, who used it for the treatment of gastrointestinal (GI) issues, inflammation, urinary tract infections, and other infections.

Goldenseal has also traditionally been used as an expectorant for common respiratory infections such as pneumonia and whooping cough.

Try goldenseal as a tincture, tea, powder, or capsule. As always, be sure to check with your doctor or health care practitioner to ensure that goldenseal is a good option for you.

3. Osha Root

Osha root (Ligusticum porteri) is a gnarled, dark-brown root that comes with a strong earthy, medicinal scent. It grows in the Rocky Mountains of Colorado and New Mexico and has been used by Native Americans for many different symptoms and ailments. Fresh osha root was traditionally used by the Apache in ceremonial tobacco blends, as well as to soothe the throat and lungs, and to loosen phlegm in the chest. Osha root is commonly used to treat sore throat, flu, bronchitis, pneumonia, the common cold, and other conditions.

Once prepared, osha has a strong and spicy flavor that, when brewed into a tea, warms and soothes the throat as it goes down. One study has found evidence that osha root may strengthen immunity while also protecting against oxidative damage to cells.

Try boiling chopped and washed osha root into a soothing tea. You can also take osha root in a capsule, or use it cured in a tincture.

4. Elderberry

In 400 BCE, the Greek physician Hippocrates described the elderberry tree as his “medicine chest.” Many classical healers of this time considered the elderberry to be one of the most healing plants found in nature. Long before modern antibiotics were available, healers considered fresh elderberry an integral ingredient in any cold or flu remedy.

The dark purple berry known as elderberry (Sambucus nigra L.) is known for its immune-boosting benefits. Research has found that elderberry can significantly reduce the duration and severity of cold symptoms. Additionally, one study concluded that elderberry has antiviral properties, which can make it a beneficial addition to your cold and flu protocol. This study also found that those participants who took elderberry experienced a significant reduction in the duration of their flu symptoms.

Try elderberry in a capsule, in a tea, in a syrup, or in a tincture.

5. Oregano

You may think of oregano simply as one of the herbs you use to flavor your spaghetti and pizza sauce or marinade meat dishes, but did you know that oregano is also a powerhouse immune booster?

Oregano contains potent essential oils, which are known for their antimicrobial, antiviral, and antifungal properties. One study found that oregano oil is effective in fighting clinical strains of E. coli and P. aeruginosa bacteria, supporting the use of oregano oil in treating bacterial infections.

The essential oil of oregano is most safely taken in a capsule, as the flavor is intense. When taken straight, one drop (even in water) may burn the back of your throat as the oil goes down. As with any essential oil, do not ingest directly. Try using one to two drops in a large pot of soup or stew for delicious flavor and an immunity strengthener. Alternatively, take oregano essential oil as a capsule or diffuse in an aromatherapy diffuser.

6. Astragalus

Astragalus, a member of the legume family, was originally grown in Asia and is used in Traditional Chinese Medicine. There are many astragalus species (approximately 2,000 to 3,000). This primary medicinal species most often used is called astragalus membranaceus.

Astragalus is rich in saponins, a class of chemical compounds found in many plants, which are known for their positive effect on the immune system. Research suggests that astragalus increases immune response in white blood cells.

Astragalus is most often administered as a tincture, capsule, or in whole, dried slices of root that can be added to soups or teas.

How to Take These Herbs

The three primary ways to take the aforementioned roots and herbs are in the form of a brew, tincture, or distillation.

1. Brew: Always choose high-quality, fresh herbs whenever possible. Use the leaves, flowers, or finely chopped stems and roots. Use a ratio of one tablespoon of herbs to approximately one cup of water. Place the herbs and water in a covered pot and bring to a simmer. To steep a strong herbal infusion, keep the lid on while simmering, stirring the herbs frequently. Steep medicinal herbs for approximately 15–20 minutes. Strain well and drink. Store herbal tea in a glass jar in the refrigerator. For optimal potency, keep the herbal infusion for no more than 24 hours.

