Mindfulness and Meditation

Mindfulness and Meditation......Does it Really Work?

Well...yes, it really works. The fact is, science shows definite health benefits for people who use mindfulness and meditation.

Before we dive in, let’s just make sure we’re on the same page when we say “mindfulness” and “meditation.”

“Meditation” is the ancient practice of connecting the body and mind to become more self-aware and present. It’s often used to calm the mind, ease stress, and relax the body.

Practicing “mindfulness” is one of the most popular ways to meditate. It’s defined as “paying attention in a particular way, on purpose, in the present moment, non-judgmentally.”

Mindfulness meditation is well studied in terms of its health benefits. I’m going to talk about a few of them below, and refer to it as “meditation" for the rest of the post.

The link between meditation and health = stress reduction

Have you heard the staggering statistics on how many doctors' visits are due to stress? Seventy-five to ninety percent!

So, if you ask me, it makes a ton of sense that anything that can reduce stress can reduce health issues too.

Meditation reduces inflammation, reduces levels of the stress hormone cortisol, and improves sleep. All of these can have massive effects on your physical and mental health.

I'll briefly go over the research in three main areas: mood, weight, and gut health. But know that the research on the health benefits of meditation is branching into many other exciting new areas too.

Meditation for mood

The most immediate health benefit of meditation is improved mood.

In one study, people who took an 8-week meditation program had greater improvement in symptoms according to the “Hamilton Anxiety Scale.” They were compared with people who took a stress management program that did not include meditation. It seems that the mindfulness training was key to lowering symptoms.

Other studies show that meditation has similar effects as antidepressant medications for some people with mild to moderate symptoms of depression.

While meditation alone  isn’t always a cure, it can certainly help to improve moods.

Meditation for achieving healthy weight

Studies show that people who use mind-body practices, including meditation, have lower BMIs (Body Mass Indices).

How can this be?

One way meditation is linked with lower weight is due to stress-reduction. Meditaiton can reduce stress-related and emotional overeating. It can also help reduce cravings and binge eating.

Another way it can work for weight is due to "mindful eating." Mindful eating is a "non-judgmental awareness of physical and emotional sensations associated with eating." It's the practice of being more aware of food and the eating process. It's listening more deeply to how hungry and full you actually are. It's not allowing yourself to be distracted with other things while you're eating, like what's on TV or your smartphone.

People with higher mindfulness scores also reported eating smaller portion sizes of energy-dense foods. So it seems that more mindful eating = eating less.

Mindfulness about food and eating can have some great benefits for your weight.

Meditation for gut health

Recent studies show a link between stress, stress hormones, and changes in gut microbes (your friendly bacteria and other critters that help your digestion).In theory, meditation-based stress reduction could be a way to help prevent negative changes in the gut's microbes.

Also, irritable bowel syndrome (IBS) seems to be linked with both stress and problems with gut microbes. In one study, people with IBS who received meditation training showed greater reductions in IBS symptoms than the group who received standard medical care.

The research here is just starting to show us the important link between stress, gut health, and how meditation can help.

Conclusion

Science is confirming some amazing health benefits of the ancient practice of mindfulness meditation. For moods, weight, gut health, and more.

Do you regularly include it in your life? If so, have you seen benefits? If not, would you consider trying it?

Let me know in the comments below.

BONUS Relaxing Herbal Teas:

There are many relaxing herbal teas that would be great after meditation.

Try any of these by steeping in boiling water:

●      Green tea (has a bit of caffeine, or you can choose decaffeinated green tea)

●      White tea (also has a bit of caffeine, or you can choose decaffeinated white tea)

●      Rooibos tea

●      Peppermint tea (or steep fresh peppermint leaves)

●      Ginger tea (or steep slices of real ginger)

Serve & enjoy with a touch of honey if you prefer.

BONUS Guided Meditations (videos, apps & podcasts):

How to Meditate video

https://www.youtube.com/watch?v=h0y1Lu0L8nU&index=5&list=PLerdqrUWzOkd7m9HQj1yfJiI09pwVhPcD

How to Meditate in One Minute or Less Every Day video

https://www.youtube.com/watch?v=VtG8No-MMOM&list=PLerdqrUWzOkd7m9HQj1yfJiI09pwVhPcD&index=10

Calm App

https://www.calm.com/

Headspace App (free 10-day trial)

https://www.headspace.com/headspace-meditation-app

Daily Meditation Podcast

https://itunes.apple.com/us/podcast/daily-meditation-podcast/id892107837?mt=2

Hay House Meditations Podcast

https://itunes.apple.com/us/podcast/hay-house-meditations/id955266444?mt=2

References:

https://en.wikipedia.org/wiki/Meditation

https://www.dietvsdisease.org/benefits-mindfulness-meditation/

https://nccih.nih.gov/health/meditation/overview.htm

https://authoritynutrition.com/mindful-eating-guide/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454654/

https://www.ncbi.nlm.nih.gov/pubmed/26186434

Lemon Basil Sauce: For Salmon or Scallops

Looking for a simply delicious way to serve salmon for dinner tonight?  Try this light and easy basil lemon sauce!  The combination of citrus and herbs are the perfect compliment to any fish.  I use it for baked salmon and halibut or pan seared scallops. 

For a super quick meal that is a total crowd pleaser.......I’ll bake the salmon for 20 minutes in the oven at 400, top with the sauce and serve with a salad of mixed greens, a whole grain like brown rice, and a green vegetable such as roasted broccoli or green beans with toasted almonds.  

Lemon Basil Sauce:  For Salmon or Scallops

Ingredients

•     6 tablespoons lemon juice (about 3 lemons)
•     4 tablespoons extra virgin olive oil
•     4 garlic cloves crushed
•     1/4 cup packed chopped fresh basil leaves
•     1/4  cup fresh parsley chopped

Instructions

    Whisk all of the ingredients together. Pour over prepared fish just before serving.

