Multiple illnesses broke me down, Yoga built me back UP!

Many of you are obviously aware that I have Celiac Disease which lead me to write my GF Cookbook, "Organic, Gluten-Free & Delicious".  During the time when we discovered I had Celiac, I was also suffering from Chronic Lyme Disease and Chronic Pancreatitis, and was extremely debilitated by this trifecta of diseases.  So much so that I was 25 years old and had to use a cane to walk and be pushed in a wheelchair for longer distances.

Now on the other side of the years of daily pain and isolation, I find it amazing that I even got through it all.  Meditation and yoga were a huge part of how I did not let the diseases get the best of me.  I have always had a naturally positive attitude in life, but when I was so sick some days it was supremely difficult to see the bright side of being hooked up to IVs and hiding from the sun.  

Before I got sick I loved to do yoga & tai chi and take classes whenever I could.  But when I was in the depths of illness, my yoga practice looked much different than it did before and even still looks much different today.  That is one of the many beauties of yoga, it doesn't matter where you were, but only where you are today.  And even with a more gentle practice you can still achieve the many great benefits of yoga.  You don't have to practice for hours a day to achieve great results.

I spent many of my mornings warming up with mild spinal movements on all fours (cat & cow poses) and relaxing down into child's pose.  Most mornings that was all I could handle, then it was onto my supported seated meditation, where multiple plush pillows where my best tools. 

I will never forget the day I was strong enough to get to a class on the beach near my house with the lovely and talented, Kristen, of Kristen Trieger Yoga here in Long Beach, NY. 

Sure, I still was not yet able to participate in 100% of the class that day, but holy moly did it feel amazing just to be out among other yogis who were around me with love and compassion in their hearts.  Since the Lyme Disease was still attacking my joints pretty badly at that time, my hips barely moved, and forget about pigeon pose! Now every time I do pigeon I can get deeper into it, and always remember that first class back when I could not even do it at all.

Even still, after all I went through, and all that my yoga practice has changed, I still use those same beginning gentle yoga postures (asanas) in my daily practice today.

Not only has yoga has built up my physical strength through asanas, but it helps to calm my mind on the more difficult days when things are not going quite right, or my arthritis from the Lyme Disease acts up.   It has helped me in so many ways that I decided to add it to my repertoire of healing modalities.  Already being a massage therapist and nutrition counselor, I know what the body needs to preform at optimal levels.  Adding in yoga and all that that entails is just the natural next step for me.  I live to not only better myself, but to help others live natural, balanced and happy lives.

I hope you enjoy hearing about my yogic journey, and that it can inspire you to make choices in your life that will better yourself and the world around you.

Namaste

the divine within me, honors the the divine within you

The K-9 Diet: A Guide to healthful Home-Cooking for our furry friends

Sasha hiking Acadia National Park, ME

There always seems to be so much conflicting advice behind what we as humans should be eating these days. Raw food, cooked food, gluten free, organic, local, dairy free, raw dairy, grain free, whole grains. A lot of important things to think about. Believe it or not, we should be thinking about these same things when it comes to our furry companions, because if you're anything like me, your pets are part of your family.  My 9 year old aussie-lab mix, Sasha sure does know she is more than just a pet from all the love and attention she gets from everyone she meets.

When it comes to feeding our dogs there are some key things to keep in mind. The size of the dog, the activity level, their general health or preexisting medical conditions, overall personality of your dog, and finally their food preferences (you may find they enjoy or dislike certain foods more than others, and there may be good reason for this). Also keep in mind, when changing your dogs diet, be sure to consult with your Veterinarian (or find a holistic vet at www.holisticvetlist.com ) to assist you for a smooth transition.

I have noticed that more health aware folks tend to feed their dogs a certain way, one thing in common, no kibble or chemical ridden bits in these homes. The first step away from the traditional dry dog food would be an easy switch to an Organic dry (or canned) dog food (ask your local family run pet shop what their favorites are and why). These come in many varieties including grain-free formulas. Some experts believe that dogs should be raised on a diet consistent of that what they ate in the wild, like their wolf cousins, which excludes any grains. Some dogs also have a sensitivity to grains, just like people are sensitive to wheat, so these varieties are excellent for them. Always when purchasing commercially produced foods, be sure to look at the ingredients and make sure that in the top 5, are animal proteins and whole foods (NO animal by-products).

The next step away from commercial dog foods would be home prepared meals (easier than it sounds). Then there comes the question, Raw or Cooked? I personally use a combination of both, since both have great nutritional values that improve the health of our dogs. That brings us to the importance of the quality of our ingredients at home. I prefer to use only organic ingredients for Sasha's food (as well as my own), this eliminates the chance of her getting unnecessary hormones or antibiotics from the meats and harmful chemicals from her fruits and veggies. If you choose to home prepare your dog food and do not want to use organic ingredients, at the very least be sure to get meat that is raised free from hormones and antibiotics.

