Three “3 Ingredient Desserts”

Nutrition Tip Tuesday:

Happy New Year y’all!!!

Is your new year’s resolution to get fit, happy, and healthy? Yes?  Great! Hire me to be your Nutritional Therapist! haha, jk! Well…. I’m not eniiiitirely kidding.  Ok fine… just think about it.  Until then, here are a few sweet treats to help fight sugar cravings while you detox from all the refined sugar consumed during the holidays.

Here are 3 of my favorite quick and healthy desserts!

Milky Banana and Cacao Nibs

Ingredients:

  1. 1 ripe banana peeled and cut into little banana coins
  2. 2 tsp Cacao Nibs
  3. 1/4 cup  Coconut Milk

Method:

pour 1/4 cup of coconut milk over the little  banana coins + sprinkle with cacao nibs

 

Sweet Potato Magic

Ingredients:

  1. 1 small sweet potato baked, peeled, and smashed
  2. 2 Tbsp of your favorite nut butter
  3. 2 tsp Raw Local Honey

Method:

stir the sweet potato and nut butter until they are friends +  drizzle with honey
I know this will make it 4 ingredients but you WANT and NEED to sprinkle with sea salt, OMG soooo good.

 

A  Berry Yoghurt Bowl of Fun

Ingredients:

  1. 1/2 cup sugar free grass-fed yoghurt
  2. 1/2 cup (handful) of your favorite  berries
  3. dainty handful of your favorite nuts

Method:

scoop yoghurt into a bowl + top with berries and nuts

tip with-in a tip! This is why sugar is the devil.

Oh… and if you need someone to kick your nutrition in the ass visit my business website, Nourishing Austin!

 

sea salt vs table salt

  • Nutrition Tip Tuesday!

Here’s a quick little tid-bit about why sea salt is superior to table salt:

Every good story begins with a little drama so let’s start with the table salt

How is table salt made?

Table salt is mined in underground salt deposits and then processed in processing facilities killing any of the magic it may have once contained.

What’s in it?

Goodbye minerals!  Hello anti-clumping additives, MSG, aluminum derivatives, sugar (it’s everywhere), bleach (this is how it gets its color), and chemically enriched sodium and iodine which our body sees as toxic invaders.  The sodium in processed foods plus the addition of table salt keeps layering on the internal toxic load.  The body works really hard fighting against these invaders, so hard that organs, cells, hormones, the gut, and heart health pay a huge price.

Health impacts:

  • dehydrates the body
  • rapidly increases blood pressure – the body works hard to keep the toxic “no’s” listed above away from the heart
  • induces asthma attacks
  • thickens blood vessel walls – no Bueno
  • depletes minerals in the body
  • increases risk of developing diabetes
  • increases chance of heart attacks and stroke
  • damages stomach lining
  • impacts adrenal health
  • impacts nerve function

But don’t worry.  Just throw away the table salt (easy) and replace it with sea salt!

The magic of sea salt!

How it’s made:

It’s made through the evaporation of water in its natural source.  That sounds nice.

What’s in it?

Sea salt is full of electrolytes and is mineral rich.  The beautiful thing about sea salt is you can get different minerals from different parts of the world depending on where your salt came from so having a variety on hand can add a rich diversity of minerals to the body.

  • Sodium –  maintains hydration in the body,  controls blood pressure, facilitates nerve impulses
  • Potassium – healthy function of your body’s cells, tissues, muscles, and organs
  • Phosphorus – builds strong bones and teeth
  • Calcium –  fights infection, develops and protects bones and teeth, critical in heart and muscle health
  • Iron – transports oxygen through the body
  • Iodine – thyroid health, anti-bacterial, anti-viral
  • Manganese – pituitary health (important for the sex hormones)
  • Zinc – prostate health, heals infection, boosts immune system

Sea salt also helps to heal the adrenals because when your adrenals are fatigued electrolyte imbalances occur…. we will talk more about adrenals another day.

One thing to remember:  Even though sea salt is healthier, it still contains the same amount of sodium as table salt.  If you have issues with your blood pressure and your Dr. says to cut back on sodium you better listen to what he says.

Tip within a tip! Bring your own sea salt!

This reminds me of when I used to smuggle in ranch dressing to pizza places in NY when I was young and crazy….. ok, it’s not really the same.