The Blood Sugar Roller Coaster

Blood sugar levels play an important role in how we feel and if we will be at risk of developing certain chronic problems such as obesity, heart disease and diabetes.

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles.

The thing is, it can fluctuate. A lot.

This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches ("carbs"), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get it out of your bloodstream and into your muscle cells and other tissues for energy

Why keep my blood sugar stable?

Your body wants your blood sugar to be at an optimal level. It should be high enough, so you're not light-headed, fatigued, and irritable. It should be low enough that your body isn't scrambling to remove excess from the blood.

When blood sugar is too low, this is referred to as "hypoglycemia."

When blood sugar is too high, it is referred to as hyperglycemia.  Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to "insulin resistance."

Insulin resistance is when your cells are just so bored of the excess insulin that they start ignoring (resisting) it, and that keeps your blood sugar levels too high.

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes.

So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable.

Food for stable blood sugar

The simplest thing to do to balance your blood sugar is to reduce the number of refined sugars and starches you eat.  To do this, you can start by dumping sweet drinks and having smaller portions of dessert.

Eating more fiber is helpful too. Fiber helps to slow down the amount of sugar absorbed from your meal; it reduces the "spike" in your blood sugar level.  Fiber is found in plant-based foods (as long as they are eaten in their natural state, processing foods removed fiber).  Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fiber intake.

NOTE: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

Lifestyle for stable blood sugar

Exercise also helps to improve your insulin sensitivity; this means that your cells don't ignore insulin's call to get excess sugar out of the blood.  Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. But you already knew that exercise is healthy, didn't you?

Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the "fight or flight" stress response, what fuel do your brain and muscles need to "fight" or "flee"? Sugar! When you are stressed signals are sent to release stored forms of sugar back into the bloodstream, increasing blood sugar levels.  So, try to reduce the stress you're under and manage it more effectively. Simple tips are meditation, deep breathing, or gentle movement.

Sleep goes hand-in-hand with stress. When you don't get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings. Sleep is crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Make sleep more of a priority - it will do your blood sugar (and the rest of your physical and mental health) good.

Conclusion

Your body is on a constant 24-hour quest to keep your blood sugar stable. The body has mechanisms in place to do this, but those mechanisms can get tired (resistant).  Long-term blood sugar issues can spell trouble.

There are many nutrition and lifestyle approaches you can take to help keep your blood sugar stable. Minimizing excessive carbs, and eating more fiber, exercising, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

Recipe (blood sugar balancing): Cinnamon Apples

Serves 4

• 2 apples, chopped

• 1 tbsp coconut oil

• ½ tsp ground cinnamon

• ⅛ tsp sea salt

• ¼ tsp vanilla extract

Place chopped apples into a small saucepan with 2 tbsp water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed.

Add 1 tbsp coconut oil. Stir apples and oil together.

Cook for another 5 minutes, stirring every minute or so.

Add cinnamon, salt, and vanilla. Stir well.

Cook for another few minutes, stirring until the apples reach your desired softness!
Serve and enjoy!

Tip: Keeping the peel on increases the fiber, which is even better for stabilizing your blood sugar

Asian Chicken Lettuce Wraps

Chicken lettuce wraps are one of my favorite things to make at home because they’re so easy and so flavorful.  This recipe is inspired by the famous appetizer at PF Chang's....but it's a lighter and healthier version!

Ingredients:

• 1 tbsp Coconut Oil
• 1 Yellow Onion (diced)
• 1 tbsp Ginger (peeled and grated)
• 1/4 tsp Sea Salt
• 1/4 tsp Black Pepper
• 2 Garlic (cloves, minced)
• 2 lbs Ground Chicken ( I like a mix of thigh and breast, but breast works well here)
• 2 tbsps Tamari
• 2 heads Boston Lettuce (peeled apart into leaves and washed)
• 3 stalks Green Onion (chopped)
• 1 cup Matchstick Carrots
• 1/4 cup Raw Peanuts (chopped)
• 1 Lime (sliced into wedges)
• Cilantro (for garnish)

Directions:

Heat coconut oil in a large skillet over medium heat. Add in the onions, ginger, sea salt and pepper and saute for about 5 minutes or until the onion is translucent. Add in the garlic and saute for another minute.

Add in the ground chicken and break it up as it cooks. Once it is cooked through and browned, add in the tamari. Continue to saute until it is absorbed. Remove from heat.

Spoon the chicken mixture into the center of a lettuce leaf and top with green onion, carrots, peanuts and cilantro.  Squeeze a lime wedge over the top, wrap and enjoy!

My Favorite Skincare Products For Summer

I am sharing my favorite (and safe) skincare products for summer with you today in this video!

If you are like me, your skin could use a little extra love and attention in the summer.  With the exposure to UV rays, air conditioners running on high, swimming pools and outdoor sports, your skin is working overtime.

My Favorite Skincare Products for Summer from Lisa Cohen on Vimeo.

Our skin is our body’s largest organ. We often forget this fact.  And we don’t realize that almost all of what we apply to our skin gets absorbed directly into our bloodstream.

About a year ago, I was reading a wellness blog by Kris Carr (she is a wellness advocate, writer, cancer survivor)  about the toxic ingredients used in skin care products and the lack of regulation in the beauty industry, and her words really made me think.  Here I am, working so hard to be the healthiest I can be, dedicating so much time and energy to good nutrition and exercise, yet I’m using skincare products that are full of toxic chemicals. And I’m absorbing them right through my skin.

Click on these links to purchase any or all of my summer faves mentioned in this video: 

Sugar Scrub, Sunscreen, Face Oil, Body Butter.