2. Tincture: To make a tincture, the herbs are soaked in either alcohol or glycerin for a number of weeks to extract the active components of the fresh herbs. Tinctures can include various cuttings from the plants (roots, stems, flowers) and are usually taken orally under the tongue by using a dropper. Most health food stores, herbal apothecaries, and natural pharmacies carry wide varieties of tinctures for various medicinal needs. Many tinctures are also available online for purchase. Tinctures are not regulated by the FDA.

3. Distillation: An essential oil is the oil of a plant, distilled down into a concentrated oil that is extremely potent. Most essential oils are extracted by distilling a plant’s oils using steam. Essential oils are most often diffused or applied to the skin using a carrier oil, or ingested (though not oils are safe to ingest).

When using essential oils, always start with small amounts to ensure you do not ingest or apply too much at once, which can lead to skin irritation or allergies. Try adding essential oils to a carrier oil (such as coconut oil) before applying directly to the skin.

Most of these herbs are easy to grow in your own backyard, which is why cultivating your own herb garden can be very beneficial. By growing herbs yourself, you can rely on having fresh herbs when cooking soups and stews, as well as herbal remedies for preventive health care and when you’re under the weather. The ones listed above are just a few options - there are so many other herbs you can also grow in your own backyard or windowsill

Many of today’s popular herbal remedies have been used for centuries to boost immunity, diminish symptoms and duration of colds and flus, and keep the body in an optimal state of health and well-being. Exploring what works best for you and your family while gathering what you will need to do so, can have a powerful impact on how you get through the most immune-challenging time of the year.

BIELER'S BROTH

BIELER’S BROTH

Invented Dr. Henry Bieler, author of the famous book, Food Is Your Best Medicine, this plant-based is medicinal soup.  

Dr. Bieler felt that this specific combination of vegetables was ideal for restoring acid-alkaline and sodium-potassium balance to organs and glands, especially the sodium-loving adrenal glands which suffer under stress.   Bieler’s broth is a wonderful remedy for those under stress or wanting to strengthen their immune system.

GINGER TURMERIC COCONUT BONE BROTH

GINGER TURMERIC COCONUT BONE BROTH

Start with your free-range chicken bones, add in the medicinal flavors of ginger and turmeric (some of the best immune boosters), combine with creamy coconut milk, and I promise you could sip this for days. 

Feel free to make it into a soup by adding chicken and veggies.

This is my very favorite bone broth recipe and I am so glad to share it with you today.

Ginger: Ginger belongs to the same family as turmeric (Zingiberaceae) and has a similar root-like appearance but is lighter in color. Ginger also contains a high level of antioxidants, along with some notable antimicrobial and antibacterial properties that will keep you stay healthy.

Turmeric: Turmeric is the powerful ingredient that gives curry its bright yellow color and contains the healing compound curcumin. It also boasts an excellent ORAC (Oxygen Radical Absorbance Capacity) value of 127,068—a measure of the antioxidant content of foods. The antioxidants in turmeric, including polyphenols, flavonoids, and vitamin C, are a wonderful boost for your immune system.

ALKALINE BROTH

ALKALINE BROTH

I learned of this plant-based broth in the early 1990's from Dr. Charley Cropley and I have been making it ever since.  There are so many delightful veggies in this simple yet potent and medicinal broth that will alkalize your body and nourish your cells.

Honestly, my favorite way to enjoy this to sip on some first thing in the morning while I sit and do my morning journalling or meditation.  

I hope you enjoy this one!  A beautiful example of food as medicine!

BEET COCONUT BISQUE

BEET COCONUT BISQUE

If you are looking for a stunning pink soup to add to your table that is packed with phytonutrients and antioxidants PLUS tastes fantastic this soup is for you.

Creamy with coconut milk, a balance of earthy sweet (from the beets) and salty (from broth and sea salt) and blended into a kind of pink perfection, I hope you love this one as much as I do!

{VEGAN} CREAM OF BROCCOLI SOUP

{VEGAN} CREAM OF BROCCOLI SOUP

This one reminds me of my childhood. Cream of broccoli soup was always a favorite of mine. This version is dairy free, full of a variety of potent greens, and yummier then you can imagine.

