We all brush our teeth and even hair, but have you ever brushed your skin? Perhaps you weren’t even aware this was a thing! Dry brushing is a practice that has been gaining popularity, and… More
This is one of my favorite recipes from my 21 Day Transformational Nutrition Cleanse. Chili is a wonderful option when you are looking for a quick, simple, nutritious recipe. You can load in lots of veggies and have enough to serve a family or have leftovers for the next day!
Yep! It’s Veggie Chili
- large pot
- 3 ears corn or 10oz bag of frozen corn
- 1 ½ cups cooked kidney beans or 15oz can, rinsed and drained
- 4 large tomatos diced
- 1 large green bell pepper diced
- 1 large red bell pepper diced
- 1 medium sweet onion diced
- 2 Tbsp extra virgin olive oil
- 2 cloves garlic minced
- 2 Tbsp sea salt Celtic is one of the best types
- ½ Tbsp chili powder
- 1 tsp cumin
- ¼ tsp cayenne pepper
- ¾ cup high quality protein (grass-fed groud beef, ground turkey) OPTIONAL
- Heat a large pot over meadium heat and add the oil and onion. Sauté for 3 minutes.
- Add the corn, garlic, cumin, salt, chili powder and cayenne pepper. Sauté for another 4 minutes.
- Add the tomatoes and peppers and cover pot.
- Turn heat to love and simmer for ~30 minutes.
- Add more salt to taste and enjoy!
I made this soup last week with some leftover asparagus ends and it turned out amazing! It is very flavorful and light. It can also be enjoyed cold if preferred during the summer. I was excited to include kale picked fresh from my garden in this recipe! Try to use local, fresh and organic ingredients when possible to optimize nutrient density and support your local community!
Lemon Asparagus Soup
- large pot
- wooden spoon
- blender (I used my Vitamix but you can also use an immersion blender)
- 1 bunch asparagus diced
- 1 onion chopped
- 2-3 cloves garlic pealed and smashed
- 2 Tbsp butter substitute extra virgin olive oil for dairy-free option
- 5 cups vegetable broth
- 2 Tbsp lemon juice freshly squeezed, if possible
- 1-2 kale leaves
- pepper, freshly ground
- sea salt
- Parmigiano-Reggiano cheese grated
- Melt butter in large pot on medium heat. Add onions and garlic and let sauté until soft and translucent.
- In the meantime, cut off the tips of the asparagus to use later as garnish. Chop the ends up into 1/2 inch pieces.
- Once onions are soft, add chopped asparagus, broth, salt and pepper to pot. Let soup come to a boil, then turn down heat to let simmer and cover with a lid.
- Cook vegetables until tender, about ~20 minutes.
- **Once fully cooked, blend ingredients together until completely smooth.
- Transfer soup back to pot. Add lemon juice and chopped kale and gently stir in. If you desire a thicker consistency, allow soup to simmer, uncovered, until desired consistency is reached.
- Sauté asparagus tips in pan with some butter until tender.
- Top soup with asparagus tips and Parmigiano-Reggiano cheese. Enjoy!
On a daily basis we are exposed to hundreds of different toxins. They are found in the air we breathe, water we drink, food we eat, and even the different products we expose our skin to. Our body has natural fighting systems to clear out these toxins such as our lymphatic system and liver. However, our lifestyle choices can determine how efficient these systems work. Although detoxification is a naturally occurring process, there are many steps you can take to raise the level of efficiency. Supporting your daily detoxification processes is essential to prevent disease and feel your best!Continue reading “How to Supercharge Your Detoxification Systems”
This is an excellent recipe to prepare the evening prior to a busy morning. I love the convenience of simply grabbing my jar of overnight oats and going! This meal is high in fiber, and contains both healthy fats and protein to ensure you will stay full all morning and avoid blood sugar spikes.
Gluten-free oats: oats are naturally gluten-free, but the facilities and processing methods pose high rates of contamination. Regular oats are fine if you don’t have a gluten intolerance, but if you’re eliminating gluten for whatever reason, be sure to choose gluten-free.
Cinnamon: helps lower blood sugar, loaded with phytonutrients that decrease inflammation
Bee pollen: local pollen to your area can help with seasonal allergies; packed with vitamins and beneficial enzymes
Raw honey: local raw honey can help with seasonal allergies; antiviral, high in antioxidants
Chia seeds: good source of omega-3 fatty acids and fiber
Berry Overnight Oats
- glass jar
- ½ cup gluten free oats
- ½ cup almond or coconut milk
- 1 Tbs chia seeds
- 1 Tbs almond or peanut butter make sure there is no added sugar listed in ingredients list
- ½ cup strawberries
- ¼ cup blueberries
- ¼ tsp bee pollen
- dash cinnamon
- drizzle honey omit or use stevia if monitoring blood sugar
- Add non-dairy milk, nut butter, chia seeds and honey (optional) to a glass container. Mix well, then add oats. Make sure oats are fully submerged in milk.
- Put in fridge for 6 hours or overnight.
- In the morning, top with fresh berries, bee pollen and cinnamon!
Throughout high school and college, nearly all of us deal with some form of acne. We brush it off and attribute it to hormones and just part of growing up. Dermatologists recommend harsh and often toxic facial cleansers that can dry out the skin. When those don’t work, females are often prescribed birth control pills to control it. However, neither of these options do anything to resolve the underlying issue. Because there is almost always an underlying issue.
Throughout my studies I have been told over and over that our skin is a reflection of what is going on inside our body. If we are detoxifying optimally and have minimal internal inflammation, our skin will reflect it and be clear and glowing. If toxins start to build up or your body is inflamed, whether it be from poor diet, environmental contaminants or constipation, to name a few, our skin will reflect that as well through acne, rashes, etc.