Email me if you would like a safe skincare consultation or click below to shop the entire collection at my online store.

Grapefruit Mojitos

Grapefruit Mojitos – the perfect cocktail to enjoy over the holiday weekend.  Grapefruit juice, lime juice, honey, mint leaves, white rum, and sparkling water.  This drink is naturally sweet, refreshing and beautiful!

Ingredients For Two Cocktails:

•     2 large pink grapefruits
•     2-3 limes
•     2 tablespoons honey or agave
•     3-4 ounces white rum
•     a handful of mint leave
•     sparking water

Directions:

Squeeze the juice out of the grapefruits and limes. You can filter the juices through a fine mesh strainer to remove seeds and pulp. Stir the honey in with the juices until dissolved. (If the honey clumps up, you can microwave the juice and honey for 10 seconds)

For one drink, vigorously shake the following in a cocktail shaker or a glass jar: a handful of ice, half of the rum, and half of the juice mixture, and several torn mint leaves.

Pour the drink into a glass without the ice.  Stir everything in the glass and top it off with sparkling water.  Add more ice if desired.

Enjoy!

Supercharged Overnight Oats

Ingredients:

• 1 1/2 cups Oats (quick)
• 1 1/2 cups Organic Coconut Milk
• 2 tbsps Chia Seeds
• 1 tbsp Maple Syrup
• 3/4 cup Water
• 2 cups mixed berries and banana
• 1/4 cup Hemp Seeds

Combine oats, coconut milk, chia seeds and maple syrup together in a large glass container. Add water and stir well to evenly mix. Cover and store in the fridge overnight.

Remove from fridge. Use single-serving size jars and place a few spoonfuls of the oat mixture in the bottom of each. Then add a layer of berries and/or banana followed by a sprinkle of hemp seeds. Repeat until all ingredients are used up.

The Stress Mess

The Stress Mess: How Stress Messes With Your Health

We all have some level of stress in our lives.

It may be temporary (acute), or long-term (chronic).

Acute stress usually won’t mess with your health too much. It is your body’s natural reaction to circumstances, and can even be beneficial by helping you react to and solve problems.

Under these normal conditions, when the “threat” (“stressor”) is gone, the reaction subsides, and all is well.

It's the chronic stress that's a problem. You see, your body has specific stress reactions. If these stress reactions are triggered every day or many times a day that can mess with your health.

Stress (and stress hormones) can have a huge impact on your health.

Let's dive into the "stress mess."

Mess #1 - Increased risk of heart disease and diabetes

Anything that increases the risk for heart disease and diabetes (both serious, chronic conditions) needs to be at the top of the list for discussion.

Stress increases the risk for heart disease and diabetes by promoting chronic inflammation, affecting your blood "thickness," as well as how well your cells respond to insulin.

Mess #2 - Immunity

Did you notice that you get sick more often when you're stressed? Maybe you get colds, cold sores, or even the flu more frequently when you are stressed?

Well, that's because stress hormones affect the chemical messengers (cytokines) secreted by immune cells consequently, they are less able to do their jobs effectively.

Mess #3 - "Leaky Gut."

Stress can contribute to leaky gut, otherwise known as "intestinal permeability." These "leaks" can then allow partially digested food, bacteria or other things to be absorbed into your body.

The stress hormone cortisol can open up tiny holes by loosening the grip your digestive cells have to each other.

Picture this: Remember the game "red rover?" It's where a row of children hold hands while one runs at them to try to break through. Think of those hands as the junctions between cells. When they get loose, they allow things to get in that should be passing right though.  Cortisol (produced in excess in chronic stress) is a strong player in red rover!

Mess #4 - Sleep Disruption

Stress and sleep go hand-in-hand, wouldn’t you agree? It’s often difficult to sleep when you have very important (and stressful) things on your mind.

And when you don't get enough sleep, it affects your energy level, memory, ability to think, and mood.

More and more research is showing just how important sleep is for your health.  Not enough sleep (and too much stress) aren't doing you any favors.

Stress-busting tips

Reducing stressors in your life is an obvious first step.

Can you:

●      Put less pressure on yourself?

●      Ask for help?

●      Say "no"?

●      Delegate to someone else?

●      Finally, make that decision?

No matter how hard you try, you won’t eliminate stress altogether. So, here are a few things you can try to help reduce its effect on you:

●      Deep breathing

●      Meditation

●      Walk in nature

●      Unplug (read a book, take a bath)

●      Exercise (yoga, tai chi, etc.)

●      Connect with loved ones

Conclusion

Stress is a huge and often underappreciated factor in our health. It can impact your physical body much more than you might realize.

Stress has been shown to increase the risk for heart disease and diabetes, affect your immune system, digestion and sleep.

There are things you can do to both reduce stressors and also to improve your response to it.

You can ditch that stress mess!

Recipe (relaxing chamomile): Chamomile Peach Iced Tea

Serves 1

• 1 cup steeped chamomile tea, cooled
• 1 peach, diced

Place both ingredients into a blender and blend until smooth. Add ice if desired.

Serve & enjoy!

Tip: You can use fresh or frozen peaches.

The Best Pre and Post Workout Snacks

What to eat before and after a workout – this is a question that I  get asked a lot!  

Good pre and post workout nutrition is key for optimal performance during exercise and for providing your body with the fuel to repair and strengthen muscles after a workout. Proper nutrition also ensures that you are getting in all of the essential nutrients that your body needs for overall health, energy and injury prevention.

