A valentines day love letter to my Gastrointestinal Tract and a recipe for a hot and steamy soup…………….

❤️Dearest Gastrointestinal Tract ❤️

You are amazing.

You are the interface and boundary between the outside world and everything that goes on in my inside world. You are so much to me including my primary barrier of defense, a food digester, a food and nutrient absorber, a waste excreter, a home to healthy bacteria that I depend on, a home to most of my immune system, a major player in hormone and neurotransmitter health, and you even communicate with my brain regularly. I am grateful for all you do and how you function.

You do so much for me and I know it is based on how I treat you.

I will continue to work with you from top to bottom. I will take my time eating, making sure to think about my food, smell it, chew it and be grateful for it therefore stimulating the important cephalic stage of digestion. I will not take drugs to decrease my stomach acid as I understand that I need a very acidic stomach. Instead I will sip lemon and/or apple cider vinegar water every day.  I won’t put too much in my stomach at once making sure you can properly sort, churn, and break down my food. I will drink plenty of water to keep things moving and support my mucosal lining. I won’t pop unnecessary Ibuprofen that can make my small intestine excessively permeable and in result activate my immune system.  I will eat probiotics to help maintain the proper balance in my large intestine. I will consume plenty of live, raw and sprouted food to provide ample digestive enzymes to help break down my food properly. I will consume plenty of soluble fiber so toxins can hitch a ride out of my body and plenty of insoluble fiber to keep my transit time appropriate. I will cut out processed foods which depletes my body of vital nutrients as well as stresses my liver in its effort to detox.

I understand that in addressing any health condition I need to start with tending to my gut.

If you keep doing your important job protecting me and keeping me strong I promise I will do these things to keep you strong and protected. We are an amazing team that will grow old together and stay resilient if we take care of each other.

Thank you for your work and efforts. I am grateful for all you do.

Below is a recipe I thought you might enjoy to help warm up and nourish you on these cool winter nights.

With love,  Yours Truly

 

Healing Bone Broth Chicken “Noodle” Soup-
From MindBodyGreen www.mindbodygreen.com

Benefits: Bone broth, the gut super healer, contains many building blocks for your enterocytes, your gut-lining cells. The natural blend of gelatin, glucosamine, glycine, and minerals found in bone broth can help calm leaky gut syndrome, diarrhea, constipation, and food intolerances.

Ingredients for the bone broth
Whole organic chicken
6 cloves garlic
1 onion
1 inch of ginger root

Ingredients for the soup
4 to 6 cups organic chicken broth
2 tablespoons coconut oil
1 to 2 cups chopped onions
1 to 2 cups chopped carrots
3 to 4 small to medium zucchinis
2 cups shredded organic chicken
2 to 3 garlic cloves, crushed or minced
Himalayan sea salt to taste

Preparation
Bone broth:
1. Rinse the chicken, and place it in the pot.
2. Fill your pot three-quarters full with water, and add the herbs and vegetables.
4. Cook on medium-high until bubbling, then reduce heat to low and allow to simmer covered, at least 8 hours, up to 48 hours, to taste.
5. Allow to cool, then pour stock through a strainer and transfer to Mason jars to store in the fridge.
Soup:
1. Sauté the onions and carrots in coconut oil until onions are soft.
2. Add bone broth and bring to a boil.
3. Make the zucchini into noodles. Slice the zucchini into your desired size of strips, either thick or nice and thin (more like actual noodles) with a julienne slicer.
4. Once the carrots are tender, add the zucchini and simmer (covered or uncovered) until tender. The time will vary depending on the size of your zucchini “noodles.”
5. Add the chopped chicken and garlic, bring back to a boil, and then turn heat off. Cover and let sit for 5 to 10 minutes.

 

Coconut Snowball Recipe- Kids Can Make!

My kids Love to bake!

I love them to bake when they have a great recipe that they can make by themselves and that contains healthy ingredients.  Since they are all at different baking levels and endurance in the kitchen, we need the right recipe for the right kiddo.  This one is my 7 year olds favorite recipe to make by himself and is a fabulous treat after playing in the snow all morning.

 

Coconut Snowballs- 

Takes about 10 minutes to make, depending on the focus😉

  • 2 cups of unsweetened shredded coconut
  • 6 tbsp pure maple syrup or honey, you can also use 4 tbsp water with stevia to taste
  • 4 tbsp virgin coconut oil
  • 1/2 tsp pure vanilla extract
  • 1/4 tsp sea salt

Blend all ingredients in a food processor and process.  Roll into balls.  Set on plate and freeze until hard. Once hard you can enjoy as is or dip in chocolate if feeling fancy.  YUM

Nutritional Benefits-  Coconut oil- provides healthy medium chain fat including lauric and capric acid, boosts the immune system, down regulates inflammation, is an awesome source of energy, and is great for brain function.

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What are you Eating Wednesdays? 1/16/18

Today I threw together some leftover goodies onto a bed of arugula from our CSA box last week.

Meal- Lunch.