HORN OF THE MOON PUMPKIN PIE

I have been making this recipe since I first moved to Boulder in 1995, and was gifted the Horn of the Moon cook book by a friend.

I have altered and adjusted the ingredients over time to make, what I consider, the ultimate in pumpkin pies. I hope you like it!!

WARMING PALEO GRANOLA

The warming flavors of fall fare are infused into this delicious paleo (grain-free) granola. Top with your favorite milk or yogurt and you have yourself a simple and quick breakfast of snack.

So simple to make, and so great to have ready to go!

Cinnamon: Cinnamon is a powerhouse ingredient that boosts the chromium levels in your blood, an important nutrient that helps with blood sugar regulation and stability.

Ginger: Ginger is known for its medicinal properties including a high level of antioxidants and antimicrobial elements. Research shows that ginger is a highly antimicrobial food.

Nutmeg: Another tasty and warming fall spice that soothes indigestion and increases immune function.

Cozy up with this delicious bowl of goodness!

ROSEMARY TURKEY MEATBALLS & SQUASH NOODLES

This yummy one pot meal is the perfect mid-week pleaser. In less than thirty minutes, you can delight your palate and your people with fall flavors and fare!

Rosemary: A healing herb that is full of antioxidants and anti-inflammatory properties. Rosemary is said to also ease stress and uplift your mood.

Squash: Hard shell squash is high in vitamin C, vitamin A, calcium, and iron. Eat it often for a healthy immune system, strong bones, and to prevent anemia.

Need a vegetarian option? Check out our favorite mushroom ‘meatball’ recipe here.

WHOLE ROASTED CAULIFLOWER WITH CHIMICHURRI

Tasty, super simple and so pretty. Feel free to slice your cauliflower into pretty steaks and serve with this delicious and mouth watering Chimichurri

There are simply thousands of reasons to eat more cruciferous vegetables. Cauliflower, and many others in the Brassica family, are known for outstanding health benefits.

One of my favorites is from a Journal of American Medicine study where it was shown that five servings per week of brassica (broccoli, cauliflower, kale, Brussels sprouts, watercress, cabbage and radish) arrest the growth of breast cancer cells!

Eat your brassica friend!

MINI FALL FRITATAS

Why not make your eggs seasonal too? These delicious fall fritatas are tasty and full of mouth watering fall flavors. The best thing about them? Breakfast gets prepped for days.

I know you have busy mornings like me! One of the easiest ways to ensure my mornings are going to go smoothly (which then transfers into the rest of my day) is with an easy and healthy breakfast.

Feel free to explore the many flavor profiles possible here, but know the leek, tomato, goat cheese and mushroom versions are mouth watering!

These mini fall fritatas are easy to batch prepare, portable, tasty and full of good proteins and fats.

FUN FACT: Did you know when you buy pasture raised eggs (free range) the eggs are higher in vitamin D because they are exposed to more sunlight. Be sure to source your eggs consciously choosing pasture raised and hormone free.

{GRAIN FREE} PEAR GINGER CRISP

These two fall flavors are my favorite together. Juicy fall pears with warming spicy ginger. What could be more warming and delicious. There is always room for guilt free comfort food in the Boulder Nutrition Kitchen.

Pears are known in Traditional Chinese Medicine to support strengthening the lungs as the weather changes.

Ginger is a warming superfood that has immunity boosting properties as well and soothing for the lungs and digestion.

Grain free to keep it gluten free, Paleo and Keto friendly!

I hope you enjoy this yummy fall treat.

Why I Tried the Keto Diet + What Happened

"TO EAT IS A NECESSITY, BUT TO EAT INTELLIGENTLY IS AN ART"

Over the past few years, my work led me to a writing position with the Chopra Center, which has had me knee deep in health research.


Amid my hours reading through health journals and medical studies, the ketogenic eating style (and its many benefits) kept popping up over and over as a scientifically recognized and effective healing approach for many of the most common health issues of today.


Have you heard of KETO?