Your pre workout snack should provide:

• Carbs: energy from carbohydrates so you don’t run out of steam
• Satiety: so you aren’t starving mid workout
• Digestibility: easy digestibility so nothing lingers in your stomach and causes problems
• H2O: hydration to keep your muscles, joints and cells working optimally

For Intense workouts, your post workout snack should provide:

•  H2O: water is very important for your overall energy and maintaining electrolyte balance
• Protein: helps to restore your hard worked muscle tissue
• Carbs: help to replete glycogen losses, and the energy you store in your muscles

My Favorite Pre Workout Snacks

• 1 slice whole grain toast, ½ a small avocado mashed & sprinkle of salt
• In the blender:  1 cup coconut water with 2 tablespoons cacao powder 2 tablespoons hemp seeds and a small banana. 
• Chia pudding: combine 1 ½ cups almond milk  + mixed with 5 tablespoons chia seeds and refrigerate 4 hours or overnight.  Serve with a sprinkle of unsweetened coconut and berries
• Take 1 cup mixed fruits (oranges, grapefruit, berries, melon or whatever is fresh and in season) and top with 1 tablespoons ground flax seeds.
• Oatmeal, topped with berries

My Favorite Post Workout Snacks

• 4 ounces full fat plain coconut yogurt or cottage cheese, berries, sprinkle of walnuts
• Protein drink or green smoothie
• Trail mix with almonds, pumpkin seeds, sesame seeds, 1 tablespoon dried unsweetened coconut, a tablespoon of raisins
• 1 slice whole grain toast, 1 tablespoon almond butter, 1 boiled egg, deli turkey, or 1 tablespoon hummus
• Lettuce turkey wrap.  Sliced deli turkey wrapped in butter lettuce.

Want to lose weight, get healthy, and have more energy? Sign up for my newsletter and get weekly tips, tricks, and support from me!

Reduce Inflammation With Food

Inflammation. It’s not just for health headlines. It’s a fact.

Scientists are measuring levels of inflammation in our bodies and finding that it can be pretty bad for our health; this is especially true when it's chronic.

Inflammation has been linked to obesity, heart disease, Alzheimer's, and diabetes, just to name a few.

But, instead of writing all about what it is, how it's measured, and where it comes from; why don't I focus on some foods packed with anti-inflammatory antioxidants that are proven to help reduce it?

Here are my top anti-inflammatory food recommendations:

Anti-inflammatory Food #1: Berries, Grapes, and Cherries

Why save the best for last? Perhaps the most amazingly delicious anti-inflammatory foods are a sweet favorite of yours?

Berries, grapes, and cherries are packed with fiber, and antioxidant vitamins (e.g. vitamin C) and minerals (e.g. manganese).

Oh, and did I forget to mention their phytochemicals (phyto=plant)? Yes, many antioxidants such as "anthocyanins" and "resveratrol"  are found in these small and delicious fruits.

In fact, berries, grapes, and cherries may be the best dietary sources of these amazingly healthy compounds.

Anti-inflammatory Food #2: Broccoli and Peppers

Broccoli is a cruciferous vegetable that contains the antioxidant "sulforaphane." This anti-inflammatory compound is associated with reduced risk of heart disease and cancer.

Bell peppers, on the other hand, are one of the best sources of the antioxidants vitamin C and quercetin.

Just make sure to choose red peppers over the other colors.  Peppers that are any other color are not fully ripe and won't have the same anti-inflammatory effect.

I pack these two super-healthy vegetables together in this week's recipe (see below).

Anti-inflammatory Food #3: Healthy Fats (avocado, olive oil, fatty fish)

Fat can be terribly inflammatory (hello: "trans" fats), neutral (hello: saturated fats), or anti-inflammatory (hello: "omega-3s), this is why choosing the right fats is so important for your health.

The best anti-inflammatory fats are the fish and plant ones, including omega-3s. These are linked to a reduced risk of heart disease, diabetes, and some cancers.

Opt for fresh avocados, extra virgin olive oil, small fish (e.g. sardines and mackerel), and wild fish (e.g. salmon). Oh and don't forget the omega-3 seeds like chia, hemp, and flax.

Anti-inflammatory Food #4: Green Tea

Green tea contains the anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known as EGCG.

EGCG is linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer's.

Drinking steeped green tea is great, but have you tried matcha green tea? It's thought to contain even higher levels of antioxidants than regular green tea.

Anti-inflammatory Food #5 - Turmeric

Would a list of anti-inflammatory foods be complete without the amazing spice turmeric? 

Turmeric contains the antioxidant curcumin.

This compound has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties.

I've added it to the broccoli and pepper recipe below for a 1-2-3 punch, to kick that inflammation.

Anti-inflammatory Food #6: Dark Chocolate

Dark chocolate, with at least 70% cocoa is packed with anti-inflammatory antioxidants (namely "flavonols"). These reduce the risk of heart disease by keeping your arteries healthy. They've even been shown to prevent "neuro-inflammation" (inflammation of the brain and nerves).  Reducing neuro-infammation may help with long term memory, and reduce the risk of dementia and stroke. Make sure you avoid the sugary “candy bars.” You already know those aren’t going to be anti-inflammatory!

Conclusion

There are just so many amazingly delicious and nutritious anti-inflammatory foods you can choose. They range from colourful berries, vegetables, and spices, to healthy fats, and even cocoa.

You have so many reasons to add anti-inflammatory foods to your diet to get your daily dose of "anti-inflammation."

Recipe (Broccoli, Pepper, Turmeric): Anti-inflammatory Quinoa

Serves 2

• ¾ cup dry quinoa (pre-rinsed)
• 2 tbsp coconut oil
• 1 medium onion
• diced1 bell pepper, chopped
• ½ tbsp turmeric
• dash of salt black pepper
• 2 cups broccoli, chopped

In a saucepan place 2 cups of water and bring to a boil. Reduce heat and add the quinoa and simmer until the water is absorbed (about 10-15 minutes).

Melt coconut oil in a skillet. Add diced onions, turmeric, pepper and salt, and lightly sauté for a few minutes.