If you have struggled with any type of skin issue, here are some tips on ways to help get to the bottom of it.
- Do an elimination diet. Food sensitivities are infamous for causing skin irritation. Dairy commonly causes acne while gluten has been attributed to different rashes such as eczema. Try eliminating these two foods for 3-6 weeks to determine if a food sensitivity could be the cause.
- Avoid white sugar and processed foods. Fried food, pop and other forms of processed sugar, and highly processed packaged food can cause inflammation in the body and alter the gut microbiome. Focus on eating a whole food diet with loads of vegetables. Avoid frying foods at high temperatures with low quality oils such as canola, soy and corn oil. Use avocado or coconut oil instead.
- Drink more water. Many Americans, are chronically dehydrated. This could cause many issues such as weakened hair and dry skin. It can also lead to inefficient removal of metabolic waste, contributing to accelerated aging. Aim to drink half your body weight in ounces of water per day. If you sweat a lot in your workouts, live in a hot climate, or drink excessive amounts of caffeine, you may need to increase this further.
- Start your day with hot water with lemon. This is a great habit for digestion and detoxification of the liver.
- Take probiotics and eat probiotic-rich foods. Check out this post to learn all about probiotics.
- “Detox” your skin care routine. Most soaps, shampoos, and lotions contain fragrances, formaldehyde (yes, formaldehyde!), preservatives, and foaming agents that can be carcinogenic, hormone disrupting, and irritating to the skin. Download the ThinkDirty app, which allows you to actually scan your products to see what harmful ingredients are in it. You can also look up products on the EWG’s Skin Deep Database. Curious about my favorite products? Shoot me an email!
Have you struggled with some type of skin issue? Look up your skin care products in one of the programs recommended above — comment below what you learned!
Most of us know someone with some type of neurological disease. Globally, neurological disease accounts for over 6% of disease burden, and it can be extremely traumatic for both the individual and their family. Diseases such as epilepsy, Parkinson’s disease, dementia, multiple sclerosis (MS), stroke, and headache disorders all fall into this category.
At the present, conventional medicine lacks effective and long-term treatments for most of these diseases, and most are seen as irreversible. Prevention is by far the best option. To keep our nervous system healthy and functioning optimally, we must keep channels of communication open between the gut and the brain. This is referred to as the gut-brain axis. A healthy intestinal microbiome facilitates efficient communication between the gut and the brain. Therefore, supporting our microbiome with good nutrition is key. Stress, certain medications, inadequate sleep, junk food, and vitamin deficiencies can all impact your microbiome and cause your “good bacteria” to be replaced by “bad bacteria”. Below I will dive into some of my favorite foods and habits to help optimize brain health and function.Continue reading “Top Foods and Habits For A Healthy Brain”
What you eat before a workout is just as important as what you eat to recover after. Eating the wrong food could cause gas, cramping, and bloating, and impact your performance. Optimizing your pre-workout meal will help avoid these issues and set you up for success.Continue reading “Pre-Workout Fuel for a Happy Gut”
Maintaining a healthy routine while traveling and on-the-go can be a challenge. This past month I was activated in the Air National Guard to provide assistance in the fight against COVID-19. During this one month period I lived out of a hotel room, which hosted only a mini fridge and microwave. While many of the other military men and women I was working with lived off fast food and donations of chips, pop, and canned tuna, I was fortunate to be able to maintain an eating lifestyle similar to what I live at home. This is how I did it.Continue reading “How to Maintain Healthy Eating Habits While Traveling”
It is pretty clear that sugar is not healthy. Many swap sugar with artificial sweeteners but this is not likely the answer either. While I do try to limit my added sugar intake, I avoid artificial sweeteners altogether.
What are artificial sweeteners?
Artificial sweeteners, or non-nutritive sweeteners, are synthetic products used to sweeten food in place of sugar or other nutritive sweeteners. They have gained tremendous popularity due to their low- or zero-calorie content.
The FDA has approved 5 artificial sweeteners: acesulfame-K, aspartame, neotame, saccharine, and Sucralose. They are found in processed and packaged foods, predominantly items advertised as “diet”, “low sugar” or “no added sugar”. This includes foods such as diet pop, desserts, protein powders, and breakfast bars). They are promoted as a safe method to assist with weight loss and control blood sugar levels. However, over the years many studies have demonstrated otherwise.Continue reading “Why to Avoid Artificial Sweeteners”
Walking through the breakfast isle in the store, I can’t help but think, this is what America is serving our youth…breakfast cereals laden with sugar, artificial flavors and colors, and highly processed white flour with virtually no nutritional value aside from the vitamins and minerals added back in after the fact. Unfortunately even those are minimally beneficial as fortified vitamins and minerals are rarely added in a form our body can easily digest.
Granola bars, toaster waffles, brown sugar and cinnamon instant oatmeal — these are all in the same category. They are highly processed “franken-foods” (thanks Dr. Mark Hyman) with little to no fiber, healthy fats, or protein. When protein, fat and fiber is removed, foods become less filling, resulting in a higher than desirable intake. This process also increases the speed of digestion, resulting in higher blood glucose levels.
Growing up I would live off these foods for breakfast (though add toaster strudel into the mix). Now, with the obesity rates rising and over 52% of the U.S. adult population having either prediabetes or type 2 diabetes, I am here to provide you some better options!Continue reading “Ways to Upgrade Your Breakfast & 6 Healthy Recipes”