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COLOR YOURSELF WELL WITH A RAINBOW OF #FOODS


COLOR YOURSELF WELL WITH A RAINBOW OF FOODS

It’s flu season again. Rather than getting caught up in mass hysteria, arm yourself against viral attack with practical ways to boost your immune system.

Prevention

eat-a-rainbow-imageEat a rainbow of foods. When your immune system detects an enemy, it must rapidly draw vitamins and minerals from the blood to make white blood cell ninja fighters. If those vitamins aren’t there, you are vulnerable to a long, drawn-out battle. Make sure you are eating a variety of colorful fruits and vegetables. If your are doing this, you can be sure you are getting tons of immune boosting nutrients like vitamin A, E, C, B-6 and zinc. A healthy immune system is your best defense against infection.

You’re gonna need a breath mint – Garlic is a fantastic way to boost the immune system. It is a super anti-bacterial, anti-viral, and antibiotic food. Plus it makes food taste and smell delicious.

Getting enough sleep is crucial in optimizing immune response. So is decreasing stress. There it is again. Just get more sleep and don’t sweat the small stuff. Look for an upcoming blog on decreasing stress and increasing joy. 

Getting adequate exercise has also been linked to lower incidence of infection. Just 20 minutes a day of brisk exercise can make a huge difference.

Avoid refined grains, sugary and starchy foods. Sugar suppresses the immune system. It seems that flu season, besides falling in the winter months, also occurs in the months when many of us are indulging in sweet treats a little more often.

Adequate levels of Vitamin D are essential to an immune system’s ability to quickly and effectively fight off infection. It’s also important for preventing osteoporosis, heart disease, cancer, depression, and dementia. Harvard Medical School asserts that as many as one third of Americans are deficient in Vitamin D. Vitamin D is produced in our bodies using sunlight that comes in contact with our largest organ: our skin.  We can also get vitamin D through diet. Salmon is a good source, most milk is fortified with vitamin D and a good vitamin D3 supplement is great too (5,000 IU per day for adults). My favorite dietary source with a slew of other healthy benefits is fermented cod liver oil. The flu usually runs rampant in the winter months when direct sunlight is diminished in many areas of the world and people are bundled up and keeping indoors. This is why flu cases go down the farther south you track and disappear in summer months.  Increasing your sun exposure (sans sunscreen) by 10 minutes a day is adequate for most people. If you live north of San Francisco, don’t bother doing this between November and March since the UV rays aren’t direct enough to make vitamin D. I would suggest a blood test to discover if you are deficient and supplementing through diet.

Getting Over the Flu Fast

So what if you get the flu? Well first you should make sure it is in fact influenza. Here’s Dr. Darla’s blog on how to correctly identify the symptoms of influenza. So if you have the flu, how can you get recover as quickly and as painless as possible?

Cut the sweets. Eating sugar will suppress your immune system from fighting off nasty bugs. I know it’s comforting to eat, but sweets will only make it worse.

I’m going to suggest vitamin D again. Taking several thousand IU per day of a good D3 supplement can shorten the duration of infection. It’s pretty hard to overdose on D, and when I’m sick I take a medicinal dose of about 20,000 IU per day. Also, vitamin C in large amounts can greatly speed up your recovery. It’s pretty much impossible to overdose on C, so take at least 5,000 mg per day or more. Zinc prevents a virus from replicating.

When I feel the “ick”, I like to take a detox bath. It really lessens my symptoms and shortens the duration of my illness. Here’s a link to the recipe. Detox Bath 

If you are pregnant, make sure to consult your physician before taking a detox bath.

Get lots of sleep. Your workplace will get the job done without you. They don’t need you spreading around the flu either. Stay home and sleep, sleep, sleep.

Cinnamon is anti-viral and anti-bacterial too. Mix 1 tablespoon cinnamon with one teaspoon of honey and mix it into an herbal tea.

Since the flu is usually accompanied by fever, it will often lead to dehydration. Make sure you stay hydrated with lots of broth or chicken soup. Broth isn’t just comforting flu food, it has lots of immune boosting nutrients. Herbal teas and hot lemon water help too. Nettle leaf tea has a huge amount of vitamins and minerals and detoxifies the body. Other herbs that help fight flu are elderberry, yarrow, ginger, chamomile, and peppermint. Consult your local herbalist for the correct ways to use these herbs. Fever is the body’s natural defense for killing a virus, so using drugs to stop a fever can actually prolong an illness. To keep a fever out of the dangerous zone, without killing it completely, I use peppermint essential oil on the bottom of my feet. Make sure you do plenty of research into the safe use of essential oils before trying this one.

