The name is commonly associated with the musical group due to their catchy and electronic beats, but one thing for sure is that a serving of this legume can make your body bust a move! Black eyed peas served with a side of veggies are the perfect substitute if you are looking for some meatless Monday options and it is delicious which will surely fill both your hunger and your body’s nutritional needs.
Anemia No More
Black eyed Peas are enriched with Iron which prevents the cause of anemia. It also contains folate, one of the B Vitamins that is essential to form normal red blood cells.
Good for Digestion
The abundance of fiber in black eyed peas absorbs the water in the digestive tract and delivers the waste product out of the body for a smooth bowel movement. A high fiber diet is also a form of detox since it helps excrete waste and toxins in our bodies.
Healthy Skin and Eyes
A cup of these peas can fill-in a quarter of your daily Vitamin A needs. The Vitamin A content of black eyes peas is as rich as carrots which not only support healthy skin but also produce the pigments in the retina of the eye.
Regulates Blood Pressure
Potassium is an essential mineral that lowers blood pressure, therefore, lowing your risk of coronary heart disease. Your 20 percent daily requirement of potassium can be acquired in a cup of black eyed peas.
Let’s do a black eyed peas concert at the kitchen, healthy style!
you can’t have
your wings and eat them too? With
football games and colder days I wanted to create a healthier version that
would also be detox friendly for those who still want to enjoy a tailgate party
or cheering on their favorite team this season!
SOOO GOOD – I promised
you won’t even
miss that they are not fried!!! I’m also
giving you my secret on how to make them oh so crispy and yummy – It’s an
extra step but a necessary one if you want those crispy wings. First you’ll need to parboil the wings for a few minutes to boil out
some of the fat. This will make for the
best baked wing you’ve ever
put in Yo Mouth!
Place the chicken wings directly on the sheet pan.
Bake the chicken wings for 25 minutes on the first side;
flip the wings and bake for another 5-10 minutes on the other side, until the
skin looks crispy and golden brown.
Buffalo Sauce Instructions:
Heat butter in a saucepan on medium heat
Once butter is melted add hot sauce, garlic, onion powder
and simmer for 5 minutes.
Add your chicken wings to a large bowl; pour the buffalo
sauce over to coat thoroughly.
Plate and enjoy!
The best place for me to buy affordable organic chicken
wings is at Costco – at the
time of this post they were $2.50 per lb.
When choosing your hot sauce read your ingredients
carefully. Choose a hot sauce with the
fewest ingredients and ones you can understand what each ingredient is – some of my favorites are Frank’s Red Hot Sauce, and Crystals
For metal sheet pans be sure to purchase stainless steel instead of Aluminum ones.
eyes peas usually only receive acclaim during New Year’s for luck and prosperity but these legumes can be eaten
all year long! Here’s my take
on a healthy year long recipe that is also friendly for those doing my detox
The flu season has arrived but have you ever wondered why there are people who can withstand an infection while some co-workers or members in the house are coughing and blowing their noses? The power lies inside the body and more specifically in the Immune System. A change in your routine such as exercising and sleeping 8 hours a day can make a huge difference in improving your immune system but one of the important items to check out is your diet. In today’s post, I listed my top 7 foods that will strengthen your body’s defense against infections and diseases.
Our body naturally produces antioxidants, but sometimes, the amount of free radicals is just too much to handle. The power of tea lies in its abundance in antioxidant which protects your body from free radical damages.
Sweet and spicy, red peppers are the real deal when it comes to flavors. This vegetable is also oozing with nutrients that can kick start your immune systems such as Vitamin A. Vitamin C, Vitamin K, and an antioxidant called phytochemicals.
Bring in the zing because the citrus is here to represent! Citrus is well known in the community to be the best source of Vitamin C whether it would be oranges, lemons, pomelos, grapefruits, and limes.
Oysters contain 3 nutrients which are key factors in supporting your immune system. First is Selenium which is an antioxidant and it activates the prostaglandins which decrease inflammation and regulates blood pressure. Second is Zinc and it fortifies your immune system response by supporting white blood cells to reproduce swiftly. Last is the Omega-13 fats which minimize inflammatory reactions and a prime factor in creating cell walls.