At its core, the ketogenic diet (“keto” for short) is a macronutrient ratio that is high in good quality fats, moderate in protein, and low in carbs, with really no room for sugar at all.


Ketosis is when the body burns fat for energy (instead of sugar).


The ketogenic diet was originally developed in the 1920’s for children with epilepsy and can be –– if done wisely –– very healing for the body on a number of levels.


Inspired by the research, I personally decided to give it a try. to see the impact with some of my own health challenges.


Subsequently, I put a little Boulder Nutrition spin on it, to make it work even better.


I coined it ‘The KONSCIOUSLY KETO Approach’


The results were pretty astonishing, which is why I'm excited to share my story with you today!

WHY I TRIED THE KETO DIET + WHAT HAPPENED

Each of us has our own bio-individuality.  What works for one person, may or may not work for another. We all also come with our own ancestry, genetics, family history and constitutions.  What all of this means is truly that we are all unique.  

That said, I wanted to share with you my personal experience in eating (and living) the KONSCIOUSLY KETO approach.

WHAT IS THE KONSCIOUSLY KETO APPROACH:

There are many variations of the ketogenic diet. There are also many common misunderstandings out there when looking at navigating such a change on one’s own.  

In fact, I have heard many people interpreting the ketogenic diet as one that is very meat focused (similar to the Atkins diet), a drastic diet tactic, and even an impossible mission to endure.

In my exploration, I wanted to ensure that I could eat some plant-based meals, have a heavy alkalizing and plant focus, pick high quality ingredients and sourcing, and ensure it is user friendly and do-able in my busy life.

While what works for one person may not work for all people is surely a principle that I stand behind, there are some biochemical universals that I want to address here, so you understand how KONSCIOUSLY KETO works and why. 

THE SIX PRINCIPLES OF THE KONSCIOUSLY KETO APPROACH:

• Plant focused and alkalizing: Plants are the most alkalizing foods you can eat. Alkalizing your body (how it is supposed to be) ensures that your cells are functioning optimally and that you feel healthy and vital.

• Based in ancient nutrition: Eating this way is derived from the hunter-gatherer approach to eating, which is heavily programed in our DNA.

• Full of natural Healthy Fats: When we get enough healthy fat, we feel satiated, calm, energized and balanced.

• Konscious: Choosing our foods konsciously is, what I consider, an integral aspect of healthy eating and living.

• Hydrating: Our bodies need adequate hydration to function. Dehydration is a primary cause of low energy and fatigue. Smart hydration (including electrolytes) makes a big difference.

• A mind-body approach: Our lifestyles, our self-care, and how we move through our days is integral to our health — body, mind and soul. I was sure to include some of my favorite mind-body practices daily.

There are a few areas of my health that I have been focussed on lately –– some of which are more elaborate than others.

Here is what happened when I put the KONSCIOUSLY KETO approach into practice:

Hypoglycemia:

Many years ago I was diagnosed with severe hypoglycemia.  Hypoglycemia is an extreme sensitivity to sugar that becomes dangerous when blood sugar levels dip extremely low.  Hypoglycemia is exacerbated when one eats high glycemic foods, processed sugars, or doesn’t eat enough food altogether. 

Managing hypoglycemia was an anomaly for me for many years, especially as a young child.  Growing up in the 80’s, I surely ate plenty of refined carbohydrates — hello Cheerios — and sugars (a primary part of our diet at the time) and I was constantly in a blood sugar crisis.

As I got older, I was able to learn to manage this better with the blood sugar  knowledge to eat more protein and fat — therefore keeping my blood sugar more stable.

Eating KONSCIOUSLY KETO has made even more of a difference.  My blood sugar has been solidly stable, and I feel more balanced and even higher in energy than ever.  No blood sugar crashes and none of the symptoms that come with them –– cold sweats, quick drops in energy, migraines, shaky ravenous hunger, fatigue and grumpiness.

Thoracic Outlet Syndrome:

Over the past couple of years, I have noticed some morning stiffness in my hands, primarily my right hand. After a visit to the specialist, I was diagnosed with Thoracic Outlet Syndrome (a condition similar to carpal tunnel but involving three compressed nerves instead of one).