My favorite sea salts rich in so many fancy minerals are:

Natierra, Himalania Fine Grain Himalayan Pink Salt Shaker, 6 Ounce

Celtic Sea Salt Fine Ground, (1) 8 Ounce Shaker, Great for Cooking & Baking, Pickling or Finishing, Gluten Free, Kosher, Paleo-Friendly

Coarse Salt – Sea Salt – Natural, Unrefined Sea Salt – More Minerals Than Himalayan Pink or Rock Salt – Substitute for Iodized Sea Salt – Unprocessed & Hand Harvested By Artisans – 100% Satisfaction Lifetime Guarantee

Because butyrate

Nutrition tip Tuesday

Here’s a little tid-bit about butyrate (besides it being your word of the day). All together now,  byoo-tuh-reyt.

What is it?

Butyrate is created when the good bacteria in your gut digests insoluble fiber by fermenting it.  And how do we feed the good bacteria?  With a wholesome diet consisting of plants (not your grandmas plants… the fruit and vegetable kind).  In a nutshell the insoluble fiber in foods help to convert the good bacteria into butyrate.

Benefits of butyrate

  • the higher the butyrate the lower the chances you have in developing colon cancer – YAS
  • reduces gut permeability (Leaky gut)
  • reduces inflammation which increases immune response – less sick, more play
  • reduction in inflammation reduces autoimmune response

Foods high in insoluble fibers:

  • peels of fruit, berries
  • VEGETABLES – potatoes, sweet potatoes, squash, green peas, Brussels sprouts, broccoli, kale, corn
  • Beans – lima, lentil, garbanzo
  • grains – amaranth, millet, quinoa, oats
  • nuts and seeds- flaxseed, sunflower seeds, almonds, walnuts

When you read or hear the nutrition tribe talk about the importance of gut flora this is one of the biggest reasons why.  Only the good bacteria can convert insoluble fiber into butyrate, the bad bacteria cannot.  So eat your vegetables people!

Another tip within a tip, and this is one I learned from Dr. Tom O’Brian….

It’s better to eat non-organic vegetables than no vegetables at all because, butyrate.

 

All the fermented foods

Nutrition Tip Tuesday

By eating fermented foods you are supporting your digestion aaand repopulating your microbiome with good bacteria.  What does this mean?  I am so glad you asked..

  • increase in  stomach acid to help break down foods – less gas, bloating, and indigestion yay!
  • strengthens the good bacteria in the gut – fights pathogenic bacteria that can make you sick
  • increases intestinal strength – leaky gut leads to all kinds of terrible like IBS, lowered immune system, inflammation, and autoimmune flare ups
  • strengthens the immune system – Wahoo!
  • replenishes gut flora – increases absorption of nutrients and fights toxins
  • makes super awesome bowel movements – YAS
  • reduces sugar cravings – yeasts and bad bacteria scream for sugar and by strengthening good bacteria in the gut you are shushing those sugar cray cravings

What are fermented foods?

  • pickled vegetables
  • sauerkraut
  • kimchi
  • kefir
  • grass-fed yoghurt
  • kombucha
  • miso
  • beet kvass
  • natto

A tip within a tip! Make sure your fermented foods are not pasteurized and be sure to have a variety since each has a different microbiota for the diversity of your gut!

Garlic!

Nutrition Tip Tuesday

Here’s a little tid-bit on the small but mighty garlic!

Back-in-the-day garlic was called “the poor person’s antibiotic” because it was readily available, cheap, and could treat all the things.

Here are all the things:

Garlic as an antimicrobial

  • garlic fights the nasty’s in the gut such as bacteria (the bad ones), candida, yeast, and worms (gross)

Garlic as an antibiotic

  • for centuries is has been used to treat common cold and flu symptoms
  • eliminates mucus

Garlic as an energy booster

  • garlic increases the availability of insulin for better blood sugar regulation

Garlic as a detoxifier

  • digestive cleanser, it fights toxic bacteria in the digestive tract – hiy-ya!
  • cleanses the blood
  • increases the body’s ability to flush toxins from the lymph

Improves circulation

  • lowers blood pressure

Garlic reduces your risk of cancer

  • garlic fights bacteria, lowers blood pressure, increases the immune response, and aids in detoxification…. yeah, I’d say all of that helps!

Next time you have garlic breath, wear it like a badge of honor and breathe these garlicy tid-bits on anyone that will listen.  Your aggressive breath might just save a life!

Garlic Soup Recipe

Apple pectin a day will keep the Dr. away

Nutrition Tip Tuesday

Here’s a quick little tid-bit about why apples are awesome!

What is pectin? Pectin is a soluble fiber found in the skin, pulp, and rind of the apple  (so quit peeling your apples people).  It can also be found in the cell walls of plants but for now we will just talk about the crunchy, beautiful, delicious apple.

How does this benefit humans doing all of their humaning?

