"We are what we eat", is a popular phrase that acknowledges what we put in, is typically what we're going to get out. Like a car that takes diesel gas is going to have compromised function if it gets filled with regular gas. Same for hormonal health. Our hormones are derived from cholesterol molecules, metabolized and excreted by multiple organs, and optimally produced as long as those other systems are in balance. Furthermore, "we are what we absorb", so if we have gut imbalances or always stressed, for example, we're not going to have optimal digestion.
Read MoreGoals to 'be healthy' can sometimes seem overwhelming, especially around the time of New Years, birthdays, vacations, and many times the internet can have TOO much information! Which site to believe, what's really legit, who's telling the truth, etc. So many questions.. and then there's that plan you need to even put those goals in place! Eep!
Read MoreChickpeas & quinoa (gluten free grain with the highest amount of protein) make a complete protein, a great option for both vegetarian (or vegan) and non-vegetarians alike!
Ingredients
-1/2 cup cooked quinoa (1/2 dry: 1 cup water)
-1 cup water or broth of your choice
-1/4 tsp ground cumin
-1/3 cup thinly sliced swiss chard
-1/4 cup shaved carrots
-1/2 cup canned chickpeas
-1 TBSP cilantro
-a few pinches of Himalayan sea salt
Paleo bread has never tasted so good!! Grain free & dairy free, enjoy this flavorful variety that's full of fiber (great for gut & hormonal health) and minerals.
Ingredients
-1/4 cup ground golden flax or brown flax seeds
-1/4 cup ground chia seeds
-1/2 cup almond milk
-1 TBSP apple cider vinegar
-1 tsp baking powder
-1/2 tsp Himalayan sea salt
-2 cups almond flour (finely ground almond meal)
-1/2 cup black olives (chopped)
-2 TBSP fresh rosemary (finely chopped)
-3/4 cup chopped walnuts
-Optional: basil, chives, oregano, garlic
Your thyroid gland!! Not to worry, no actual butterflies were harmed in this pun/joke. The thyroid gland is one of the most important glands in your body, often described as a butterfly as the 'body' is in front, and the 'wings' wrap around the trachea (leads into our lungs, next to our esophagus, and, closed off by the epiglottis when we eat so food doesn't get trapped in our respiratory tract).
Read More"We are what we eat", is a popular phrase that acknowledges what we put in, is typically what we're going to get out. Like a car that takes diesel gas is going to have compromised function if it gets filled with regular gas. Same for hormonal health. Our hormones are derived from cholesterol molecules, metabolized and excreted by multiple organs, and optimally produced as long as those other systems are in balance. Furthermore, "we are what we absorb", so if we have gut imbalances or always stressed, for example, we're not going to have optimal digestion.
Read MoreThe skin is our largest organ, yet it's one of the easiest organs to abuse! Whether we stay out in the sun too long which places us at risk for skin cancers, use make-up/ beauty products where most of the ingredients look like they came out of a lab (or hormone disrupters), picking and/ or scratching, or living in a big city surrounded by fumes.
Read MoreBoost metabolism, balance those hormones, all while satisfying your gut (and gut health)!
Ingredients
-1 cup mixed greens
-1/2 cup lightly steamed kale
-1/2 avocado, sliced
-1 tangerine
-1/3 cup sauteed onions & mushroom
-5 chopped Brazil nuts
-sprinkle of sesame seeds
-pinch of Himalayan Sea salt
The liver is one of the most underrated organs, super important for detox and especially hormone balance.
Ingredients
-organic mixed greens
-lightly steamed broccoli
-artichokes (if bought frozen, can heat up or let defrost in refrigerator
-avocado
-chopped carrots
-sliced apples
-diced up garlic clove
-olive oil
-pinch of himalayan sea salt
A healthy dip?! Oh it's possible!
Ingredients
-14 oz artichoke hearts
-3 cups baby spinach, chopped, then steamed for a few minutes while still vibrant green
-1/2 white onion, minced
-6 cloves garlic, minced
-5 thick slices of bacon, cut into small pieces
-1/2 cup full-fat coconut milk (look for BPA free can)
-Himalayan sea salt
Fabulous summer soup, rich in healthy fats, plus vitamins and minerals
Ingredients
-2 avocados
-2 1/2 cucumbers, peeled (1/2 chopped up for garnish)
-2-3 limes for juicing
-1/2 cup chopped mint, plus whole mint leaves for garnish
-Black pepper
-Himalayan sea salt
That is the Question!
This research flip flops as much as the relationship between eggs & cholesterol, or how much fat to 'really' eat!
Soy is one of the most contaminated, genetically modified (GMO) foods, along with corn and wheat. What does that mean? Well it's more than just extra effort to detox associated chemicals in its soil, which may be mitigated if organic.
What exactly is Intermittent Fasting (IF)?
Intermittent fasting is not eating within certain time frames, but does not guide you on what foods to eat or not eat. It helps burn fat more effectively as our body searches for other ways of energy when we're not eating. Common practices include fasting at least 12 hours between dinner and breakfast (one of the easier ones as you're sleeping- hopefully- most of the time), or extending it to 16 hours, or even 24 hours twice a week. Food is not allowed, however, non-caloric beverages such as water, tea, or coffee can be consumed.
Chew Your Food 31 Times
Seriously. Besides the fact '31' is a pretty obscure number, so you probably won't forget.
Why? I chew my food..
I'm sure you do, but I'm telling you to EMULSIFY it. A piece of steak will require more chewing than a piece of steamed broccoli, however, counting shifts your focus of the future 1000 tasks you need to complete to focusing on your food with the end goal of making it mush in our mouths. And now we can really pay attention to the fabulous meal you have in front of you.
Yes? No? Regardless, this Scenario is Extremely Common, Especially Among Men
What does it mean exactly? Unfortunately the answer is not always as simple as "the body isn't making enough". Testosterone gets produced from multiple glands, and synthesized from the cholesterol molecule - so eat your healthy fats!!
"I want to learn how to use food as medicine", common phrase from my patients, as they sit down eager to learn how to take care of themselves in the best way possible. That's wonderful, but food quality is not what it used to be, and supplements are used in ADDITION TO a healthful diet, not a replacement.
Read MoreActually, kale doesn't have any vitamin D!
As our interest in health grows, I love that vitamins and minerals and health foods get publicity, because it exposes us to knowledge about foods and nutrients that may otherwise go unknown.
Vegetables for waffles?? You're so rebellious!
Ingredients
-2 cups rolled oats
-2.5 cups water
-1 cup cooked sweet potato or yam (about 2 medium size)
-2 handfuls of organic mixed greens
-1 ripe banana
-2 TBSP maple syrup
-1/2 tsp sodium-free baking powder
-1/4 tsp cinnamon
-1/4 tsp sea salt
-1 tsp vanilla extract
-1 TBSP coconut oil or Olive oil spray
Interested in adding in lots of vegetables?? Of course you are! Make as much or as little as you like!
Ingredients
-chopped up chicken
-organic butter leaf lettuce
-baby carrots, or carrot sticks
-chopped up celery
-1/2 avocado, sliced
-zucchini, sliced thinly lengthwise
-snow peas
-sundried tomatoes
-chopped onion
-Himalayan sea salt
-olive oil
In the warmer weather, we tend to crave lighter, cooler foods, versus warmer and heavier foods of late fall/winter. Higher temperatures beckon us to go outside. Spring-cleaning also begins- for your body too.
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