Flat Belly Smoothie

Bloat Busters

 

 

 

 

 

This delicious anti-inflammatory, antioxidant-rich, belly-loving smoothie puts the burn on that heart-unfriendly belly fat and is the perfect way to start your day!  If possible, all ingredients should be organic and non-GMO.

INGREDIENTS:

1/2 cup tart cherry juice

1/2 cup plain, organic kefir

1/2 cup raspberries (fresh or frozen)

1 T flax oil

1 T chia seeds

1/3 cup organic gluten-free oatmeal (uncooked)

1/2 c ice

METHOD:

Put all ingredients in blender and process until smooth.  For extra wellness benefits, throw in a handful of leafy greens.

Benefits Of Ionic Detoxification

Ionic Detox Foot Bath

Ionic Foot Detox Benefits

Ionic detoxification is a great adjunct to any wellness program, especially weight loss and detox programs.  I have been using them personally and in my practice for the past 3 months and have experienced many of the below benefits.  Please contact me with any questions or to receive your complimentary session when booking a 1-hour Initial Consult or Tune-Up session.  I promise you will be amazed!!!  It’s a pretty gross experience to say the least but as I always say…”Better out than in!!!”  Read on…

In a 2009 survey, 126 users of ionic detoxification systems were asked what specific health benefits they or their clients received from using ionic detox foot bath systems.Their answers included: pain relief (42), including less joint stiffness, less headaches, less knee pain, less foot pain, less general muscle pain and more, increased energy (29), improved sleep (23), improved digestion (10), toxin reduction (9), decreased swelling (9), circulatory system improvement (9), reduced weight (8), skin improvements (8), emotional improvements (5), respiratory improvements and much more.

Ionic detox has been known to:

  • Remove toxins, free radicals and body waste products that can cause health problems (In an Aug. ’04 study by Carlos A. Lopez-Moreno, MD, there was a significant deposit of urea, creatinine and glucose in the foot basin in 12 patients with chronic illnesses.)
  • In a 2008 study by Center for Research Strategies (crsllc.org), 31 participants underwent ionic detox two times per week for 12 weeks. The amount of aluminum and arsenic in their blood was measured before and after the 12 weeks. The average blood aluminum level decreased by 46% from 79.8 ppb (parts per billion) to 43.1 ppb. The average blood arsenic level decreased 24% from 4.6 ppb to 3.5 ppb.
  • In a 2002 study by Doctor’s Data in St. Charles, IL, there was an average increase in toxic metals found in the foot basin from nine independent sessions. Here is a list of metals that increased in concentration: Copper: 905%, Aluminum 339%, Lead 233%, Iron 174%, Manganese 140%, Antimony 128%, Cadmium 119%
  • Raise pH levels. Approximately 95% of people experience a state of acidity in which their blood pH is lower than 7.45, indicating an excess of hydrogen ions. This makes an ideal breeding ground for worms, parasites, microorganisms and other critters that lower body function and cause disease.
  • Inactivate viruses, bacteria, yeast and fungus
  • Relieve pain and tension including headaches
  • Purify the blood and lymph
  • Increase peripheral circulation
  • Stimulate and balance the immune system
  • Enhance nutrient absorption
  • Reduce inflammation and unwanted fluid retention
  • Help clear up skin
  • Assist in weight loss
  • Slow down aging and improve body flexibility
  • Quicken recovery time from disease or injury
  • Increase oxygen in the body
  • Rejuvenate and energize your whole body
  • Improve sleep

Anti-Inflammatory/Pro-Inflammatory Foods

Anti-Inflammatory Foods

  • Fish
  • Fruits and Veggies that are rich in color
  • Cruciferous Veggies (broccoli, cauliflower, brussel sprouts, kale, cabbage)
  • Green tea
  • Walnuts
  • Flaxseeds, Flax oil
  • Green drinks (Paleomeal is the only recommended as it does not contain alfalfa which has been shown to worsen autoimmune disorders)
  • Cinnamon
  • Ginger
  • Garlic
  • Basil
  • Quercitin and other bioflavonoids

Pro-Inflammatory Foods

  • SUGAR!!!!
  • Hydrogenated oils
  • Corn oil, Soybean oil, Safflower oil and Sunflower oil
  • Saturated Fats (red meat, full-fat dairy products) – You can eat lean, grass-fed meat 1 to 2x/week.
  • Egg yolks (limit to 2 – 2x/week)
  • Refined and processed foods in general
  • Artificial sweeteners
  • Genetically Modified Foods (GMO’s) (corn, soy, canola oil, cottonseed oil, beet sugar, zucchini and yellow squash to name a few)

Are your food sensitivities making you sick?

Food Sensitivities Make You Sick and FatIn my opinion, this test is essential if you truly want a customized plan and achieve optimal results. I have used this test in my practice for over 10 years and the results have been nothing short of miraculous.

The ALCAT Test identifies cellular reactions to over 350 foods, chemicals and herbs. These inflammatory reactions are linked to chronic health problems like obesity and diabetes, as well as skin, heart, joint, mood and digestive disorders.