After testing the KONSCIOUSLY KETO approach, I noticed my left hand completely self-resolved and my right hand improved approximately seventy-five percent. This is directly related to inflammation.  KONSCIOUSLY KETO is very anti-inflammatory because when the blood sugar is stable, and there is minimal sugar in the body, we can automatically go into an anti-inflammatory state. High blood sugar sets off an inflammatory cascade (tracked by markers in the blood) that exacerbates systemic inflammation in the body.

Hashimotos:

Hashimotos is an autoimmune condition of the thyroid which can mimic hypothyroidsm.  Almost every woman (and a couple of men) in my family has the antibody. I wanted to test out the the KONSCIOUSLY KETO approach to see how it would affect my blood work in relationship to my thyroid. The results (also tracked through my blood) were amazing. Although I will always have the antibody, I currently have no symptoms nor any activation of the autoimmune disease.

I found this study that illustrates it well:

The study looked at 180 people with Hashimoto’s, over the course of 3 weeks, who were randomized to receive the ketogenic diet vs. a standard low-calorie diet. The 108 ketogenic patients ate the study diet, while 72 patients served as the control group and followed a low-calorie diet without any food restrictions or guidelines. Thyroid antibodies (Thyroid Peroxidase antibodies (TPO antibodies), Thyroglobulin antibodies (TG antibodies) and anti-microsomal antibodies), TSH, free T3, free T4 as well as body weight, mass, and composition was measured before the start of the study and after the study ended 3 weeks later in both the study group and the control group.

After just 2 days the results showed a great improvement. 

• Thyroglobulin (TG) antibodies dropped by 40% 

• Thyroid Peroxidase (TPO) antibodies dropped by 44%

• Anti-microsomal antibodies dropped by 57%!! 

This shows a notable improvement in symptoms after just 2 days!

Migraines:

Due to my hypoglycemia, for years I have struggled with blood sugar migraines. This is a common side effect of hypoglycemia.  When my blood sugar dips too low, I often get blurred vision and some tingling in my hands, followed by a migraine –– in that order, like clockwork . Eating KONSCIOUSLY KETO has helped this condition diminish immensely because my blood sugar stays so stable.  

Body Composition:

Toning up and feeling strong in our bodies is something most of us want. The eating and movement plan you see here has directly helped me lower my percentage of body fat, build lean muscle and feel better in my body than I have in years.  This is not just about the number on the scale. This is more about muscle mass, tone, strength, and energy.  During my pilot run I was tracking my body weight, composition, muscle mass, water etc with a body composition analyzer called the InBody 370.

I have never felt better than I do following the KONSCIOUSLY KETO plan. I have begun to make it my regular go-to eating style with some maintenance plan adjustments and some carb-cycling every couple of weeks.

As always, I would love to support you in creating a sustainable and supportive health plan for yourself where you can live your strong, radiant and vital self to the fullest.

Fine tuning our eating is something that is always at our fingertips as we continue to change and transform. Our eating (and our self-care) can match exactly what we are working on in our health and what we want for ourselves for the long term!

Would you care to join our September 15th KETO KLEANSE group? I discounted the price for this round because, ya know…we have all been through kind of a lot lately!

I would love to have you. You can find out all of the details and register HERE.

If you have any questions, feel free to email me (sue@bouldernutrition.com) or drop them in the comments below.

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THE DATA

As promised, here’s a little of the data I have found on many of the ways ketogenic eating may help you too!

If you are anything like me, you like to know the science behind what you are doing with your body and your health. There is a lot of hoopla out there, and just so you know, not all hoopla is scientifically sound. While there is so much well-rounded research on the ketogenic diet, I wanted to be sure to highlight some of the most relevant and revolutionary results for you.

Along with my assistant, Anne Crosby, I went a little research ballistic, and luckily, distilled down some of the most important takeaways from our wide angle lens of research.

Therapeutic use for disease 

One study showed a review of ketogenic eating and an overall improvement in weight loss, cardiovascular disease, Type II diabetes, epilepsy, Alzheimer’s, Parkinson’s and multiple sclerosis.