This ingredient is a kitchen staple known for its ability to ward off spirits and vampires during the old age, but the gift of garlic is in the compound called allicin which enhances the response of the white blood cells to fight off diseases.
Ginger is filled with lots of immune booster goodness and it is also an antibacterial which is why it made it on our top list. It contains gingerol and it is responsible for relaxing the blood vessels.
Spice up your immune system by adding turmeric to your diet especially when you are stressed or during flu season. Turmeric increases the immunomodulating capacity of your body which intensifies your immune system.
1 Tbsp Extra Virgin Olive Oil
1 Tbsp Parsley
1/2 Shallot, minced
2 1/2 cup Spinach, chopped
3 cloves Garlic, minced
1 tsp Red Pepper Flakes
1/2 tsp Salt
1/2 tsp Black Pepper
Clean oysters with a stiff-bristle brush under cold water. Shuck oysters.
Pour a thin layer of kosher salt on a baking sheet. Place oysters on a salted baking sheet and preheat oven to 400°F.
Heat olive oil in a frying pan over medium heat then Sauté garlic and shallot until tender.
Add the spinach, parsley, salt, pepper, and red pepper flakes. Continue to sauté until the spinach is wilted.
Remove spinach topping from heat and allow it to cool.
Top each oyster with the spinach mixture.
Bake at 400°F for 20 minutes, or until the topping is lightly toasted and the oysters have started to curl.
Potatoes were first cultivated in the South America Region around 7,000 to 10,000 years ago. They are the 4th largest food crop all over the world with one-third of the world’s potatoes being cultivated in China and India which helps explain the demand in both countries’ cuisines.
Potatoes are one of the vegetables that are loved by many because of their flavor and how easily they blend into different types of foods. Let us explore the hidden gems beyond the flavor of this tuber.
They are rich in carbohydrates and fiber which facilitates smooth digestion making them good food for people who have a hard time digesting solid foods but requires plenty of energy.
They are easy to digest and they hold a lot of Vitamin C for added protection again infection and diseases which is good for you and your children. Yams and sweet potatoes can also relieve inflammation in the digestive system and may ease the suffering in those with gout.
Rich in Carotenoids
Carotenoids help maintain your heart and other internal organs for healthy functioning. But always make sure to watch out in over-consuming potatoes as they can also raise your glucose levels. One way to combat this is by adding a good fat such as butter to those taters.
Potatoes are rich in Vitamin B and Vitamin C which supports healthy skin and a crushed potato pulp mixed with honey can be used as a skin mask. For people who are suffering from pimples or sunburn, apply a potato pulp on the affected area for faster healing.
We won’t end this article without a delicious and surely healthy potato recipe that you can serve for your friends or family!
RED POTATO, ASPARAGUS, & ARTICHOKE SALAD
18 small red potatoes
3 pounds fresh asparagus, trimmed
2 (14 ounce) cans artichoke hearts, drained and quartered
3 tablespoons Dijon mustard
1/4 cup fresh lemon juice
3/4 cup olive oil
salt and ground black pepper to taste
1/4 teaspoon cayenne pepper, or to taste
5 tablespoons minced fresh chives
Place the potatoes into a large pot and cover with salted water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, about 20 minutes. Drain and allow to steam dry for a minute or two. Allow to cool completely before cutting into bite-size cubes. Transfer to a large bowl.
Bring a large pot of salted water to a boil over high heat. Add the asparagus spears, and cook until tender, about 3 minutes depending on size. Drain and immediately plunge into cold water to stop cooking. Cut the asparagus spears into 1-inch pieces. Place in the bowl with the potatoes. Stir in the artichokes, breaking them apart slightly as you put them in the bowl.
Combine the mustard and lemon juice in a bowl; whisk the oil gradually into the mustard and lemon juice until smooth. Season with salt, pepper, and cayenne pepper to taste. Drizzle over the vegetables; toss to coat. Sprinkle with chives to serve..
