Category: Tips & Tricks (Page 1 of 6)

I’m Into It: Instant Pot, Kitchfix Granola + Food Art

It’s been some time since I told you guys what I’m “into” on here, but I’ve been keeping the updates coming on Instagram, so make sure you follow my Instagram page to get the latest recipes and inspirational posts each week.

Today, I have three recommendations for you, and all of them are related to the kitchen!

  1. A gadget
  2. A snack
  3. Beautiful art

To say I’ve been obsessed with the first item is an understatement. For the past month or so, Bill and I have been looking for recipes that require us to use only one gadget and dirty only one pot. As much as I love to cook, I HATE to clean, so having a device that makes the clean-up process easy goes a long way with me.

Meet, the Instant Pot.

Instant Pot

I remember seeing people post about this gadget around this time last year, but I couldn’t figure out what all the fuss was about. “I have a crockpot,” I remember thinking to myself. “What’s so great about this instant pot thing?”

On Cyber Monday last year, the price went down so low that I had to snag one. Because I wasn’t totally sold even at that point, the Instant Pot sat in the box until August of 2017. I know I’m not the only one who does this! I’m going to bet that you have some boxed appliance collecting dust on a shelf or hiding so far back in a closet or cabinet that it’s not worth the effort to unearth it.

I can’t believe I waited so long to use this!

The Instant Pot has quickly become one of our top three must-have kitchen gadgets. Sure, it’s bulky and takes up a decent amount of space, but it makes cooking and clean-up SO SIMPLE. The Instant Pot is 7 kitchen appliances in 1: Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Sauté, Yogurt Maker and Warmer. It prepares dishes up to 70% faster than cooking them the conventional way. 

Here are just a few of the delicious recipes we’ve made with the Instant Pot. Each one made enough to fill three quart-sized mason jars, which means lots of leftovers and less time in the kitchen during the week:

Buy It: On Amazon (wait until Black Friday or Cyber Monday – it’ll be worth it!)

Kitchfix Paleo Granola

I first found out about these guys a few years ago at the Natural Products Expo in Baltimore. I liked that their granola had a lower sugar count than other granolas on the market and that it was a grain-free option. Some people really struggle to digest grains of any kind – even gluten-free ones – so having options for snacks and breakfast that don’t contain grains is a big deal.

Their grain-free granola is a satisfying snack (full of protein, fiber and healthy fats), a balanced start to your day, and a pantry staple perfect for parfaits and even topping your favorite dairy-free ice cream. They do not contain refined sugars and are always gluten-free, non-GMO (not genetically modified), and paleo.

My two favorite flavors are the Cocoa Sea Salt (also made with freeze-dried raspberries!!) and the Lemon Berry Chia. Other flavors include Original, Vanilla Berry, and Honey Pecan.

Buy It: Create an account at Kitchfix.com and receive 20% off your first order using the code NEW20. You can also buy Kitchfix on Amazon and use this zip code search to find where it is sold near you.

Marcella Kriebel Art + Illustration

I first found out about Marcella’s art at Artscape, an annual festival in Baltimore celebrating local art and artisans. I was drawn to her watercolor images of fruits and vegetables and knew I’d ultimately want to hang them in our kitchen once we renovated it.

Her prints are beautiful, unique, and full of vibrant colors. In addition to hanging them through our house (the Brassica and Rosaceae prints above are hanging in our kitchen and a pomegranate print is in our hallway), I’ve purchased these as gifts for other food lovers.

From her Illustrated Feast Watercolor Prints to greeting cards, frames, illustrated cookbooks and custom signs, Marcella has an incredible gift of turning food into art with paint and water. It’s amazing!

Buy It: Check out Marcella’s website or her etsy page.  It’ll be a feast for your eyes!

That’s what I’ve been into lately, my friends!

Let me know if you have an Instant Pot (and what your favorite recipes are!), whether you’ve tried Kitchfix granola and if you end up buying some of Marcella’s amazing artwork. I love hearing from you and what’s going on in your lives, so send me a note to let me know 🙂

How I Recovered from Epstein-Barr Virus (EBV)

Prior to February 2017, I had never heard of Epstein-Barr Virus (EBV). I had just been diagnosed with it after being sick for four months and not knowing why.

Fast forward seven months, and I know more than I ever thought I would about EBV because of the incredible coaching and guidance I have received from my nutritionist, Kasia Kines. An acute form of mono, EBV occurs more frequently in immunocompromised people, especially after periods of prolonged or intense stress or hormonal changes. The stress that had been accumulating in my life up to that point had nowhere else to go, so it took me down for the count.

As I wrote in a previous post, EBV has been a gift, even though it has been frustrating, confusing and overwhelming to deal with. Since sharing my story, multiple people have reached out to me asking me what I did to treat the virus and quiet it. The truth is, once you get EBV, you always have it, so once it’s been activated, you have no choice but to make some changes to your lifestyle. Most people have the virus in their body but never experience its activation. I had the perfect storm of circumstances come together to turn it “on”.

I’ve since learned how to calm it down, restore my immune system and get my energy back, and that’s what I want to share with you today. I’m forever grateful to my nutritionist, Kasia, for guiding me through this healing process. If you know someone struggling with EBV, tell them to contact her!

1) Rest

This was the most important thing I did.

And one of the toughest.

I had to prioritize sleep more than ever before. In the past, I could easily get a second wind at 10pm and just keep going until midnight reading, writing or watching mindless TV. After EBV, sleep was no longer a negotiable behavior. I consistently got about nine to ten hours of sleep each night in the three or four months following the diagnosis. My body needed additional time to recover and repair itself, so I gave it what it needed. Getting inadequate sleep suppresses the immune system and can trigger a cascade of hormonal changes, which can trigger EBV reactivation.

I also gave my body a break from movement. Any physical exertion at all seemed to set me back, so that meant no exercise for several months. Gentle walks and gentle stretching or yoga every now and then seemed to be okay, but my body needed to rest in every way, including physically. It took me almost six months to recover the vigor I once I had physically, which was frustrating but necessary. Since then, if I’m feeling mentally or emotionally run down, I am more aware, and I choose to be gentle with my body and movement on those days.

I love taking epsom salt baths, started reading even more than usual, wrote in my journal A LOT, listened to music, read my devotional, and was frequently diffusing calming essential oils like lavender and frankincense.

2) Slow Down + Create Space

Yup. This sucked. I didn’t want to do it. I thought I could keep being superwoman and superhuman.

EBV was the only thing that got my attention and made me take changes to my life seriously. Hormonal changes due to stress and even that time of the month can trigger EBV, so reducing stress is super important.

Prior to the virus, I would jam pack every day and week with as much excitement as I thought I could handle. Sometimes that meant four speaking gigs in one week, often with new content. I had no idea how exhausting that was for my mind and body, even though I love speaking. I had to email my boss and our CEO letting them know the seriousness of the virus and asking for support in terms of time and staffing. I knew I had to protect my calendar, which meant no more than two speaking gigs in any week. Period.

