Sage Green Modern New Blog Post With Photo Instagram Post

In sight and on the mind!

by with No Comment Kitchen Essentials

Wow has it really been since 2021 that I wrote a post?! Time sure does fly by and life has made lots of twists and turns over the years. I remain committed to my health and wellness and feel ready to start engaging more on here! So here we go!

I recently shared a reel on IG on a fun new toy I bought for my new kitchen and it encouraged this post as I love finding new tools that support healthy habits. We have the luxury of so many products within reach we just don’t know about them yet!

I recently moved out of my place where I lived for 4 years and as I was cleaning out my kitchen in the last place I was a bit upset with myself as I had to throw away so many expired items. I was also pretty disgusted at parts of my pantry and refrigerator were quite dirty. I even found a few gnats in my poorly sealed flour bag 🤢.

Being a person that loves to browse health food stores and try out different tonics, superfood powders, snacks, and random food items for example I had gained quite a collection of some really unique items. Unfortunately, over time, those got pushed back deeper in the cupboards and buried under newer items. I am sure a lot of us can relate. I am making a vow to not do that anymore….as much as possible 😬

My solution: keep things in sight and on the mind, complete routine checks through the cupboards and keep the starches completed sealed!

I wanted to find something that could keep common items displayed in a convenient way that presented well. I found this food dispenser and I have had it on my counter now for a few weeks. I find that I am using these items more frequently than I did before. Items such as lentils and quinoa are so nice to have prepared for a quick, high-protein snack or addition to a meal.  I also have hemp hearts which I love to add to oats, smoothies and cookies to provide a healthy dose of omega 3-fatty acids and protein.

One of the other items that I had to throw away was random “superfood” powders that I had forgotten about. Fortunately it wasn’t from my favorite brand but still an expensive item to discard as these items can be quite pricey. I wanted a way to display my Organifi green, red and gold powders as I do use these on the daily. I used these storage containers that display beautifully on my counter and make it easy to prepare my drinks daily. If you’re looking for a greens powder I highly recommend Organifi. I will be writing about my experience after using the powders as I do believe that they have made a difference in my energy, skin and sleep.

Spices were also something that many of us hold on to for so long and forget about. We purchase them for a particular recipe and then they just sit there. One of the problems may be that we don’t know how to use some of these spices but for many we forget about them; out of sight out of mind. I found a 3-tier shelf for my cabinets that extends to fit in most spaces to be super helpful. I keep them in alphabetical order (for the most part) and whenever I am sautéing up proteins or vegetables I make a point to try spices I wouldn’t generally use. Most of the time I am pleasantly surprised with the outcome.

Finding more ways to simplify our lives in the kitchen and prevent food waste is important to me and I will continue to share my findings! As always reach out to me for any questions you may have and how I can help you in your journey for optimal health!

Stuffed eggplant

by with One Comment RecipesUncategorized

Are you ready to spoil yourself and your family/friends with a beautiful and delicious new recipe? This is my second eggplant recipe on here and I am so happy how this turned out. In my last eggplant recipe I discussed the nutrition benefits of this vegetable so I encourage you to check that out. This recipe seems so fancy but incredibly easy to make!

I served this as a side with a baked chicken dish but It could also be a fun appetizer or hors-d’oeuvre by cutting the finished product into smaller pieces, putting a toothpick through and serving with some marina sauce on the side for dipping (check out my IG reel). I’ve attached a pdf recipe card and also shared a few tips below.

To start, make sure you have drawn out the water from your eggplant slices or you may end up with a spongy, watery eggplant. Eggplant, like most vegetables, have a higher water concentration and a little sea salt can help draw out the water from the slices. Don’t skip this step.

The breadcrumbs can get soggy after you have breaded one or two portions. To prevent this I only add a little bit of breadcrumbs to my bowl at a time. After done breading one piece I added more fresh breadcrumbs to the bowl. I love this brand, Aleia’s Gluten Free breadcrumbs are extra crispy and perfect for this recipe.

I used an air-fryer for cooking but this could also be done in the oven. Use a baking sheet lined with parchment paper and bake at 375F for 8-10 minutes and then flip over and bake additional 8-10 minutes until golden brown.

