Cooking with Ancient Grains

Adding ancient grains to your diet is an excellent option to get in high quality and fiber-rich carbohydrates into your diet. There’s a wide variety of ancient grains out there to help you create eclectic meals when you want to break out of more recognizable grains like rice and want to take a culinary break from your beloved quinoa.

What sets ancient grains apart from regular grains are they are minimally processed and retain primarily the same agricultural and harvesting practices as they were thousands of years prior. This in turn makes ancient grains more nutrient dense and have the added benefits of containing significant amounts of protein, vitamins and minerals along with its high fiber content!

Different varieties of ancient grains will of course bring a different texture and flavor profile to sweet and savory dishes alike. Keep your favorite ancient grains on hand to act as the grain base and up the nutrition of any meal!

Try these simple yet delicious ancient grain recipes.

Savory Kamut Salad

Kamut is an ancient grain from Egypt. Kamut is a large grain and you’ll save yourself cooking time if you soak this fiber and protein-rich ancient grain overnight.

This recipe, which is essentially a stir-fry, uses Kamut as a rice replacement. This large grain makes any meal satisfying and filling. Swap any vegetables in the recipe for any you have on hand.

Ingredients:

  • 2 cups Kamut, soaked overnight
  • 6 cups vegetable stock
  • Olive oil
  • ¼ cup kidney beans, cooked
  • 1 small white onion, chopped
  • 1 red bell pepper, chopped
  • 1 carrot, chopped
  • ¼ cup peas, cooked

Method:

  1. Boil the soaked Kamut in vegetable stock until cooked. This takes approximately 30-40 minutes.
  2. Sauté the onion in olive oil then add the carrot and bell pepper and continue to sauté until soft.
  3. Add in the kidney beans and peas and gently mix through, then add in the Kamut.
  4. Season with salt and pepper, and any herbs and spices of your choice.

Fruit Teff Porridge

Teff is an Ethiopian ancient grain. This gluten-free and calcium grain make it an excellent option for people following a gluten-free diet. The small grains make it an excellent mineral-rich replacement for couscous and rice.

This porridge recipe shows you just how wonderful Teff can be as a substitute for rice, couscous or even quick oats. Investing a little time to cook up this ancient grain will reward you with a hearty and satisfying porridge any time of day.

Ingredients:

  • ¼ teaspoon sea salt
  • 1 ½ cups filtered water
  • 1 ½ cups choice of dairy or non-dairy milk. We recommend coconut milk.
  • 1 tablespoon coconut oil
  • 1 banana, sliced
  • ½ teaspoon ground Ceylon cinnamon
  • ¼ cup of nuts of your choice. We recommend hazelnuts.
  • 1 cup of whole grain Teff

Method:

  1. Bring a saucepan to low heat
  2. Mix and stir in the Teff, milk, coconut oil, cinnamon, banana, and salt.
  3. Bring the mixture to a boil, then once boiling, simmer on low heat for 15-20 minutes.
  4. Once the Teff has cooked, remove from the heat once the Teff is at a consistency of your liking. For a thinner consistency, take it off the heat, for a thicker consistency, simmer it for a longer period.
  5. Place the Teff porridge into a bowl and top with banana slices and your choice of nuts.

Sticky Spelt Granola

Spelt, when harvested, is referred to as spelt berries, and was first cultivated in Iran. Although not gluten-free, Spelt is a minimally processed wheat that is rich in plant protein and minerals.

This recipe lets you bring a chewy and dense texture to your regular granola. This large hearty ancient grain absorbs flavors beautifully, making it very versatile in the kitchen.

Ingredients:

  • 5 cups filtered water
  • 1 cup Spelt
  • ½ cup coconut sugar or sweetener of choice
  • 2 cups coconut cream
  • ½ cup dried mixed fruit
  • 2 cups rolled oats

Method:

  1. Cook Spelt in boiling water until soft. This will take approximately 90 minutes.
  2. In a separate pot, gently heat coconut cream and coconut sugar.
  3. Mix in the rolled oats and fried mixed fruit.
  4. Once the Spelt is cooked, mix it in with the rolled oats and dried fruit until well incorporated.
  5. Chill it in the fridge for at least 1 hour before serving.