  • apples are high in fiber
  • apples are high in antioxidants
  • pectin is an anti-diarrheal agent
  • pectin helps alleviate constipation (such a multi-tasker)
  • improves digestion
  • enhances immune function
  • helps heal gut permeability
  • repopulates the gut after using antibiotics
  • pectin improves your body’s ability to absorb quercetin

What is quercetin?

Quercetin is an antioxidant found in plant food, and it’s a badass because it fights free radical damage in the body. And what does this mean? In a nutshell, free radicals harm the body causing inflammation, accelerated aging, and a greater chance of developing heart disease, cancer, and age related disease.

Eat your apples, because maybe an apple a day really will keep the Dr. away.

Don’t forget… apples can be “dirty”. They were on this year’s Dirty Dozen list so when buying apples go organic.

4 Healthy Breakfasts in a Flash, WOOSH

Hi, I’m in a hurry and so are you…QUICK, stop and go make some breakfast, don’t skip it!  Since you don’t have time to read a blog post and I don’t have time to write one… here are my 4 healthiest recipes in a flash so you can shove food in your face and move on with your day. WOOSH

Recipe #1 Greens + Eggs

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Time to make: 04:52.25

Ingredients:
1/2 – 1 tbsp coconut oil, ghee, or grass-fed butter
handful of greens
2 pastured eggs
sea salt + pepper
hot sauce if you like it HOT, I like Frank’s Hot Sauce the best! It’s sugar free and doesn’t have any weird ingredients.

Method:
Heat pan
Add the fat
Cook the greens until slightly wilted
Crack your eggs into the pan
Add S/P … or other things, you don’t need me to hold your hand
Stir it really fast until it’s cooked to your liking
Put on plate
Add hot sauce
WAIT, now take 3 deep breaths + chew your food slowly and get into digestive zen.

Recipe # 2 Avocado + Hard Boiled Eggs

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Time to make: 02:10.32

Ingredients:
1/2 Avocado (or whole, it’s up to you… I just like to save the other half for lunch)
2 Hard-boiled eggs … you were smart and prepped these at the beginning of the week
Sea salt/pepper
Fresh herbs, seasonings, or citrus.  Lemon thyme is my jam right now, if you are purchasing any herbs soon, you want that!

Method:
Scoop out avocado
Peel and slice hard boiled egg
Add all the taste good thangs
Stir
WAIT…  3 big deep breaths + chew your food slowly and get into digestive zen.

Recipe #3  Two Ingredient(ish) Pancakes

Time to make: 16:11.54

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Ingredients:
1 Ripe spotty banana
2 Pastured eggs
1 tsp vanilla
1/2 tsp cinnamon
1/4 tsp baking powder
crack of sea salt
Butter to grease your pan

Method:
Whizz all the things in whatever you must wiz things in, or mash it all up real good
Heat and grease your skillet or pan
Make pancakes the size your little heart desires
see the bubbles pop? OK, now flip!
Let the little pancakey pants cook for 1-2 minutes
Top with healthy things
Enjoy your mile high stack of 15 mini pancakes!
WAIT.. 3 deep breaths! EAT SLOW…. digestive blah blah, pancakes

Recipe #4 Kefir + Berries

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Time to make: 02:21.73

Ingredients:
1 cup kefir
1/4 – 1/2 cup berries
a dainty handful of nuts
tsp hemp seeds

Method:
Put all the things in a bowl
WAIT… you know

You now have an arsenal of nutrient dense breakfasts that not only taste good but provide the body with blood sugar stabilizing properties to keep you full and the energy stable.

More jet + less lag

Spring break is here and with that comes one of my favorite things….travel!  After a long travel day the last thing you want is to feel less than your best, time with family is too precious to waste by feeling all that travel funk.  Here are my best tips in fighting jet lag especially for the long-haul flights.  Prepping your body for a long haul flight will do wonders for your high altitude recovery.  Trust me, I know these things….. Hi.  Flight attendant.