The holidays are upon us and it is a time of family, friendship and celebration but can also be a time of stress for us with travel plans, interrupted schedules and falling out of sync with our routines.
Thanksgiving is one of the most awaited events of the year because it unifies all the people that we love the most at one bountiful table. The constant wave of laughter and culinary delicacies are the highlights of the day but when it comes to food, how much is too much? If you tune into your body and think that you’re already stuffed, and yet, you still want to have a pinch serving of each food to suffice your cravings; that’s a red flag. One way to distract yourself from overeating is to socialize and be more mindful during your meal. This year focus on feeding yourself not only with what’s served but also with stories and emotions.
Start off your day with a fresh fruit smoothie which will provide you with a boost in your metabolism and provide you with a lot of amazing and supportive nutrients. Take a stroll along the sidewalk or do some cycling to start your body and keep the blood flowing. A shot of apple cider mixed with water can also lift your digestion (you can add this to your daily routine as it can help your overall health). CHEW CHEW CHEW! Eat your food slowly. It will give you a lot more time to chat with your family and friends plus, you’re giving your tummy a way to easily digest, no one’s in a race here, so savor every bite. Last but not the least, do not consume too much food in one sitting.
Digestion plays a big part for us during this time because of the additional or different foods we may be eating so be sure to include fiber-enriched dishes at your table such as salads, beans, and veggies. After eating, do not lie down for 2 to 3 hours to avoid acid reflux or indigestion. Also, if you feel stuffed or bloated, drinking a cup of peppermint or chamomile tea can ease your discomfort. The next morning, get your body into the groove to invigorate your stomach and to burn calories; Eat foods that are high in fiber like carrots, nuts, and beans and drink plenty of water to support the body’s elimination processes.
Quick Tips for the Holidays
Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day.
• Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.
• Survey party buffets before filling your plate. Choose your favorite foods and skip your least favorite. Include vegetables and fruits to keep your plate balanced.
• Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy.
• Be careful with beverages. Alcohol can lessen inhibitions and induce overeating; non-alcoholic beverages can be full of calories and sugar.
• If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from one piece of pie!
• Take the focus off food. Turn candy and cookie making time into non-edible projects like making wreaths, dough art decorations or a gingerbread house. Plan group activities with family and friends that aren’t all about food.
• Try serving a holiday meal to the community, playing games or going on a walking tour of decorated homes.
• Bring your own healthy dish to a holiday gathering.
And even if you fall of the wagon during the holidays there is always a new day to jump back on that wagon – If you need some additional support and assistance to get back on track my 28 Day Hormone Reset Detox may be just what you need after the holidays to get back on track!
Cherish this moment and keep the love alive. Here’s wishing you a happy Thanksgiving and holiday season!
1- 12 ounce package fresh cranberries
2 tablespoons melted coconut oil
1/2 cup pumpkin purée (nothing added just pumpkin)
3 tablespoons almond butter (or your favorite nut butter)
2 tablespoons maple syrup
1/2 teaspoon ground cinnamon
Mix all of the ingredients together in a saucepan over medium-high heat.
Bring the sauce to a boil, then reduce heat to medium-low and simmer until the berries begin to break, or for about 20 minutes.
Remove from heat and let it sit until it reaches room temperatures. The sauce will thicken as it cools.
Balancing Female Hormones Naturally is Only a Test Away
As a doctor in clinical practice, I am frequently asked by my female patients, “Is it possible to manage my female hormone issues naturally, without the use of drugs, synthetic or bio-identical hormones?” The quick answer to that question is a resounding YES. The biggest challenge, however, is in knowing exactly where you stand with your current hormone status.
Your body has a number of hormones that need to be in balance with each other in order to achieve proper female health and function. The two that will be discussed in this article are estrogen and progesterone. If these are out of balance, women can experience a variety of symptoms and conditions such as weight gain, headaches, premenstrual syndrome, breast tenderness, fibroids, ovarian cysts, heavy bleeding or clotting, menstrual cramps, hot flashes, low libido, migraines and even osteoporosis! The interesting fact is that whether you have too much or too little of the hormone, the symptoms are usually the SAME, so testing for hormones becomes vitally important in determining a specific natural protocol for each woman.