Ancient Grains make a wonderful addition to any diet thanks to the many nutrients these grains have to offer. Keeping a varied diet helps you to get the full spectrum of nutrients you need. With that, pairing a varied diet with a quality multivitamin like Nature’s Health Complete Multivitamin will help ensure your body gets the full spectrum vitamins and minerals it needs to function its best!

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How to Ease and Prevent Menstrual Headaches

Headaches may seem like all you need is to take the occasional painkiller to keep it at bay, but when you have a monthly headache in correlation to your menstrual cycle, you may want to consider a less ‘band aid’ treatment in response to the underlying causes of a menstrual headache.

Like any headache, menstrual headaches can range in severity. From a minor dull ache to debilitating pain. Having them every time you have a period though can make women dread even the dull aches just for the sheer frequency.

With that said, there are preventive measures women can take to help ease and even prevent menstrual headaches. If you suffer from monthly migraines due to your period, or period pain in general, try these all natural and holistic lifestyle tips to help ease the pain or prevent them all together.

Time your turmeric
As we all know, headaches are caused by inflammation. Where menstrual headaches are concerned, this inflammation can be triggered by a drop or surge in hormones, depending on where in your cycle you tend to get your headaches. Usually, menstrual headaches come before, during or shortly after a period.

To help combat inflammation from sudden drops in hormones, take turmeric. As we all know, turmeric one of nature’s most potent anti-inflammatories. Turmeric’s anti-inflammatory benefits and overall nutrient-dense profile make this golden root an ideal all-natural remedy to ease and even alleviate pain from hormonal imbalances.

Where headaches are concerned, taking 1 dose of turmeric is likely to not be enough when alleviating pain. The idea is to take turmeric frequently and consistently leading up to the days you usually have your headache to prevent the inflammation that causes it.

For example, if you usually get a headache during your period, try taking 2 tablespoons or 1000 mg of turmeric 5 days before your period and throughout the duration of your period. This should help ease and even prevent menstrual headaches and other various pains caused by inflammation such as cramps and depressive moods.

More Magnesium
Magnesium is a wonderful mineral to help ease the pain of menstrual headaches and can even prevent the headache from progressing in severity. Playing a key role in over 300 biochemical reactions in the body, think energy production, protein synthesis, neurotransmitter regulation as well as helping to calm the nervous system, magnesium can be especially beneficial in reducing the severity of headaches and even preventing the altogether.

Like with turmeric, take magnesium at least 3 days before you usually have a headache and continue to do so until your period ends to help relax your body and support that many vital biochemical functions that require this mineral. Check in with your healthcare provider for a dosage best for you.

Stabilize Blood Sugar
If you’re on a calorie restriction diet, practice intermittent fasting, forget to eat when you’re hungry and suffer from menstrual migraines, these all could be linked. Forcing a calorie restriction diet or intermittent fasting in the face of being hungry could be the reason behind your menstrual migraines. Subjecting yourself to hunger, your body’s most primal signal that it needs nutrition, can leave you at a calorie deficit and making your body suffer from blood sugar imbalances as well as a nutrient deficit subjecting your body to a lack of vitamins and minerals it needs to function optimally, and yes that includes hormone balance.

Prioritize your body’s nutritional needs over following a diet. This isn’t a free-pass to gorge on whatever you want, but to reassess your eating habits. If you’re hungry, which usually comes with monthly cravings, give your body a healthy option and listen to what it needs. The idea is to give your body the extra nutrition it needs for a healthy cycle and to keep your blood sugar levels steady, which as we all know when they aren’t, headaches are likely to follow.

Eat Clean
Speaking of food and cravings, make sure that healthy snacks are at the ready for you, especially during the time when you know your cravings will crop up. Make a big batch of hummus, steam vegetables, wash fresh salad greens, stock up on fruits, grill lean meats. Focus on eating fresh whole foods so you can have them whenever you want as opposed to ordering fast food or grabbing the closest packet of instant ramen or bag of chips.

The idea behind eating clean, especially where menstrual headaches are concerned is to simply prevent more inflammation from unhealthy eating choices and opting instead for healthy and nutrient dense alternatives which will help your body cope with all the hormonal changes.

Support your hormone health and prevent headaches with the right nutrition. Give your body the nutrients it needs to function at its best with our Complete Multivitamin and ease pain by preventing inflammation with our potent Turmeric with Ginger for headache-free cycles.

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What Your Skin is Trying to Tell You

With our skin being our largest organ, and an external one at that, it can provide valuable insight as to how we’re doing health-wise on the inside.