The partly cooked meals that we prepare include organic meats that get rotated for adequate nutrient fulfillment (beef, buffalo, duck, turkey, lamb, salmon, eggs), and organic vegetables (broccoli, carrots, kale, green beans, celery, mushrooms, squash, pumpkin).  When cooking the meats and vegetables be sure to not over cook, or even cook all the way through.  Typically cooking Sasha's meals the rule of thumb for meats & veggies is cook only 1/2 way.  Dogs digestive systems will be able to get much more nutrition out of the foods when they are not cooked all the way. 
In addition to the whole foods, essential supplements & minerals get added to this. The supplements we add include a high quality liquid multi-vitamin, essential fatty acids (coconut & fish oil), kelp (dried sea vegetable, in a shaker), garlic (tablets), alfalfa (tablets), and pro-biotic capsule (when needed). 

There are some foods to keep in mind that can be extremely harmful to dogs (sometimes resulting in death), and should NEVER be given to them, under any circumstance.

Onions, chocolate, tomato leaves & stems, coffee/tea, macadamia nuts, grapes & raisins, hops, rhubarb leaves, avocados, pits from fruits, and almonds. 

The raw aspects of a dogs diet can be extremely helpful in health for gums, teeth, bones, and overall health. To achieve these health benefits I use organic carrot sticks as treats, and my Sasha goes crazy for them, sweet, crunchy and delicious.  Dried organic meat treats are also great treats (great for training), just be sure to get from a reputable US company and that the only ingredient is dried meat.  The other raw component of her diet is (organic & grass fed) raw beef marrow bones. Not only are the bones good for cleaning their teeth, but bones are important for the health of the dog's bones, makes sense right? If you are weary of feeding them raw bones, you can also supplement with ground bone meal in order to get the adequate calcium they need. Either way they will be sure to thank you for it.

When changing your dogs diet a good way to monitor their health is by monitoring their bowel movements. I know, I know. But, it really is the best way to keep an eye on your dogs health. Make sure it is not too watery, and not too hard and the color should not be too light or too dark. They say the better the diet the less pungent the odor, you can be the judge. In addition to the stool, the health of your dogs skin, coat, teeth and eyes are good indicators as well. If the coat is shining, the skin has no problems, the eyes are bright and alert, and the teeth appear clean and gums nice and pink, its a good sign you've got a happy, healthy dog. Keep up the good work.

So there it is...a very basic guide to how to start your dog off on a healthy paw, 

for a long happy life with YOU!

Glass Storage: Healthy, Economical & Sustainable

Thankfully it seems like there are many people now moving away from the decades of tupperware obsession, into the age of healthful more sustainable living.  

Have you traded in your plastic containers for glass ones yet?  If you have yet to make the switch, why not start today, this post can help you on your way there.

Glass is by far the safest way to store, heat and freeze foods.  There have been many studies done on the hazards of plastics and the chemicals they leach into the foods that get stored in them.  

For more on the dangers of plastics read these comments by Dr. Mercola, 

leading natural health expert.

Where to start?

Often people don't bat an eye when they toss that nice glass sauce jar in the garbage or recycle bin, but I challenge you to think twice about that!  Of course if you were to save every single jar, it could potentially turn into a closet full of horded jars, and who has room for that?  What we do is, we choose our favorite shapes, highest quality glass, or most convenient sizes and save those and recycle the rest in our bin.  We also prefer our containers with metal tops verses plastic ones, and we will make our choices at the grocery store with that in mind. 

So reuse those glass the jars you've already paid for from jams, sauces, vitamin jars, honey, spice jars, to any glass jar you might find along the way.

Are you someone who would like a more uniform way to store foods like
flours, nuts or grains?  

I do like the organization that comes with using the same style jar for certain things.  You simply can not go wrong with the age old companion of food canning...

MASON JARS

The other great thing about mason jars is you can purchase them at most
hardware or home stores.  We go with the wide mouth jars so I can do things like make smoothies right in them, plant herbs, and it makes cleaning them a bit easier.

For food storage bowls, baking dishes, and other varieties of glass, we have used 

PYREX

and we have never had to purchase any other glass bowls in the
10 years we have owned them.  They come in many shapes and sizes, and some even come with a glass top so you can bake items in covered dishes, then store with a BPA-free plastic top.

My last recommendation is the glass jugs that we love to use for
crepe batter, lemonade and sun teas.

BORMIOLI ROCCO GLASS

They also have great latching jars that is perfect to store our bulk herbs and spices in.  I like having some jars with the metal latch and gasket, they feel very secure and store like a dream.

Now that you are saving and looking out for all sorts of jars,

have you found too many amazing jars that you want to hang onto?

Don't stop at food storage for your best jars, up-cycle your glass in oh so many ways!

  

Store your small items...

Extra Buttons

Paper Clips
Hair Pins

Coins

Extra Thread

Lucky Stones & Gems

Storage for Daily Vitamins on the go
Pet Treats (homemade or store bought)

Or use a jar as a...

Vase for cut flowers from your garden

Make it into a planter for kitchen herbs

Winter flower bulb grower (only needs water)

Start seedlings for planting

Container for Homemade Candles (or for store bought eco-friendly votive candles)
Make your own Plant Terrarium (in a larger jar)
Crafts: Decorate jars with yarn, paper, twigs or any other pretty & fun items
Make homemade gifts in jars: From cookie mix to a sewing kit and much more!

And anything else you can dream up!

Do you use your glass jars for any other unique or creative purpose?

Please share, we would love to hear about your other uses!

