Posted on

Health Benefits of Pomegranate

The fruit that shines among others because of its jewel-like brilliance and rich ruby color. Pomegranate is more than just what you see. Pomegranate is filled with delicious seeds that can be eaten raw or juiced plus it is also packed with vitamins and minerals to re-energize your health!

Antioxidants

Pomegranate contains two powerful antioxidants: Punicalagins (juice and peel) and Punicic Acid (seed oil). Both of these antioxidants help protect your body against free radicals and are responsible for the overall health benefits of Pomegranate.

Anti-inflammatory

The high-level content of punicalagin makes pomegranate a powerful fruit that drives inflammation down and other diseases such as arthritis, cancer, and diabetes.

Prevents Blood clot

There are two types of a blood clot, the good one which helps your injury recover fast and the other one is fatal because it can clog your arteries, heart, and any parts of your body.

Pro Oxygen

By fighting off free radicals, bad cholesterol, and blood clots, the antioxidant in pomegranate regulates the flow of your blood thus enhancing the level of oxygen in your body.

Avocado Pomegranate Salad (AIP/Paleo/Refined Sugar-Free)

Ingredients:

  • 1 cup dino kale cut into 1/4 inch strips
  • 4 small ripened avocados, diced
  • 1/2 cup pomegranate seeds
  • 1/2 cup cucumber, chopped
  • 1.5 tbsp fresh mint, finely chopped

Dressing:

  • Juice of a lemon
  • 2 cloves of garlic, minced
  • 1 tbsp avocado oil
  • 1/2 tsp pink salt
  • 1 tsp honey

Instructions:

  1. Whisk dressing ingredients together, set aside.
  2. Add all other ingredients to a large bowl. Pour dressing over and toss.
Posted on

Winter is Here…..And so is Corona and the Flu!

What’s up with the viruses this year?

It’s starting to sound a bit scary, right?

The flu and now this corona virus?

Over the last few weeks the build up over the Corona virus and its effect have continued to increase. Because of this I wanted to address this topic in a way that will be both insightful and holistic. It’s easy to feel a little panicked when the words “epidemic” and “outbreak” are used but I find the antidote to panic is almost always power.What do you have in your power to do?Maybe it’s getting into see your provider for support but my biggest answer is:

What’s in your power when it comes to prevention?

It may seem small but ensuring the basics of:

  1. WASH YOUR HANDS and wash them good!
  2. Good and quality sleep.
  3. Stress management.
  4. Lots of antioxidant rich veggies.
  5. Plenty of protein.
  6. Exercise, sauna, sweat.
  7. Staying hydrated.
  8. Walking outside.
  9. Take your multi and have adequate vitamin D.
  10. Use natural medicine that boosts your immunity.

In response to #10 – Natural Medicine – I’ve spent this week creating a new mini-course that will teach you how to DIY my favorite natural cold and flu remedy at home! Who wants some of that?!?

The research shows how Elderberry syrup can reduce the risk of not only contracting the cold, flu, upper respiratory infections and viruses but also decrease the length of time you are sick AND decrease the severity of your symptoms.

I made this for ya’ll to help your family prevent the flu and corona virus!

In response to the many questions I receive every year about how to stay healthy during winter and avoid the cold and flu and now corona virus, I have created a MINI COURSE – Just for YOU!

Read below for all of the course details and components – I’d love to hear your thoughts on the course!

Check out the course here.

Elderberry Syrup Making Mini Course – How to create this immune boosting syrup at home.

I created this mini-course in response to the flu and corona virus spread this season and as a self-guided journey to better educate you on the fabulous and fantastic elderberry. By the end of this course you’ll discover the amazing properties of this potent berry, appropriate dosing for prevention and acute care, adult vs child dosing, and last but not least how you can make your own Elderberry Syrup at home to ward off the cold and flu!I’ll also teach you my own recipe that I use step by step as well as ingredients and specific supplies you’ll need to DIY this amazing syrup!

In this mini-course, you’ll learn:

  • Types, properties, uses and history of Elderberry
  • How Elderberry helps the body during colds and the flu
  • Appropriate dosing for prevention vs sick care
  • Appropriate dosing for adults vs children
  • Recipe for making Elderberry Syrup at home
  • What ingredients and supplies are necessary
  • When you should NOT take Elderberry

Elderberry Syrup – Mini Course Components

Mini-Course Guide -which includes the following:

  • Elderberry Syrup Recipe
  • Elderberry Syrup Dosing Guide
  • Ingredients and Supplies Shopping Guide
  • Masterclass Video Transcript
  • Course Notes Pages
  • Bonus – Elderberry Tincture Recipe

Elderberry Syrup Masterclass & Tutorial Video: 25 Minute Video

*Mini Course is immediately ready for download upon purchase.

Order here!

Cheers to boosting that immune system this winter!

Posted on

Paleo Chocolate Chip Cookies

Who doesn’t love a good, gooey chocolate chip cookie? This is one of my favorite recipes when you want to satisfy your sweet tooth but also keep it paleo – Enjoy!

Dr Z

Ingredients:

Instructions:

  1. Preheat oven to 350 degrees Fahrenheit.
  2. In a medium bowl, mix the almond flour, coconut flour, flaxseed meal, baking soda, arrowroot powder.
  3. In a small saucepan melt coconut oil.
  4. In a medium bowl add the coconut oil, honey, vanilla extract, almond extract, sea salt, and egg and blend until thoroughly incorporated.
  5. Mix the wet ingredients into the dry.
  6. Stir in the chocolate chips until combined.
  7. Use olive oil to grease the baking sheet.
  8. Drop a spoonful of dough onto the baking sheet. They should measure approximately 2” across and about 1/4” thick.
  9. Bake for 10-12 minutes.
Posted on

Health Benefits of Black Eyed Peas

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!