Slowing down meant saying “no” to people, late night socializing and exciting “opportunities”, so I could take care of myself and respect my need to create space in my life.

I’m still working on this, but I am so much more aware when I’m heading in a not so good direction that I catch myself before I go off the deep end. I also started seeing a therapist to start processing and working on some of the emotional and psychological factors that cause me to run myself into the ground. I know I have a lot of emotions inside that I have not acknowledged or addressed that send me into a spiral, and I am committed to getting to the root of them, too!

3) Connect to Community

As someone who finds it easy to be alone and crawl into a hole when I’m feeling down, I’ve learned in the importance of reaching out to people and bringing them into the muck with you. I can’t tell you the number of people who were praying for me, with me, and over me during this time.

I felt like there was an army of love behind me, pleading for my healing.

There were multiple days when I was at an 8-session spiritual gifts training at my church and was so sick I just sobbed out of desperation and pain, and people weren’t repelled by it; they came closer to me. When I was at my worst, people were checking in on me, asking how I was doing, sending sweet text messages, and stopping by to see me. I’m so grateful for all of the people who loved me so well through this period of time.

If you’re going through a difficult illness, REACH OUT to people. ASK FOR HELP. BE VULNERABLE. It’s one of the best things I ever did and that lesson has stuck with me ever since. I feel closer and more connected to my friends and larger community than ever before.

What a gift.

4) Supplement***

Kasia was incredibly helpful and knowledgeable in this area. She was in the process of finishing her final PhD project for a degree in Functional Nutrition and had selected EBV as her topic of choice. Lucky for me! She put me on antiviral, immune-boosting, energy-restoring supplements, which I have listed below.

Exact dosages should be determined by a healthcare provider with experience with EBV.*** For that, Kasia has no equal.

  • Licorice Root Extract (NOT Deglycyrrhizinated Licorice): One of the strongest anti-viral foods out there, I took this every either in the form of tea or a capsule from Vital Nutrients. Licorice root is contraindicated for people with hypertension, as it increases blood pressure. My favorite tea brand is Buddha Teas Licorice Root tea. I buy it at MOMs Organic Market.
  • Selenium: strengthens and protects the nervous system; antiviral
  • L-Lysine: strong antiviral amino acid
  • NAC: anti-replication of the virus and cell system support (energy)
  • Vitamin D3 + K2: increases energy levels and immunity, boosts mood and balances hormones; antiviral
  • B-vitamin Complex: supports balanced moods, healthy energy levels, and the nervous and immune systems
  • Vitamin B12 (methylcobalamin NOT cyanocobalamin – read the label): strengthens the nervous system and increases energy
  • Omega-3 fatty acids: prime modulator of inflammatory hormones
  • CoQ10: a natural antioxidant synthesized by the body that can improve energy production in cells
  • Magnesium: anti-inflammatory for nerves; nerve calmer; reduces constipation
  • Vitamin C: strengthens immune system and flushes out EBV toxins from the liver
  • Vitamin A: immune system support
  • Turmeric: active ingredient curcumin helps strengthen the endocrine and central nervous systems
  • Probiotics: digestive system support. Make sure to get these from foods like naturally fermented sauerkraut (HEX Ferments, Farmhouse Culture, Bubbies brands). Otherwise, use a high quality probiotic with a variety of strains (at least 8 different kinds) and 10-50 billion CFUs.

A few other supplements and herbs I didn’t use that can be helpful are red marine algae, nettle leaf (get in tea form), 5-MTHF, lemon balm (tea form), elderberry, red clover, star anise, rose hip tea, cat’s claw.

***As with any health condition, especially one as serious as EBV, consult with a trusted health care provider. My choice would be Kasia!

5) Eat to Nourish and Heal the Body

Every bite I consumed was intended to calm the raging inflammation in my body and heal my digestive system. I was already dairy-free and gluten-free, which helped because gluten and dairy tend to be key triggers of autoimmune conditions and promote gut dysfunction. They tend to trigger EBV symptoms, too. I pretty much nixed sugar, alcohol, caffeine, corn (digestive irritant) and even eggs for a while because they can aggravate EBV, according to Kasia’s research.

Here are some of the main foods I consumed a LOT of because of their antiviral, anti-inflammatory, and gut-supportive properties.

Veggies: celery (whole plant and juiced), sprouts (I LOVE Potomac Sprouts Company sprouts), cilantro, spirulina, asparagus, spinach, artichokes, parsley, sauerkraut, fermented veggies, lettuces except iceberg, green beans, winter squash, zucchini, kale, sweet potatoes, cucumbers, fennel

Roots: garlic, ginger, turmeric (try this turmeric golden milk smoothie!)

Fruit: wild blueberries (try this blueberry avocado smoothie bowl), pears, bananas, red-skinned apples, blackberries, melons, raspberries, papaya, apricots, pomegranate, grapefruit

Other: coconut oil, bone broth, herbal teas made with licorice root, ginger, fennel, chamomile, nettle leaf, lemon balm, red clover or rose hips

That’s a wrap, my friends. I hope it helps you and anyone you know on a journey of healing autoimmune conditions or chronic illnesses like Epstein-Barr Virus. Be patient and give your body what it needs to heal, and it will respond.

Sending love and light to all of you!

The Secret Ingredients for Anticancer Salads

I didn’t eat my first salad until I was in college.

I liked vegetables but just couldn’t get excited about a plate of raw ones and was always grossed out by condiments and anything besides butter and parmesan cheese being on my food, so salad dressings were out.

Fast forward to my 30s, and I am a salad fiend! I love them and do what I can to make them exciting, colorful and delicious.

My husband is a teacher and was telling me about a potluck they recently had at his school. One of the teachers wanted to go in on a salad with him, and they were going to bring the standard lettuce + tomatoes + carrots + cucumbers with ranch dressing.

Now, as a disclaimer, I believe that eating fresh, whole foods, especially vegetables, is a wonderful idea. But what if you could supercharge your salads with more medicinal, disease-preventive, feel good ingredients??

This video from nutritionfacts.org has gotten me to think differently about salads, and I think it will do the same for you. It also reveals the #1 anticancer vegetable, so check it out!

Based on that video, I thought I’d share the template that I use to mix and match ingredients when making salads. I still include all vegetables but ordered them based on how cancer preventive they are, so use this as a guide for upgrading your salads.

The key with keeping salads exciting is to use a variety of colors, textures, and flavors. Based on this list, you can come up with endless combinations of beautiful, nourishing and delicious salads!