The ALCAT test is not a food allergy test, but rather, a food intolerance test. Food intolerances are delayed reactions as opposed to food allergies, which are more immediate reactions. Food intolerances are much more common and characterized by digestive disorders, migraines, obesity, or inability to lose weight, chronic fatigue, aching joints, skin disorders, and behavioral issues. It has been estimated that an upwards of 70-80% of the US population has some type of food intolerance. Unfortunately for many, those food intolerance symptoms are often identified as individual problems and treated as such, thus treating the symptoms and not the cause. The ALCAT is the most effective food intolerance test available.

The Alcat test requires a blood sample.  Please contact my office if you are interested in being tested.

GOOD MOOD SMOOTHIE

Good Mood Smoothie

 

 

 

 

 

 

 

 

 

INGREDIENTS:

1 scoop high-quality protein powder (PurePaleo, PurePea or Whey Cool Protein Powder)

6 oz. unsweetened coconut, almond milk or kefir

1 tsp organic flax oil

1 tsp ground flax or chia seeds

1 T almond butter

3” piece banana (barely ripe) – best if frozen

1/2 c blueberries/blackberries

Sprinkle of turmeric

1 pinch sea salt

Ice (if needed)

METHOD:

Put all ingredients in blender and blend until combined.  For extra nutrition, add 1 handful of greens.  Now smile 🙂

 

Paleo Breakfast Wrap

Paleo Breakfast WrapSo So Yummy – This little piece of paleo perfection is a great and easy way to start your day!

INGREDIENTS:

1 grain-free tortilla (I like Siete Cassava and Coconut Tortilla)

2 pasture-raised organic eggs

1/4 avocado, cubed

Broccoli sprouts

Sriracha to taste (optional)

METHOD:

Heat tortilla in toaster oven or skillet until warmed.  Scramble eggs and layer of top of tortilla with avocado and sprouts.  Season with sriracha for some extra heat!

Jacqui’s Kickass Mocktail Mule

 

Serves:  1 (trust me – make a pitcher!)

Ingredients:

3 blackberries (fresh or frozen)

1 thin slice (1 inch) of fresh ginger

4 fresh mint leaves plus mint sprig for garnish

Fresh lime juice (1/2 large lime)

4 ounces ginger beer (yes – it’s not considered an alcoholic bev)

4 ounces club soda/mineral water

Ice

Garnish:

Wooden cocktail skewer

Fresh mint leaves

Candied ginger

2 lime wedges

Instructions:

1 Combine berries, ginger and mint in copper mug and muddle for 1minute to infuse flavors then fill with ice.

2 Combine lime juice, ginger beer in a shaker full of ice.

3 Shake vigorously.

4 Strain into copper mug.

5 Top off with club soda.

6 Garnish with skewer of mint leaves and candied ginger, 2 floating lime wedges.

Ginger Lime Mocktail

This delightful and zesty paleo-style mocktail is from elanaspantry.com
Serves: 2
Ingredients

  • ¼ cup lime juice, freshly squeezed
  • 1 teaspoon zested ginger, I use my microplane zester
  • 12 drops stevia
  • 18 ounces sparkling water
Instructions

  1. Combine all ingredients in a jar and stir
  2. Pour over ice into 2 cocktail glasses and garnish with lime wedges
  3. Serve

 

Smoothie Cubes

If this isn’t the best time-saving idea then I just don’t know what is!!!  Smoothie Cubes!!!!  How did I NOT think of this years ago!?  Anyway – now we have absolutely no excuse for not having a green drink each and every day.  No longer do we have to make them fresh – I mean really – who has time for that in the morning???  Not me for one!  Well now we can just whip up a nice big batch of my delicious Green Goddess  anytime – pour it into these cool square ice cube molds and pop in the freezer – WAA-LAA!!  DONE!!  Then each morning pop approximately 3 Smoothie Cubes in the blender with some H2O and that’s it.  You can also do the same for protein smoothies – just blend all the ingredients except the protein powder and add that just before drinking.  How’s that for a stress-free morning 🙂

 

 

 

Sleep Time Snacks

healthy bedtime snacks

 

 

Bedtime snacks should be no more than 200 calories and eaten at least 1 hour before bed.  

 

 

 

  • Nutty Banana: 1/2 banana + 1 T almond butter + 2 walnuts.  Contains sleep inducing nutrients magnesium, potassium, calcium, B6, Tryptophan and melatonin.  In addition, the sugar in the banana helps tryptophan’s absorption into the brain.
  • Nutritious Nightcap1 cup Kefir (lowfat, plain, organic).  Contains sleep inducing nutrients protein (helps lower stress hormone cortisol and improves sleep quality), B6, tryptophan and calcium.
  • Twilight Trailmix: 2 chopped walnuts, 1/4 cup chopped dried tart cherries.  Contains sleep inducing nutrients melatonin, calcium, tryptophan, magnesium, omega-3 fatty acids.  In addition the sugar in the dried cherries helps tryptophan’s absorption into the brain.
  • Tranquility Tea: 1 cup Chamomile tea.  According to researchers, drinking the tea is associated with an increase of glycine, a chemical that relaxes nerves and muscles and acts like a mild sedative.
  • Sleepy Juice1/2 c of Tart Cherry Juice 2 times/day (mid-afternoon and 1 hour before bed).  Contains sleep inducing nutrients melatonin and calcium.