This post is also featured on another great blog called
Frugally Sustainable

Recipe Test: Women's Fertility Smoothie

 Women's Fertility Smoothie 

**Using ALL ORGANIC Ingredients** 

3/4 Cup Frozen Strawberries

1/4 Cup Frozen Blueberries

1/4 Cup Frozen Corn (in season use fresh)

1/4 Cup Raw Walnut Pieces

1 TB Homemade Elderberry Syrup

1 Cup Almond Milk

3/4 Cup Filtered Water (or more if mix is too thick)
1/2 tsp Ground Cinnamon 

1 tsp Maca Powder (up to a TB if you like the flavor)

1 tsp Hemp Protein Powder

1 tsp Bee Pollen

1 TB Raw Honey

1TB Extra Virgin Coconut Oil

Place all ingredients into a wide mouth mason jar, and blend with immersion blender 

(Can also use regular blender if you do not have an immersion hand held blender).

*Can be stored in the fridge for 24 hours

This smoothie recipe is in the 'testing phase' for me since it is the first time I have made it. 

But even when I have a test recipe that is tasty and nutritious, I have to share it.

See if you can take this test recipe and make it all your own.

Have fun boosting your fertility through blending!!

Cast Iron Cookware: Healthful items to cook with

Your Great Grandmother was right (about a lot of things of course)! Her times were much more about simplicity, quality and frugality.
Now in the year 2012, we are living in a time where things are made to be cheap & disposable.  It feels great to do things that go back to our roots and get back some of that simple more sustainable living.

For all you that have cast iron wares from your ancestors, congrats! You are some of the luckiest people around. For the rest of us there are a few good options out there that wont take 20 years to be seasoned the right way.
We have had great luck with Lodge Cast Iron cookware, the trick is in the care you give them (more on that in a moment). 

Cast Iron Cooking & Health

Cast iron cooking has many benefits to our health and the health of the environment.  They last practically forever if you take care of them, which is why they are the #1 cookware items that get passed down for generations.  Since iron is a great heat conductor you get a nice even heat for cooking and browning.  You never have to worry about harmful chemicals making their way into your food.

We favor our cast iron pans not only because they are durable and cook well, but they also are a safe choice to cook with.  There are many cookware items out there that are simply unsafe to cook with.  The chemicals used to treat the metals for "non-stick" pans, leach into the food you cook as well as into the air you breathe in your home (this is especially important if you have small animals or children in your home, they are very susceptible to the chemical in the air when teflon is heated).  It has been linked to birth defects, cancer, hormone gland malfunction, and more.  America's obsession with teflon coating is simply a huge step in the wrong direction for the health of our world and the people in it.
Read more about chemical coating dangers here.

You can have a "non-stick" pan without any help from a chemical treated coating.  

Cast iron cookware simply does that.  You create your very own non-stick coating every time you use it!  Seasoning your pan is what will make your pan last for many generations and creates a non stick surface.  Your secret weapon...Fats & Oils.

• When using your pan be sure to heat up your oil or fat in the pan first.

• After cooking wipe out pan with water only (NO SOAP), use a scrubber pad for any stuck on food if necessary at first (over time you will only need to rinse with water to get a perfectly clean, ready to use pan).

• Give your pan a light coating with oil and place it in a warm oven to get the oils to bake on

• Be sure to allow your pan to dry thoroughly.  Air drying is fine, as long as there is no water pooling.  If any water is left on the pan for too long it will create rust spots (if you do get a rust spot, simply scrub out the spot, season with oil and bake in oven).

Lodge Cast Iron has a whole page of more tips on how to care for cast iron cookware. 
Click here.

Happy cast iron cooking everyone!

*This post also is featured on a great blog:
Frugal Days, Sustainable Ways

Are you microwaving your popcorn?

These days most people seem to be aware of the dangers of microwaving certain things like breast milk, plastic wrap & plastic containers. That really should make you think twice about microwaving anything you are going to consume.  The way a microwave heats up food actually changes your food, and radiates the nutrients right out. 

In our home we have an old microwave hidden away, but it is strictly used for one purpose, and one purpose only.  We may as well call it the heat wrap oven.  When we have aches and pains we use herbal heat wraps that are designed to be microwaved for a moist heat pad.  Since we are not consuming things heated in it (and stand no where near it while it is microwaving away) I am ok with it being there in the back corner of our home (for now).

One of the most popular microwave foods:

POPCORN

I honestly can not remember the last time I made or ate microwave popcorn, and that makes me feel great!  Especially each time a new study comes out that shares just one more danger about either microwaving food or the toxic coating on the bags of microwave popcorn. 

Have you heard about the countries in Europe that have banned the microwave oven?

Or how about the non-stick coating on the popcorn bags?

Read Dr. Mercola's comments with links to further information. 

Our simple solution to this is to go back to making popcorn the old fashioned way.

And you can too, right on your stove top!

Home-Popped Buttery Popcorn

This recipe makes two large bowl fulls.

We like to save our extra batch in a glass jar or bowl, it is even better leftover!

1 Cup Organic popping corn kernels

2 - 3 TB Coconut Oil Ghee

Real Sea Salt, to taste

Garlic Salt, to taste

In a large stainless steel pot (can also use a cast iron or ceramic if you've got the biceps to shake it)

melt coconut oil ghee over medium high heat, add in popcorn kernels put lid on tight.