Your hormones are made by glands in the body and deposited directly into your blood stream. They are very powerful, yet made in very small amounts. Your estrogen and progesterone are measured in nanograms (parts per billion), and picograms (parts per trillion). These are very small amounts; a nanogram is equivalent to a pinch of salt in 10 tons of popcorn, and a picogram is equivalent to one drop of water in a 6 mile long train.
I have had many patients who have been prescribed medications or creams from their physicians and when asked how the doctor decided on that treatment, the patient’s answer was “he just wanted me to try this for a bit to see if it helped.” Because these hormones are made in such small amounts, it can be easy to unbalance them if you consume herbs, creams, or hormone replacement therapy without knowing if it is truly necessary.
So how do you determine if you need some support for your hormonal health?
The easiest and most convenient way to test all of your hormones is via a saliva test. This is much different than the routine blood tests that are typically performed.
Routine blood tests will test for the protein bound form of each hormone. In this instance the hormone is bound to a protein and in its INACTIVE form. Approximately 99% of your hormones are in this form and considered the “hormone reserves.” This is why many women can experience symptoms, go to the doctor for a blood test and that test comes back negative. A saliva test, however, will test for the unbound form of each hormone. In this instance the hormone is not bound to a protein and this is the ACTIVE form or functional form of the hormone. It is when we test these hormones that we truly see an accurate picture of a woman’s health.
So if you are experiencing symptoms, the first step is proper testing of your hormones to determine the most appropriate course of action!
Symptoms your hormones
are out of balance:
Do you wake up tired, but have trouble winding down to sleep at night?
Do you struggle with sugar cravings or energy crashes through the day?
Is your hair thinning/falling out?
Are you having trouble losing weight?
Are you experiencing hot flashes or night sweats?
Is your libido cooling off?
Are you struggling with brain fog, or mood swings?
Are your periods irregular, heavy, or painful?
Think you may want to get tested? Check out Dr Stephanie’s hormone testing options below. Each link lists out what hormones are tested with each panel.
Want to learn more about YOUR hormones? Dr. Stephanie offers a phone consultation to chat about your hormones, your health goals to see if natural female hormone balancing would be a good fit for you. Check out more information here.
Dr. Stephanie Zgraggen, DC, MS, CNS, CCN is a licensed chiropractor, certified clinical nutritionist, and owner of Lime and Lotus, LLC in Charleston, South Carolina. She utilizes saliva testing, herbs, and whole food supplements to correct female hormones imbalances in her patients. Download her free guide: Dr. Stephanie’s Naughty List – The Top Five Foods that Wreck Your Hormone Health here.
The hunt begins for a wickedly delicious and hauntingly healthy Halloween dessert this spooky festive season. The cascade of leaves from the branches of the hollow trees may be the start of our demise, but surprise! We are not going on that route because we will enjoy this holiday with an array of festive and flamboyant treats that will feast not only our eyes but also our guts and health!
Chocolate Pumpkin Cups
Less carving and more baking for pumpkin! A luscious chocolate cups that are flavored with festive ingredients which are maple and cinnamon for a spark of brilliance and excitement.
1/2 cup melted coconut oil
1/2 cup cacao powder
2 tablespoons maple syrup
2 tablespoons melted coconut oil
1/2 cup pumpkin purée (not pumpkin pie filling)
3 tablespoons almond butter (or your favorite nut butter)
2 tablespoons maple syrup
1/2 teaspoon ground cinnamon
Line a muffin tin with cupcake liners.
Combine all ingredients for the chocolate layer in a small bowl. Mix until well combined. I found that measuring out about 1/2 tablespoon (or a little less) into each cupcake liner was just enough to fill both chocolate layers. These layers are very thin! I made 10 chocolate cups. You may have to spread out the chocolate so it fills the whole liner. Freeze for 15 minutes.