Add broccoli and lightly sauté for 5-6 minutes, until it becomes softened.

Add the cooked quinoa and stir everything together.

Serve & enjoy!

Tip: Add some cayenne pepper or curry spice for an extra spicy kick.

References:

https://authoritynutrition.com/13-anti-inflammatory-foods/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/

https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/

https://authoritynutrition.com/matcha-green-tea/

http://neurotrition.ca/blog/brain-food-essentials-cacao

http://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/

Zucchini Roll Ups

 

This week’s recipe is healthy zucchini roll ups with white beans and pesto......My whole foods, plant based version of lasagna roll ups.  You could optionally make these with regular whole-wheat lasagna noodles, but using zucchini and yellow squash makes the dish wonderfully light and colorful.

Ingredients

• 1 Zucchini and 1 yellow squash  (medium)
• 2 cups White Navy Beans (can)
• 1/4 cup Pesto
• Sea Salt & Black Pepper (to taste)
• 1 cup Tomato Sauce of your choice

Directions

Preheat your oven to 350F.

Slice the zucchinis in half lengthwise. Using a mandolin, create long, thin slices from the cut-side of each zucchini. If you don't have a mandolin, use a sharp knife to make thin, flexible slices. You should end up with about 12 strips per zucchini.

In your food processor or blender, combine the white beans and pesto. Pulse until smooth. Taste and season with sea salt and black pepper as desired.

Lay the strips flat on your cutting board and spread each strip with about 1 tbsp of the white bean mixture. Roll them up and place into a casserole dish. When all the zucchini roll-ups are in the dish, cover with the tomato sauce.

Bake uncovered for 30 minutes. Remove from the oven, divide between plates and enjoy!

Is A Spring Cleanse Right For You?

I’ve gotten a lot of questions about cleansing and detoxing throughout the years; What are the benefits?  How does it work?  Is it healthy?

Here is the scoop:

Toxins enter our bodies every day through food, water, air, cleaning products, soap and skin care products just to name a few. Everything you eat, drink, and absorb into your body (through your skin) is broken down by your liver, purified in the kidneys, and eliminated through your digestive system and skin (with sweat).

If this miraculous cleansing system becomes sluggish and over worked, our bodies can not break down and utilize all of the powerful vitamins, minerals and nutrients we need to feel amazing, optimize energy levels, and maintain a youthful, radiant glow!

I do not promote juice-only fasts.  However, I do see the value of a Whole Foods Cleanse - Giving the digestive system a break by eliminating foods that cause inflammation in the body.

In other words, the goal of a Whole Foods Cleanse is not a week of starvation! The goal is to simply clean up the diet and eat as well as possible, (bye-bye lattes for a few days!)  It is a powerful kick start towards positive and lasting change for your health and your body.

Here are the parameters:

No gluten, dairy, soy, alcohol, processed foods, added sugar, while cleansing.  Reduce coffee to run cup a day.

While this may sound like a lot to let go of at first glance, the results will be worth it; The lightness and energy you’ve been longing for, weight loss, glowing skin and finally experiencing what it feels like to live in a clean body.

Benefits of a Whole Foods Cleanse include:

• Aid in the elimination of toxins from your body
• Reduce inflammation
• Recognize and overcome sugar cravings
• Restore good bacteria in your gut
• Kick start weight loss
• Restore your body’s natural energy levels

The greatest thing about a Whole Foods Cleanse is the ability to enjoy nutritious meals, soups, juices and smoothies while not starving the body or giving up food completely.

If you are interested in a guided, supported cleanse this spring.....Check out my 10 Day Total Body Reset Detox. 

Menu plans, recipes, shopping list and health coaching from me are included!

May 14-24.  Click here for all the details:

10 Day Total Body Reset

Coconut Matcha Latte

This matcha latte is a delicious and frothy mug of health that’s vibrant green without artificial coloring; and flavorful without being “flavored.”

Ingredients

• 1 cup Water (hot)
• 1/2 cup Organic Coconut Milk
• 1 tsp Green Tea Powder (Matcha)
• 1 tbsp Coconut Butter
• 1 tbsp Raw Honey (optional

Directions:

In your blender, combine the hot water, coconut milk, matcha, coconut butter, and raw honey (if using). Blend until creamy and frothy. Pour into a mug and enjoy!

Slow Cooker Wild Rice And Mushroom Soup

 

Ingredients

• 3 Carrot (medium, peeled and chopped)
• 4 stalks Celery (chopped)
• 2 cloves Garlic (chopped)
• 1 Yellow Onion (medium, chopped)
• 1/2 cup Wild Rice (dry)
• 5 cups Mushrooms (sliced)
• 2 cups Chickpeas (can)
• 6 cups Organic Vegetable Broth
• 1.5 cups Water
• 1 tbsp Poultry Seasoning
• 1/2 cup All Purpose Gluten-Free Flour
• Sea Salt & Black Pepper (to taste)
• Sprinkle of Parmesan (for serving)

Directions:

In your slow cooker, combine the carrots, celery, onion, wild rice, mushrooms, chickpeas, broth and poultry seasoning. Stir to mix.

 Cook on low for 4 hours

In the last 1/2 hour, add the gluten-free flour. Simmer for 30 minutes until thickened. Add salt and pepper to taste. Sprinkle with Parmesan cheese.  Enjoy!

Cannellini Pea and Mint Soup – Deliciously Ella

This soup from one of my favorite cookbooks, Deliciously Ella, will be entering my regular recipe rotation as it’s fresh and light taste is perfect for summer! It calls only 4 ingredients and is extremely easy to make. Healthy, tasty and easy – it’s everything I love in a dish!

