Dandelion Greens, orange peppers and roasted beets w/ orange and mint.

 

This salad has wonderful detox elements. It is perfect for a spring meal and to enhance your system, detox and get more energy! Bright, fresh and warm!


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Ingredients:

  • 1 orange pepper chopped
  • ½ orange chopped
  • 2 tsp coconut oil
  • ½ tsp salt
  • ½ cup roasted beets
  • 3 cups dandelion greens (one handful)
  • 2 TBSP white Balsamic vinegar
  • 2 sprigs fresh mint, minced
  • ½ cup shredded parmesan cheese or goat
  • 1 cup cooked Quinoa

Optional: 1 cup chicken or turkey

Directions:

  1. Cook quinoa according to package
  2. Cook chicken or turkey
  3. Roast beets
  4. Warm oil in pan, add pepper, beets, dandelion greens and orange, sauté for 5 min.
  5. Add salt, mint, balsamic and quinoa to pan.
  6. Add cheese at end.
  7. Enjoy!

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Raw Mint Chocolate Chip Ice Cream- Vegan

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This is to DIE for! It’s hard to find raw vegan ice cream that is this amazing!
You won’t event know its healthy! 
Prep time: 10 minutes
Cooking time: 20 minutes
Yields: 6 people

Ingredients:

  • 1 can coconut milk
  • 2 cups almond or hemp milk
  • 1-2 handfuls spinach
  • 1/2 cup agave, honey or maple syrup
  • 1 1/2 TBSP mint extract or 5 drops peppermint essential oil
  • 1/2 – 3/4 cup xanthium gum
  • 3/4 cup mini chocolate chips (I like enjoylife brand)

Directions:

1. Place everything in the blender ( I like vitmix) except xanthium gum.

2. Blend until smooth

3. Place in electric Ice creammaker 

4. Turn on and let mix for 20 min then serve!

 

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Digestion, Skin-saver Green Smoothie

Ingredients:IMG_3851

  • 1/2 cup blueberries
  • 3/4 cup papaya
  • 1/2 cup cucumber
  • 1/2 cup coconut water
  • 1/2 cup coconut milk
  • 2 cups spinach
  • 1 carrot (1/2 cup)
  • 1 TBSP Flax seed
  • 10 macadamia Nuts
  • 2 dates
  • Optional: 1/2 cup yogurt or coconut milk/cream
  • 5 ice cubes

Directions:

  1. Blend until smooth.
  2. Enjoy!

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Best-ever French Vanilla dairy creamer

Best-ever French Vanilla dairy creamer

This is an amazing creamer offers a delicious sweet taste with out the preservatives. Goes excellent in coffee or tea.
I’m loving it in a cup of hot Chai tea right now! You will LOVE too!

Ingredients:

  • 1/2 cup Organic whole milk
  • 1/2 cup Organic heavy whipping cream
  • 2 tsp pure maple syrup
  • 1 tsp pure vanilla or 1/2 vanilla bean seeds (how to below)

Directions:

  1. Pour all ingredients together and mix!
  2. I like to put them in a jar and shake vigorously.

Vanilla bean option:

  1. Cut vanilla bean down middle.
  2. Scrape out the seeds.
  3. Add seeds to other ingredients.
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Dangerous oils to toss!

Are you consuming dangerous oils?

What to keep and what to toss!

 healthyoils

You are staring at the cooking pan wondering what to sauté your veggies and fry an egg with. Should I use oil or water? Grape seed, canola, vegetable, olive, coconut or butter–there are so many options. Experiencing the negative effects of a poor decision flood your mind. What is safe for cooking and what isn’t? Lost and confused you wonder if maybe you should just skip the frying pan and eat a salad.

 

Join me in uncovering secretes of fats and oils.

Here you will learn:

  1. What makes fats different
  2. 3 healthy heat tolerant oils
  3. 3 healthy med heat tolerant oils
  4. 3 healthy cold dish oils
  5. Oils to avoid completely

 

What makes them so different?