Meanwhile, prepare the pumpkin layer. Combine all ingredients for the pumpkin layer in a small bowl. Mix until well combined. I measured out about 1 tablespoon for each cup. Layer over the chocolate and freeze for 20 minutes or until firm.
Finish by layering the leftover chocolate over the pumpkin layer and freeze for an hour or until firm.
Transfer cups to a sealed container and store in the freezer.
Let’s take the spooky level a little further by creating a field of creepy mini happy skulls. They are an amazing nibs of healthy treat that you can share with the children and will surely put a smile on their faces.
A blender / food processor
A candy mold or ice cube tray
For the “white chocolate” coating
1/2 cup coconut oil
1/2 cup cashew nuts
1 tbsp raw honey
1 tsp vanilla extract
1 tbsp raw almond milk
For the berry filling
1/4 cup goji berries
1/4 cup fresh blackberries (can be substituted with other berries)
1/4 cup cashew nuts
2 tbsp raw almond milk or milk of choice
1 tsp vanilla extract
To make the “white chocolate” coating, mix all ingredients in a blender or food processor until completely smooth. Add a tiny bit more milk if it’s hard to blend.
Make the berry filling by separately mixing all ingredients in a blender or food processor until smooth and resembles a thick sauce.
Fill your mold up to about 1/3 way with the white chocolate and freeze for a few minutes. (Should only take about 10 minutes for it to firm up.)
Then spoon in about 1/2 tsp full of the berry filling, keeping it in the center of the mold. And freeze for a further 10 minutes.
Now fill up to the top with the white chocolate and freeze or refrigerate to set for at least 30 minutes.
Keep in the fridge or freezer so it will keep a nice solid texture. Will be fine at room temperature for about 15 minutes before it softens.
Glorified as the food that keeps the doctor away, apple is a staple fruit for every American household. The abundance of apples can be found all year round and it is one of the most cultivated fruit. Because of that, it has been produced in different forms such as juices, purees, and fruit cocktails. The real question is, does its Welsh proverbial quotation live up to the benefits for our bodies? Together, let’s find out!
In order to keep the good bacteria that support your digestion healthy, feeding them with a type of fiber called pectin keeps them in nourished and that type of compound can be found in apple.
Excellent for your Brain
Some might doubt that apple juice may have fewer health benefits than eating the whole fruit but to debunk that notion, apple juice has the ability to preserve acetylcholine which is a neurotransmitter which can decline through aging and lower level of acetylcholine is associated to Alzheimer’s disease. Just keep your juice intake to a maximum of a few ounces at a time because of the high sugar content.
Rich in Antioxidants
Apple is packed with Vitamin C which acts as an anti-inflammatory and immunity booster, and it also keeps your skin healthy and smooth. This fruit is also loaded with Polyphenols that regulate digestion, prevent and improve the condition of diabetes and cardiovascular diseases.
We also have a delicious and truly delectable apple recipe for all of you. Check it out and enjoy this snack with your friends and family!
SPICED APPLE MUFFINS
1/2 cup of coconut flour
3/4 teaspoon baking powder
1/2 teaspoon medium grind sea salt (if you use fine, use 1/4 teaspoon)
3/4 cup of shredded apples (wash, and core the apples, and then shred, peel and all)
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/3 cup of coconut oil
1/4 cup of honey
3 large eggs
Preheat the oven to 375 degrees. Prep the muffin tins or the baking cups.
In a medium-size bowl combine the dry ingredient and briskly whisk until all lumps are removed.
Add coconut oil and honey.
Melt together on the stove-top, just until melted (don’t get it hot, otherwise, it could cook your eggs prematurely).
Add the eggs while lightly whisking the mixture. Whisk until everything is well combined, and then add the shredded apples.
Divide between ten muffin tins, and bake for about 25 minutes or until the tops are lightly browned and a toothpick comes out clean when poked in the middle of the muffin.
Allow to cool for a few minutes and take out of the muffin tins and serve!
Add a bit of lemon juice or vinegar and baking soda in place of the baking powder to make these Gaps Friendly.