INGREDIENTS

• 5 1/2 cups peas
• 4 cups veggie stock
• 1 can cannellini beans, rinsed and drained
• 12 sprigs of fresh mint
• salt and pepper to taste

DIRECTIONS

Add peas and veggie stock to a large pot and bring to a boil, then take off of heat

Add rinsed cannellini beans and mint leaves

Blend contents until soup is smooth

Add salt and pepper to taste

Serve hot or cold

Why I love this:  Peas contain a wide variety of vitamins and minerals including vitamins C and K, and several B vitamins, plus manganese, phosphorus, and protein. This makes them an excellent anti-inflammatory food.  Mint contains an antioxidant called rosmarinic acid, which can relieve seasonal allergy symptoms, the menthol it contains is a natural decongestant, and it can also soothe an upset stomach.

Adrenal Fatigue: What is it?

Stressed? Tired? Craving sugar? Mysterious weight gain? Can’t sleep?

All of these can be related to the constant stress we feel in our lives. We know that stress can have a huge impact on our health and wellness. And, since your adrenal glands produce stress hormones, adrenal fatigue (or “HPA Axis Dysregulation,”) is a becoming a popular theory to explain these symptoms in holistic and alternative medicine.

Your adrenal glands look like walnuts that live on top of both of your kidneys. These important glands produce many hormones, including stress hormones.

What happens when the Adrenal Glands become “overworked?”

You’ve heard of “adrenaline junkies,” right?

Adrenaline and cortisol are the stress hormones that give you the commonly known adrenaline rush; when you're totally alert and living in the moment. This feeling is known as your body's "fight or flight" response.

Some people (perhaps you?) just love that intense feeling.

The release of hormones in the fight or flight response is your body's normal reaction to stress.  Stress can sometimes be positive, like when it helps you swerve quickly to prevent a crash.

After a short time, the flight or flight response dissipates, your body goes back to normal, and all is good.

But what would happen if you felt constant stress? All day, every day.  Like “chronic” stress?

It doesn't feel like that awesome (once-in-a-while) "rush" anymore.

And what do you think happens to your adrenal glands when they’re constantly working?

A common theory is they’d get fatigued.

Do I have adrenal fatigue?

When your body is chronically stressed and managing stress hormones day in and out, you can start getting other symptoms.

Symptoms like fatigue, difficulty sleeping, mood swings, weight loss or gain, joint pain, sugar cravings, even frequent infections like colds and the flu are signs that your adrenals are overworked.

There aren't medically accepted blood tests for adrenal fatigue. In fact, it's not diagnosed by most medical professionals until the point when the adrenal glands almost stop working. In this case, the official diagnoses of "Adrenal Insufficiency" or "Addison's Disease" may apply.  Proponents of the adrenal fatigue diagnosis claim this is a mild form of adrenal insufficiency caused by chronic stress.

If you do have symptoms, you should see your doctor to rule out other conditions. He or she may be open to discussing adrenal fatigue and wellness strategies that can help to reduce your stress (and symptoms).

What to do if I have these symptoms?

There are many actions you can take to reduce your stress and improve your health and energy levels.

Ideally, if you think stress is starting to burn you out, stress reduction is key. There are tons of ideas how you can reduce your stress. My favorites are meditation, walking in nature, exercise, sleep, or taking a bath.

Of course, I always recommend reducing sugar and processed food intake and eating more fruits and vegetables. Better nutrition can only help your body.

Conclusion

• Your adrenal glands produce hormones in response to stress. After long-term daily stress, they may get tired.
• Adrenal fatigue is a controversial condition that doesn’t have a true diagnostic test, nor specific telltale symptoms.
• The most important thing you can do is to get tested to rule out other potential conditions. You can also try stress reduction techniques like meditation, walks in nature, light exercise, more sleep, or even a lovely bath.

Stress-reducing bath salt: Lavender Bath Salts

Per bath:

• 2 cups epsom salts
• 10 drops lavender essential oil

As you're running your warm bath water, add ingredients to the tub. Mix until dissolved

Enjoy your stress-reducing bath!

Tip: You can add a tablespoon of dried lavender flowers.

References:

https://www.thepaleomom.com/adrenal-fatigue-pt-1/

https://www.dietvsdisease.org/adrenal-fatigue-real/

Chef Katie's Healthy Energy Bites

If you’re bored with celery sticks and hummus as a healthy snack try Chef Katie's addictive, on-the-go energy bites.

These are two of the most popular recipes from our Spring Whole Foods Cleanse, created by Chef Katie Hueth founder and executive chef of EAT GATHERINGS

These delicious energy bites are:

healthy, anti-inflammatory,
gluten-free, dairy-free, soy-free,
vegan, simple to prepare, refined sugar free,
high in fiber and delicious.

 

PEANUT BUTTER & COCONUT BITES

• 1 cup oatmeal
• 2/4 cup unsweetened coconut
• 1/2 cup unsweetened peanut butter
• 1/2 cup ground flax
• 1/2 cup diced dates
• 1/3 cup honey
• 1 tsp. vanilla extract
• 1 tbsp. chia seeds

Combine all the ingredients.  roll into balls and refrigerate until firm. Serve or freeze for up to 1 month. 

BANANA MUFFIN BITES {adapted from OH SHE GLOWS}

• Ingredients:
• 2 large ripe bananas, peeled
• 1/2 cup packed pitted Medjool dates
• 1/4 cup virgin coconut oil
• 1 teaspoon pure vanilla extract
• 1 teaspoon cinnamon
• 1 teaspoon baking powder
• 1/4 + 1/8 teaspoon fine grain sea salt
• 1 cup rolled oats
• 1 cup steel cut oats
• 1/4 cup dried whole cherries

DIRECTIONS

Preheat oven to 350F and line a large baking sheet with parchment paper.

Add the peeled bananas, pitted dates, coconut oil, and vanilla into a food processor. Process until smooth.