Fats and oils are made up of fatty acids and there are three categories:

  1. Saturated fatty acids. Saturated fats can pack tightly together. Ever look at butter at room temperature? It’s a solid. Since the fatty acids are so tightly packed together they are extremely stable and can withstand high heat without being damaged, making them the best choice for cooking.
  2. Monounsaturated fatty acids are less packed together. They are moderately stable cooking oils and are best suited for low to medium cooking heats.
  3. Polyunsaturated fatty acids. These are most of the plant oils and do not pack together. Ever remember seeing solid olive oil or canola oil? They are easily damaged by heat and should not be used for cooking.

 

Healthy cooking oils

There are a few things you should keep in mind when looking for healthy cooking oils and fats. Nutrition density, heating capacity, and flavor combination.

Remember: anytime you cook with oil you risk over heating it, and this will damage the fat/oil composition. Damaged fats and oils can cause oxidation and lead to the formation of carcinogens and other dangerous compounds for your health.

 

I recommend the following oils.

 

High heat tolerant cooking oils:

1. Coconut oil:

This is one of the most unique oils and my favorite. It is completely saturated and has been linked to reducing cholesterol, heart disease, weight loss (yes I said weight loss) and healing digestive issues. Coconut oil has a high amount of MCFA (Med Chain Fatty Acids). It has been shown to support fat loss and a healthy nervous system. It’s great for sautéing, baking, soups and tastes wonderful on Gluten free toast or pancakes.

 

2. Avocado oil:

This uncommon oil has a variety of uses. Having a smoke point of 510 degrees makes it great for sautéing and frying. Avocado oil is plum full of healthy fats that beautify your skin, shine your hair and promote brainpower!

 

3. Organic pastured butter or ghee:
Studies show that butter or ghee can promote weight loss because of its high levels of healthy fats. These fats can tolerate heat well and are not susceptible to rancidity. Because of the possible toxin contamination, only buy organic and pastured dairy products.

 

Low-to-med heat healthy cooking oils:

Keep in mind that low-to-med heat oils can oxidize and produce dangerous free radicals when over heated. Do not over heat.

 

 

1. Extra virgin olive oil:

Packed with monounsaturated fatty acids, olive oil has quite the healthy punch. Studies have shown it reduces cholesterol, heart disease and enhances brain function. It is sensitive to heat with a low smoke point of 200 degrees. Olive oil is best consumed in salads, dressings and garnishes.

 

2. Sesame oil:

Sesame oil is a fun and distinctive oil with a very robust, nutty flavor. Used mainly in Asian dishes this oil adds a burst of savory taste recipes.  It is best for baking, stir-fries and my favorite cold salads!

 

3. Walnut oil:

Walnut adds an obvious nutty flavor to any dish and is best for low heat dishes. These nutritious nuts are loaded with healthy omega 3 fatty acids. Omega 3 fatty acids do a fabulous job in reducing inflammation in the body.

 

Cold dish healthy oils:

Many oils have tremendous health benefits but can be sensitive and be damage easily when exposed to heat, light and air. Avoid using the following oils for cooking.

 

1. Flaxseed oil:

This is a tremendous source of inflammation reducing Omega-3 fatty acids.

 

2. Grapeseed oil:

Grapeseed is very low in saturated fatty acids and high in polyunsaturated fatty acids making it fairly unstable but great for your waistline. It can be used for low heat cooking or cold foods.

 

Oils that may be dangerous to your health

Current research suggests that there are many oils that we thought were healthy, are actually are not. The following oils are extremely high in omega-6 fatty acids. When consumed in high proportions cause inflammation. They are also very unstable (easily rancid) and cause free radical formation. It is recommend to limited the following oils.

 

1. Soybean oil:

91% of soybean oil today has been genetically engineered (GE) and chemical treated. The result GE is a genetically modified organism or GMO.

According to the center for food safety GMOs occur “by removing the genetic material from one organism and inserting it into the permanent genetic code of another, the biotech industry has created an astounding number of organisms that are not produced by nature and have never been seen on the plate. These include potatoes with bacteria genes, “super” pigs with human growth genes, fish with cattle growth genes…” GMO’s and chemicals in our food cause distress and disease in the body.