Shake the pot every minute or so to make sure the kernels are all coated well with the ghee inside.  When you hear the popping action begin, shake a little more frequently.

Wait until you hear the popping start to slow down almost to a stop, if there is more than 5 seconds between pops*, remove immediately from stove top and pour into metal or glass bowls.  

Salt immediately while the popcorn is still warm.  This will allow the salt to stick better.

Serve and enjoy!  Store in glass container for a great snack all week long!

*Tip: Use your nose.  If you smell the popcorn getting burnt or toasty, either lower your heat or remove from stove top and put in bowls. 

This post is also featured on another wonderful Blog

Frugally Sustainable

Recipe Test: GF Chocolate Chip Cookies

Often when I want to bake something different, or try a new version of an old favorite, I first head towards recipes I know are a 110% success.  A success to me means that they 

1. taste great 2. have good texture & consistency and 3. could stand up next to a gluten filled version 

So I wanted to try and get an even better chocolate chip cookie than we have made in the past.  The recipe we usually use is great, but they are a more crispy cookie and use a good amount of granulated sugar.  I wanted more fluffy cookies with less sugar.  So that is what I got when my buttery maple coconut cookie recipe was adapted. Actually too much so, these are delicious, but they are very cake-like in consistency.  Some bites without chocolate chips taste a bit like a butter cookie.

I will be doing more batch tests until I get what I am looking for, but I wanted to share this tasty recipe.  I encourage you to try it yourself and see how you can adapt it for your taste!

This recipe is adapted from a cookie recipe in my cookbook,

"Organic, Gluten-Free & Delicious"

Cakey Chocolate Chip Cookies

1/2 Cup Coconut Oil Ghee, room temperature            2 tsp Baking Powder
3/4 Cup Packed Brown Sugar                                      1/2 tsp Real Sea Salt
1 Organic Egg, room temperature                               1 Cup Dark Chocolate Chips
1/2 Cup Pure Maple Syrup, room temperature                   
1 tsp Vanilla Powder
1 1/2  Cups Flour (1/2 Cup each; Brown Rice, Coconut, Tapioca: Sift flours together)

Preheat oven to 375° 

In a large bowl, using a hand mixer, mix the ghee and brown sugar until creamy.    

Then beat in the egg, and syrup until well mixed.

In a separate bowl, combine flour, baking powder, salt and vanilla powder.
Then, mix the dry ingredients into the wet mixture, a little at a time. Do not over mix.  

Fold in chocolate chips. 

Drop by tablespoonfuls (or use small ice cream scoop) onto parchment lined baking sheets, and flatten with your hand slightly. 

Bake at 375° for 10 - 12 minutes or until lightly golden brown. 

Meal Planning: Meatless Mondays

I hope by now most of you have heard of a great little trend called, Meatless Mondays.  It is really just about reminding ourselves that its good to have a meatless meal a few times a week.  It's not about promoting strict vegetarianism, or actually going meatless on a Monday, it's jut about being aware that we don't need to make animal protein the star of every single meal you eat.  Your body (and wallet) will thank you for it!

I like to get a jump on my meal planning for the week on my weekends, sometimes even testing out recipes for the week as well.  This weekend we tested out a recipe from daytime television show about healthy eating called, The Chew.  

I modified the vegetables to ones we have on hand, and you can do the same to make it all your own!

Mu Shu Vegetable 

with homemade Hoisin Sauce & Mandarin Pancakes

(as always using All Organic ingredients)

• 3 Eggs (lightly beaten)
• 1 Lb Swiss Chard
• 2 Cups Purple Cabbage (shredded)
• 1 Cup Mushrooms (sliced thin)
• 2 Carrots (sliced thin)
• 6 Scallions (sliced thin)
• 2 Cloves Garlic (sliced thin)
• 1 Tsp Toasted Sesame Oil
• 1 Tbsp Coconut Oil
• Salt 
• Sauce:
• 2 TB GF Tamari Soy Sauce
• 2 TB Brown Rice Vinegar
• 1 TB Mirin
• 2 TB Grated Ginger 

-Heat a large skillet or wok over medium heat. Quickly scramble the egg, then remove to a plate and reserve.  

-Add in and heat the toasted sesame oil and coconut oil over medium-high heat. Add the chard, cabbage, shredded carrots, mushrooms, scallions, and garlic. Season with salt and toss, stir-frying for 2 minutes. Cover. 

-Mix together the soy sauce, rice vinegar, mirin, and ginger. Uncover the vegetables, and add the sauce, tossing to mix well. Cook for an additional 1-2 minutes, until vegetables are tender. Add the reserved egg, tossing everything together, and remove from heat and transfer to a serving bowl.  

-To serve, spread hoisin sauce down the middle of the pancake, and top with a generous amount of vegetable. Serve & enjoy!

Homemade Mandarin Pancakes made from the cookbook, 

"The Gluten Free Asian Kitchen" by Laura B. Russell

Homemade Gluten Free Hoisin Sauce

4 TB GF Tamari Soy Sauce

2 TB Creamy Almond Butter (raw or roasted)

1 TB Molasses 

2 tsp Brown Rice Vinegar

1 Garlic Clove, finely minced

2 tsp Sesame Oil (unrefined)

a Pinch Ground Cayenne Pepper

Whisk all ingredients together in a bowl until fully combined.
Store any leftover sauce in glass jar in refrigerator.
(Also works nice as a marinade for steak or chicken, when not going meatless)

Eating Vegetarian meals can be delicious and fully satisfying.  