Add in the cinnamon, baking powder, and salt and process again until combined. Add in 1.5 cups of the oats and process for only 4-5 seconds, just long enough to roughly chop the oats. Stir in the remaining 1/2 cup oats and the dried cherries.

Spoon a large portion of dough (about 3-4 tablespoons or so for each) onto the parchment.

Bake cookies for 10 minutes, rotate the pan, and bake for another 7-9 minutes until golden brown and slightly firm. transfer the baking sheet onto a cooling rack for 10 minutes.  Remove the muffin bites and allow to cool.  Serve or freeze for up to 1 month. 

 

The Gut-Brain Connection: Food and Your Mood

It's true. Your gut is considered your "second brain."

If there was ever a call for improving "digestive health," this is it!

And because of the new scientific discoveries about the vagus nerve, the enteric nervous system, and the amazing influence your gut microbes can have, it's no wonder what you eat feeds not only your body but can directly affect your brain.

I find it amazing (but not too surprising).

What exactly is the "gut-brain connection."

Well, it’s very complex, and to be honest, we’re still learning lots about it!

There seem to be multiple things working together.  Things like:

●      The vagus nerve that links the gut directly to the brain

●      The “enteric nervous system” (A.K.A. “second brain) that helps the complex intricacies of digestion flow with little to no involvement from the actual brain.

●      The massive amount of neurotransmitters produced by the gut.

●      The huge part of the immune system that is in the gut, but can travel throughout the body.

●      The interactions and messages sent by the gut microbes.

This is complex. And amazing, if you ask me.

I’ll briefly touch on these areas, and end off with a delicious brain healthy recipe!

Vagus nerve

The vagus nerve runs directly from the gut to the brain.

And after reading this so far, you’ll probably get a sense of which direction 90% of the transmission is…..Not from your brain to your gut (which is what we used to think), but from your gut up to your brain!

The enteric nervous system and neurotransmitters

Would you believe me if I told you that the gut has more nerves than your spinal cord?

And that's why it's referred to as the "second brain."

If you think about it, controlling the complex process of digestion (i.e. digestive enzymes, absorption of nutrients, the flow of food, etc.) should probably be done pretty "intelligently".

And guess how these nerves speak to each other, and to other cells? By chemical messengers called "neurotransmitters."

In fact, many of the neurotransmitters that have a strong effect on our mood are made in the gut! e.g. a whopping 95% of serotonin is made in your gut, not in your brain!

The immune system of the gut

Because eating and drinking is a huge portal where disease-causing agents can get into your body, it makes total sense that much of our defense system would be located there too. Seventy-five percent of our immune system is in our gut!

And we know that the immune cells can move throughout the entire body and cause inflammation just about anywhere.

Well, if they’re “activated” by something in the gut, they can potentially wreak havoc anywhere in the body. Including the potential to cause inflammation in the brain.

Gut microbes

Your friendly neighborhood gut residents. You have billions of those little guys happily living in your gut. And they do amazing things like help you digest certain foods, make certain vitamins, and even help regulate inflammation!

But more and more evidence is showing that changes in your gut microbiome can impact your mood, and even other, more serious, mental health issues.

How do these all work together for brain health?

The honest answer to how these things all work together is that we really don't know just yet. More and more studies are being done to learn more.

But one thing is becoming clear. A healthy gut goes hand-in-hand with a healthy brain!

So, how do you feed your brain?

Of course, a variety of minimally-processed, nutrient-dense foods is required, because no nutrients work alone.

But two things that you many consider eating more of are fiber and omega-3 fats. Fiber (in fruits, veggies, nuts & seeds) help to feed your awesome gut microbes. And omega-3 fats (in fatty fish, walnuts, algae, and seeds like flax, chia, and hemp) are well-know inflammation-lowering brain boosters.

Recipe (Gut food fibre, Brain food omega-3): Blueberry Hemp Overnight Oats

Serves 2

• 1 cup blueberries (fresh or frozen)
• 1 cup oats (gluten-free)
• 1 cup almond milk
• 1 tablespoon chia seeds
• 2 tablespoons hemp seeds
• ½ teaspoon cinnamon
• 1 banana, sliced
• ¼ cup chopped walnuts

1.     Blend blueberries in the food processor until smooth.

2.     Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. Let set in fridge overnight.

3.     Split into two bowls and top with cinnamon, banana, additional berries and walnuts.

Serve & enjoy!

Tip: Your gut microbes love to eat the fiber in the blueberries, oats, seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts.

References:

http://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain-gut-connection

http://www.precisionnutrition.com/all-about-probiotics

http://www.precisionnutrition.com/fix-gut-fix-health

http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5 Cholesterol Myths It's Time To Stop Believing

For a long time, doctors and dietitians’ advice was to skip high-cholesterol foods.

But just like we discovered that eating fats doesn’t always make you fat (yay!), research increasingly confirms that cholesterol in food doesn’t necessarily raise cholesterol levels in your blood. We’ve known this for a while, but I still get this question from clients and readers. (There’s also lots of new evidence on how saturated fat affect cholesterol, which I’ll definitely get into in another post, soon.)

Before we jump into some myths let's make sure we're on the same page when it comes to what exactly cholesterol is.

Myth #1: “Cholesterol” is cholesterol

While cholesterol is an actual molecule what it is bound to while it's floating through your blood is what's more important than just how much of it there is overall.  In fact depending on what it's combined with can have opposite effects on your arteries and heart.  Yes, opposite!

So cholesterol is just one component of a compound that floats around your blood.  These compounds contain cholesterol as well as fats and special proteins called “lipoproteins”.

They're grouped into two main categories:

●      HDL: High Density Lipoprotein (AKA “good” cholesterol) that “cleans up” some of those infamous “arterial plaques” and transports cholesterol back to the liver.

