Posted on Leave a comment

Health Benefits of Kale

This cruciferous vegetable is certainly one of the healthiest and nutritious plant foods that Mother Nature has offered. It is widely adored by the masses due to its powerhouse nutritional content and the continuous demands for this food have expanded its form of consumption from salads, to power juices, to dried chips. 

Let’s munch and crunch the factors one by one on what makes this vegetable extra special!

Fortified with Antioxidants

Kale is equipped with antioxidants that are potent in relieving inflammation and countering oxidative stress caused by free radicals. Antioxidants also help protect your DNA from damage and can slow down cancer growth and spread. 

Strengthens Bones

Kale is rich in Vitamin K which plays a significant part in bone formation, therefore, reducing the risk of osteoporosis and fractures.

Strong Heart

Kale contains bile acid sequestrants which can lower cholesterol levels, therefore, reducing the risk of heart disease.

Healthy Skin & Hair

Kale is rich in Vitamin C which is necessary for collagen production and Vitamin A, a compound retinoid that increases collagen production reducing fine lines and improves the color of the skin.


As always the best way to consume this food is by eating it in your diet.  However, if you want a way to consistently add it to your daily protocol via supplement my favorite recommendation is Cruciferous Complete by Standard Process.

Kale Guacamole

INGREDIENTS:

  • 3 to 4 big leaves of curly green kale (the Tuscan/lacinato variety also works well)
  • 4 medium ripe avocados, halved and pitted
  • 3 to 4 tablespoons lime juice (about 1 ½ medium limes), divided, to taste
  • ¾ teaspoon kosher salt, to taste
  • ⅓ cup roughly chopped red onion
  • ¼ cup roughly chopped fresh cilantro, lightly packed
  • 1 small jalapeño, seeds and membranes removed, roughly chopped

NSTRUCTIONS:

  1. To prepare the kale, first remove the tough ribs with a chef’s knife and discard them. Chop the kale into small, bite-sized pieces. Sprinkle it lightly with salt, followed by a squeeze of lime juice (about 1 teaspoon). Massage the kale by scrunching it up in your hands, repeating until the kale is darker green and fragrant (this step softens the kale and makes it less bitter). You’ll need 1 cup (packed) kale for the guacamole, so measure it out and set it aside.
  2. Next, use a spoon to scoop the flesh of the avocados into the bowl of a food processor, discarding any bruised, browned areas. Add 3 tablespoons of lime juice and salt. Blend until the mixture is fairly smooth, pausing to scrape down the sides as necessary.
  3. Add the massaged kale, onion, cilantro, and jalapeño. Blend until the mixture is mostly smooth, with only tiny bits of kale and onion remaining (or completely smooth if you prefer). Taste, and add additional salt and/or lime juice, if necessary, and blend again (I usually add up to ½ teaspoon more salt and another tablespoon of lime juice). Serve immediately.

Adapted from Cookie and Kate

Posted on Leave a comment

Health Benefits of Papaya

This fruit was once deemed exotic, but now, you can experience the heavenly sweetness and buttery texture of papaya in both markets and restaurants! Moreover, this tropical fruit is filled with nutrients that can help improve your body’s daily performance. 


Let us unveil the health secrets of papaya along with a delicious recipe that you can prepare as a side dish or as a snack.

Powerful Antioxidants

This fruit is a fortress of nutrients but one stands out among them and that is the antioxidant beta-carotene which can reduce the risk of cancer and plays a vital role in shielding men against prostate cancer.

Improves Digestion

Papaya contains 2 key ingredients that normalize the flow of digestion which are fiber and papain. 

Fun Fact: Papain is also used as a meat tenderizer and it works by tearing down proteins through a process called hydrolysis

Supports Skin and Healing

Aside from consuming this fruit fresh, mashed papaya applied to a wound or burned skin can help improve the condition of the affected area through the power of proteolytic enzymes, chymopapain, and papain. Ointments containing papain enzyme are also now manufactured to treat bedsores.

Anti-Arthritis

People who are suffering or may want to protect themselves from arthritis might want to start incorporating papaya into their diet as it is a good source of Calcium which helps strengthen your bones and Vitamin C which keeps any inflammation at bay. 

Spicy Ripe Papaya Salad (Vegan, Gluten-Free)

Ingredients

  • 1 large ripe papaya, diced to 1 inch cubes
  • 1/2 cup chopped mint
  • 1/2 cup chopped cilantro
  • 1 red pepper, diced 1/2 inch
  • 1/2 red onion, slivered
  • 2 cloves garlic, minced
  • 1/3 cup fresh lemon juice
  • 1 tbsp minced hot pepper, optional
  • 1 tsp brown sugar, maple syrup or sweetener of your choice.
  • 1 tbsp minced fresh ginger root.

Instruction

  1. Place all the ingredients in a big bowl and give a good tossing. Allow the spicy ripe papaya salad to sit for ten minutes for flavors to meld. 