  • Base: spinach, kale, arugula, Romaine, spring mix, watercress, Bibb lettuce, red leaf lettuce, green leaf lettuce, radicchio, bok choy, endive
  • Veggies: broccoli, cauliflower, shredded cabbage, shredded brussels sprouts, scallions, shallots, onions, leeks, fennel, celery, peppers, beets, radishes, roasted sweet potatoes and other root vegetables, cooked asparagus, sun-dried tomatoes, tomatoes, cucumbers, carrots
  • Super food add-ons: broccoli sprouts (Potomac Sprout Co. is my favorite!), lentil sprouts, bean sprouts, hemp seeds, goji berries, mulberries
  • Chopped herbs: basil, parsley, cilantro, dill, oregano, mint
  • Fruit: berries are my go to but sometimes apples, pears or peaches fit the bill! Avocados are a great substitute for cheese (and they’re a fruit!)
  • Fermented Food: chopped sauerkraut, fermented beets (Farmhouse Culture), or kimchi. Adding these to your salad will enhance digestion and leave you feeling less bloated.
  • Protein: lentils, chickpeas, black beans, pinto beans, cannellini beans, chicken, salmon
  • Crunch: roasted chickpeas (Chickpeatos and Saffron Road are my top two brands), sunflower seeds, pumpkin seeds, slivered almonds, chopped walnuts, pecans or cashews
  • Dressing: check out over a dozen dressing recipes below, most of which include the all-star ingredient – GARLIC! My favorite brands of store-bought dressing are Tessemae’s and Bragg’s.

In the next post, I will be sharing 16 supercharged salad recipes, so you have some ideas for how to make this happen…and keep your salads exciting!

Apple Cinnamon Quinoa Breakfast Bowl

I just finished up teaching a two-part series about Healthy Meal Planning Made Easy at the Institute for Integrative Health. We had a great time and made some tasty recipes. I love showing how eating well can be easier, more fun, and delicious, and these classes are the perfect opportunity for me to do that.

I summed up my top healthy meal planning tips from week #1 in this post and shared links to over a dozen simple recipes, including the mason jar salad and tropical-inspired smoothie we made and sampled during the session.

In class #2, we focused on batch cooking, my favorite gadgets, the ultimate food storage guide, and my top tips for eating healthy on the go. Batch cooking is a technique of preparing larger quantities of simple foods that can be mixed and matched throughout the week. I love what Nutrition Stripped has to say about strategies for how do this in her Batch Cooking 101 blog post.

We kicked off the class with a sample of one of my favorite new packaged foods – Swapples – which is a new spin on a traditional waffle. Swapples are gluten-free, vegan, and paleo and can be used as the base of or topping for just about any meal. We tried the Tomato Pizza version, which I’d recommend dipping into marinara sauce!  For the “eating on the go” part of class, we also sampled one of my favorite real food snack bars – an Almond Cranberry Everbar.

We had fun playing with our food and making this easy 10-minute white bean, tomato and zucchini noodle saute. Two brave volunteers came up to help me spiralize the zucchini into noodles and did a great job! Want to get your own spiralizer? Check out this one.

Since one of the main concepts I wanted to introduce was batch cooking, we talked about how to use quinoa two different ways – one savory preparation and one sweet. If you prepare a big pot of plain quinoa (let’s say you cook 4 cups) at the beginning of the week, you can use it for a number of different dishes. If you’ve ever made a mistake cooking a batch of quinoa and ended up with a giant mass or unevenly cooked pieces, read this post that reveals the SECRET to cooking perfect quinoa…every time!

You can use it as the base of grain bowl like this Sweet Potato, Edamame & Quinoa Bowl that was a BIG hit. You could substitute it rice in a stir fry, toss it into a soup or stew or on top of a salad, or use it to make a breakfast bowl. Think of the quinoa as a substitute for oatmeal. Since it’s already cooked, this is a great way to save time in the morning. I’m going to experiment with other versions of this recipe that combine different ingredients, but this is a simple one to start with, so I hope you’ll give it a try!

Print

Apple Cinnamon Quinoa Breakfast Bowl

This tasty and easy breakfast is a great way to use leftover plain quinoa.

Course Breakfast
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2
Author Rachel Druckenmiller

Ingredients

  • 1 cup cooked quinoa
  • 1/2 cup almond milk
  • 1/2 cup unsweetened applesauce
  • 1/2 teaspoon cinnamon
  • 1 pinch ground ginger
  • 1/2 teaspoon vanilla extract
  • 1/8 teaspoon fine grain sea salt
  • 2 tablespoons almond butter
  • 1 tablespoon 100% pure maple syrup
  • 1/2 apple diced
  • 1/4 cup walnuts chopped

Instructions

  1. Combine all ingredients except apple and walnuts in a small saucepan on the stove over medium low heat, stirring until heated through and quinoa begins to thicken, about 8-10 minutes.

  2. Pour into bowls and top with chopped apple, walnuts, and, if needed, a light drizzle of maple syrup.

Recipe Notes

You can also top this dish with pumpkin seeds, sunflower seeds, chopped almonds or hemp seeds.

8 Tips for Eating Healthy on the Go

Would you be shocked to hear that almost 20% of meals eaten in the U.S. are eaten in the car?

Sometimes, when I share this statistic, people are surprised it’s not higher, but notice the word MEALS. We’re not talking about the occasional snack or latte. One out of every five meals eaten in this country are eaten in the car while we’re driving.

It’s as though we’ve made food one of our last priorities, settling for what is convenient above all else. In doing so, we’re bypassing the power of digestion by rushing through meals at the same time we’re operating a vehicle. We’re making quick feel-good food choices when we eat away from home, not realizing that we could just as easily pick a nourishing meal that tastes delicious.

I’m here to help. Because I’ve learned how to do it, no matter where I am. My hope is that applying these ideas will boost your confidence in making choices that nourish your body and brain and don’t break the bank. You’ll be able to walk away from the table feeling satisfied instead of stuffed.

It’s totally possible to eat well, even when you’re on the go as often as I am. Here are my top tips for how to make it happen no matter how busy your life is or where you’re traveling.

1) Become a Menu Detective

Restaurants use lots of creative language to get us to order certain items off the menu. But we can outsmart them if we know what those words mean. Take a look at the two lists below. One contains words that describe foods I do my best to avoid because of how I feel after eating them (not good) and the other is packed with adjectives that I opt for when I’m making a selection off the menu.

Eat This: Roasted, Baked, Braised, Steamed, Poached, Broiled, Grilled, Pan-Seared, Sautéed (ask for less oil), Stir-Fried (ask for less oil)

Not That: Creamed, Fried, Smothered, Tempura, Crispy, Breaded, Charred

If you see a menu item prepared using one of the “Not That” options, ask your server if they can prepare it using one of the “Eat This” options above. If the food is fresh, there should not be any reason why they can’t accommodate your request.

2) Plan Ahead and Pack

Did you know that if you pack your lunch every work day and you work for 30 years, you would save $112,000?

That’s A LOT OF MONEY.

Remember back in grade school when you had a lunchbox and a thermos? They make them for adults! You can buy an inexpensive lunchbox at Target, Home Goods or on Amazon, among other places. I also bought a thermos that I use to put reheated leftovers in to keep them warm until lunchtime. I also pack smoothies, and the thermos keeps them cold for several hours as well.