I hope you enjoy! If you end up making this recipe and care to share please tag me! @renew_nutrition_consulting

 

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Fall Harvest Coconut Curry

by with No Comment Recipes

Who else is a fan of curry?? I love all curries from yellow to red and enjoy mixing up the ingredients for new recipes. Being that Fall is upon us and more spicy, warm, rich dishes are sounding more appealing I thought what better way to get in the spirit than with some squash and curry together. I think you will love this combination!

If you have visited your local market, or pumpkin patch, I am sure you have seen a plethora of different types of squash. Summer squashes are saying their goodbyes but still available, which is why I choose to add in a yellow zucchini as, well, I kind of felt bad for it; sitting there knowing most people are over zucchini by this time. I honestly have not cooked a lot with pumpkins but I was feeling inspired so I grabbed a small sugar pumpkin and medium butternut squash. That is what I love about cooking, stepping out of your comfort zone and trying new cooking methods, using different fruits and vegetables, different food combinations, and trying out different cultural and regional foods. You definitely do not ever have to be bored with the food you cook.

Did you know that the term curry mean something different for many different regions? A curry is a blend of different spices with many different variations into pastes and powders. Curries can be categorized into either a Thai curry or Indian curry. For this dish I used a yellow curry powder which is seen more in Indian curry and blended in a creamy coconut milk which is mostly seen in Thai curries so we get the best of both with this dish. A yellow curry powder generally contains turmeric (responsible for that orange hue), coriander, and cumin. Other spices you may see in a curry dish could be  mustard seed, lemongrass, ginger, chili, clove, ginger.

So what’s the nutritional benefits of this curry dish? 

With the deep orange colored butternut squash and pumpkin you’ll be taking in some amazing antioxidants in the form of beta-carotene as well as all of the benefits of vitamin A.. Carotenoids, also known as provitamin A, are precursors to vitamin A. Vitamin A is an essential vitamin meaning we need to obtain this from our diet. This fat soluble vitamin is important for our vision, immunity, cellular support and reproduction to name a few. More research is also presenting a link between vitamin A and obesity. Studies are seeing a repeated observation of low vitamin A status in obese individuals causing a more in-depth review of the reasonings behind this. There are several ways beta-carotene and vitamin A have assisted with obesity treatment which includes decreased inflammation, better regulation of carbohydrate metabolism, increasing insulin sensitivity as well as decreasing the creation of new adipocytes (fat cells).

The yellow curry powder with that deep yellowish orange color also provides some great antioxidants. Turmeric with its active compound curcumin have vast amounts of studies on the anti-inflammatory and anti-oxidant benefits.  Some of these benefits include cancer prevention and management of inflammatory conditions such as arthritis and metabolic syndrome.

 

Now lets get cooking! (if you just want the recipe card click here)

To start:  I encourage you to have everything chopped and prepped before starting the cooking process so it is not so stressful trying to rapidly cut everything up. Pumpkins and butternut squash are a little challenging to peel and chop so give yourself time and be careful. Please do not cut yourself! I definitely recommend investing in a good knife set as well as a quality (sharp) food peeler. Take care of these items by having your knives sharpened periodically and hand-washing.  I used a vegetable peeler making short, fast swipes across the squash and removed as much of the skin as possible. I then chopped up the squash and used a paring knife to remove the rest of the skin.

Once all your veggies are chopped set aside and start heating up the oil in a large pot. Coconut and curry go so well together so I used coconut oil as the start to the dish so all the vegetables immediately start picking up the sweet, nutty aroma. This recipe makes a lot (about 6-8 large servings) and it is cooked all in one pot so definitely make it a larger pot

As with most of my recipes the ingredients can be flexible. You could omit one of the squashes and just do all pumpkin or all butternut squash. Other ideas would be using carrots and/or potato or any color bell pepper, adding mushrooms is also something I was thinking would be delicious.

A note about the Thai chili’s…I love the spice these small, but powerful, chili’s provide but they are a little too hot to bite into. What I did was cut the stems off the chilis and add them to the dish after the coconut milk is added and then removed right before serving. This way they are simmering with all the other ingredients and infuses the perfect spice. Of course if you like that intense heat just leave them in and maybe add more! Conversely if you don’t like a lot of spice you can omit the chili’s all together. The curry will also bring a little spice and deepen the flavor of this dish. Personally more curry the better for me so I used 4 tablespoons for this dish but you can dial it back with just 3 tablespoons per your preference.