Check out the following skin conditions and see what your skin is trying to tell you:

1. Sun Spots
Sunspots are inevitable and a reflection of your lifetimes worth of accumulated sun damage. Unlike freckles, which can be hereditary, sunspots are darker and larger.

If you find you have an excess of sunspots, it’s your skin telling you it’s high time to start or be more diligent with an SPF routine. This is especially important if you find sudden changes in your skin such as enlarged moles or raised lesions.

To help lessen and prevent sunspots, find a broad- spectrum SPF that works for your skin type. You can opt to choose one for daily everyday use and a more water-resistant one if you plan on being outdoors for a prolonged period of time. For existing sunspots, while most are permanent, you can lessen over-pigmentation and brighten up and restore sun-damaged skin with a quality vitamin C skin care product which is especially known to brighten your complexion.

2. Dark Circles
They say that eyes are the windows to the soul. For whatever truth that holds, it’s a fact that the undereye area is a window to our health status. Before you pile on the concealer to restore a youthful and refreshed look, look into why you have dark undereye circles to begin with.

Although dark circles can be genetic, if you find yourself developing dark cycles, this can be for a variety of reasons such as smoking, lack of sleep, chronic dehydration, and even a nutrient deficiency. The skin on our undereye area is much thinner and more delicate than the rest of our body and has the potential to more easily show anything lacking in your body. If you find yourself with dark undereye circles when you normally don’t, it’s time to clean up your lifestyle starting with upping your nutrition intake with balanced meals (we’d recommend a multivitamin as a compliment), increasing hydration and getting some quality shut eye.

3. Red and blotchy skin
Your skin can turn red as a response to feeling embarrassment or physical exertion as blood flow naturally increases. If you find yourself always having blotchy skin though, it could be a sign of inflammation from irritation. Check your diet to see if any potential allergens are present in foods you may have overlooked, especially packaged goods. If you’re unaware of any allergens, incorporate more mindful eating and see if you experience any common yet mild allergic reactions to certain ingredients such as brain fog and bloating.

Whereas skin care is concerned, try switching to a gentler cleanser that doesn’t strip your skins natural moisture barrier. This tends to happen as the seasons get colder and drier, where oily skin types can too experience red skin by using cleansers from the summer that may be too harsh for colder months.

4. Dark Patches
Darker patches on your skin is likely to be a skin condition called melasma. The usual cause would be a surge in hormones, which is why pregnant women are known to experience this.

Dark patches don’t indicate any medical issues and it’s best to embrace it along with other bodily changes that are inevitable with pregnancy. If you find melasma bothersome, you can lessen the darkening by avoiding excessive sunlight (but daily exposure is still recommended for Vitamin D) and investing in a quality concealer to even out your complexion.

5. Acne Around the Jawline
For women, acne around the jawline, particularly large zit-like pimples are a common indicator of an imbalance in reproductive hormones, typically from a condition called Polycystic Ovarian syndrome, PCOS. Among the many symptoms that manifest from PCOS, pimples around the jawline are one of them.

To help manage this symptom and to clear up your skin, try incorporating adaptogens like Ashwagandha into a clean whole foods diet to help lower inflammation in your body and balance out hormones.

6. Dull and Sallow Skin
Chronically dull and sallow skin is your body’s way of saying your health needs to make a lifestyle change. Dull skin is usually caused by a buildup of toxins both internally and externally. Try cleaning up your diet to help your skin and body in general detoxify from complexion-dulling toxins. If your diet is fairly clean, your liver may be bogged down from toxin buildup and can’t detoxify properly. Try incorporating a Liver Care supplement to give your liver a boost and see if that helps brighten up your complexion on top of eating plenty of clean whole foods and drinking adequate amounts of water.

Bright and healthy skin is a sign of good nutrition. Take care of the largest organ in your body with the nutrients it needs to keep it looking its best. Pair our Liver Care and Multivitamin supplements to detoxify and nourish your skin and compliment it with our skin brightening Vitamin C Serum for an overall healthy glow.

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Eat Your Way to Beauty: A Day’s Worth of Beautifying Recipes

Beauty is more than skin deep and where nutrition is concerned, beauty is an inside job. Think that lit from within, radiant and youthful glow of health and vitality; that’s all attributed to a high quality and nutrient dense diet that even the most luxurious jar of cream can’t compete with.