This is the thermos I have. I like it because it has a folding spoon built into the lid!

Here are some ideas for what to pack in your lunchbox:

  • Oatmeal with berries and nut butter
  • Overnight oats like these three recipes from my blog
  • Smoothies (thermoses keep food cold, too!)
  • Leftover soups, stews, chilis (this is our #1 go to)
  • Mason jar salads like this one
  • Canned wild caught salmon with brown rice and sugar snap peas or served on top of a salad
  • Rotisserie chicken from the grocery store served with a salad and quick cooking brown rice
  • Bean/lentil and rice blends from Eden Organics (sold at MOMs Organic Market, Wegmans, Whole Foods, and Target). I like to add in some sautéed spinach
  • This simple Chipotle-style burrito bowl

3) Snack Smart

I also like to have snacks on hand for when I haven’t planned meals and need something to sustain me between meals. Here are a few of my favorites:

  • Fresh veggies with hummus, guacamole, almond butter (cut up celery & carrots and put in glass baking dish with water in fridge, swap water after 1 week = fresh veggies for 2 weeks)
  • Fruit: apples, clementines, pears, grapes; apples or pears with almond butter / peanut butter / sunflower seed butter squeeze packets
  • Trail mix like this recipe
  • Nuts and seeds (almonds, walnuts, cashews, pecans, pistachios, sunflower seeds, pumpkin seeds)
  • Crispy roasted chickpeas (brands like The Good Bean, Chickpeatos, Saffron Road, Biena)
  • Forager Project yogurt topped with Purely Elizabeth granola
  • Mary’s Gone Crackers pretzel sticks or crackers with Wholly Guacamole packets, nut or seed butter, or hummus
  • Some of my favorite brands of bars that use whole, real ingredients are Ever Bar, KIND (opt for 6 grams or less of sugar), Soul Sprout, Paleo Krunch, Rx Bars, Hemp Heart Bar. Ideally you want less than 10 grams of sugar along with some fiber and protein. My hubby’s faves are Epic Bars and Mighty Bars.

4) Know Where to Go

When you’re on the road and need to stop or are meeting someone for a meal, knowing where to go is half the battle. It sets you up for success to go to a place that serves nourishing food. I intentionally seek places that are farm to table or that prioritize using fresh ingredients.  You can use the apps in Tip #5, but the ideas below should help you, too.

  • Hit up the salad bar or “to go” counter at a grocery store. Try Whole Foods Market (especially Health Starts Here options), Wegmans or Harris Teeter ($4, $6, $8, $10 meals). If we can find a Whole Foods while on the road, we know we’re golden.
  • Go global and try Indian, Thai, Greek or Mexican food. Other cultures tend to eat more colorfully than we do in the U.S. They also are much more liberal with flavorful herbs and spices, which can enhance a dish. As a gluten-free, dairy-free eater, I find that Indian or Middle Eastern restaurants are packed with lots of options I can enjoy!
  • Pick a place that lets you customize your order and fill your plate with lots of veggies. Try places like sweetgreen, Cava Grill, Chipotle, Qdoba, Roti, Chop’t, freshii, Baja Fresh, and Nalley Fresh.
  • Starbucks is my go to breakfast place because I can get steel-cut oatmeal with nuts. I sprinkle some cinnamon on it and often travel with packets of almond butter or sunflower seed butter that I squeeze and stir in to the oatmeal to make it creamier and heartier.

If you’re in the Baltimore area, check out my healthy Baltimore dining guide, which sums up my top places to eat in my hometown!

5) There’s An App for That!

When I’m traveling and don’t know where to go to find a healthy meal, I use a few apps on my phone. I wrote about each of them in this blog post, but thought I’d mention them while we’re here:

  1. Happy Cow
  2. yelp!
  3. Food Tripping
  4. Healthy Out
  5. Eat Well Guide

I highlighted the two I use most often. Happy Cow is great because it highlights plant-based options, which is how I eat, but yelp! is often more inclusive. When I’m searching in yelp!, I use words like “vegan, gluten-free, farm to table, organic, healthy” to find places that will align with my eating preferences.

6) Modify the Menu

Yup. Be that person.

The way I look at it, it’s your money and your body, so you can decide what you eat, so you feel the way you want to feel, even if you’re not cooking it yourself.

I look at the menu as a list of everything that is back in the kitchen. If I see a dish that has a side I don’t want but see another dish with one that I do (maybe roasted Brussels sprouts instead of mashed potatoes?), then I politely and graciously ask the server if they can swap them out.

Sometimes I create a meal from scratch using a variety of ingredients on the menu. I make sure I tip the server a bit extra and ask them to thank the chef. Almost every time, my request has been accommodated.

Remember, it’s YOUR body and YOUR money. Ask for what you want. The worst thing they will say is, “No.”

7) Upgrade Your Order

No matter where I am, I try to keep a simple formula in mind when deciding what to eat: 50% veggies; 25% starchy veg or whole grain; 25% protein (plant-based or animal). It helps me pick meals that are colorful and packed with antioxidant-rich foods. This plate from my health coach training is a visual of that. I opt for half the plate veggies vs. fruit, as most restaurants don’t serve my prefered fruit (berries) with meals.

Image from the Institute for Integrative Nutrition

Here are a few additional tips to help you upgrade the quality of your meal and make it more nourishing:

  1. Hold the bread. Ask for raw veggies instead. You are better than the cold, stale dinner roll!
  2. Start with a salad or broth-based soup
  3. Load up on veggies and ask to swap your starchy side dish for an additional side of veggies. Roasted veggies are my favorite!
  4. Ask for a veggie side dish as your appetizer. Roasted Brussels sprouts, anyone?
  5. Ask for vinaigrette on the side. See if they will give you lemon juice, red wine vinegar or balsamic vinegar and olive oil so you can make your own
  6. Add as many veggies as possible to a sandwich or burger and forego at least half of the bun. Lettuce wraps are all the rage these days!
  7. Make the best choices for condiments. Opt for things like guacamole, mustard, salsa, hummus, tahini, and chimichurri.

8) Be the Anchor

In his book, Eat Move Sleep, lifestyle expert Tom Rath shares a simple tip that has stuck with me ever since I read it.

The first person to announce what he or she is ordering sets the anchor for the entire group. If the first person ordering chooses a healthy option, it puts a little pressure on everyone else to do the same.

If you’re committed to nourishing your body with what you eat, be the first one to order when you go out to eat. Your decision will influence the rest of the people at your table. Maybe there are other people you’re dining with who were tempted to get a cheeseburger and fries. When they hear you place your order, they give it a second thought and instead order something that will nourish them and make them feel good for more than 10 minutes they’re eating it.

I typically look up the menu ahead of time if I’m going to a place I’ve never been. That way, I don’t even have to look at the menu when it comes and be tempted by something other than what I know what will make my body feel its best (and taste good, too!).

Give it a try the next time you go out to eat; be the anchor!

And, that’s a wrap! I hope those tips give you some ideas for how to better nourish your busy lifestyle no matter where you are.