You will also notice that I used an apple for this recipe and here is why. The apple adds a touch of natural sweetness that balances out the spices from those chili’s that set’s this dish apart from other curries!

I used beans as my protein for this particular recipe but about 1.5-2# of chicken is also something I’ll do next time. If you are going to use chicken I would dice in to 1″ pieces and stir fry separate. Here’s how:  In a pan over medium-high heat add 2 teaspoons coconut oil and add chicken, season with salt and pepper and cook until no longer pink in the middle (internal temperature should be 165F). Add the chicken to the curry at the same time you are adding your greens.

To serve I had some brown rice cooked and ladled the curry over the warm rice. I served with a few lime wedges and toasted pumpkin seeds. To toast: heat a pan over medium heat (no oil) and add 1/4-1/2 cup of the pepitas and stir or shake pan frequently until you start to smell them cooking and they turn a golden brown, about 3-5 minutes. Like most nuts they can go from raw to burnt very quickly so don’t leave them unattended.

Enjoy this recipe and if you end up making it please tag @renew_nutrition_consulting on IG if you make this dish!

 

a gift of wellness-10

Meet the Brassica Family

by with No Comment RecipesWellness

Let’s get you well aquatinted to this family. Including cauliflower and other vegetables from the cruciferous/Brassica family is something I try to add in at least a few times per week because of the vast benefits. Cruciferous vegetables contain a powerful pack of naturally occurring phytochemicals known as glucosinolates (a sulfur containing compound that is responsible for the pungent spicy, bitter aroma). Glucosinolates further break down into metabolites that each have a unique set of benefits. Some of the most studied metabolites are isothiocyanates such as sulforphane and indole-3 carbinol which have been found to have anti-cancer, anti-inflammatory, and anti-bacterial properties as well as assisting in phase I and phase II detoxification in the liver. There is also a potential benefit of reducing cardiovascular disease related concerns such as having a heart attack as well as reducing LDL-cholesterol but there are more studies needed here.  I found one study to be really interesting as I am very interested in removing toxins from my lifestyle. This study showed that providing a broccoli sprout rich beverage enhanced urinary excretion of known carcinogens, benzene and acrolein!

These phytochemicals can be found in broccoli and broccoli sprouts, cabbage, bok choy, kale, mustard greens and Brussel sprouts to name a few. In order for glucosinolates to break down into the beneficial metabolites enzymes, myrosinases, are needed. These enzymes are  released when the raw plant is chopped or chewed.  Heat can decrease activity of this enzyme therefore it’s best to not overcook your vegetables. Along with being rich in phytochemicals this class of vegetables is also good sources of fiber, folate, vitamin K, vitamin C and calcium.

Best Cooking Practices to Get the Most Benefits

I recommend eating a combination of raw and lightly cooked vegetables. For example a salad or avocado toast topped with raw broccoli sprouts is a great way to benefit from a super powerful isothiocyanate known as sulforaphane. Check out my IG post on sprouting here

-Never BOIL your veggies

-Lightly steam for less than 5 minutes

-Sauté in a pan with EVOO or avocado oil over medium heat until a fork can just begin to pierce through

-Roast at 425F for 10-15 minutes

 

Now for the fun part, a new recipe:

If you are a fan of cauliflower you will love this creative recipe. Whenever I have cauliflower I usually lightly steam with some Himalayan salt and pepper but I was feeling bored with that method and come up with this recipe. I have seen before the idea of cauliflower steaks but not anything like this. What I love about recipes like this is the ability to change the ingredients based on what you have available. The sauce, cheese, vegetables can all be substitued.. Maybe you don’t have red sauce but have a pesto or Alfredo available that would also be so delicious. Maybe you’re not a fan of meat products and want to change out the chicken sausages with a protein alternative or want a different cheese, the options are endless. This can definitely be a main course as the fiber from the vegetables will likely keep you full and satisfied.

I hope you enjoy this recipe as much as I did.

