Thursday, June 22, 2017


This dressing is Caesar Salad dressing-like, but much tastier in my opinion!
It provides protein, antioxidants, probiotics, vitamins, and all the anti inflammatory benefits of turmeric!

2 Tablespoons almond meal, almonds, or other nut/seeds (I used whole almonds)
1clove of garlic crushed or 1/2 Teaspoon garlic powder
2 Tablespoons dijon mustard
3 Tablespoons nutritional yeast
2 Tablespoons miso paste (white,mild)
3 Tablespoons lemon juice
1 Teaspoon turmeric powder
pinch of black pepper or to taste
1/3 Cups water

Place all in a blender (I used my nutra bullet) and blend on high for up to 2 minutes until smooth.

Great on any salad, greens or steamed vegetable!

Friday, May 12, 2017

BEETS , Why you should be eating them!

Besides adding to the rainbow of colors you already eat, beets also have other amazing benefits.
   - One cup = 60 calories, 4 grams of fiber, 2.5 grams of protein, folate, manganese potassium, copper, magnesium plus vitamin C and vitamin B.
    - Betalains a phytonutrient in beets helps to form gluthione. This is a powerful blood and liver cleanser, flushing out toxins and chemicals.
    - Nitrates, naturally found in beets increases physical performance and  muscle recovery.
    - Betaine and choline are powerful inflammation regulators for the cardiovascular system.
helping to bring cholesterol and blood pressure to healthy levels.
    - On the acid/ alkaline scale beets provide alkalinity to the body.
This reduces inflammation and is cancer protective.

I do love beets in all forms...... well not beet juice but here is one of the easy ways to add beets to your diet.
I shred my beets in a food processor, raw and washed but skin on! They provide a mild earthy flavor when on top of salads and in sandwiches!

Thursday, February 9, 2017


Why you might consider adding Chia Seeds to your daily routine
Originally grown in Mexico, this member of the mint family has an amazing nutrient profile.

Chia seeds offer high fiber, protein and Omega 3 fatty acid. Also, calcium, as well as other minerals, potassium, magnesium, and zinc.

They offer a great energy boost (which is what the Aztec warriors and Mayans used chia for) as well as all the health benefits of high fiber. Fiber details here.
Briefly, these seeds benefit our digestive system, cardiovascular system, help treat type 2 diabetes, as well as decreasing chronic inflammation which contributes to many types of cancers.

So how exactly does one eat chia seeds? 

- They may be added to many recipes whole, like shakes, breads, etc.
- They may be eaten soaked, (they absorb 27 times their weight in liquid). to make a gel 1.5 tablespoons of chia in 1 cup of liquid, and let stand 30 minutes. 
- They can be ground into a powder. (Unlike flax they are easily digestible whole and do not need to be ground.)
- Making overnight oats with chia is one way to have a fast nutritious breakfast ready to go in the morning.
- Chia seeds are delicious as a pudding for dessert or a pick me up when the 3pm energy drain happens.

Saturday, January 21, 2017


Dietary factors can greatly influence bone health and correct calcium metabolism.
An acidic diet that is high in protein, salt, sugar, processed foods, and excess caffeine or alcohol will cause the body to excrete calcium. When there is too much acid in our bodies, the blood pulls calcium from the bones and teeth to neutralize the acidic condition, and balance ph. Drinking sodas and smoking also causes bone loss.
There are a variety of minerals, vitamins and protein that are involved in the support of healthy bones. The main minerals need to be supplied so they can work together. Magnesium, Vitamin D, and Calcium.
Vitamin D is vital for bone growth and increasing mineral density, and calcium absorption.  Magnesium is required for proper vitamin D and calcium utilization. Magnesium deficiency is considered to be a greater risk factor than calcium in developing osteoporosis. Phosphorus is another mineral that needs to be present in the blood. Silica also works with phosphorus, magnesium and calcium for depositing minerals into the bones.
Other vitamins and minerals that help or prevent bone loss, or porous bones are:
Vitamin K, Vitamin C, Boron, and Zinc.
What can you do to prevent osteoporosis? Eat an alkaline whole foods diet of mostly vegetables, and fruits. Dark green leafy vegetables offer most of the minerals listed above.Take supplemental Vitamin D if you live in the northern hemisphere during the winter. Otherwise safe exposure to the sun is the best form of Vitamin D.
Non food remedies, keep moving!!