One case study showed how the ketogenic diet and high doses of vitamin D3 intake (10,000 IU/day) led to changes in some biological markers of breast cancer.

This study examined the effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes. Lifestyle modifications using low carbohydrate interventions is effective for improving and reversing type 2 diabetes.

Weight Loss Related

One study looked at long-term effects of a ketogenic diet on various physical and biochemical parameters in obese patients. The ketogenic diet acted as a natural therapy for weight reduction in obese patients and there was a significant decrease in the level of triglycerides, total cholesterol, LDL cholesterol and glucose, and a significant increase in the level of HDL cholesterol (the “good” cholesterol) in the patients. 

A study done with military personnel on an extended ketogenic diet showed remarkable weight loss and improvements in body composition, including loss of visceral fat, without compromising physical performance adaptations to exercise training.

A study on ketosis and appetite-mediating nutrients and hormones  after weight loss showed that circulating ghrelin (the hunger hormone) and subjective appetite which typically accompany dietary weight reduction were reduced when participants were in ketosis. 

Brain Health

Researchers at UCSF have found that ketogenic diets may lower inflammation in the brain through multiple mechanisms. 

MCTs and Ketogenic Eating

This study found that a diet rich in medium chain triglycerides (MCTs) resulted in a greater loss of adipose tissue compared with long chain triglycerides. MCTs may be considered as agents that aid in the prevention of obesity or potentially stimulate weight loss.

Mental health

One study suggests that a ketogenic diet may have an antidepressant effect.  

7 MINI TO-DO'S THAT WILL MASTER YOUR OXYTOCIN AND LOWER YOUR STRESS.

The Anti-Stress Hormone + How To Increase It

Sometimes I geek out on biochemistry –– those chemical processes that prompt how we move through life.


Our biochemistry drives our behavior.


Each day, our stress hormones (cortisol and adrenaline) run through our bodies influencing many of our imperative functions –– including metabolism, energy, blood sugar, sex drive and sleep.


When our stress hormones are in balance, we feel generally strong, resilient, positive, and joyful.


When our stress hormones are out of whack things tend to go awry:

• We may try and try and try some more to manage our anxiety, or our high levels of overwhelm and simply find it to be a losing battle over and over again.

• We may wake up in the middle of the night with our minds spinning and lie awake (in a panic) for hours.

• We may notice our high levels of stress are destroying our eating ––we crave sugar, french fries and/or a couple extra glasses of pinot to take the edge off.

• Our thoughts are a hot mess! We may blame ourselves for not being more resilient, strong and grateful.

All we are doing is trying to cope. 🙈


Have you heard of oxytocin (also known as the love hormone)? Oxytocin promotes connection, bonding, and closeness.


Today I want to tell you why oxytocin is my favorite hormone (and maybe the most important of our time!).


Not only is it the feel good, warm and fuzzy, cuddle hormone, but oxytocin also keeps us calm, lowers inflammation and most importantly balances out our cortisol –– the sneaky, chronic and destructive stress hormone that has most of us in a tailspin.


If you are like me, you would most likely prefer your oxytocin be higher than your cortisol –– to relieve chronic states of stress, higher levels of depression and/or anxiety, extra weight gain, and uncontrollable cravings.


The good news is that you can create more oxytocin in your life.


Want to know how? I've got some answers for you today:

 7 MINI TO-DO'S THAT WILL MASTER YOUR OXYTOCIN AND LOWER YOUR STRESS.  

 

Not only are these simple, do-able and user friendly to-do's, but they are so very pleasurable, because oxytocin elevates our pleasure –– so feel free to let it fly!

1.     EAT OXYTOCIN PROMOTING FOODS

Yes! You can eat yourself into a more positive and calm state. Balanced-blood sugar, loads of tryptophan rich foods, healthy fats, antioxidants and B vitamins to support your brain chemistry result in higher level of serotonin, higher levels of oxytocin and lower levels of stress.