Give a few meatless meals a try and taste what we mean!

The Power of Plants: Herbs for Digestion

Plants are powerful, there is no question about that.  

The best part about it is, if you know how to use them correctly they can be your allies in health for the rest of your life.  Think about just how many types of plants there are out there, and how often they get passed by when we need them the most.

For those who have had experience with digestive upset, due to disease or acute infection, you know how difficult it can be to relieve the symptoms that come along with that (and just how badly you can want relief).  I myself have dealt with having a digestive disease since childhood, and have gone through almost every possible treatment and remedy over the many years of being afflicted.

Since I started using plants, herbs and food as my go to treatment, I find it is a rare occurrence that I need to go for anything else.

I have found that it is most gentle, especially when trying an herb for the first time, to try it in a tea form.  Some I would recommend only to ever have in tea form.  When herbs are used as tinctures or essential oils they can sometimes be too strong, especially at first.

Herbs for Digestion

Peppermint 

Relaxes the muscles of the digestive system, helping to ease symptoms of digestive upset.

Fennel Seed 

Not only filled with more antioxidants than Vitamin E, but also proven to be a powerful anti-inflammatory.  Helping many chronic diseases like bowel disease, arthritis, cancer and Alzheimer's.  The reason it works so well in digestive diseases is, it's ability to relax the lining of the intestines, and at the same time reducing the inflammation.

Chamomile 

More commonly known as a soothing tea for the mind, but also soothing for the belly.  

Properties of chamomile include anti-inflammatory, antibacterial, antispasmodic and also contains antioxidants.

Ginger

The nausea reducer.  No matter the reason from pregnancy, to food poisoning to motion sickness, reach for ginger first when it comes to nausea.  Also aids in relief for heartburn & digestive upset. 

Cinnamon 

Has been proven to be an effective fighter against various types of bacterias including those that cause food poisoning, staph infection, urinary & bladder infections, and H. pylori that is linked to stomach ulcers and cancer. 

Foods good for Digestion
Check out "The Holistic Mama's" fantastic post on Probiotic filled foods!

Fermented Foods

Fermentation creates natural probiotics in foods, the essential gut flora necessary for optimal digestion.

• Umeboshi Plum & Ume Vinegar - Aids in digestion with antibacterial properties
  • Tamari Soy Sauce - Contains antioxidants, anti-cancer properties & aids in digestion
  • Miso - Contains antioxidants, anti-cancer properties & aids in digestion
  • Yogurt - The most commonly known food to contain the good bacteria, probiotics (can be made at home from coconut or almond milks) 
  • Pickles & Pickle Juice -  Aids in digestion, filled with probiotics
  • Sauerkraut (fermented cabbage) - Aids in digestion, filled with probiotics
  • Pickled Vegetables - From beets to peaches, you can pickle pretty much anything and get fantastic benefits!

High Fiber Gluten-Free Foods 
(be sure to purchase all of these organically to gain the health benefits)

Coconut

Coconut has many forms and are all delicious and filled with tons of health benefits you might not expect.  Coconut comes in the form of...

Flour, Extra Virgin Oil, Cream (canned), Milk (carton or homemade), Water, Shaved or Flaked

- High in the oh so important friendly fats that act in the body as fat burners

- High in fiber coconut flour is wonderful to cook and bake with in a vast array of recipes.

- Antibacterial & Antifungal:  Fighting things like strep throat, acne & candida

- Filled with Antioxidants: Called catechins, they are great colon cancer fighters.

- Anti-inflammatory: Good for many conditions caused by inflammation

Raw Almond
Almonds can be used in many ways and also have a few forms...
Flour/Meal (made from blanched almonds), Whole, Slivered, Milk (carton or homemade)

- Filled with the friendly fats that aid in disease prevention and cholesterol regulation.
- Contain vitamins E & B, as well as essential minerals.
*Learn how to make your own almond or coconut milk yogurt with extra probiotics in a slow cooker from the Holistic Mama

Winter Squashes
These come in many varieties such as...
Butternut, Spaghetti, Acorn, Pumpkin, Buttercup, Carnival, Delicata, Kabocha, Sweet Dumpling

- High in B & C vitamins which boost mood and immune function
- Contain folic acid: Especially important for pregnant women
- Richly colored veggies like these contain good amounts of carotenes: Good for eye health

Berries
Some high fiber berries include...
Blueberries, Raspberries, Strawberries

- Rich with antioxidants.  Great for immune function
- High in vitamin C, B, E, A & zinc. Helpful in eye, brain and immune function.

Avocados
A fruit? A vegetable? No matter what you call it, they sure are packed with goodness!

- Rich in anti-inflammatory & antioxidant nutrients: Cancer fighting
- High in the friendly fats: Good for cholesterol regulation & brain function
- Contains folic acid and B vitamins: Helpful in heart health

Brown Rice
Come in short, medium and long grain varieties.
Experiment with all to see what you like best.