Whatever natural remedy or prevention method you choose, make sure it will not interfere with any medications you are taking and try them one at a time. Stay healthy and disease free this season. And most importantly, your thoughts are more effective than any vaccine or remedy. If you think you’re immune to the flu with absolute, fearless certainty, I’m willing to bet it’ll pass you by.

Important Notes: I am not a doctor, nor do I claim to be a doctor. I cannot treat, cure, prevent or diagnose any illness. If you have concerns about any illness, talk to your doctor. Do you own research on natural remedies to ensure that you think they are safe. 

 Merianne1Merianne Drew is a holistic health coach specializing in integrative and energetic nutrition. She coaches individuals to better health by teaching practical ways to incorporate healthy eating and lifestyle choices. Find out if health coaching is a good fit for you by scheduling a health strategy session.  meriannedrew@gmail.com

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The #DanielDiet ~ #EAT #PRAY #SUPPORT #LOVE ~ #BeyondOrganic ~ #CynthiasHealthHut


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What is the Daniel Diet?

The Daniel Diet is a 10-day transformation that goes beyond simple weight loss. As a Community, we eat together, pray together and support each other through a dynamic 10-day journey.

What Can I Expect?

We have gone through two community-wide Daniel Diets this year, one in January and another in March. Combined, over 400 people have joined us in our community-wide Daniel Diets. We have also had dozens of small groups start their own Daniel Diet experience. Here’s just a sampling of the results:

  • Weight Loss for Women – The average weight loss for women who completed the 10-day Daniel Diet was 8.3 pounds
  • Weight Loss for Men – The average weight loss for men who completed the 10-day Daniel Diet was 14 pounds.
  • Energy Gain – Many people reported elevated energy levels, with many people indicating that energy levels rose significantly after day 3.
  • Detoxification – The combination of raw, organic, non-GMO foods and the “fasting” periods that are a part of the Daniel Diet make it one of the best detoxification programs you will ever find.
  • Spiritual renewal – A vital part of the Daniel Diet is the fact that we do this as a community. We have dozens of testimonials from past Daniel Dieters that speak to the unique spiritual nature of the 10-days and what it has meant in terms of spiritual growth.

 

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#RECIPE #GlutenFree Dark #Chocolate Trifle via #MaximizedLiving


Dark Chocolate Trifle

Serves: 4    Advanced and Core Plan Approved

This recipe is an amazingly decadent, sweet-tooth satisfying dessert with a beautiful presentation.  It has the added benefit of healthy ingredients like cocoa, coconut oil, and almonds.

Dark Chocolate Cake

1 1/2 cup almond flour

1 tsp stevia (pure steviosides)

1/3 cup cocoa

1/2 tsp sea salt

1 tsp baking soda

1 tablespoon apple cider vinegar

1 tsp vanilla

scant 1/3 cup coconut oil (melted)

scant cup coconut water

Mix all ingredients and put into a 8″square or 8″ round baking pan.  Bake for 20 minutes or until a toothpick comes out clean.  Let cool

Vanilla Cream

1 cup almond flour

1/4 tsp stevia (pure steviosides)

6 tablespoons coconut milk

1 tsp vanilla

Mix everything in a bowl (a hand mixer works best)

To assemble trifle:

Cut cake into small squares, add dolops of vanilla cream and sliced strawberries.  Best presentation in a glass.

**NOTE:  stevia amounts may need to be adjusted if using spoonable or liquid stevia.  The amounts shown are using pure stevia extract.

via Dark Chocolate Trifle | Maximized Living.

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#MaximizedLiving #MealPlans #Healthy meals #Veggies #Fruit #Smoothies #GrassFed #Beef #Nutrition


Maximized Living Meal Plans.

Maximized Living Meal Plans

The typical North American diet is not working, as seen by the skyrocketing levels of heart disease, diabetes, cancer, and obesity. New research demonstrates that these conditions are mostly preventable, and even reversible, by a change of lifestyle. This book not only explains the science, but also has all of the resources, tools, and recipes you will need to make a change.