 

Read more on GMO’s: GMOproject and Food safety

2. Canola oil:

This is the most dangerous oil and should be avoided. During processing oils are heated to high temperatures, treated with chemicals and then partially hydrogenated. Canola oil has been created in the lab, lets leave in it’s home.

 

3. Sunflower oil:

Like soybean oil sunflower oil is high in omega-6 fatty acids. Many packaged foods contain sunflower oil that is partially hydrogenated and dangerous.

 

4. Cotton seed oil:

Cottonseed oil is high in saturated fatty acids (heart problems) and polyunsaturated fatty acids (easily gone rancid).

 

5. Corn oil:

Most corn oil comes from GMO crops and can produce harmful chemicals when heated.

 

Summery:

Now you know what oils are healthy and what oils to stay clear of.

You and I both know that there is so much to learn and I’m here to help guide you to the best most healthy you!

 

Choose the best-suited oil for your meals!

  • Cooking: coconut, avocado, organic butter, and ghee.
  • Cold dishes: Extra virgin olive, flax, and sesame oils.

Take action now: 

1. Look to see what oils you have in your home and consider replacing the bad with good and healthy. When it’s not in your house you wont be tempted to use it. Make a choice now to care for you and your family. Clean out those cupboards!

2. Share this with friends or family who would benefit from a healthier life. Ask them to help support your healthy oil choices. Getting support from those around you is KEY to lasting change. Spread the oil word!

 

Resources :

www.renegadehealth.com

www.draxe.com

http://www.centerforfoodsafety.org/

http://www.nongmoproject.org/learn-more/

 

 

 

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Magnesium

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Are you magnesium deficient?

Did you know that magnesium deficiency is a very common ailment amongst Americans? The World Health Organization estimates that 60% of Americans do not meet the Recommended Daily Intake (RDI) of magnesium.

A deficiency in this critical nutrient makes you twice as likely to die as other people, according to a study published in The Journal of Intensive Care Medicine.(i) It also accounts for a long list of symptoms and diseases — which are easily helped and often cured by adding this nutrient. This nutrient is a secret weapon against illness. Yet up to half of Americans are deficient in this nutrient and don’t know it

It is an antidote to stress, the most powerful relaxation mineral available, and it can help improve your sleep.

Signs and symptoms of magnesium deficiency may include the following health conditions:

  • Acid Reflux
  • Adrenal Fatigue
  • Anxiety
  • Infertility
  • Panic Attacks
  • PMS
  • Menstrual  Cramps
  • High Blood Pressure
  • Diabetes
  • Fibromyalgia
  • Constipation
  • Migraines
  • Morning Sickness
  • Heart Attacks
  • IBS
  • Inflammation
  • Insomnia
  • Kidney Stones
  • Seizures

Magnesium is essential to avoid many painful issues. Here are the top 10 foods for magnesium! The 1st one is my favorite!

10 Foods High In Magnesium

  1. Dark Chocolate. 1 cup of dark chocolate will give you over 100% of your daily value of magnesium. This is an EASY way to ensure your getting a nice dose of magnesium daily!
  2. Leafy Greens like spinach, cooked. 1 cup of cooked spinach will give you 39% of your daily value of magnesium. Cooked spinach is a delicious side dish to any meal. Try this recipe for buttered spinach.
  3. Pumpkin Seeds. 1 ounce of pumpkin seeds will give you 37% of your daily value of magnesium. Try snacking on sprouted pumpkin seeds or make these sprouted pumpkin seed turtles by Mama Natural.
  4. Fish (Mackerel). One 3-ounce serving of mackerel will provide you with 21% of your daily value of magnesium. This Beetroot, blood orange and carrot salad with peppered mackerel recipe sounds lovely!
  5. Beans and Lentils. 1 cup of white beans will give you 28% of your daily value of magnesium. ThisWhite Bean Chicken Chili is one of my family’s favorite meals.
  6. Whole Grains like quinoa, brown rice and millet. A 1/2 cup of cooked quinoa will provide you 30% of your daily value of magnesium. Try my sprouted quinoa pancakes or my sprouted gluten free bread.
  7. Globe Artichokes. 1 large globe artichoke will give you 24% of your daily value of magnesium. I love steamed artichokes with garlic aioli. Try out this recipe!
  8. Avocado. 1 medium avocado will provide you with 15% of your daily value of magnesium.Homemade coconut oil tortilla chips and guacamole make an excellent snack!
  9. Dates. 1 cup of dates provide 15% of your daily value of magnesium.
  10. Molasses.  One tablespoon of molasses provides you with 12% of your daily value of magnesium. When I need extra help getting to sleep I make this Sleepytime Milk ‘Tea’ made with molasses.
  11. Natural Calm (Bonus). Though not a food, natural calm is one of my go-to supplements that really help me get more magnesium into my diet. 2 teaspoons gives you 81% of your daily value of magnesium. Natural calm can be added to smoothies or taken with water. I absolutely LOVE these Magnesium Gummies. These little “chill pills” are a natural sleep aid and are made with Natural Calm.