 

Click here for the a pdf recipe card

a gift of wellness-8

An introduction: Toxins in our environment and what we can do

by with No Comment Sustainable PracticesWellness

I have been spending quite a bit of time digging through research articles, listening to podcasts and overall increasing my awareness on the ways toxins are interrupting so many parts of our lives. I will admit, I was an anti “detoxer” for a long time. I was previously taught that “detoxing” was unnecessary as  most of us are well equipped with a liver that detoxes for us.  These silly “cleanses” and “detoxes” therefore were just a scam and money maker for corporations selling products and quick fixes for weight loss.  While I still believe that some of those methods of “detoxing” are not practical, appropriate, healthy or supported by research there is no denying that the amount of chemicals, pesticides, and pollutants we are exposed to on the daily are not going to be good for us now or in the long run. As a dietitian with an integrative outlook, I know that to achieve optimal health I cannot turn a blind eye to this huge toxic concern. When my clients come to me with a goal with their diet I believe we need to address way more than calories in and calories out. You can expect quite an in-depth review of your day-to-day lifestyle which includes a review of the types of products you use in your home and on your body. I have found it to be fascinating within myself to see such positive changes by simply removing certain items from my day-to-day use. While we cannot eliminate these toxins completely from our life there are changes  we can make regarding not only our diet but the products we purchase to clean our home and ourselves.

Unfortunately, the rate at which chemicals are being produced is way too fast for any solid research to be completed on the effects on our body or environment. In fact, since the industrial revolution around 144,000 chemicals have been introduced into production (this number is likely way higher). What is most concerning is that even if research could be completed on even half of these chemicals what about the interaction between two chemicals or with 10 others which is often found on the labels of many common cleaning and personal care items. We know from the research that has been done that there is a wide spectrum of concerns with these chemicals including but not limited to:

-Cancer

-Respiratory disorders (COPD, asthma, bronchitis, pneumonia)

-Hormone/Endocrine disrupters*

-Skin irritants and burns

-Reduced neurodevelopment in children

-Ischemic heart disease/strokes

-Adverse pregnancy outcomes (low-birth weight, pre-maturity, congenital defects, stillbirths)**

-Mood disorders

-Weight gain***

* Hormones, part of the endocrine system, are natural molecules that send signals throughout our body and control many aspects of our physiology to help maintain homeostasis. A few examples of hormones here include insulin (helps to lower blood glucose and stimulates metabolism), glucagon (present in times of low blood glucose to help create energy from stored glycogen), and estrogen (major hormone of the female reproductive system, also present in men). Endocrine disruptors are synthetic foreign chemicals that can disrupt these hormones which then alter that hormones function. We know that there at least over a 1000 chemicals that may disrupt endocrine function which include phthalates, bisphenols, flame retardants, and pesticides.

** The data looking into the effects of certain pollutants on the ability to conceive as well as the effects on offspring has been so alarming to me. Studies show that babies are being born into this world already with a plethora of toxins in their system and also these toxins can be multigenerational meaning they can continue to pass from one generation to another. [1]

*** I want to elaborate a little on this weight gain concern considering weight issues are a primary concern of many.  Our liver was simply not designed to handle the burden of this vast exposure to toxins and can only detox to a certain extent. The remaining are mainly stored in our fat cells. Back to the above information on endocrine disruption. About 50 chemicals, such as BPA[2]  and PFAS[3] are now being categorized as “obesogens”. These chemicals can make fat cells larger, cause weight gain and act as synthetic  estrogen contributing to misguided hormones/metabolism. Data shows that this is probably the safest place to store these toxins rather than in our critical and vital organs. An interesting study examined this as to understand an obesity paradox in which elderly with obesity had lower mortality risk than those with an ideal body weight. The study observed the presence of 23 persistent organic pollutants (POP) and found that “In those with low POP concentrations, there was no obesity paradox; mortality increased with fat mass (hazard ratios about 2-3 in the highest vs. lowest quintile of fat mass). However, consistent with an obesity paradox, these patterns completely disappeared in those with high POP concentrations”. They concluded that adipose tissue was a safe place to store these toxins.[4]

 

It is easy to get overwhelmed by all this but don’t stress (this is what I had to keep telling myself). There is so many things we can gradually do to help eliminate some of the concerning products in our lives and foods we can eat to help encourage detoxification. We can’t do it all but we can control items that come in to our home and the food we put in to our body. From the list below try to pick a few items a week to focus on:

-Dust regularly (with non-toxic polish or a DIY cleaner)

-Purchase an air filter and replace regularly. If you live in an apartment home check in with your landlord about replacing your air filter.