My Top 10 Tips on How to Beat Jet Lag

  1. Relax and breath
    Take a deep breath and go with the flow. The more you stress the more you are firing the “fight or flight” response and tiring out your adrenals, with this comes disrupted blood sugar regulation and a lowered immune response. Give yourself ample time to get to the airport, don’t get frazzled, rest on the flight, and take care of yo body.
  2.  Hydration
    Staying hydrated will not only make you feel better but will help your entire body recover with its toxin flushing, cell nourishing, circulation promoting, all around homeostasis promoting magic.  A rule of thumb is to drink half of your body weight (lbs) in oz of water.  If you have a window seat and are afraid of having to use the fancy airplane lavs just sprinkle a pinch of sea salt in your water bottle, it helps the  body absorb the water instead just flushing it out.  Don’t start hydrating day of, make sure you are staying well hydrated during the days leading up to the flight and then the days following as well.  This will also get your body more in tune with absorbing instead of just flushing.
  3. BOOZE
    Get wasted! … Just kidding.  Save the celebrating for the vacation.  Drinking during the flight is going to have you feeling all the funk (been there done that).  The day before and the day after the flight is a good time to focus on hydration so staying clear of the booze will optimize your jet-lag recovery.  Kombucha is a wonderful substitution and it helps to fight sugar cravings as well (check the label for added sugar).
  4. Nutrition
    Eat nutrient dense + properly prepared foods before and after the flight, and try not to eat the airplane food.  Airplane food is highly processed and will be doing you zero favors in feeling fancy.  Here is a list of my favorite easy to pack snacks:
    RX bar
    Epic Bar
    Cut veggies
    Cut fruit
    Apples
    Hard boiled eggs
    Nuts
    Almond butter packets
    Cacao + Coffee Protein Pancakes
    Avocado – cut pre-flight and hold it together with a rubber band
    Kombucha
    Sea salt (trust me, I never leave home without it)
  5. #2
    Everybody does it.  Make sure to include fiber into your diet, the last thing you want is to become constipated while traveling.  Fiber + adequate hydration should keep your digestive system in good working order.
  6. Stretch
    Stretch before the flight to increase the circulation throughout the body.  Try and squeeze in a little stretch action pre-flight + mid-flight + post flight ….. Just keep your bum out of the galley.aftersitting stretches
  7. Sleep
    Sleep on the time zone you are in.  Sleeping at night is the best way  to re-set and align the body clock with the time-zone you are in. We all know how a good night’s sleep makes us feel, reborn and kind of like Beyoncé.
  8. Exercise
    Exercise while on vacation.  Sweating is a wonderful way to excrete toxins from the body as it encourages detoxification.
  9. Dry brush
    After traveling or sitting for long periods of time dry brushing will increase blood flow and reduce swelling in the ankles and limbs, the increased circulation will also give ya a little boost after being stagnant….and we all love to feel all the fancy feels.
    Skin-Brush

    • Use a coarse brush like the one to the right
    • Skin should be dry
    • Always brush towards the heart starting at the feet
    • Then continue brushing towards the heart down your arms starting at your hands. Check out my last blog post to learn more about dry brushing.
  10. Laugh + Have fun!
    The best way to fight the funk is to forget about it, love and laughter is always the best medicine!

 

 

Dry Brushing, everyone’s doing it

Come on, you know you want to.

Dry brushing is hands down the easiest detoxification technique you could ever learn and incorporate into your daily routine no matter where you are. I always travel with my dry brush especially when I’m working as a flight attendant because taking care of the largest organ on my body and removing toxins is of huge importance.  Your skin is the first line of defense against invaders therefore dry brushing is a way to keep this organ working efficiently and effectively…. plus it feels really good y’all!

Why?

Our lymphatic system works to flush cellular waste out of our body and when the lymphatic system becomes clogged it can cause inflammation and lower the immune response.  By dry brushing you are stimulating the lymphatic flow under the skin and also detoxifying the body making your defenses stronger against all the muck.

Other benefits:

Exfoliation: This is a wonderful way to remove dead skin cells and encourage the growth of new ones. Younger looking skin…. yes please!

Increased circulation:  After traveling or sitting for long periods of time dry brushing will increase blood flow and reduce swelling in the ankles and limbs, the increased circulation will also give ya a little boost after being stagnant….and we all love to feel all the fancy feels.

Inflammation support: With your vascular circulation increased and the lymphatic system flushing toxins from the body, one can expect increase support in the inflammation response.  If you would like to read about the hormones involved in inflammation click here.

It just feels really good, it’s waaaay better than the pat downs you get at security.

What kind of brush to use:drybrush

A brush with firm natural bristles is best.

How to dry brush:

Always brush towards your heart on dry skin and use a firm circular motion when doing so. I like to start with the bottoms of my feet, work my way up to my heart and then move on to my hands and work towards my heart again.

Who should dry brush?

If you are reading this, you should dry brush.  Our daily lives are full of stress and toxins from the foods we eat and the environments we are in. All of the little things add up, and by adding this to the “little things” your life can become just a little bit healthier.

This can be a  beneficial therapy for athletes or anyone who struggles with chronic pain.  Combining dry brushing with a nutrient dense diet will support the inflammation response which is always crucial in injury recovery.