What- Arugula, roasted sweet potatoes, roasted turmeric cauliflower, quinoa, lemon tahini dressing, and a big fat dollop of kraut.  I love this new beet turmeric sour kraut.  You can use any leftover roasted veggies.

Nutrient highlights- probiotics in the kraut, anti-inflammatories in turmeric, phytonutrients (carotenes) in sweet potatoes, magnesium in quinoa, vitamin K from cauliflower, protein and calcium from the sesame seeds (tahini), folate in the arugula, healthy fats from olive oil, lots of fiber in almost everything!  Fuels your cells, keeps you pooping regularly, feeds your good bacteria in your guts microbiome, refills nutrient stores, fights inflammation, nourishes your brain and every organ in your body.  Cheers.

Recipe- Lemon Tahini Dressing that I cannot stop eating! Adapted from Mark Hyman MD

  • 1/4 cup tahini
  • 1/2 cup light sesame oil
  • 2-3 garlic cloves
  • 1/2 tsp fresh grated ginger
  • 3 TBL lemon juice
  • zest of 1/2 lemon
  • 3 TBL gluten free Tamari (or coconut aminos, or Braggs aminos)
  • 1 TBL dark sesame oil
  • My sister taught me to add nutritional yeast too, 2 tsp, YUM! Yay B vitamins.
  • Combine all together in food processor or blender, puree, you can add some water if you want it thinner. ENJOY on everything

Booster Foods to Maximize Health

Your body is made of cells and those cells are effected by the environment you expose them to.   Things that damage your cells and ultimately create chronic and debilitating degenerative conditions are: toxic exposure, blood sugar instability, inflammation, oxidative damage by free radicals, hypoxia (lack of oxygen), and insufficient macro/micro/phyto nutrients (due to impaired absorption, decreasing nutrients in our foods, or lack of consumption).

Along with avoiding environmental exposure, decreasing stress, getting enough sleep, and eating a diet rich in colorful fruits and vegetables,  adding booster foods to your daily diet can help you feel more energized and ward off chronic diseases.  Booster foods give you a ton of nutrient bang for your buck.  They provide many of precursors that your cells need to function properly and do their jobs and in result keep you healthy.   They are full of antioxidants, minerals, phytonutrients, probiotics, and protein.  The best ones to add to maximize the integrity of your cells are:

    • Nutritional Yeast
    • Green powders
    • Algae, seaweeds (chlorella, spirulina, dulse, kelp, sea palm, hijiki, etc)
    • A variety of Spices and Herbs – add as many as you can to your snacks and meals! Dry or fresh but add them.
    • Nuts and Seeds (flax, hemp, sesame, chia, sunflower, etc AND seeds to sprout such as alfalfa, broccoli, etc).
    • Fermented foods (sauerkraut, miso, kumbucha, apple cider vinegar, etc)
    • Beverages- mineral broths, bone broths, green tea, herbal teas (there are hundreds of yummy herbal teas with endless health benefits)
    • Protein powders- whey, hemp, pea, brown rice, collagen
    • Rainbow fruits and vegetables

Put these important foods in your cabinet or fridge, place them where you can see them, and add them to your daily diet as much as you can.

Enjoy! Janel

Homemade Kimchi to save the day (and the gut)!

 

 

kimchi

Best welcome home discovery after a week on vacation? Fermented Kimchi that’s all ready!  I was finally brave enough to try my hand at this fermentation style and I am thrilled I did.

After a week on the beach in Mexico indulging in many foods that don’t work for me I was pumped to come home and find my first batch of homemade kimchi ready to enjoy and start the repair.  Adios stomach cramps, constipation, and restless nights.

We all know that gut health plays a primary role in practically all of our body systems functioning properly, including hormone and neurotransmitter production, mitochondrial function,  and our immune system.  One of the best things for gut health and a balanced micro-biome are probiotics.  While  taking capsules work well, you cannot beat the strains in the real whole food version, including sauerkraut, kimchi, kombucha, and kefir.  Plus, its super rewarding to prepare it yourself, patiently wait, and then indulge in all the microorganism goodness.

Here is the recipe I used that rocks

  • 4 cups of shredded cabbage (Napa, Chinese, etc)
  • 1 cup of grated carrots
  • 1 small red onion minced
  • 2 sliced green onions
  • 4 cloves of garlic (less if you don’t love garlic)
  • 1 tsp fresh grated ginger
  • 2 TBL lemon juice
  • 1 TBL sea salt
  • optional 1/2 tsp red pepper flakes

Combine all ingredients in a large bowl and squeeze/mash with hands.  Let sit for 30 minutes covered with a towel.  Transfer the ingredients to a wide mouth mason jar.  Push the mixture down as much as you can each time you add a spoonful and at the end.  Once all in the jar and its pressed down make sure that it is all off the sides and under the brine line (so covered in the liquid).  I put a small glass weight on it but you can also use another smaller mason jar filled with water or a rock, etc.  Cover with a cloth and wait as the magic happens.  Might take 5-12’sih days.  Taste it after 7 or so and see how it tastes.  Mine took 12 days this time.  Go on, be brave and try it! People have been enjoying it all over the world for generations.  Enjoy!!!

Wildly, Janel

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