Bonus tip: Some will need more magnesium than the food they eat. Supplements may be the way to get a good dose of calming magnesium in a stressful situation. Most people benefit from 400 to 1,000 mg a day.

Sources:

thecoconutmama.com

Dr Mark Hyman

Disclaimer: Magnesium is only a recommendation and should be discussed with your medical practitioner before implementing any supplements.

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Everything your doctor didn’t tell you about your thyroid!

What is your health and happiness worth to you?

Would you give anything to relieve painful and annoying symptoms you face everyday?

Frustrated?>>

  • Are you ever exhausted or fatigued and don’t know why?
  • Does insomnia plague your nights?
  • Are your joints and muscles aching like a 90 year old?
  • Are those extra pounds impossible to lose no matter what you do?
  • Do you have depression and don’t know where it came from?
  • Do you suffer from constipation or diarrhea?
  • What about anxiety or rapid heart rate?
Can ALL be improved, if not outright healed. I don’t want to leave anyone out.

And thats why this is such a great blog post…

Because my good friend Sean Croxton has put together one of the most impressive lineups of health experts I’ve EVER seen — including renown doctors, NY Times best-selling authors, bloggers, executive coaches, chefs and others…

And together, they’re giving you a complete, week-long education  with a panel of experts to uncover how to properly diagnose, treat, and reverse thyroid problems naturally — using doctor-prescribed drugs as a last resort.

It’s called…

The thyroid sessions <– CLICK HEREsummit-logo- thyroid

I feel confident in saying the information delivered over the course of this event will be absolutely priceless for you and your family.

Not only will you get the science behind thyroid issues, but you’ll also get cooking demos from world-renown chefs.

Video demos that SHOW YOU — step-by-step — how to incorporate thyroid healing foods into amazingly mouth-watering recipes you and your entire family will love.

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Go here and order now:

The thyroid sessions <– CLICK HERE

It doesn’t matter if your an total newbie or expert, Paleo or vegetarian…

Attending this event for even one day will give you dozens of actionable insights and secrets you can use to transform your body, and experience the best health of your life.

Sean knows almost every natural health expert and authority there is — and it looks like he called in quite a few favors to bring you this amazing lineup of speakers.

Now all you have to do is order and listen.

Just do it: The thyroid sessions

I promise, it will be one of the best decisions you ever made for your health and happiness.

Gain health, gain happiness! XOXO
-Jenny


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Smoothie Challenge

Green Super food smoothie Journey!  

 For over a month I will be visiting my cousin in British Columbia Canada for a month and a half. 

 The Challenge: Green smoothie every morning.

Time frame: 40 days

 Mission: Get healthy, detox, increase energy and lean up! 

Day One:

Raw Cacao Green and Blue smoothie

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Serves: 3

Time: 10 min

Ingredients:

  • ·      1 cup coconut milk
  • ·      1 ½ cup blue berries
  • ·      3 bananas
  • ·      2 T raw cacao
  • ·      10 cups spinach
  • ·      water as needed

Directions:

  1.     Add all ingredients to favorite blender
  2.      Blend until smooth
  3.      Add water as needed
  4.      Enjoy!

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