Which one stuck with you the most? I love hearing from you!

6 Ways to Boost Your Immune System Naturally

It’s that time of year again…cold and flu season.

It’s funny how the flu is the only illness that gets a whole season named after it, isn’t it?

What changes this time of year that increases our susceptibility to getting sick? Are colds and the flu inevitable, or can they be prevented?

As someone who used to come down with bronchitis, sore throats, and sinus congestion multiple times a year, I know how inconvenient and uncomfortable being sick is. Over the past few years, the changes I’ve made to my lifestyle and diet boosted my immune system, so I rarely got sick and felt better than ever. Even my husband, an elementary school phys ed teacher, who is exposed to countless sick kids every day, stays well, too.

I can usually get through this time of year without getting sick, but this winter has been a tough one for me. I got sick – sore throat, feeling totally run down, and a bit feverish. Not the full-blown flu, but I felt pretty crappy. I am the worst patient and hate being sick! But my body was sending me a message that I wasn’t taking care of it, so I got run down as a result.

Looking back, I can attribute my weakened immune system to NOT doing all of the things I’ve outlined below on a consistent basis. When I’m following these steps, I don’t get sick. My immune system is strong and fights for me.

So, what are the secrets of those who stay well?  What if we could naturally boost our immune system, so we could thrive through instead of simply survive this time of year? Can we do more to protect ourselves than solely relying on the flu shot and a bottle of hand sanitizer? Most of the medications we take just suppress symptoms but don’t get to the root of why we’re sick. They also interfere with our body’s natural healing process. And we all know washing our hands is certainly important, but…

We can do better.

Here are six tried and true steps you can take to supercharge your immune system and stay well in the winter.

1) Catch Some Zs

Lack of sleep (usually staying up to late) is the #1 trigger for me to get sick.

Though not the most glamorous piece of guidance, getting adequate, quality sleep is one of the best things we can do to boost our immune system. Our body uses sleep as a time to rest, repair and restore itself, so when we shortchange ourselves, we compromise our body’s ability to fight back. Sleep disturbances not only reduce our immune response but have also been linked to increased susceptibly to the common cold. One of the best things we can do if we start to feel like we’re coming down with something is to prioritize sleep and get a few extra hours of shut-eye.

Since millions of people have trouble sleeping, try one of these tips to better sleep:

  1. Check out The Sleep Doctor, Dr. Michael Breus’s book, The Power of When, to understand how to optimize your daily activities and sleep based on what he calls your “chronotype.” Click this link to take a quick quiz to identify YOUR chronotype.
  2. Set your phone to Night Shift to reduce exposure to stimulating blue light. If you have an iPhone, go into Settings — Display & Brightness — Night Shift. I have mine set to turn on at sunset and turn off at sunrise.
  3. Take a warm bubble bath or lavender epsom salt bath. Taking a bath before bed raises our core body temperature. Stepping out of the bath drops our temperature, which stimulates the release of sleep-promoting compounds. The magnesium in the epsom salts have a calming, anti-anxiety effect, too.
  4. Set your room temperature to 65F. You know how hard it is to sleep in a room that is too warm. A cooler temperature promotes better sleep.
  5. Use the Calm app to find a soothing meditation or relaxing adult bedtime story to prepare you for rest.

2) Begin with the Gut

They might look like Cheetos, but these puffy tubes are actually bacteria. Did you know that bacteria cells outnumber human cells 10:1? That’s right. We’re mostly bacteria.

Because 70-80% of our immune cells are located in and around our digestive system, one of the first places we should focus on to boost our immunity is our “gut.” The bacteria in our gut play a crucial role in the development and maintenance of our immune system and our Western diet, rich in processed packaged foods, and the overutilization of antibiotics has been linked to gut dysfunction and imbalances in our gut bacteria

Increasing our consumption of prebiotics and probiotics is one way we can boost our digestive health and, therefore, our overall health. Prebiotics are fermentable fibers that feed probiotic bacteria. Sources of prebiotic foods include buckwheat, chicory, burdock root, onions, garlic, asparagus, green tea, and blueberries, to name a few. We also want to increase consumption of traditional probiotic-rich foods like miso, natto, kimchi, sauerkraut, and kefir to promote a healthy gut.

Another option is to take a probiotic supplement. If you do, make sure you go with one that is high quality and proven effective. This review of the top probiotic supplements should help you.

3) Supplement with Vitamin D3

Vitamin D is a powerful immune system regulator. Some experts even suggest that the collective reduction in sun strength and exposure (one of our primary sources of vitamin D) this time of year is what sets most of us up for reduced immunity. Deficiencies in vitamin D have been linked to increased susceptibility to infection, colds and the flu, and many Americans are deficient in this immune-boosting nutrient. 

 The best form to take is vitamin D3. Most supplements are D2, so make sure you check and get D3. Recommendations vary, although the Vitamin D Council suggests 1,000 IUs (international units) for children and 5,000 IUs for adults daily. Vitacost is a great resource for supplements, including D3.

See your doctor to have your vitamin D level checked. It should be at least 30 ng/ml and closer to 50 ng/ml or more for optimal health and cancer prevention. Vitamin D is a fat-soluble vitamin, so it should be consumed with some source of fat for optimal absorption. Check out the chart below from the Vitamin D council.

4) Eat Your G-BOMBS

Chronic stress depletes our body of nutrients, so upgrading our nutrition to support our body is especially critical during this time. All of us have heard about the importance of having a colorful diet, but this catchy acronym from Dr. Joel Fuhrman puts a new spin on that age-old advice.

G-BOMBS stands for Greens, Beans, Onions, Mushrooms, Berries and Seeds. I’ve written in more detail about them here. These nutrient-dense foods are packed with anti-inflammatory phytochemicals, antioxidants, vitamins, and minerals that work together to supercharge our immune system. Leafy greens like kale, spinach, Swiss chard and cruciferous vegetables like broccoli, cabbage and cauliflower have antiviral and immune-boosting properties. 

Compounds from onions and other members of the allium vegetable family, like garlic, leeks, shallots and scallions thin mucus and have been found to have anti-asthmatic and antibiotic effects. Beans are rich in prebiotic fiber that helps feed the good bacteria in our digestive system. I eat beans almost every day. Believe it or not, mushrooms are also a significant immune booster and have strong antiviral and antibacterial properties. For more about the power of mushrooms, check out the TEDTalk below.

Whether you enjoy them in salads, smoothies, soups, stews, stocks, steamed or sautéed, eat your G-BOMBS to boost your immunity. Most recipes on this blog are packed full of G-BOMBS. Here are a few GBOMBS-rich soup recipes.

5) Chill Out

This time of year is characterized by heightened levels of stress from travel, holiday shopping, reduced exercise, increases in consumption of alcohol and sugar-laden foods, family get-togethers, time management, and, for many, holiday blues and depression. Do what you can to increase your resiliency to stressors because stress significantly suppresses our immune function.

