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.
Read MoreI walked into a homey-looking coffee-shop on the upper east side, reminiscent of how coffee-shops looks in Portland, OR- and they have hemp milk! One of my favorites! I ordered my coffee, turned to the table of add-in’s, and saw three plastic stacked shelves of different sugars. The “real” shelf had raw sugar, the “fake” shelf had splenda, and the “refined” shelf had dominos. Brilliant! Within seconds, you receive a succinct education about the sugar you may choose.
Read MoreChock full of vitamins and minerals, especially magnesium, enjoy this relaxing combination!
Ingredients
-1/2 cup spinach leaves
-1/2 of an avocado
-1-2 TBSP ground pumpkin seeds
-1/4 cup raw cacao
-1 medium banana
-pinch of Himalayan sea salt
-2 teaspoons of NaturalCalm Raspberry Lemon
-1 C plain unsweetened almond milk (optional) or water
Bread where you can enjoy, feel full, and it's actually good for you! Check out this paleo (grain free & dairy free) version that goes great with any spread.
Ingredients that make 1 loaf
-1 cup cashew or almond butter (let sit out for a few hours first)
-1/4 cup of coconut flour
-3 pasture raised or organic eggs
-1/2 tsp aluminum free baking powder
-1/2 tsp of baking soda
-2 tsp raw apple cider vinegar (try Bragg's)
-sprinkling of sea salt-cinnamon-ginger-nutmeg
Full of healthy fats, which are imperative for hormone production!
Ingredients for 4 servings
-4 hard boiled eggs
-1/2 avocado, ripe
-sea salt
-paprika
Help out your detox pathways with this delicious meal!
Ingredients for 1 serving
-2 cups chopped, peeled english cucumber ( 1 lg.)-1 cup dark leafy greens
-2 cups seedless green grapes
-1 1/2 cups salted marcona almonds
-1 small garlic clove
-1/2 shallot
-1 tbsp. fresh dill
-1 1/2 cups veggie stock
-1/2 cup extra virgin olive oil
-sliced avocado to top
How would you like an easy, healthy on-the-go meal? This dish takes about 5 minutes to prepare, and about 45 minutes to bake. Consider making in a pyrex, so then you can just cover it and go!
For a 1 person serving
-3 eggs (organic, grass fed, pasteurized)
-your own medley of fresh or frozen vegetables (e.g. sundried tomatoes, string beans, kale, swiss chard, chopped onion, broccoli, cauliflower, carrot- gives it a nice sweet taste)
-season with garlic, oregano and/or basil
-1/4 avocado
Coconut has so many wonderful benefits, being an original healthy fat in that it's medium chain fatty acids help with an immediate boost of energy but without the crash!
Ingredients for a 1-2 person serving
-Almond Tart Crust (see below for directions)= 2 cups total of almonds/walnuts/pecans (any combination will do), 1 cup dates, 2/3 cup shredded coconut, 1/4 tsp sea salt
-1/2 cup coconut milk
-2 tsp vanilla extract
-1 tsp honey
-1/8 tsp salt
-3 avocados, peeled, seeded mashed
-1 large lime, zest & juice
-1/4 cup coconut oil, melted
-coconut flakes for garnish
Now you've really won the power ball!! Of health that is- with a little bit of sweetness, these balls make a great on-the-go snack, or after meal dessert.
Ingredients to make about 10 balls
-1 scoop chocolate vegan protein powder
-1 1/2 C macadamia nuts
-1/2 C shredded organic coconut flakes
-6 pitted medjool dates-1/2 TBSP coconut oil
-1 TBSP honey or maple syrup
-1/2 TBSP water
-dash of sea salt
Gluten free, vegan, sugar free, chockfull of nutrients to support a healthy hormones
Ingredients for a 1-2 person serving
-1 1/2 cups cooked and mashed butternut squash
-1/2-1 cup dark leafy greens (e.g. chard, kale, collard greens)
-2 cups almond flour
-2 cups toasted coconut
-2 teaspoon baking soda
-"eggs"= 2 tablespoons flax + 6 tablespoons water (in separate bowl, add flax, then water, whisk, then set in refrigerator for about 15 minutes to allow it to set)
-toppings (pick one or all!)= sliced avocado, sliced apples, sliced kiwi
-coconut oil for skillet
Fresh veggie alert! Plus some extra protein & healthy fats to give those hormones an extra boost!
Ingredients that make 1 'roll'
-5 string beans (can also sub or add thinly sliced carrots, asparagus)
-2 tablespoon coconut oil
-1 thin slice of prosciutto
Rich in healthy fats, and sunflower seeds super important especially in the second half your menses, this is definitely great for hormone health!
Ingredients for an 8 ounce serving
-4 oz olive oil
-2 oz freshly peeled garlic cloves
-2 oz basil
-2 tablespoons of sunflower seeds (optional)
-1/3 avocado (optional- creates a creamy texture)
A delicious, light, cleansing taste perfect for the warmer weather!
Ingredients
-4 cups arugula
-2 oranges, peeled and cut into segments
-3 Tablespoons olive oil
-1 Tablespoon balsamic vinegar
-celtic sea salt to taste
-optional= avocado, pumpkin seeds, ground flaxseeds, lentils, pieces of chicken
You can really fill up on veggies with this Paella!
Ingredients for 4 servings
-4 cups roughly chopped cauliflower (about 1 medium head)
-1 cup chopped peppers
-8 ounces cooked organic meat (e.g. chicken, turkey, chorizo), or wild seafood (e.g. scallops, shrimp, salmon) or beans
-1 cup sliced onion
-3/4 cup organic chicken or vegetable broth
-3/4 cup sliced carrots
-2-3 TBSP high heat oil (e.g. coconut, avocado, almond, grape seed)
-1 TBSP chopped garlic
-1 TBSP lemon juice
-1 tsp turmeric
-1 tsp paprika
-1/4 tsp ground thyme
-1/4 tsp himalayan sea salt
-1/8 tsp cayenne pepper (optional)