Be sure to check out the following calming superfoods to feed your body into a more oxytocin induced biochemical state.

• Dark chocolate (specifically raw cacao)

• Black sesame seeds

• Avocado

• Fig

• Quinoa

• Cashews

• Walnuts

• Brazil Nuts

• Wild Salmon

• Spirulina

• Sweet Potato

• Berries

• Wild Mushrooms

• Yerba mate

• Pomegranate

• Organic Turkey

• Whole milk yogurt or kefir

• Eggs

• Bananas

2.     TAKE OXYTOCIN PROMOTING SUPPLEMENTS

There are several (high quality) supplements that encourage the release of oxytocin.  On a biochemical level, there are many ways to boost you up. Here are a few to explore.

• Vitamin D

• Vitamin C

• Magnesium

• Chamomile

• Melatonin

• B vitamins

• 5HTP

• Tryptophan

• L-Glutamine

• GABA

• L-Phenylalinine

• L-Theanine

** often times you can find a blend of many of these supplements that will . support your oxytocin. If you need a little help, let me know. Check out our online apothecary HERE

3.     ENJOY OXYTOCIN PROMOTING MIND-BODY PRACTICES

While it may seem like your monkey mind is not on your side at times when it comes to calming and uplifting your spirits, try these mind-practices to boost your oxytocin and shift yourself out of your habitual stress response.

• Meditation

• Yoga

• Gratitude practice

• Have a good cry

• Personal reflection

• Positive affirmation

• Long deep breaths (to engage to calming side of your nervous system)

4.     CONNECT AND BOOST YOUR OXYTOCIN

Oxytocin is often called the love hormone, the cuddle hormone and even the connection hormone.  Being close to another person elevates our oxytocin.  Try these relational tips and see what happens.

• Hug someone

• Laugh

• Connect with your friends

• Call a loved on on the phone

• Give or receive massage

• Orgasm

• Give a stranger a compliment

• Snuggle your pet

• Enjoy a romantic meal with your partner

5.     MOVE YOUR BODY TO ELEVATE YOUR OXYTOCIN:

When you move your body, you secrete endorphins and oxytocin. These hormones enhance your brain chemistry and are also the primary reason that folks tend to exercise to relieve stress. While cardio works well, you don’t have to go to the extreme, join a gym or become a hard-core athlete. Moving your body in a variety of ways will suffice.

• Dance

• Hike in nature

• Swim

• Go on a bike ride

• Do some cardio

6.     GET OUTSIDE AND SOAK UP SOME OXYTOCIN:

Being outside correlates to higher levels of oxytocin. Soak up some sun. Listen to the sound of nature –– birds chirping, rivers rushing, frogs croaking. The connection hormone is also about connecting to nature.

• Try forest bathing (sit and enjoy nature while doing nothing)

• Camp in the woods

• Read a book in the sunshine

• Sit by a river

• Garden

• Enjoy your lunch under a park tree

• Have a bonfire

• Sit at an outdoor dinner table

• Sunbathe

7.     GIVE FOR THE LOVE OF IT:

We are social creatures and we are wired to help one another. Giving is a neuro-pathway that has been shown to be a powerful way to creating more joy and improving overall health.

• Help a friend

• Make a donation

• Volunteer with an organization that speaks to you

• Give advice (when warranted)

• Help a stranger change a tire

Handling a stressful situation the best you can (with the above knowledge in your back pocket) may help you navigate some of the most common automatic responses to stress that could lead to or exacerbate imbalances in your stress hormones.

Ultimately, you don’t have control of when or what stress life throws at you, but you do have power within your stress response that can be honed and sculpted over time to create a healthier and happier life.

I’d love to hear from you! What is one oxytocin boosting to-do you are going to try? Tell me in the comments below.

AVOCADO CHICKEN SALAD

Try this light and zesty favorite.  So much flavor, lightly creamy, a little lemon for a bright zing.  Oh so satisfying.

When you prepare this, be sure to prepare some extras, as this is such an easy grab-and-go favorite.  Put a dollop on your salad greens, enjoy with some raw veggies, or simply eat it as is!