-Slowly start removing cleaning and personal care products that are loaded with chemicals ( see below for a Natural Home Shopping List and a few recipes to make your own cleaners)

-Download and use the EWG healthy living app or website to the check the safety of your products.

-Stick to food and products that are closest to its natural form. i.e a whole potato/vegetables vs potato or vegetable chips, chicken vs deli meat chicken

-Choose organic whenever possible and especially for the Dirty Dozen List (see previous blog)

-Switch out plastic containers, bottles, and straws for glass or stainless steel

-Switch out non-stick cookware for stainless steel or cast iron

-Include whole, bright-colored fruits and vegetables and cruciferous vegetables in your diet to provide natural flavonoids and phenolic compounds that support detoxification (definitely more coming on this!)

I hope to provide more resources, recipes and guidance on ways to gradually reduce the toxic load in our homes. We are all on our own journey and I have to say this has been a work in progress for me. I still have cleaners under my kitchen sink that I haven’t been disposed of yet and beauty products that I haven’t been able to let go of but I am aware and not purchasing any more of these items. I have also let my family know that for gifts I would prefer not to receive any smelly candles or highly scented body lotions/beauty products. While I do love the smell of these items I have made some really delicious natural perfumes with my essential oils that I know are safe and benefit me in more ways than one. Drop a comment below if you have any tips on reducing toxins in your home or if you have any questions

 

 

 

a gift of wellness-9

The Dirty Dozen

by with No Comment Sustainable PracticesWellness

To choose organic or not is such a big question. For many years I would say it’s better to just have any fruit or vegetable if you cannot afford organic however my thoughts have most definitely shifted after combing through data and studies. The Dirty Dozen list created by The Environmental Working Group (EWG) provides the top 12 crops that have the highest pesticide residue after carefully analyzing data by the Department of Agriculture. This list is updated annually and in just this year collard and mustard greens were added as well as bell and hot peppers. In reading the review of this years findings the EWG is looking at citrus fruits for high amounts of fungicides such as Imazalil. About 6000 pounds of the fungicide Imazalil is used annually and is used for “post harvest use on bananas, citrus, and preplanting seed treatments of barley and wheat” 1 . This product is classified as “likely to be carcinogenic in humans” and also a hormone disrupter. However it’s also noted that there is reasonable certainty that there is no harm from aggregate exposure to Imazalil. Aggregate exposure means that when exposed to this single pesticide. This same conclusion was also drawn on another pesticide known as DCPA/Dacthal which was actually banned by the European Union  in 2009 2. Unfortunately we know that in most cases there is more than one chemical used so what is the risk when combined with other pesticides? And if it has carcinogenic concerns how is there no harm? It is these questions that as consumers we need to ask.

The dirty dozen are fruits and vegetables I would not eat unless organic. Other conventionally grown crops not on this list I would say to make your own judgement based on financial ability and access to organic produce. I personally prefer organic when available however this is not an option for everyone and myself at all times and that is ok. I always will encourage the best for my clients and will work with them wherever they are at however these 12 crops should be purchased organically as I believe the risks outweigh the benefits especially on young, developing brains. In practical terms though I would say if you have a non-organic apple here and there or one tomato at a restaurant that is not organic don’t stress it! But if you are eating an apple a day or a kale salad every day definitely make it organic, make sense?

In regards to washing produce to remove pesticides this is not always effective. Many pesticides are in the actual flesh of the produce and unable to simply wash off; you will notice that the dirty dozen crops are crops that you can’t really peel. I do encourage washing all produce to remove dirt, grime and maybe a small percentage of pesticide (if conventionally grown). I like to fill up my kitchen sink with cool water,  add a few drops of doTERRA Lemon or OnGuard essential oil 3 swirl around and add my produce to soak. I then use a vegetable brush 4 to lightly scrub the item. Drain the sink, give a final rinse and then allow to air dry.

I have created a printable postcard of this list for you to print or save to your phone. Take this with you whenever you visit your next market. Keep in mind that Farmers Markets are a great place to get your fresh produce but always ask your farmer what type of pesticides they are using on their produce. Some farmers are not certified organic but still follow organic growing practices. I hope this helps!