With that said, eating and drinking yourself pretty doesn’t have to be a culinary obstacle course. Mindfully choosing simple and wholefood ingredients will have a beautifying effect that will get you looking amazing from the inside out.

What counts as a beauty food?

1. They’re delicious
Beauty foods are food that tastes good. That will vary among individuals. A good trick with eating beautifying foods is finding healthy foods that you naturally enjoy, and learning to cook with them as this will ensure you can easily commit to a healthy and beautifying lifestyle of eating.

2. They’re whole food ingredients
Food is best cooked in their most natural state as nature intended them to be. Refined and processed versions are more likely to make you overeat empty calories, spiking up your blood sugar and inflammation.

Whole foods on the other hand are nutrient dense and carry the most benefits and bioavailability of nutrients. Where eating for beauty is concerned, ensure you get a balanced amount of all your macronutrients for adequate nourishment and substantial satiety.

3. They don’t cause inflammation or allergies
Food is fuel, and everybody has a different reaction to different kinds of foods. Beautifying foods are the kind that don’t give you, as an individual, any type of inflammation or allergies, which can really make you looking worse for wear due to the various forms of inflammation it can cause.

For instance, where a slice of egg and avocado toast on sourdough bread may make the perfect beautifying meal for one person, somebody with a gluten intolerance or egg allergy is better off choosing avocado toast on gluten-free bread with roasted chickpeas instead.

Beautifying foods should work with your body’s natural chemistry.

Try this full days worth of beautifying recipes

Breakfast: Overnight Chia and Oat pudding
1 serving
This breakfast can be made the night before, all you have to do is garnish! Break your fast by giving your body all the macronutrients it needs to stay energized for the day ahead with extra attention to antioxidants and fiber.

Ingredients:

  • 4 tablespoons quick oats
  • 1 tablespoon chia seeds
  • ½ cup coconut milk or plant-based milk of choice
  • 1-2 teaspoons maple syrup
  • 1 tablespoon toasted walnuts
  • ½ mango, sliced into cubes

Method:

  1. The night before, mix your oats, chia seeds and maple syrup in coconut oil until well incorporated in a mason jar
  2. Seal and place in the fridge
  3. Pop your pudding out of the fridge during breakfast time and top with freshly sliced mango and toasted walnuts

Post breakfast, take a multivitamin and probiotic supplement and consider yourself fully nourished and ready for your day.

Lunch: Lentil and Tomato Spaghetti
4 servings
This lentil and tomato spaghetti is hearty, plant-based and full of amazing flavor. It’s got the indulgence factor of a rich bolognese sauce with the benefits of a vegetarian meal.

Ingredients:

  • 1 large white onion, peeled and chopped
  • 4 garlic cloves, finely diced
  • 1 medium carrots, peeled and thinly sliced
  • 2 tablespoons tomato puree
  • 250 grams red lentils
  • 2 400 gram cans of chopped tomatoes
  • 250 ml water
  • 250 grams brown rice spaghetti or any spaghetti variant to suit your dietary needs
  • 1 heaped teaspoon smoked paprika
  • 1 heaped teaspoon cumin powder
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Cheese garnish of choice (nutritional yeast, parmesan cheese, vegan cheese etc)

Method

  1. In a cooking pot over medium heat, saute the onions, garlic, carrots and salt in olive oil until soft.
  2. Add in the paprika and cumin and cook until well incorporated, then add in the tomato puree, canned tomatoes, water and lentils.
  3. Allow to cook and simmer on low heat for approximately 25-30 minutes or until the red lentils have softened.
  4. While the sauce is simmering, cook your pasta according to the package directions.
  5. Once the pasta and sauce are ready, drain the pasta then mix in the pasta sauce.
  6. Serve in a large plate and garnish with your choice of cheese.

Dinner: Green and Broccoli Soup with a Basil Yogurt Chicken Wrap
This filling dinner is surprisingly light. We go lighter on the carbs and heavier on the greens and lean protein to end your day on a healthy and satisfying note.