Aah brush it. Brush it real good!

Sorry I pictured my dry brush next to a cactus, it looks pretty and does not imply dry brushing feels like cuddling my little cactus friend.

 

 

Leaky Gut and GERD = No Bueno

symptomsLeaky Gut and GERD, they are just as nasty as they sound, one is undigested foods entering the bloodstream by penetrating an inflamed intestinal wall and the other is rancid food that’s trying to detour north with the burn of hades instead of heading due south. They are stupid and they are bad, and you just don’t want them. This is why what you eat and how you digest is so important in keeping your internal food hugs on cuddle patrol because leaky gut is an illness which can lead to so much more than digestive discomfort. So…. Who are these bad guys? What causes it? What is happening to your body when all of this angry arrives?

Leaky Gut
In short, Leaky gut occurs when food particles break through the intestinal wall and enter the bloodstream, I know… so gross.

GERD
GERD is  gastroesophageal reflux disease which occurs when foods become rancid in the stomach and backflows into the esophagus causing tons of burn on its fiery journey.

What causes it?

We need healthy hydrochloric acid, aka HCL, aka stomach acid, to break down foods and kill off any bad bacteria which may have traveled with it. Think of it as a bath for your food, and this bath needs to be acidic enough to sterilize and breakdown the food so it can continue on its journey south and it can only pass through the door (pyloric valve) from the stomach into the small intestine if it reaches the right acidity. If it does not… it can just sit there… and rot…. until it reaches proper acid levels just by becoming rancid or it will travel north setting fires in your esophagus, also know as GERD. OUCH. Low HCL levels can be caused by a number of things such as poor diet, stress, excess carbohydrate consumption, excessive alcohol consumption, overuse of medications, nutrient deficiencies, and allergies.

Back to the rot. Ok so, your food has now become rancid enough to pass through the door and travel into the intestines, Eep! This rotten putrid food is now where the majority of nutrients are absorbed from food to enter the blood stream, not good. This will cause inflammation in the intestines, making them more permeable, and now this toxic, rotten, undigested foods and proteins can now break through the intestinal lining and enter the blood stream. WHOA.

OMG, what is this doing to my body?

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Inflammation:
Inflammation can lead to all sorts of problems throughout the body such as joint pain, headaches, fatigue, digestive issues, bloating, weight gain, acne, rosacea, and can exacerbate thyroid conditions.

Food sensitivities:
So all of this muck has permeated through your intestinal wall and entered the bloodstream, your body will now attack these invaders along with the food which came with it. Gluten, casein, and un-sprouted grains (soak them!) are the most aggressive foods coming through your intestinal wall and when they do the body attacks and will now recognize these foods as toxic invaders hence the rise in gluten, dairy, and grain intolerances. It’s not a fad (I get the gluten “fad diet” question all the time) our bodies are developing allergies and intolerances to these foods due to the rise of processed ingredients and a decline in our body’s ability to digest. But don’t blame your body for not being able to digest chemicals, it was never meant to.

Auto-Immune Disease:
Auto-Immune Disease is when the body’s immune system attacks its own healthy cells so when you have leaky gut your overall immune system is greatly effected. Healthy digestion is key to our health and the connection between auto-immune disease and leaky gut cannot be ignored as it is almost always linked. The most common auto-immune diseases are rheumatoid arthritis, lupus, celiac disease, type-1 diabetes, and multiple sclerosis.

What can I do?

Healing Foods:

  • bone broths – rich in minerals, it’s magic
  • fermented foods – supports digestion with HCL production and encourages growth of gut flora
  • whole foods (not the store, but they do have lots of yums) – one ingredient foods are best
  • good fats – coconut oil, ghee, avocado, fatty fish
  • cooked vegetables – raw vegetables are more difficult to digest
  • foods rich in probiotics – kefir
  • prepare your body to digest – take three big breaths to promote the production of saliva, eat slowly, and CHEW YOUR FOOD (yup, I used all caps).

Avoid:

  • processed foods
  • gluten
  • refined sugar
  • un-sprouted grains
  • cow’s dairy
  • soy
  • vegetable oils

An elimination diet is a good way to restart your system and to discover what allergies or intolerance you may have within your body.  Try The Basic Elimination Diet, by Robin Randisi, NTP,  it will take you through the steps on how to eliminate foods, why you want to eliminate them, and how to reintroduce back into your diet to see if you have any intolerance’s.  By doing this you will protect yourself against leaky gut, GERD, and poor immune health, healthy gut = healthy you!

Food Hugs!