Adapted from Sunny Side Hanne

Posted on Leave a comment

Health Benefits of Dark Chocolate

The first things that usually pop up in our minds when we think of chocolate are sugar, dessert, and carbs. Despite its negative reputation, a lot of research has shown that chocolate, specifically the dark version, is rich in antioxidants and other nutrients that can help amplify your health.

Sharper Mind

Dark chocolate is rich in flavanols which improves the blood flow in the brain, therefore, amplifying cognitive functions. A study has also shown that a high content of flavanol enhances the activity in the dentate gyrus part of the brain which plays a critical role in memory preservation. 

Fierce Protector

Dark chocolate may have been the most delicious medicine that you will ever snack on because it is high in antioxidants that helps amplify your body’s protection against diseases as well as stimulating the lining of the arteries to manufacture nitric oxide, to help regulate blood pressure.

Heightened Energy

If you need an alternative morning boost from coffee, you might want to try a hot cup or a bar of dark chocolate. This food’s ability to improve blood flow allows the oxygen to be carried-out faster through the muscles.

Guilt-Free Happiness

Aside from its truly delectable taste, dark chocolate contains a chemical component called phenylethylamine which makes it irresistible and it stimulates the same feeling as falling in love! Eating dark chocolate can amplify your mood along with the naturally produced in our body dopamine, theobromine, and tryptophan content.

Healthy Dark Chocolate Mousse

  • 2 avocados (220 g) only the flesh
  • 50 g pure cocoa powder
  • 2 Tbsp honey
  • 1/2 cup (75g) cup almond milk 
  • 1/4 tsp vanilla extract
  • 1/4 tsp salt

Instructions

  1. Place all the ingredients in a food processor and blend until completely smooth.
  2. Leave to set in the fridge for 1-2 hours.
  3. Garnish your chocolate mousse with: fresh currants, mint, coconut flakes, pomegranate seeds.

Adapted from Shoo the Cook

Posted on 2 Comments

Puppy Paw Print Ornaments – DIY

It’s that time of year again where we desire to purchase (or create) fun and meaningful gifts for family, friends and co-workers.  This year get your fur babies involved with my DIY Ornaments. 

This is a super easy and fun project that even the kids can take part in creating!

I hope you enjoy this one!

XOXO

Dr Stephanie and Brie Cheese Nicole

Puppy Paw Print Ornaments

Ingredients:

  • 1 cup salt
  • 1 cup all-purpose flour
  • 1/2 cup water
  • Parchment paper or aluminum foil
  • Straw/pen for punching a hole

Directions:

  • Preheat oven to 200 degrees
  • Mix the salt, flour, and water in a bowl until it becomes firm
  • Knead the dough for 30 seconds
  • Cut out individual circles with a round cookie cutter or drinking glass
  • Gently press your dog’s paw into the dough
  • Use a straw to create a small hole at the top
  • Bake at 200 degrees in the oven for 2-3 hours or until completely dry
  • Once cooled, grab some acrylic paint to decorate
Posted on Leave a comment

Watermelon Lemonade

Summertime is here and I love all of the summer bounties that surround us during these months.  One of my favorite treats is watermelon – I love it raw, grilled, in beverages, you name it.  

This month I wanted to recreate a childhood treat of mine and combine it with my love of this yummy fruit – Instead of using the powdered chemically-laden mixes, opt for this fresh, quick and easy recipe.  

Watermelon Lemonade

Ingredients:

Instructions:

  1. Place watermelon in a blender and pulse until you have a nice puree. 
  2. With a mesh strainer, strain the watermelon into a bowl so that you just use the juice.
  3. In a large pitcher add, watermelon juice, lemon juice, water, coconut sugar and mix until blended.
  4. Pour over ice and garnish with a mint sprig
The Ingredients
On ice and ready to enjoy!!!
Posted on Leave a comment

Glorious Backyard Gardening

Being stuck inside these past few months has given many people pause to examine ways to re-engage in hobbies as well as be active outdoors while still maintaining social distancing standards.  Gardening is one of those hobbies currently on the rise.

Gardening is more than just digging in the dirt, carrying pots, and planting seeds; it is an art and a science as well. Many people do not recognized the numerous benefits that you can reap in planting these green and colorful patches! For some, gardening is a way for them to relax, restore, and renew their outlook in life while others use this hobby as an additional holistic food source.

Here are the benefits of gardening in the mental and physical aspects of your life.

Exercise for the Win

Just by walking while carrying pots of plants is already a form of cardio exercise and core training for balance. Depending on the weight of the load, pushing a wheelbarrow is a good form of strength training and can also improve your grip and strength in the lower arms.

Pushing, gardening, trimming the hedges, they might sound simple but they can leave you out of breath and 10 minutes of it, at least once a day, can help protect you from high blood pressure and other cardiovascular diseases.

Bye Bye Blues

Let there be light, in your life! Soak up all those Vitamin D but make sure to cover your skin with a reliable sunscreen. Vitamin D helps our body to absorb calcium and it also boosts our immune system and blocks depressive mood.

Mental Therapy

After a long day or week at work, gardening at last 30 minutes or an hour can diffuse your anxieties and stress. Vitamin D alone can already help improve your mood but more than that, gardening also gives you a sense of purpose and puts your priorities in perspective.