Posted on

Baked Chicken Wings

Who says 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! 

THESE ARE 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!

Dr Zs Baked Hot Wings

Ingredients:

  • 2 lbs organic chicken wings
  • 4 Tbs butter
  • 4 cloves of garlic – minced
  • 1 Tbs onion powder

Instructions:

  1. Preheat oven to 450 degrees F.
  2. Bring a large pot of water to a boil.
  3. Add the chicken wings to the pot, reduce heat and simmer for 8 minutes.
  4. Drain wings in a colander and place on paper towels and pat them dry – This is important because if they are still wet they won’t crisp up as much in your oven.
  5. Grease a metal sheet pan.
  6. Place the chicken wings directly on the sheet pan.
  7. 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:

  1. Heat butter in a saucepan on medium heat
  2. Once butter is melted add hot sauce, garlic, onion powder and simmer for 5 minutes.
  3. Add your chicken wings to a large bowl; pour the buffalo sauce over to coat thoroughly.
  4. Plate and enjoy!

Notes:

  • 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 (MY FAVORITE).
  • For metal sheet pans be sure to purchase stainless steel instead of Aluminum ones.
Posted on

Black Eyes Peas Recipe

Black 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 program.

Healthy Black Eyed Peas

Ingredients:

  • 3 cups water or organic chicken bone broth
  • 1 Tbs olive oil or butter
  • 1 red onion diced
  • 3 ribs celery diced
  • 2 cloves garlic minced
  • 1 red bell pepper diced
  • 1 pound black eyed peas – dry
  • 14 oz diced organic tomatoes – canned (get fancy and use the fire roasted ones 😉
  • 1 tsp basil – dried
  • Salt and pepper to taste

Instructions:

  1. Rinse black eyed peas and remove any debris. Place in a bowl and soak at least 8 hours or overnight.
  2. Drain black eyed peas from the soaking liquid and give them a quick rinse under cold water.
  3. In a large stock pot add organic broth and bring to a boil.
  4. Heat a medium pan with olive oil or butter. 
  5. Add onion, celery, and garlic and cook until slightly tender.
  6. Add onion mixture, drained black eyed peas, red bell pepper, basil and tomatoes (undrained) to the pot and simmer 50-60 minutes or until black eyed peas are tender.
  7. Salt and pepper to taste

** If you want an easy button to this recipe you can use already rehydrated black eyed peas and cook/simmer time will only be 20-30 minutes! **

Posted on

7 Foods To Boost Your Immune System

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.

Green Tea

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.

Red Peppers

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.

Citrus

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

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.

Garlic

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

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.

Turmeric

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.

Oysters Rockefeller

Ingredients:

  • 1 Tbsp Extra Virgin Olive Oil
  • 1 Tbsp Parsley
  • 1/2 Shallot, minced
  • 12 Oysters
  • 2 1/2 cup Spinach, chopped
  • 3 cloves Garlic, minced
  • 1 tsp Red Pepper Flakes
  • 1/2 tsp Salt
  • 1/2 tsp Black Pepper

Directions:

  1.  Clean oysters with a stiff-bristle brush under cold water. Shuck oysters.
  2. Pour a thin layer of kosher salt on a baking sheet. Place oysters on a salted baking sheet and preheat oven to 400°F.
  3. Heat olive oil in a frying pan over medium heat then Sauté garlic and shallot until tender.
  4. Add the spinach, parsley, salt, pepper, and red pepper flakes. Continue to sauté until the spinach is wilted.
  5. Remove spinach topping from heat and allow it to cool.
  6. Top each oyster with the spinach mixture.
  7. Bake at 400°F for 20 minutes, or until the topping is lightly toasted and the oysters have started to curl.

Adapted from: https://www.primalpalate.com/paleo-recipe/oysters-rockefeller/

Posted on

Health Benefits of Potato

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.

Gut-Friendly

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.

Minimizes Inflammation

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.

Skincare Potion

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

Ingredients:

  • 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

Instructions:

  1. 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.
  2. 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.
  3. 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..

Adapted from: https://www.allrecipes.com/recipe/65164/red-potato-asparagus-and-artichoke-salad/

Posted on

Staying Healthy This Holiday Season

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!

Cheers!

Cranberry Sauce

Ingredients:

  • 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

Instructions:

  1. Mix all of the ingredients together in a saucepan over medium-high heat.
  2. 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.
  3. Remove from heat and let it sit until it reaches room temperatures. The sauce will thicken as it cools.
Posted on

No Tricks – Healthy Halloween Treats

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.

Ingredients:

Chocolate Layers

  • 1/2 cup melted coconut oil
  • 1/2 cup cacao powder
  • 2 tablespoons maple syrup

Pumpkin Layer

  • 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

Instructions:

  1. Line a muffin tin with cupcake liners.
  2. 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.
  3. 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.
  4. Finish by layering the leftover chocolate over the pumpkin layer and freeze for an hour or until firm.
  5. Transfer cups to a sealed container and store in the freezer.

Adapted From: The Glowing Fridge

Candy Skull Crushers

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.

Ingredients:

Equipment/Materials

  • 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

Instructions:

  1. 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.
  2. Make the berry filling by separately mixing all ingredients in a blender or food processor until smooth and resembles a thick sauce.
  3. 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.)
  4. 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.
  5. Now fill up to the top with the white chocolate and freeze or refrigerate to set for at least 30 minutes.
  6. 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.

Adapted From: Wallflower and Kitchen

Be creative and go EXTRA as much as you want because after all this season is meant to celebrate the characters that made us feel happy, surprised, inspired, and confident.