- Has plenty of folate & B6 for a heart healthy food
- Vital minerals include: calcium, magnesium, iron, potassium, zinc & more!

Quinoa
(pronounced; Keen-wa)
One of the few non-animal based foods that is a Whole Protein


- Great source of magnesium, iron, calcium & more
- Contains vitamin B for brain health
- Has antioxidants like maganese & copper: Goof for cancer & disease prevention

*To learn wonderfully detailed information about healing herbs & spices you can incorporate into your daily diet, read Bharat B. Aggarwal's book, "Healing Spices" 

Happy Eating Everyone!!!

Breaking Down Dairy: Can you do it?

I just love that people are becoming more aware of their food choices (for the most part).
It is such an empowering thing we can do for ourselves.
Taking control of our health through our food, and thus through our wallets, will be the smartest thing you will ever do.  Not to mention it is quite satisfying giving your dollars to a hard working farmer, rather than a large faceless pharmaceutical corporation, that's for sure!

I have noticed over the past few years, the most common food items that are purchased organically are dairy products.  If you are going to start somewhere with organics, it may as well be in the dairy department (along with fruits and veggies of course!).  

Many of us with digestive diseases tend to have a problem digesting dairy products (whether we choose to admit it to ourselves or not).  Most of my teenage years I ignored the after effects of things like butter, ice cream, yogurts & cheeses and continued to eat them mindlessly.
But the moment I began to live a more mindful life, and really took charge of my health through food, everything changed!

I am sure most people have heard of lactose intolerance, the body's inability to breakdown lactose, a prevalent sugar found in milk.  A less often talked about part of diary that can cause gastrointestinal problems and more, is a protein called casein.  Casein can also be used as an additive in certain foods, so be sure to read your labels.

Some symptoms to look out for if lactose might be a problem for you...

abdominal pain/cramping, bloating, diarrhea, gas, nausea, or vomiting.

Symptoms if you may have a casein allergy or sensitivity might be...

swollen skin wherever contact has occurred, stomach bloating, rashes, hives, generally irritated skin, nasal or sinus congestion, sneezing, coughing, watery or irritated eyes, and coughing or wheezing.

*Be sure to consult with your physician if you think you may have a casein allergy

Eating too much dairy for all people can also show up in ways you might not expect like...

mental fog, headaches, joint pain/stiffness, chronic sinus infection or post nasal drip, sluggishness, acne

To find out if dairy is causing problems for you simply eliminate it from your diet for a few weeks and note any changes that may occur in your mental or physical state.

Goat vs. Cow
Some say that cheese from goat milk is easier to digest, but I still believe that this is such an individual thing.  It is certainly not a hard and fast rule that a goat cheese will not affect you the same way a cow's milk cheese will. If you are interested in experimenting with this yourself, I highly suggest using very small quantities. Also making sure that you wait at least 3 days before trying it again to see how your body reacts and how you feel.

*Aged cheeses tend to have less lactose & casein vs. soft cheeses.
Try a cheese like a Spanish Raw Naked Goat Cheese, or an aged Raw Parmigiano Reggiano

Raw vs. Pasteurized
It has been said by some raw milk advocates that raw milk does not react the same as pasteurized milk in people with lactose intolerance.  Now, I am definitely an advocate for raw dairy, from a purely nutritional aspect.  But, in my personal experience I can not drink milk or have most milk based items, raw or not.  There is no arguing that raw dairy has all of the great nutrients that are supposed to be there, and that pasteurization kills pretty much everything good in dairy.

Even though milk, ice creams, yogurts and butter are out of my diet, the world of raw cheeses makes my body a happy one.  Not every raw cheese will be okay for everyone.  There are only a small number of cheeses that have proven to be okay with my body.  Some are from goat, some from cow, and some from a mix of both, but all are aged and raw.
Again, I just have to repeat how dairy affects someone is a very individual thing.
I will quote the age old proverb on food,

"One person's medicine, is another person's poison"
So, just because someone else said it worked or did not work for them and their digestive disorder, that certainly does NOT mean it will work for all people with the same condition.


Happily there are many options for those with sensitivities to the 
lactose and casein in dairy!

A few years ago I discovered a product that revolutionized how we ate in our home.
GHEE
What is ghee?
Commonly known as clarified butter.  From grass fed organic cows is best.
This is simply butter that is heated, it will separate, and the portion that is removed contains all of the lactose and casein that was in the butter.  And you are left with a delicious buttery ghee that can be used in any way one would use butter.

What is better than Ghee?
Extra Virgin Organic Coconut Oil Ghee (made from grass fed cows)
Basically a wonderful company decided to mix together two amazingly nutritious fats, and what you get is simply fantastic.  It contains a 75% / 25% ratio of Coconut Oil and Grass Fed Ghee.
Can be used anywhere in place of butter or oil in most recipes.

Extra Virgin Organic Coconut Oil

The most nutritional oil you can use.  The thing that makes it so fantastic is, it is perfect for high temperature cooking. It has a high smoke point which means the oil's molecular structure wont change as you heat it.  Oils like extra virgin olive oil and flaxseed oil are wonderful, but don't have a high smoke point, so are better if you eat it in its natural state, unheated.
Use coconut oil to replace butter or ghee in most recipes for a delightful dish.