If you want to thrive through the winter, make time for relaxation and fun, whether it takes the form of meditation, yoga, massage, a mani/pedi, dancing, taking a day off from work, a soothing epsom salt bath or calling a friend, going on a date, playing a game, or spending time in nature, even if it is chilly outside.

You can also just watch this video and search “laughing babies” on YouTube for instant stress relief!

6) Move Moderately

As the weather gets colder, we tend to spend more time indoors and less time moving. Moderate exercise may have a protective effect on the immune system, while excessive exercise and overtraining can depress our immune response.

I love this infographic from Precision Nutrition that gives all the details on exercising when you’re sick.

If you feel like you’re coming down with something, mild to moderate movement is the way to go. Try a dance class like tai chi, yoga, dancing, Nia,or go for a brisk walk, jog or indoor swim. My favorite place to take classes like this in Baltimore is Movement Lab.

So, there you have it! If you want to stay well this winter, thrive instead of survive, and feel the best you’ve ever felt, follow these tips to supercharge your immune system.

Is there anything I’m missing? Any tips you swear by that help you stay well? I’d love to hear from you in the comments below!

8 Easy Ways to Upgrade Your Thanksgiving {+ Dozens of Recipes!}

I have so many positive memories of Thanksgiving from growing up – the giant glazed donuts from Woodlea Bakery we got every year for breakfast, watching the Macy’s Thanksgiving Day Parade, and helping my mom peel apples for her signature three-apple pie.

We never did anything too extravagant, and it was usually just the five of us – my parents, me, and my brother and sister – but Thanksgiving was a special day in our house. Now that I’ve grown to love cooking so much, it’s become my second favorite holiday after Christmas. Some of my favorite crowd-pleasing, gluten-free, dairy-free recipes to make are gluten-free stuffing, pecan-crusted sweet potato casserole, roasted garlic cauliflower mash, and pumpkin cheesecake.

I wanted to offer up some helpful tips and tricks to support you on Thanksgiving Day. Most of the websites that give tips for Thanksgiving just tell you to use healthier versions of your favorite staples, avoid going back for seconds, and watch your alcohol consumption. While I agree that all of those recommendations are useful to some extent, I’m here to offer something different, something more inviting and life-giving.

Happy Thanksgiving, my friends! 🙂

thanksgiving-cover

1) Be Present & Enjoy It

Thanksgiving is meant to be a time to come together with friends and family to celebrate the abundance and blessings in our lives. It’s easy to get caught up in the busy pace most of us keep throughout the year. For at least this one day, we can choose to pause, reflect, and be present. Enjoy the day. Savor the meal.

Part of being present means being aware of our body. If you’re going to eat something, OWN IT. Notice how it smells, tastes, and feels. Notice the signals your body sends you. Are you really hungry or do you just want something to do? Your body will let you know when it is no longer hungry. Pay attention to it. Take a break. Save the leftovers.

2) Eat Breakfast

When we know we’re going to be eating a lot later in the day, many of us will skip breakfast or eat too little early in the day to “save up” for the afternoon. Instead of skipping breakfast, which will lead to overeating later, have a nourishing breakfast to start your day. Try one of these 25 breakfast recipes, like this pumpkin spice oatmeal or this quick and easy black bean scramble.

3) Upgrade Your Recipes

All of us have family favorites that aren’t likely to be replaced anytime soon, but I invite you to give a new side dish recipe a try. I put together a collection of nearly 30 nourishing, delicious, and upgraded Thanksgiving recipes in this blog post. You won’t want to miss the maple-roasted Brussels sprouts, shredded Brussels sprouts salad, pumpkin spice dip, pecan-crusted sweet potato casserole, or pumpkin cheesecake.

You can also check out this post by Adventures of a Sick Chick for a list of paleo Thanksgiving recipes, featuring my gluten-free stuffing!

brussels-salad-angle

Shredded Brussels sprouts salad with walnuts

4) Taste the Rainbow

Most Thanksgiving plates look pretty one-note with lots of browns and whites and a little bit of green or orange. Focus on filling your plate with as many colors as possible. This sweet potato casseroleshredded Brussels sprouts salad, and butternut squash and quinoa harvest salad will all add color to your plate!

The more colors you have, the more fiber is on your plate, the fuller you will feel, and the more nourished you will be. If you have kids, encourage them to count the colors on their plate and celebrate who gets the most.

5) Reallocate Your Plate to 50 / 25 / 25

That’s the ratio I recommend to “up” the nutrition of your plate. Half of the plate filled with vegetables (i.e., greens, salad, Brussels sprouts, broccoli, cabbage, etc.) with some room for fruit, 25% protein (i.e., poultry, meat, seafood), and 25%  fiber-rich starch (i.e., sweet potatoes, squash, corn, grains). I’m a big advocate of the Harvard School of Public Health’s Healthy Eating Plate below, which is a visual representation of the 50/25/25 ratio.

harvard-healthy-plate

6) Slow Down

I hear a lot of people (me being one of them!) say things like, “But you don’t understand, it’s just that I LOVE food.” It’s given as a reason why we eat so much. Here’s something to consider from author, Geneen Roth, one of my favorite writers and truth tellers:

When you love something, you spend time with it.

Boom.

Man, she is always so spot on.

If you really, truly love food, spend time with it; take time to connect with your food. Pause before you eat and offer gratitude for the farmers who grew it or raised it, the money you have to purchase it, and the hands that prepared it. So often we forget about the process our food goes through to get from the farm to our fork. If you want to cut down on discomfort later that day, slow down and chew your food thoroughly before taking the next bite. 

7) Take a Digestive Enzyme

If all else fails and you realize you’re not going to follow any of the steps above, give your digestive system some support and take a digestive enzyme. This is kind of like the last-ditch effort. I almost feel like I’m advocating for overeating by putting this one in here, but I also think it could help a lot of people. When we overeat, we put a lot of extra work on our digestive system and don’t have enough enzymes to break down the massive amounts of food we’re eating. Some of my favorite digestive enzyme brands are Rainbow Light, DigestGold, and Garden of Life. You can find them on Vitacost.com.

8) Move Your Body

Moving your body helps stimulate digestion and regulate your blood sugar – something that is usually out of whack due to the amount of food most of us eat on Thanksgiving. 

Start a new family tradition focused on movement. Take a walk Thanksgiving morning for at least 30 minutes and try to do the same after dinner. Find a Turkey Trot 5k in your area on Active.com. Or, if you’re in Baltimore, check out the classes at my favorite place to get movin’…Movement Lab!

Some of Baltimore's Nia community with a few amazing Movement Lab instructors

Dancing with some of Baltimore’s Nia community with a few amazing Movement Lab instructors

Do you have any helpful tips to share to make Thanksgiving more nourishing for your body, mind and soul? Feel free to comment below!

Simple Beauty-Boosting Salad with Pesto Dressing

One of my favorite parts of my job is spending time with employees and showing them how delicious and doable it is to eat well. I love the look of surprise on their faces and the comments they make when they try something they assumed wouldn’t taste good.