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Strawberry Rhubarb Jam

by with No Comment Recipes

Summer is in full swing and I am loving it! One of my favorite parts of this season is the variety of ripe, sweet fruit. A trip along the PCH last weekend after my morning beach walk led me to a local vendor selling some beautiful organic fruit. I couldn’t help but go a little overboard with my purchases. I left with a large flat of berries, mangos, rhubarb, and peaches for under 40$.   As soon as I got home I started mapping out what I wanted to do with all my goodies. I always like to keep frozen fruit available for smoothies so I washed, cut and froze a good portion of the strawberries and peaches. I also cut some and left in the fridge for a quick snack. But the main attraction was my strawberry rhubarb jam!

This jam is very simple with only 4 ingredients and full of flavor. Most jellies and jams will add pectin to thicken however I find that cooking out the moisture produces a perfect thick jam. The sugar draws the moisture out of the berries and rhubarb while the lemon serves as the acid to lower the pH and assists with the “setting” of the jam while also brightening the flavor.

I hope you enjoy this recipe! Strawberry Rhubarb Jam   <————-click here for a pdf recipe card

 

                    

                    

                    

 

a gift of wellness-5

Part 2: Adapting to stress

by with No Comment Wellness

Welcome to part two of this stress series.  In part one I explained the stress response and what consequences our bodies may face. Part two is the fun part where I get to highlight a few plants that can help reduce stress and/or train our bodies to manage stress more efficiently.

Adaptogenic herbs***(see below) have been used in Chinese medicine and Ayurveda medicine, the oldest medical system, for centuries however over the last few years there has most definitely been a spike in marketing. Many companies are jumping on the adaptogenic herb train and marketing items such as coffee, teas, tonics, capsules, and tinctures.  So what are adaptogens and is it worth trying?

The best way for me to understand adaptogens is to think what adapting mean. I think back to a time where I was training for a 10K that involved a lot of hills. To train for this race I tried to find routes that were similar in topography and increased the incline on my treadmill runs. For this I was adapting my body to this upcoming event. The same concept goes for adaptogens.

Adaptogens are a class of plants/herbs that help our body adapt to stress. They act as “good stressors that mimic mild stress in the body and therefore decrease acute distress by modifying chronically high levels of the stress hormones cortisol…”.1 The exact mechanism isn’t quite clear but we know that adaptogens have high concentrations of phytochemicals that work on many different functions in the body and interact with different chemical receptors; therefore their actions and benefits are considered non-specific. This means they do not act on only one part, or receptor, in the body.

With stress there are 3 phases, alarm, resistance, and exhaustion. Adaptogens work mostly on the alarm phase by decreasing the side effects we generally feel and then reducing the exhaustion phase. So to put it together if we are adding daily adaptogens in to your diet than those future alarming stressors will have a much milder effect on our body. Ultimately we are looking for overall decreasing these high levels of cortisol circulating in our body. Below check out a few common adaptogens.

Ashwagandha (Withania somnifera): this root powder herb has been used for thousands of years particularly in Ayurveda medicine for multiple purposes. From helping to lower blood glucose, acting as a powerful antioxidant, decreasing perceived stress/circulating cortisol, and balance of hormones it really is an herb of great significance. Of note there is still a lot of human studies ongoing and does recommendations vary from 300mg-600mg/day across different studies 3. Ashwagandha can be found in my Moon Milk recipe (see below). Look to your local health food store to purchase. I can attest that consuming around bedtime has been great for my sleep and improved my overall zen 🙂

Holy Basil/Tulsi (Ocimum sanctum): also known as “the Queen of herbs” 2, this herb has been studied for many reasons including protection from toxic effects of chemicals and pollutant and counter metabolic stress. Until doTERRA releases their Tulsi oil you can find it in tinctures or capsules.

Turmeric (Curcuma longa): the active compound in turmeric, curcumin, is the primary component that has been found to have many benefits including being anti-inflammatory, anti-microbial and anti carcinogenic. There are more studies starting to show that curcumin may also hold adaptogenic properties by reducing the amount of cortisol produced but again, more studies are needed. Knowing that this herb does possess known benefits it is definitely one I feel comfortable adding to my daily regimens and why I included it in my moon milk  recipe.