Dairy-Free 'Milk' Choices
Organic Almond milk is our favorite, next to coconut milk.
The beauty of both these milks is, you can make them yourself in a blender!
Of course you can always purchase these in your grocery store in a carton.  I suggest using the unsweetened versions.  I don't like having 'hidden' sugars in my foods, if I want something sweet, I want to sweeten it myself.
There are also rice milks, but they tend to have a much higher sugar content due to the process of making the milk from rice syrup.  So, I don't really love rice milk for that reason.  Nor am I a big supporter of soy milks. They have been known to interfere with hormone production in people if consumed on a regular basis.  And if it is not made from organic soy, the process they use to grow and extract it is super scary.  Find out more on the dangers of GMO, non-organic soy here.

Canned Organic Coconut Milk
Great to replace heavy cream in almost any recipe. 
This milk is often called coconut cream, since it is much thicker than the thin coconut milks from the carton.


So, if you think living a lactose, casein or dairy free life is impossible, think again!
These days it could not be easier, or more delicious.
There is a replacement for pretty much anything, and doesn't that feel good!

Happy eating everyone!

Hydration, Digestion & Water Quality: The Vital Truth

The unfortunate truth is most people just don't drink enough water.  We sometimes forget that our bodies are about 70% water, and our vital organs need water & oxygen to survive and thrive.

It is especially important for people with digestive disorders to be sure that they are getting an adequate amount of water per day.

When I speak to most people about their water intake one of the first responses I get is, "Does coffee count as water?"

The answer is a resounding NO.

Drinks like coffee and alcohol actually dehydrate you, so if you are only drinking coffee throughout your day, you are doing yourself a huge disservice.

The next question is most often, 

"How much water per day is enough?"

There is a simple formula that will work for anyone.

Divide your body weight in 1/2, and that is the number of ounces of water you should try to drink a day.  But, that is not to say you should ever force yourself to drink water if it does not make you feel good.

It is amazing what drinking a simple glass of pure water can do for you.  

If you are not getting enough water throughout your day it can potentially cause...

• fatigue 
• headaches
• irritability
• constipation 
• you can also misinterpret your brain's signal for thirst as hunger (so next time you think you need that extra snack, have a big glass of water instead)

Now you may think all water is created equal, but that could not be more wrong.

These days our water is polluted with factory runoff, prescription drugs of all kinds, high levels of chlorine, and that is just the tip of the iceberg.

When it comes to bottled water, don't be so fast to put your trust in them.  There have been companies that have been caught filling their bottles with tap water and selling it as natural spring water.  Another reason bottled water is not the safest, is the way they are packaged, stored and shipped. 

The plastics they use can leach harmful chemicals directly into the water, and when stored in warehouses or trucks when exposed to heat the chemical leaching process is exponentially faster.

Over the years I have tried many types of home water filters, including the most popular ones. 

These days there are only 2 types of water that I can confidently recommend as the safest and most pure forms of water.

1. Find a natural spring by you!  

You'd be surprised how close a spring might be to your front door.

The kicker, its FREE!  Yes, I said free.  

Just find your local spring at

Find a Spring

and be sure to bring plenty of glass water jugs or mason jars with you!

2. Water filtration system by Dr. Mercola 

(read his article or watch is video for great information on water)

He has a very affordable under or over the counter unit, but also has a whole house filter to be sure all of the water in your home is safe & clean.

I hope this helped to shed a bit of light on how important such a simple thing like water is. 

Try to keep a bottle of water with you at all times to help remind you to keep up your intake.  And be sure to invest in a high quality stainless steel or glass bottle to be sure you are keeping your clean water as pure as possible!

Happy hydration to you all!

Yoga for Health & Digestive Diseases

Featured: Live.Breathe.Grow. Manifesto Tank

Everyone knows that how we move our bodies is just as important as what we put in and on them, right?

For a lot of Americans the mind-body connection often seems lost.  It is almost as if they are operating completely separate lives, one in their mind (work, school, stress, kids, bills, worry), and one in their body (at the gym, mindless motions through the day, walking the dog, couch time).  

I have found that yoga is a fantastic way, for pretty much anyone, to begin to connect the mind and the body through mindfulness, breath and yoga practice.

Yoga in the US seems to be accepted widely, purely for the fact that it is a great physical workout.  But if you are only doing the asanas (physical postures) in this ancient practice you are barely tapping into the great healing potentials for yourself.

For those of us with Celiac Disease (or Crohn's Disease, IBS,  Diverticulitis, Pancreatitis, Colitis, etc) what we put in and on our bodies is (sometimes painstakingly) a daily thought process. 

But oh so often we can forget about physically helping our digestive systems along, and this can be done simply with a bit of yoga.  Anywhere from 1 - 2 days a week to 10 minutes everyday can be helpful.  

Why can yoga do more to help digestive disorders than simply going to the gym or walking?

This is not to say that the gym and walking can't help at all, there is simply a lot missing from basic workouts and cardio activities like walking (outside would be more effective than a treadmill). 

Yoga has to do with postures and balances, but the more important aspects of the effectiveness of yoga is the connection to your breath.  If you are not breathing through your asanas (physical postures) you will never get the fullness of a true yoga practice.  When being instructed through poses the inhale & exhale can bring you deeper into the physical pose, can clear your mind of thoughts running wild, expand your breathing capacity, and bring oxygen to every cell in your body.