Learn more about Essential #3 Maximized Quality Nutrition here

See below for three days of sample meal plans from the Maximized Living Nutrition Plans book, and visit the Recipes blog on our website to keep up to date on sample recipes from the program.

CORE Plan Menu Ideas

DAY 1

Breakfast: Smoothie
Lunch: Tomato Soup w/ Tuna Salad
Snack: Whole Grain Tortillas w/Salsa & Guacamole
Dinner: Cole Slaw w/Roasted Vegetables & 1/4-cup Hemp Seeds


DAY 2

Breakfast: Eggs Florentine
Lunch: Stuffed Portobello
Snack: Crackers and Veggies with Hummus
Dinner: Chili


DAY 3

Breakfast: Smoothie
Lunch: Taco Salad on Brown Rice and Greens
Snack: Trail Mix
Dinner: Chicken Salad on Greens with Almonds

Advanced Plan Menu Ideas

DAY 1

Breakfast: Smoothie
Lunch: Greek Salad w/Turkey Burger
Snack: Raw Nuts & Sea Salt Trail Mix
Dinner: Chicken Breast w/Oven Roasted Vegetables


DAY 2

Breakfast: Veggie Omelette with or without Cheese
Lunch: Zucchini Boats with Ground Turkey
Snack: Almond Power Bar
Dinner: Grilled Steak with Chimichurri Sacue and Mashed No-Tatoes


DAY 3

Breakfast: Smoothie
Lunch: Buffalo Chicken
Snack: Chopped Coconut
Dinner: Mini Grass-Fed Burgers with Roasted Cauliflower

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#RECIPE #Cauliflower #Wraps (SCD, GAPS, #Paleo) #GlutenFree via #EmpoweredSustenance


July 20, 2012 by  68 Comments

 Exciting update! Nora Gedgaudas, author of the popular Primal Body, Primal Mind, just emailed me and said she tried this recipe and thinks “it is brilliant.” She said I could quote her on that! I’m smiling so big right now :)

the original cauliflower wrap recipe (paleo, grain and dairy free!)

How do you tell the love of your life that they have a body odor problem? I have fallen head over heels for cauliflower, but the dear vegetable makes my kitchen smell like a putrefying laundry hamper.

In all honesty, this grain-free wrap is worth a smelly kitchen. Very, very worth it.

the original cauliflower wrap recipe (paleo, grain and dairy free!)

If you have a Pinterest account, chances are you have seen the Cauliflower Pizza Crust pinned to nearly everyone’s Recipes to Try board. Unfortunately for me, this recipe relies on a hearty dose of mozzarella to bind the crust together. Cheese and I (or rather, my stomach) just do not get along.

Secrets to a Dairy Free Cauliflower Wrap

I recently began experimenting with a dairy free cauliflower crust, just like Starlene at Gaps Diet Journey. I found that using extra egg in the dough created a pliable mixture which held together even when spread thinly on a baking sheet. Hearty spices and a pinch of salt created a flavor-packed grain-free wrap.

Riced cauliflower for cauliflower wraps (GAPS, Paleo)

“Ricing” the raw cauliflower by pulsing it in a food processor creates these grain-sized crumbles.

cauliflower wraps (GAPS, Paleo)

Steaming the crumbles softens them to create a tender wrap. Next, squeeze out the excess moisture from the crumbles in a kitchen towel. They will reduce in volume.

Curry Cauliflower wrap (GAPS, Paleo)

 The curry wraps have a lovely golden color.

garlic herb cauliflower wraps (gaps, paleo)

But my favorite is the garlic herb variation.

These wraps taste delicious warm from the oven, but I can’t tell you how well they store in the fridge… they’ve never lasted that long!

Cauliflower Wraps

Yield: 2 wraps

Ingredients

  • Curry Wraps:
  • 1/2 head cauliflower, cut into florets
  • 2 eggs
  • 1/2 tsp. curry powder
  • 1/4 tsp. salt
  • Garlic Herb Wraps:
  • Substitute 1 minced garlic clove and 3/4 tsp. dried herbs (basil, oregano, thyme or a combo) for the curry powder

Instructions

  1. Preheat the oven to 375 and line two baking sheets with parchment paper. In a food processor, pulse the cauliflower florets until they form a crumb-like texture. Place the crumbles and 1/4 cup water in a saucepan with a tight fitting lid. Cook on medium high heat for 8 minutes, until tender.
  2. Drain the cauliflower in a sieve, then transfer to a clean kitchen towel. Firmly squeeze any excess water from the cauliflower. In a bowl, stir together the cauliflower and remaining ingredients. Form two thin circles on the parchment-lined baking sheets. With a spatula, press down the “dough” so it forms a thin layer. Keep the wraps compact–there should be no parchment showing through the mixture in any area of the wrap.
  3. Bake for about 17 minutes until dry and pliable. Gently remove to a wire rack to cool so the bottom does not become soggy. Use with light fillings or tear into pieces and use to scoop up fillings.