(Like this chocolate avocado mousse!)

For a recent cooking demonstration with a client in DC, we focused on beauty-boosting foods – food packed with colors, vitamins, minerals, antioxidants, and other anti-aging nutrients and benefits.

We started with this Tropical Breeze Smoothie and then made the salad below for our main course, followed by my 5-minute chocolate avocado mousse topped with blackberries for dessert. Everyone had a great time and raved about the recipes.

To be totally honest, I came up with this salad the day before the class when I was in DC and eating my lunch from Chop’t, a salad place at the train station. I was admiring their seasonal Greenmarket Grain Bowl made with radishes, cucumbers, a mix of lettuces and a lemon basil vinaigrette.

Since the focus of the demo I was teaching the next day was about anti-aging, beauty-boosting foods, I knew that was the inspiration I needed to come up with this recipe. The good news is that you don’t HAVE to use these exact ingredients – just use a variety of vegetables that are in season and serve them with a yummy dressing, like the pesto one we made.

Here are the health benefits of some of the ingredients we used according to nutritionist, Kimberly Snyder, in her book, The Beauty Detox Foods.

salad-ingredients

Cucumbers: This is one of the top beauty-boosting foods we can eat. Cukes are packed with enzyme-charged water, B-vitamins and electrolytes to help us flush out the kidneys, reduce bloating and build radiant skin from within.

Radishes: Help cut and dissolve mucus in the digestive tract, so nutrients can flow freely throughout the body. They are in the mustard family and act as cleansers and detoxifiers in our body.

Scallions: Onions contain compounds that stimulate the production of the most important antioxidants the liver uses for detoxification (glutathione). They also contain quercetin, an antioxidant that counters the effects of premature aging.

Zucchini: Rich in antioxidants and other anti-inflammatory compound, vitamins and minerals, this summer squash is not only good for our bodies but it’s also fun to prepare when you use a spiralizer.

To make things a little more exciting than usual, we spiralized the zucchini and diced and sliced everything else. (This is the spiralizer I have). We topped it off with a pesto sauce that I usually serve with pasta or as a topping for cucumber slices as an appetizer. You can thin it out a bit by adding a little more oil or water and use it as a dressing. We just took it straight from the food processor and mixed it in.

The finishing touch was a sprinkling of Tomato Basil Chickpeatos (my FAVE roasted chickpeas). The bag was gone in a matter of minutes. I use them instead of croutons, and the rest of the crew is on board with that idea now, too, which is awesome to see!

salad-covr

Ingredients

1/2 pound mixed greens
2 zucchini, spiralized (or cut into thin strips)
1 bunch scallions, chopped
2 cucumbers, chopped
1 bunch radishes, thinly sliced
1 package of sprouted beans (we used lentil sprouts from MOMs)
1 cup Tomato Basil Chickpeatos
1/2 cup basil walnut pesto

Directions

  1. Mix all salad ingredients in a bowl.
  2. Add dressing and toss to combine.
  3. Top with Chickpeatos and enjoy!

3 Secrets to Heal Your Heart {…and Live to 100!}

Baltimore is home to some of the world’s thought leaders in health and medicine. One local organization at the forefront of innovation in healthcare and holistic health is the Institute for Integrative Health.

The Institute’s mission is to create a wellness and medical model to shift society’s focus from managing disease to promoting health. Their approach aligns with mine, as I strive to offer hope that we can be well and feel better, that health and vitality can become the new normal. It’s been a privilege to serve as one of their health educators and instructors over the past year or so.

For the Institute’s most recent healthy happy hour, Dr. Michael Miller, a preventive cardiologist, and his wife and podiatrist, Dr. Lisa Miller, facilitated a discussion about how to heal the heart. At the happy hour, I provided samples of my popular Love Your Heart trail mix before heading into the main room to listen to the Millers’ presentation. (Shout out to my favorite grocery store and cafe, MOMs Organic Market, for generously sponsoring the trail mix! If you haven’t been to their Naked Lunch cafe yet, it’s well worth going and is one of my favorite heart healthy lunch spots in town.)

trail mix

Aside from being an internationally recognized leader in the field of preventive cardiology, Dr. Miller has written the best-selling book, Heal Your Heart, which is the top-rated book on heart disease on Amazon out of over 1,000 books.

Included in the book are Dr. Miller’s Positive Emotions Prescription, over 100 recipes (that I can’t wait to try!), and practical tips to heal your heart and optimize your health and wellbeing. All proceeds from the book go to the American Heart Association.

Dr. Miller opened his talk with insights from centenarians – people who have lived to be over 100 – and identified their secrets to longevity. It’ll make you smile (and the simplicity of their advice may surprise you!):

During his talk, which served as a preview for a four-week coaching series he and his wife will be teaching in the fall, Dr. Miller pointed out the main risk factors for heart disease and what we can do to heal our heart and reduce the likelihood of succumbing to a disease that affects millions of Americans each year.

Most of us are aware of the main risk factors for heart disease and heart attack – smoking, high cholesterol, high blood pressure, and diabetes. Dr. Miller touched on those but spent the bulk of his time focusing on the impact of two lifestyle factors – stress and what we eat.

Our bodies were designed to respond to acute stressors (like being chased by a tiger), but most of us are in a state of constant stress these days – one that never seems to shut off. If I had to identify one aspect of my health that I want to transform, it would be how I handle stressful situations in my life and making more time for rest, play and relaxation.

Miller-Talk

One of the comments Dr. Miller made that stuck with me was that chronic stress is the same as cellular aging; stress advances the aging process. Even if we’re eating healthy food, exercising regularly and not smoking, this one factor – stress – can undo a lot of the helpful things we’re doing. That’s how powerful stress is.

Dr. Miller shared the story of a former cardiologist colleague of his who passed away from a heart attack in his mid-50s. The stress that accompanied a new, more demanding job on the other side of the world was too much for his heart to handle and ultimately took his life decades too soon. 

So, what can we do? What are some simple and effective things we can do to help heal our heart? Here are three tips Dr. Miller shared:

1) Add Mind-Body Exercises to Your Daily Routine

Research has shown us that these exercises down-regulate our body’s pro-inflammatory genes, which is exactly what we want to happen! Taking time for ourselves can be challenging, as we may feel selfish, but if we want to be well, self-care is non-negotiable. Here are some ideas for mind-heart exercises to try:

  1. Listen to music you enjoy.
  2. Meditate. Try the Headspace or Calm apps on your phone. They are great guides!
  3. Practice yoga. My favorite YouTube channel for yoga is Yoga with Adriene.

2) Watch a Funny Movie or TV Show

Dr. Miller shared some fascinating research about the blood vessel constriction that happened to a group of participants who watched the harrowing, stress-inducing opening scene of Saving Private Ryan. He compared it to the blood vessel dilation that happened when they watched comedies that made them laugh like Shallow Hal, Kingpin and There’s Something About Mary. 