Ginseng (Panax ginseng): the primary antioxidant compound in the plant root, ginsenosides, has been studied for it’s immunomodulating and cardioprotective benefits. The exact mechanism of action is still unclear  however so far it seems to target the HPA axis (see part 1 for more information) and provide immune support 4.

Amla (Emblica officinalis): An adaptogen but also being studied for it anti-oxidant and anti-bacterial products. Find it in capsules or tinctures.

 

With this discussion I also want to highlight a doTERRA oil blend that has similar properties and benefits to herbal adaptogens. Adaptiv is a unique and thoughtfully blended creation of wild orange, lavender, copaiba, spearmint, magnolia, rosemary, neroli, and sweetgum. These oils work synergistically together to promote feelings of calm in times of tension.  Adaptiv has a sweet smell that I love to wear as a perfume as it has way more benefits than just smelling good. At work when things just feel chaotic, I use my Adaptiv roller along my hair line and neck to find composure. It’s also great for moodiness during that time of the month or when I am just not the happiest. It’s actually diffusing next to me as I am writing this blog and making me feel quite motivated.

 

doTERRA also has also released the Adaptiv capsules that contain the oil blend along with GABA, an amino acid that attaches to receptors in the brain to help promote calm states, and the botanical extract Sceletium, a succulent plant native to South Africa that traditionally is used for promoting feelings of well-being and managing stress.  If you find yourself intrigued with the use of Adaptiv or essential oils contact me for a free talk!

 

 

 

 

 

 

Click here for the PDF recipe Moon Milk

 

***The use of some herbs and alternative therapies may be contraindicated with certain medical conditions and/or negatively interact with medications you may be taking. I suggest speaking with your doctor prior to incorporating these therapies in to your diet.

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Part 1: Stress, what it does to our body

by with No Comment Wellness

Have you been feeling stressed lately? If you answered yes this is completely normal, more than likely most of us feel stress on the daily. Especially in the world we live in the amount of stressors are endless. Work, family, relationships, and environmental conditions are just some of the stressors we may face. While having stress is a part of our life it’s how we manage it that is important. Some stress can actually be motivating for us however we also know that chronic stress can have detrimental effects on our health. This is where we also see the link between nutrition and stress making it an area I feel is important to discuss. Digestive issues, gastric ulcers, depression, moodiness, poor sleep, pre-mature aging, cognitive decline, high blood pressure, and cancer are just some of the health conditions we may face. Understanding how our body reacts when under pressure is important. For a majority of my career I have worked with people once they already face these medical conditions but if we know all the things that can prevent an illness I like to take a proactive approach and treat some of the underlying factors if at all possible.

 

Imagine this situation you’re jogging on the side of the road when a car coming in your direction is heading straight toward you. Worried that you may be hit by this distracted driver your brain senses this danger leading to a series of physiological events along the hypothalamus pituitary adrenal axis (HPA) and is part of the sympathetic nervous system. This signaling pathway from the hypothalamus to the pituitary gland (both in the brain) causes the adrenal glands (right above the kidneys) to secrete the hormones cortisol and epinephrine (aka adrenaline). Cortisol has a few functions in the body that can help us deal with the danger. One it releases stored blood sugar into the bloodstream so that we have the energy to fight the stressor. Along with providing glucose it also turns down insulin production to prevent glucose from being stored so the glucose remains available for use. It also turns down non-essential functions when we are in this ‘fighting’ situation such as digestion and reproduction. As mentioned previously having some stress and cortisol release can be a good thing. For example, when exercising you’re pushing your body into sometimes an uncomfortable state and cortisol can help supply blood glucose to your large muscle groups. Cortisol narrows your blood vessels while epinephrine increases heart rate, together causing the blood to pump faster throughout your body. So back to the car scenario this pathway of events gives our bodies the energy to jump out of the way and save ourselves.  Once the situation has resolved hormones level return to normal and we go about our day. But in the event this stress becomes a constant, cortisol levels remains high.

Thinking back to what cortisol does in the body when it’s told to fight or flee a situation the health concerns we can expect become apparent.