Notes

These delicate wraps are best served within a few hours of baking.

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Tahini Kale #RECIPE VIA #MaximizedLiving and #SmartMeals


Tahini Kale

Tahini Kale
Image courtesy of Smartmeals.wordpress.com

Kimberly Roberto, co-author of the Maximized Living Nutrition Plans

Core & Advanced Plan Approved, Serves 4-6

The nutrition in this dish is out of this world and so is the taste. This recipe is great for people new to kale, even for those who say they don’t like it. You can customize it to your taste and it is great for packing on the go.

Ingredients

  • 2 bunches kale, stems removed and chopped
  • 2-3 cloves garlic, minced or pressed
  • 3-4 tablespoons of tahini (sesame paste)
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon liquid aminos or tamari
  • 1 tablespoon nutritional yeast, optional
  • Juice of 1 lemon

Depending on the size of your kale bunch, you can adjust the quantities. Feel free to add more or less of any of the ingredients, just adjust according to your own taste.

 Directions

  1. Put all ingredients in a large bowl and massage the kale with your hands, really working the mixture together and breaking down the kale. It should reduce quite a bit.
  2. Serve immediately or store in the refrigerator.

Enjoy!

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Maximized Living Makeover – London, ON – April 20


Maximized Living – Makeover

You can transform you life – fight disease – loose weight – stop taking drugs

(get off Anti-Depression Drugs and other medications)

when y0u follow the 5 Essentials

(Detox, Natural Nutrician Food Plans, Chiropractic Care)

The 5 Health Essentials of Maximized Living

Without any of these Essentials, you are unable to live a long, healthy and fulfilled life that you are meant to live. Each of these Essentials work together to keep your cells in optimal shape and your body functioning at its highest levels. If you only focus on one of these essentials, such as exercise, you are leaving out other core elements that keep your body healthy.

While each of the 5 Essentials may make sense to you at a high level, there are many things that you may not know. Get to know each of the following essentials and understand how they all work together and need to be practiced from the moment you wake up until the time you go to sleep each night.


Essential 1: Maximized Mind

A Maximized Mind encompasses areas such as time and stress management, improving your relationships with others, and making sure that you get adequate amounts of sleep. Working on all of these area’s help to improve a negative attitude and help your overall peace and well-being from within yourself. The right, renewed mindset about life and health are necessary in order to commit to following any lifestyle plan.

» Read More


Essential 2: Maximized Nerve Supply

Nerve supply is the life supply to all cells, organs, and systems in the body and so is responsible for all function and healing. Improper spinal alignment is common and likely to happen due to the amount of physical, emotional, and chemical stress you apply to your body every day so must be addressed as the foundational part of living at your health potential.

» Read More


Essential 3: Maximized Quality Nutrition

What you put into your body affects how you feel each and every day. Food is the fuel that your body needs to continue to power and heal itself on a daily basis. Diets that are high in carbohydrates, have pH or omega-3 imbalances or are nutrient deficient, have negative effects not only on your body, but can create a lot of symptoms such as depression, brain fog, stress and fatigue.

» Read More


Essential 4: Maximized Oxygen and Lean Muscle

Exercise allows your body to take in higher levels of oxygen and creates lean muscle that keeps both your body and mind healthy. Studies have shown that exercise consistently match or exceed the benefits of antidepressants. This is your opportunity to decrease fat and increase lean muscle tissue.

» Read More


Essential 5: Minimized Toxins

Toxins and chemicals surround us in our everyday lives and are included in items such as medications, refined foods, household cleaners and the items we cook with! Each of these toxins affect our bodies in a negative way and inhibit us from functioning at optimal levels.

Click here to get More Healthy Products here at my Maximized Living Store!

Click here to become my new customer!

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Continue reading “Maximized Living Makeover – London, ON – April 20”