If you have been experiencing a major setback in your life, gardening can spark a sense of hope and optimism within you.

Preserving the Environment

Gardening is also a way for us to give back to Mother Nature and in return, it helps us back. Plants are known to purify carbon emission preventing global warming and they produce oxygen which is very important to humans. The root system of the plants helps prevent erosion by keeping the soil in place. Aside from providing shade and beautifying our surroundings, they also shield our garden from the outside world giving as tranquility and privacy.

One of the best ways you can do in order to enjoy gardening is to invite your friends over and do it together. It is fun, interactive, less expensive, and therapeutic!

Cheers to growing some veggies, herbs or plants this summer!

Posted on Leave a comment

Health Benefits of Egg

Brain Fuel

Eggs are fortified with choline, a fundamental nutrient that keeps the brain cells healthy by maintaining their structure and reinforcing the membranes therefore, your brain functions are sharper and stronger.

Brighter Eyes

Eggs contain two of the most powerful antioxidant for the eyes which are lutein and zeaxanthin and can they help prevent serious eye diseases such as macular degeneration and cataract.

Stronger Muscles

To build stronger muscles, a required amount of protein is needed and eggs are one of the best sources of protein.  Add pieces of hard-boiled eggs to your salads to maximize the number of nutrients you can obtain from your food.

Decreased Cravings

The high content of protein from this food allows you to feel more satiated which is why you feel longer when you have eggs for breakfast.

Powerful Bones

Eggs are a great source of Vitamin D, which is commonly associated and found in sunshine. This Vitamin is significant in the absorption of calcium for stronger bones as well as healthy immune systems.

Healthy Hair and Nails

Eggs are thriving with vitamins, minerals, and sulfur-containing amino acids that help maintain healthy hair, skin and nails.

Apple and Onion Scrambled Eggs

Ingredients: 3-4 servings

  • 8 eggs, beaten
  • 1/2 red onion, chopped
  • 1 celery stalk, chopped
  • 1 granny smith apple, chopped
  • Fresh chives, minced
  • Olive Oil
  • Sea salt and freshly ground black pepper

Direction:

  1. Melt some cooking fat in a skillet over medium heat.
  2. Add red onion and celery to the skillet and cook 2 to 3 minutes, stirring constantly.
  3. Add the apple and continue cooking for another minute or two.
  4. Pour the beaten eggs over the apple mixture in the skillet.
  5. Stir slowly with a wooden spoon or a spatula until the eggs are slightly underdone.
  6. Remove from heat, season to taste with salt and pepper, and rest 1 to 2 minutes in the skillet.
  7. Serve topped with fresh chives.

Recipe Adapted from Paleo Leap

Posted on Leave a comment

Health Benefits of Asparagus

Whether you add this to your special dish or go all out asparagus, this vegetable is a force to be reckoned with in terms of its flavorful taste and robust nutrients!

Let us dive into the health benefits of asparagus and keep reading until the end because I have an exceptional recipe that you will surely enjoy!

Weight Loss Comrade

If you are aiming at shedding a few pounds, then asparagus can be your best friend! It is low in calories and fat, but it has a high amount of soluble and insoluble fiber which supports good digestion, helps lower cholesterol, and makes you feel full preventing unnecessary cravings.

Natural Diuretic

These spears are your weapon against salt and excess water, therefore, it can help prevent urinary tract infections due to their high levels of amino acid asparagine.

Vitamin E Goodness

One of the few powerful nutrients of asparagus contains is Vitamin E which strengthens your immune system and protects your cells against free radicals. 

Mood Booster

Lift the good vibes within! Asparagus is rich in folate and Vitamin B12 which lightens up your mood and deflect irritability. Apart from those 2 nutrients, asparagus also contains a bounteous amount of amino acid and tryptophan which is also linked to enhanced mood.

Antioxidants Galore

The purple variant of asparagus is enriched with anthocyanins that provide fruits and veggies purple, red, and blue hues and it is effective in fighting off free radical damage.

Roasted Lemon Garlic Asparagus

Ingredients:

  • 1 bunch Asparagus
  • 2 Tbsp Olive Oil
  • 2 Garlic cloves
  • 2 Tsp Lemon Juice
  • ½ Tsp Coarse Sea Salt
  • ½ Tsp fresh milled Black Pepper
  • Pinch ground Cayenne Pepper

Instructions:

  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Cut the bottom inch or two off the stalks. This part is usually pretty rooty and stringy, due to cutting the stalks, so it’s best to just compost it.
  3. Slice the garlic and toss it with the asparagus, olive oil, lemon juice, cayenne pepper, sea salt, and black pepper. Spread the asparagus out on a baking sheet or grill pan. You can use parchment paper or aluminum foil for easy cleanup, but it isn’t necessary.
  4. Bake uncovered for 15 minutes, turning the asparagus once for even cooking. The asparagus is ready when it is tender, but not mushy.

Adapted from Paleo Plan 

Posted on Leave a comment

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 Leave a comment

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!