Breathing with intent, or in different ways can most certainly help not only your respiratory function, but your whole body, including digestive system.  Breath can get you through pain and cramping (anyone heard of Lamaze for childbirth?) as well as bring some clarity and rest to the mind.

What are the best asanas for aiding the digestive system?

The beautiful world of TWISTS!

What I love about twists are, just like all postures in yoga, there are options ranging from very gentle, to very deep, and everywhere in between (*deep twists are contraindicated in early pregnancy).

So, no matter your age or activity level twists can be good to ring out those organs.

Here is a nice twist with step by step instructions to give a twist a try

Soothing Forward Folds

Forward folds are not only good for the mind, but good for the digestion.

Here are a number of folds to try, good ones to start are Child's Pose & Seated or Standing Bend

Supine (on your back) Asanas

There are a number of twists that are done on your back as well, but here are more gentle poses for those more difficult days. Lying on your back hugging your knees to your chest, even sounds soothing.

Here is a detailed step by step on Wind Remover Pose (or Pavana Muktasana)

Happy breathing to you All!

Last Smoothies of Summer: Anti-Inflammatory & Immunity Smoothie

Happy Labor Day!  

With the 'last day' of summer upon us, the season of smoothies will be gone with the cooler temperatures fast arriving.

As with anything else I make in my kitchen, I want to make sure to pack my meals with as many vitamins and nutrients as possible.  Also when planning my meals for the day, I really think about what my body needs to function at its best for that time.  Not only do I factor in what is going on with my body, but thinking about the time of year & weather is almost equally as important.
 
I truly use my food as medicine every single day.  It allows me to feel my best and helps prevent things like viruses, colds, allergies & flu simply with my daily meals.

Each ingredient I choose to go into my smoothie is carefully selected for specific health purposes.

*It is very important to use only Organically grown, Non-GMO (genetically modified organism) ingredients. Non-organic versions do not even contain a 10th of the nutrients as the pure organic ones

Almond Milk - high levels of omega-6 fatty acids, vitamin E, iron, potassium, magnesium & more

Good for brain & nervous system health, skin & bones, naturally lactose & gluten free

*You can make your own Almond milk at home*

Coconut Milk  - antimicrobial effects in digestive system, high in healthy saturated fats

Benefits gastrointestinal & cardiovascular systems

 Mango - high content of prebiotic fiber, vitamin C, antioxidants & more 

Aids in digestion & immune funtion

Wild Blueberry - highest antioxidant per serving fruit

Aids in immune function

Raw Walnuts - rich in omega-3 fatty acids, magnesium, potassium, B vitamins, zinc, calcium & more

Benefits brain & nervous system, as well as boost immune function

Raw Honey - contains trace minerals, as well as polyphenols that can act as antioxidants

*get honey as local to your home as you can, this will boost its allergy fighting properties

Allergy fighter & immune booster

Hemp Protein Powder - contains essential amino acids, balanced ratio of omega 3 & 6, GLA, and more

Benefits brain, skin, nervous, immune & digestive systems.

Elderberry Syrup - antioxidant rich, vitamins A, C & E, amino acids & more

*simple & most effective if you make your own with your own local raw organic honey, click for recipe from the Holistic Mama

Anti-Inflammatory properties & boosts immune function

Raw Garlic - antimicrobial properties, C & B vitamins, minerals & more

Nature's most powerful anti-biotic & immune booster

Extra Virgin Coconut Oil - Lauric acid, antioxidant rich, poly-phenols, vitamin E & K, minerals & more

Has antimicrobial, antifungal, antibacterial, & immune boosting abilities.

Benefits skin, hair, brain, nervous, digestive systems. 

Anti-Inflammatory & Immunity Smoothie

1 Cup Organic Coconut Milk (from a carton, unsweetened)

1 Cup Organic Almond Milk (unsweetened)

1 Cup Frozen Organic Mango

1/4 Cup Frozen Organic Blueberries

3 TB Raw Organic Walnut pieces

1 tsp Local Raw Organic Honey

1 tsp Organic Hemp Protein Powder

1 TB Homemade Elderberry Syrup, Optional (for extra immune boosting or allergy fighting)

1 Clove Raw Organic Garlic, peeled, Opitonal (for extra immune boosting)

1 TB Organic Extra Virgin Coconut Oil

Place all ingredients in a 1 quart mason jar and use immersion blender to mix.  Can also use traditional blender.

*Tip: Put Coconut Oil in very last, the oil will harden quickly when made cold, so be sure to blend immediately after adding.

Blend until smooth, and enjoy!

Can store in mason jar in fridge for 12 - 18 hours.

This is one of a select few new recipes in my upcoming 2nd Edition cookbook, "Organic, Gluten-Free & Delicious"  Pre-order your very special copy today, simply click here.

**DISCLAIMER: This information is not to be taken as medical advice from a doctor.  It is for your own informational purposes only.  Please consult a doctor when treating your own health issues.

NEW Cookbook on sale Now!!

Enjoy this very special Limited First Edition of, "Organic, Gluten-Free & Delicious" Order online here now!