Ingredients:
Serves 2
For the Chicken Wrap

  • ½ pound chicken breast, steamed and shredded
  • Lolo rosso lettuce, washed and dried
  • Alfalfa sprouts, washed and dried
  • Tomatoes, washed and sliced
  • Whole wheat pita bread
  • 1 large handful basil, washed and dried
  • 1 clove of garlic
  • 125 grams plain yogurt, unsweetened
  • 2 tablespoons olive oil
  • 1 tablespoon lemon
  • Salt and Pepper to Taste

Method:
In a blender, blitz the basil, garlic, yogurt, lemon juice and olive oil together. Add salt and pepper to taste
Mix the shredded chicken in the basil yogurt
Arrange your pita and top with chicken, lettuce, tomatoes and alfalfa sprouts, and roll.

For the Soup
Ingredients:

  • 1 head broccoli
  • ½ cup green peas
  • ½ cup coconut milk
  • ½ cup chicken stock
  • Extra virgin olive oil and toasted pumpkin seeds for garnish

Method:

  1. Steam your broccoli and peas until soft.
  2. In a pot, place the brocoli, peas, coconut milk and chicken stock and gently heat.
  3. Once warmed, blend with an immersion blender until desired consistency.
  4. Garnish with a swirl of olive oil and sprinkling of sunflower seeds

Post dinner, ease your body into relaxation with a calming supplement to promote restful and restorative sleep.

Let us know your beautifying recipes in the comments below! To promote beauty from within, nourish accordingly with beautifying supplements like our Multivitamin, Probiotic, and Calming blends.

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10 Overlooked Germy Places You Need to Keep Clean

With the growing concern and spread of the Coronavirus, watch out for these overlooked places that you commonly touch to help prevent spreading disease-causing germs onto yourself and others.

1. The remote control:


The remote control may seemingly be innocent, but with frequent use and being touched by so many hands (especially if you have guests over) be vigilant in wiping down this commonly held item with alcohol. If being held frequently isn’t enough, the remote control also tends to be wedged in between couch cushions or even on the floor where bacteria can thrive.

2. Your cellphone:


Your mobile phone can be the common culprit for carrying germs and potentially disease. Clean your phone regularly as you would with washing your hands. Whatever your hands touch, your cellphone likely does too. This is doubly important as the common tendency is to rest your cellphone on public surfaces such as restroom counters, restaurant tables etc.

3. Your laptop:


If you’re the office type or work from your laptop or computer, mind the cleanliness of your keyboard. It’s most likely covered in germs as it’s accumulated throughout the long hours you spend on it. Keep germs and disease at bay by taking the extra precaution to wipe down your keyboard regularly with alcohol. This is especially true if you like to work in public places such as cafes where you rest your laptop on a table.

4. Door knobs and entryways:


If you employ a no-shoes rule in your home, good! Removing shoes at home helps to prevent the spread of countless germs like e-coli that you may have picked up while walking on the street. Make the most of this good habit by keeping door knobs clean and sterilized regularly as well. Also, entryways where you remove your shoes, should be kept extra clean as well.

5. Kitchen Sponge:


Did you know that the very sponge you use to wash your dishes is likely one of the dirtiest things in your home? This is hardly a surprise as it’s wet, is exposed to food scraps and is highly absorbent. Be diligent with replacing your kitchen sponge to prevent literally rubbing disease into your home.

6. Your hand towel:


It’s quite unsettling to think that your hand towel, which ideally dries already clean hands has the potential to house salmonella and fecal bacteria. Keep things clean and avoid contracting disease from your own home by regularly replacing your hand towels. A simple way to tell is by smelling your hand towel. If it doesn’t smell clean, then replace it. Obviously!

7. Your grocery cart:


It’s no surprise that the handle of your grocery cart can host all kinds of germs and bacteria. Take a moment to wipe down the handle with alcohol or immediately wash your hands after using it to prevent the spread of bacteria. With the current spread of Coronavirus as well, we recommend skipping placing your child in the cart as well.

8. Your handbag and wallet:


The usual tendency with handbags and wallets is to set them on surfaces close to us. Whether this is at a table at a restaurant, on the bathroom counter as we wash our hands, on a chair during a meeting etc, the point is your bag and wallet tend to get as much exposure to germs from public places as you do. Keep in mind, where you go, your bad and wallet do too, so be vigilant in keeping them clean.

9. Your bed and sofa:


Your bed may be in the safety of your home, but it’s often an overlooked place to hold germs especially when you sit or lie down on your bed after a day out. Think of all the places you’ve sat on and walked through, germs could easily accumulate on your clothes which can also transfer to your bed and sofa. Keep things clean and err on the side of caution by regularly cleaning your sofa and using your bed when you’re clean and with a fresh change of clothes.