 

–Release of glucose into the bloodstream and insulin production turned down. Can you guess what this may cause? If you guessed diabetes or weight gain you are right! Diabetes (type 2) is brought on by chronically high levels of blood glucose. One of the functions of your pancreas is to create and release insulin however when there is too much glucose it is unable to keep up with the insulin demand and eventually tires out.  Chronically high cortisol levels mimic this situation as insulin production is turned down. Without insulin our cells are not getting the energy they need. Starved cells then signal to our brain to eat more food and the cycle worsens. Also remember that any unused glucose is stored as fat.

-Reduced digestion: Digestion is a process that works best when we are operating within our parasympathetic nervous system.  We know that during stressful times we are operating within the sympathetic nervous system. Unfortunately, we can’t operate these two systems simultaneously. One with chronic stress can experience bloating, indigestion, and inflammation of the gastrointestinal tract which may lead to gastric ulcers and irritable bowel syndrome and inflammatory bowel disease (IBS/IBD) to name a few.

–Vasoconstriction and increased heart rate: While it’s good to have increased heart rate and more efficient blood flow throughout the body when needed, over time it can lead to cardiovascular concerns. A continuous constriction of the arteries can lead to damage and plaque development. I look back at my time working in the hospital in which so many patients came in with strokes and very little (and in most cases) there was no focus on stress and how to manage this HUGE risk factor.

 

I mentioned also the risk of cognitive decline, poor memory, and disrupted sleep as possible side effects as well and without going into a whole ton of detail on the chemistry behind how this damage occurs, I will link an article for my science peeps and also provide a super short synopsis. Our brain has several different regions, all of which provide different functions. The hippocampus (responsible for memory and learning), amygdala (emotional responses), and pre-frontal cortex (attention, concentration, focus) make up the limbic system of the brain and are the areas where chronic stress starts to cause long-term problems. Chronic stress has been found to impact all of these areas a little bit differently from structural changes, reduced neuron development/survival, atrophy or damage from high amount of inflammatory markers.

 

My hope for this blog is that my audience can put more focus on lifestyle and how important it is to manage more than just our diet. We could have the most perfect diet but if we are chronically stressed we are not going to reap all the benefits of that diet. In the next part of this two part series I will be discussing the use of adaptogenic herbs to help combat the effects of stress including my favorite evening cocktail, MOON MILK 🙂 .I will also share some resources for stress management including my favorite essential oil blend, Adaptiv..

 

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Carrot Top Pesto

by with No Comment Recipes

I always love to try new vegetables so I was surprised that this new vegetable was something I used to so often throw out. This new phenomena of using the carrot tops greens has inspired quite a few new recipes, including this pesto. I have seen a few renditions of this recipe and decided to re-create it myself using my own favorite pesto recipe.

Carrot tops still need a little bit of research on all the benefits but here are some facts we do know about these feathery green leaves.

The leave provide good sources of potassium, calcium, vitamin K, vitamin A , vitamin C, chlorophyll, magnesium, and fiber. So these leaves that are typically tossed in the trash can actually provide heart healthy, immune boosting, digestive aiding, and eye health promoting benefits to just name a few.

The leaves are slightly bitter and closely resemble parsley (looks and taste) and arugula (taste). They are ok to consume raw or cooked and 1 cup contains about 90kcals. 7g carbohydrates and 1g protein.

This pesto recipe is great with pasta, used as a pizza sauce, drizzled on fresh tomatoes, and sandwich/panini spread. I hope you enjoy!

 

 

Recipe:

Kitchen tools needed:

*Blender

Ingredients needed:

*1 bunch of fresh carrots, greens sliced off

*1 bunch of fresh basil, leaves removed from stem

*2 cloves garlic

*1/4 cup slivered almonds (pine nuts are also good here)

*1/2 cup grated parmigiana

*1/2 tsp garlic salt

*1/4 cup olive oil

 

Instructions:

  1. Rinse and pat dry your greens
  2. For the carrot tops remove the leaves by putting one end of the stem between your thumb and index finger and slide up!
  3. Add basil leaves and carrot leaves to the blender
  4. Add the rest of the ingredients to blender
  5. Start blending; to thin the sauce so that it will blend more easily slowly add water. 1/4 – 1/2 cup should do the trick.

Use sauce within 3-5 days or put in sealed, glass bowl to freeze

To unfreeze take out of freezer a day or two before serving or quick defrost by placing in bowl of warm water. Put back in blender to re-mix everything.