●      LDL: Low Density Lipoprotein (AKA “bad” cholesterol) that transports cholesterol from the liver (and is the kind found to accumulate in arteries and become easily oxidized hence their “badness”).

And yes, it's even more complicated than this.  Each of these categories is further broken down into subcategories which can also be measured in a blood test.

So “cholesterol” isn't simply cholesterol because it has very different effects on your body depending on which other molecules it's bound to in your blood and what it is actually doing there.

Myth #2: Cholesterol is bad

Cholesterol is absolutely necessary for your body to produce critical things like vitamin D when your skin is exposed to the sun, your sex hormones (e.g. estrogen and testosterone), as well as bile to help you absorb dietary fats.  Not to mention that it's incorporated into the membranes of your cells.

Talk about an important molecule!

The overall amount of cholesterol in your blood (AKA “total cholesterol”) isn't nearly as important as how much of each kind you have in your blood.

While way too much LDL cholesterol as compared with HDL (the LDL:HDL ratio) may be associated with an increased risk of heart disease it is absolutely not the only thing to consider for heart health.

Myth #3: Eating cholesterol increases your bad cholesterol

Most of the cholesterol in your blood is made by your liver.  It's actually not from the cholesterol you eat.  Why do you think cholesterol medications block an enzyme in your liver (HMG Co-A reductase, to be exact)?  'Cause that's where it's made!

What you eat still can affect how much cholesterol your liver produces.  After a cholesterol-rich meal your liver doesn't need to make as much.

Myth #4: Your cholesterol should be as low as possible

As with almost everything in health and wellness there's a balance that needs to be maintained.  There are very few extremes that are going to serve you well.

People with too-low levels of cholesterol have increased risk of death from other non-heart-related issues like certain types of cancers, as well as suicide.

Myth #5: Drugs are the only way to get a good cholesterol balance

Don't start or stop any medications without talking with your doctor.

And while drugs can certainly lower the “bad” LDL cholesterol they don't seem to be able to raise the “good” HDL cholesterol all that well.

Guess what does?  Nutrition and exercise!

One of the most impactful ways to lower your cholesterol with diet is to eat lots of fruits and veggies.  I mean lots, say up to 10 servings a day.  Every day.

Don't worry the recipe below should help you add at least another salad to your day.

You can (should?) also exercise, lose weight, stop smoking, and eat better quality fats.  That means fatty fish, avocados and olive oil.  Ditch those over-processed hydrogenated “trans” fats.

Summary:

The science of cholesterol and heart health is complicated and we're learning more every day.  You may not need to be as afraid of it as you are.  And there is a lot you can do from a nutrition and lifestyle perspective to improve your cholesterol level.

Recipe (Dressing to go with your salad): Orange Hemp Seed Dressing

Makes about ¾ cup

• ½ cup hemp seeds
• ½ cup orange juice
• 1 clove of garlic, peeled
• dash salt and/or pepper

Blend all ingredients together until creamy.  Serve on top of your favorite salad and Enjoy!

Tip: Store extra in airtight container in the fridge.  Will keep for about a week.

References:

http://www.precisionnutrition.com/all-about-cholesterol

http://summertomato.com/how-to-raise-your-hdl-cholesterol

https://authoritynutrition.com/top-9-biggest-lies-about-dietary-fat-and-cholesterol/

3 Tips For Kicking Your Sugar Habit

I know the thought of quitting sugar can be scary. But I promise, it’s not as daunting as it sounds.

In fact, my 5 Day Sugar Free Challenge is designed to gently ease you into a sugar-free life. By filling your diet up with delicious veggies, fats and proteins, we gradually help break your sugar addiction so you can get back to what your body truly needs to feel it’s best.

Ready to (gently) kickstart your sugar-free life? These three tips are so easy to incorporate that you won’t even know you’re detoxing.

1. Eat Real, Whole Food.

When you stop eating sugar you start eating real, whole foods just like our grandparents did. When you eliminate sugar, you’re eliminating processed food. Cutting out the crap from your diet gives you a total body reset.

Many packaged foods are full of hidden sugars.  Simple changes like focusing on fresh produce, avoiding store-bought sauces and making your lunch can lead to big results.

2. Eat your fruit, don’t drink it.

Avoiding juiced fruits is a small but significant step towards quitting sugar for good.

Liquid sugar, even from an apparently healthy source, can overload your body's natural detoxification system. The liver stores excess fructose that it can’t break down in the form of triglycerides, which can lead to insulin resistance.

Drink water or green tea during the day. I usually recommend 60-80 ounces of water and 1-2 cups of green tea daily.

Eat 2-3 pieces of whole fruit for an easy way to reduce your daily sugar intake without even really trying.

4. Rethink breakfast.

Cereals may promise to get your day off to a healthy start, but many popular brands contain up way to much sugar. (Check the label)

Start your mornings with veggies (spinach, kale, mushrooms) with a side of protein like eggs and add some fat like a 1-2 tablespoons of walnuts or sliced avocado.

My Supercharged Avocado Toast totally hits the mark!

Supercharged Avocado Toast

Ingredients:

•  1 Avocado
• 1 Cup White Navy Beans (cooked)
• ¼ Lemon (juiced)
• 1/4 tsp Sea Salt
• 4 slices Whole Grain, Organic Bread
• 1/4 cup Hemp Seeds

Directions:

In a bowl, mash the avocado, white beans, lemon juice and sea salt together with a fork. Continue to mash until you get a guacamole-like consistency.

Divide the avocado bean mixture onto the toast. Sprinkle with hemp seeds and enjoy!

Hope you love it as much I do.

Yours in health, 
Lisa C.

Don't forget to check out my 5 day sugar-free challenge starting Monday.