10. The ATM machine:


Think of all the countless hands that have touched the ATM machine buttons. Microbes, bacteria, and even viruses could easily be transmitted from the ATM machine to you, not to mention the money being dispensed that have been through countless hands as well. Wash or sanitize your hands immediately after using the ATM machine.

Regardless of the Coronavirus, keeping your immunity strong should be a top priority as the world is full of disease causing germs, no matter how vigilant you are at keeping things clean. Incorporate quality supplements into your diet to better protect yourself. Supplements like Turmeric, Probiotics, and a quality Multivitamin can make all the difference in how well your immunity responds to your inevitable exposure to germs.

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Food Pairings for Optimum (and Delicious!) Nutrient Absorption

Did you know that certain foods go well together not just flavor wise but nutritionally as well?

Take your healthy eating habits up a notch by making the nutrients in the food you eat more bioavailable with proper food pairing.

Pair: Leafy Greens with Healthy Fats


Have you ever enjoyed a real and proper salad? We don’t mean a sad side salad of iceberg lettuce that essentially becomes an afterthought as you devour your main dish. We’re talking about freshly chopped romaine, crisp arugula, shredded purple cabbage, roasted vegetables, steamed sweet potato, caramelized onions, roasted garlic, crunchy sunflower seeds, hearty walnuts, juicy sundried tomatoes, perfectly ripe avocado and parmesan cheese shavings all tossed together in cold pressed extra virgin olive oil and whatever acid, herbs, or creamy component you want as a dressing.

When done properly, there’s a reason salad can take center stage as a complete meal in itself; it’s so healthy and ingredient-wise it’s one of the easiest ways to absorb a wide variety of vitamins and phytonutrients. Pairing leafy greens with healthy fats optimizes the absorption of fat-soluble vitamins.

Try this supercharged salad which is full of ingredients loaded with fat-soluble vitamins like Vitamin D from the mushrooms, and Vitamins A, E, and K from the variety of nuts, roots, and leafy greens.

Mix and toss:

  • 1 handful of romaine leaves, 1 handful of lettuce, and 1 handful of arugula
  • 1 steamed sweet potato, sliced
  • ½ cup steamed green beans
  • ½ cup sautéed mushrooms
  • 1 onion, caramelized
  • 1 tablespoon toasted sunflower seeds
  • 1 tablespoon toasted walnuts
  • ½ avocado, sliced
  • 1 good chunk of feta cheese, crumbled
  • 4 slices fresh tuna sashimi (optional)

For the dressing:

  • 4 tablespoons olive oil
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon turmeric powder
  • ½ teaspoon honey
  • Salt and pepper to taste

Pair: Berries with Whole Grains


A common and delicious breakfast, pairing berries with whole grains like oatmeal not only makes your breakfast bowl Instagram worthy they also complement each other nutritionally. The high vitamin C content found in berries such as blueberries, strawberries, and raspberries optimize the absorption or iron and B-vitamins found naturally in whole grains. Pairing berries with whole grains first thing in the morning gives you fiber, B-Vitamins and an iron boost, which is why this particular breakfast is so energizing and ideal to start your day on a healthy note.

Try making this delicious yet simple berry and chocolatey breakfast bowl to give yourself a nourishing start to the day:

Ingredients:

  • 1 banana
  • 1 cup quick oats
  • 1 cup coconut milk
  • 1 generous teaspoon of cacao powder
  • Fresh berries of choice. We like strawberries as they go so well with the chocolate!

Method:

  • Place the banana, oats, and coconut milk in a bowl and bring to a gentle simmer. Mash the banana as the oatmeal cooks.
  • Add the cacao powder
  • Place the oatmeal in a bowl and top with freshly sliced strawberries.

Pair: Eggs with a glass of Orange Juice


Another winning breakfast combo, the logic behind pairings eggs with orange juice is to pair Vitamin D with Calcium. These nutrients go hand in hand for ensuring strong bones, and teeth. Eating Vitamin D rich eggs, found in the egg yolk and drinking calcium rich orange juice acts as a great nutritional pairing.

Try making this calcium and Vitamin D rich breakfast omelet. You get Vitamin D from the mushrooms and egg yolks, while the broccoli and cheese add another dimension of calcium. Enjoy it under the morning sun with a glass of orange juice to give your body an amazing dose of these nutrients.