After just 15 minutes of laughing, volunteers experienced the same vascular benefit they’d experience from spending 15 to 30 minutes in the gym or from taking a daily statin medication to lower their cholesterol.

Not only that, but the blood vessel expansion lasted for up to 24 hours! Get a good laugh in in the morning, and the positive benefits could last the entire day.

We all agree there are still plenty of benefits to exercising, so keep up your daily movement routine, but don’t downplay the importance of a good laugh.

Need another excuse to watch The Office (my favorite!) or your other favorite funny TV show, movie, or YouTube videos? Permission granted! It’s good for your heart 🙂

3) Fuel Your Body with Heart-Healing Foods

In his book, Dr. Miller lists the top 50 foods that affect heart health and mood. To add an interactive component to the presentation, his wife, Dr. Lisa Miller, made a delicious raw blueberry cashew gelato topped with mashed peaches and a sesame cookie.

A few of the top 50 foods were cinnamon, ginger, peaches, vanilla, cashews, blueberries, maca powder, and sesame seeds. Here are some simple ways to incorporate these foods into your day:

  1. Add 1/2 tsp CINNAMON to your coffee each day. Cinnamon has been shown to lower triglyceride levels (that’s the fat in your blood). and inhibits a protein connect to Alzheimer’s and Parkinson’s disease.
  2. Add GINGER to smoothies, use it to make your own tea, and try these delicious ginger energy bites. It reduces plaque buildup and improves mental performance. It also promotes healthy digestion and settles nausea!
  3. Enjoy all of the delicious PEACHES that are in season. Peaches are high in antioxidants and other heart-healthy minerals. Mash them up in a mason jar, stir in some cinnamon, ginger and vanilla and add them to overnight oats or use them as a topping on ice cream, as we did that night.
  4. Enhance flavor (and your libido!) with VANILLA. It has been show to reduce inflammation and has high antioxidant activity. To avoid the alcohol content and bitterness of most liquid vanilla extracts, opt for the powdered version from Nielsen-Massey. We add it to smoothies, ice creams, and most of my energy bites!
  5. CASHEWS served as the base of the ice cream we made. If you don’t eat dairy (all recipe on this blog are dairy-free!), cashews add a creamy consistency to everything from cheesecakes and smoothies to soups, cheese sauces and dips. They are high in antioxidants and lower the risk or macular degeneration.
  6. In addition to being packed with antioxidant and blood sugar regulating components, BLUEBERRIES inhibit cortisol – the major stress hormone that runs rampant under chronic stress and adds weight to our bellies. Dr. Miller has a large handful of blueberries every day and swears by their eye health-promoting properties!
  7. MACA powder is derived from a Peruvian radish and has a malt-like taste that I absolutely love. I toss it into smoothies and my chocolate bark and find it pairs especially well with chocolate. It’s known for being a hormone-balancing food and has high antioxidant and blood pressure, cholesterol and glucose-lowering properties. This is the kind of maca powder I order on Amazon.
  8. SESAME SEEDS help regulate blood sugar and contain cholesterol-lowering compounds that protect our heart. Enjoy the seeds themselves and try tahini, a paste made from sesame seeds that we use to make salad dressings super creamy! You can find it in the international aisle of the grocery store. Trader Joe’s just started carrying it, too.

Dr. Lisa Miller’s raw cashew blueberry gelato combined several of those delicious ingredients, and I will share the recipe for it (and her sesame tahini cookies!) in my next post.

In the meantime, here are a few action steps to take if you want to keep learning more about this topic (and spend more time with the Millers and me):

  1. Buy Dr. Miller’s book, Heal Your Heart, on Amazon by clicking here.heal-your-heart-book
  2. If you want to be part of Dr. Millers’ Positivity Challenge Coaching Program in the fall, click here to learn more and register.
  3. Leading up to the Millers’ challenge, I will be teaching a two-part cooking class series about healing foods that you won’t want to miss! Click here to learn more and register.

10 Cauliflower-Powered Recipes {Vegan, Paleo}

I was teaching a workshop about Eating for Energy last week at a company, and one of the employees said she would love some creative ideas for how to use cauliflower, so I thought I’d dedicate an entire post to it.

This one is for you, Deb!

For starters, cauliflower is one of the most nutrient-packed yet under appreciated veggies out there. This less colorful cousin of our beloved broccoli happens to be one of the best foods we can eat, yet very few of us eat it!

mash

Cauliflower is one of Dr. Fuhrman’s GBOMBS, which are the most powerful, nutrient-packed, antioxidant-rich, anti-inflammatory, immune-boosting, disease-fighting foods on the planet! Most of what we eat on a daily basis are GBOMBS. To learn more about them, click here.

Here are just a few more reasons why you’ll want to add more of this cruciferous vegetable to your life:

  • Packed with vitamin C and other powerful antioxidants that helps our cells protect and repair themselves from damage, which is essential for optimizing our health
  • Contains sulforaphane, a compound that has been shown to kill cancer stem cells, thereby slowing tumor growth, AND improve blood pressure
  • Source of potent antiinflammatory nutrients. Chronic inflammation (caused by stress, what we eat, lack of movement, etc.) can significantly increase our risk of cancers and other chronic diseases, so we want to do anything we can to reduce inflammation!
  • Supports our body’s detoxification (“clean up”) process, which is important because we are exposed to so many environmental and dietary toxins on a daily basis

To learn more about the awesomeness of cauliflower, click here or here.

Most of us are familiar with eating raw or steamed cauliflower, but there SO many other ways to use this versatile veggie that taste amazing!

Why not try something a little more exciting? 🙂

You can roast it, make a substitute for mashed potatoes out of it, turn it into a pizza crust, whip up a batch of cauli-fredo fettuccine sauce (don’t knock it ’til you’ve tried it!), and use it to make soups creamy.

Check out the links below to 10 recipes that will make you fall in love with cauliflower.cauli collage.jpg

Roasted Buddha Bowl by oh she glows

Roasted Cauliflower in Lemon Tahini Sauce by Vegetarian Times

Easy Cauliflower Rice by All Recipes

Smoky Roasted Cauliflower by Tori AveySmoky-Roasted-Cauliflower-5-640x480

Fancy Pants Curried Cauliflower Steaks & Mash by RNKcauli2name

Caulifredo Sauce with Zoodles by RNKcaulifredo

Cauliflower Pizza Crust by The Detoxinista

Detoxinista Pizza Crust

Photo Credit: The Detoxinista. Used with permission.

Roasted Garlic Cauliflower Mash by RNKcauli mash cover.jpg

Creamy Rosemary Sweet Potato Soup by RNKIMG_8875Soupbanner

Garlic & Red Pepper Cauliflower Hummus by Our Fifth House

garlic-red-pepper-cauliflower-hummus

Photo Credit: Our Fifth House. Used with permission

What are your favorite cauliflower recipes?

Feel free to leave a comment below with a link!

I love hearing from you 🙂

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