Ingredients:

  • 2 eggs
  • 1 handful broccoli, diced
  • 1 handful mushrooms, sliced
  • Parmesan cheese
  • 1 tablespoon olive oil

Method:

  • Sautee your broccoli and mushrooms in olive oil until soft, set aside.
  • Beat your eggs with parmesan cheese and add mixture to a pan on low heat
  • When the eggs are almost cooked, gently add the broccoli and mushrooms and gently fold in.
  • Serve with orange juice.

Pair: Green Tea with Lemon


Pairing green tea with lemon is perhaps the easiest way to sip your way to lowering your chances of cancer, with the added benefit of kickstarted weight loss. The antioxidants found in green tea, catechins, are famous for their antiaging and anti-inflammatory benefits.

Maximize the bioavailability of catechins by squeezing fresh lemon juice into green tea to optimize absorption of this antioxidants its benefits.

Pair: Rosemary with Beef


Have you noticed that on cooking shows or gourmet recipe books, you find that fresh rosemary and beef always seem to pop up together on the same recipe? This is likely of course because rosemary brings such a bright, clean and earthy dimension to the taste of red meat, but other than complimenting the taste, rosemary also helps to protect you from the carcinogens you consume when cooking meat.

Whether creating a lovely stew or grilling up a juicy steak, have fresh or dried rosemary on hand to counteract and neutralize carcinogens that form when you cook red meat, especially when it’s cooked over 325 degrees F. Rosemary is rich in rosmarinic acid which is a phenolic compound that makes it also an antioxidant and is what protects you from carcinogens in meat when cooked at high temperatures.

Try this simple and delicious marinade to enjoy your steak and rosemary pairing by simply adding freshly chopped rosemary to olive oil, salt and a squeeze of lemon juice and rub all over your choice of grass-fed beef before throwing it on the grill.

Don’t let your body lack in nutrients. On top of a healthy diet, plug any nutritional gaps with a quality multivitamin. Try our Complete Multivitamin, made with over 23 Essential Vitamins and nutrients in one convenient capsule.

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What Causes Hormonal Imbalances?

Hormones are often associated with puberty and a healthy libido, but the truth is, there are so many different kinds of hormones that are responsible for hundreds of bodily processes. Take care of your hormones, your body will thank you for it.

Here are some key hormones that greatly influence our overall wellbeing, and common symptoms that indicate that they may be off balance:

Cortisol:
Cortisol is the hormone our body naturally creates when we’re stressed. Although frequently antagonized, this hormone is crucial for energy and for our body to remain in an active an alert state. The problem with cortisol is too much of it, all the time, is what would be considered an imbalance (like anything). Symptoms of a cortisol imbalance would be feeling restless at night and tired during the day.

Estrogen:
An imbalance in estrogen, particularly too much estrogen is called estrogen dominance. As a primary female sex hormone, estrogen helps to regulate and keep a healthy reproductive system. When there’s an imbalance, too much estrogen can cause heavy periods, moodiness, and weight gain that’s difficult to lose. Too little estrogen on the other hand can cause joint pain and dry skin.

Progesterone:
Progesterone is a steroid hormone and is responsible for a range of bodily functions such as menstruation and pregnancy. Progesterone also helps to stabilize moods so an imbalance in progesterone can be indicated by anxious moods. Look out as well for frequent periods, an chronic tiredness as this could indicate a progesterone imbalance.

Testosterone:
Testosterone, often associated as a male hormone, is actually present and needed in male and female health. Testosterone is needed for a healthy libido, bone health, and muscle development. A testosterone imbalance is associated with fatigue, moodiness and low sex drive.

Thyroid:
A healthy functioning thyroid maintains healthy digestion, regulates the body’s metabolism. Iodine is a in integral nutrient for thyroid health and those lacking could experience an underactive thyroid with symptoms such as irregular periods, mood disorders, hair loss, and chronic fatigue.

How can I balance my hormones?

Balancing your hormones is a lifestyle. While it’s difficult to navigate the complex web of hormones, how they interact with each other and affect your over health, a holistic approach always helps to improve symptoms of hormone imbalances. Seeking a doctor or a specialist, especially for extreme cases of hormonal imbalance, is ideal, but as the person living in your body, you too can take proactive steps to improve your hormone health.

1. Plug nutritional gaps:


Hormone imbalances can be linked to malnutrition. The body needs an adequate amount of nutrients in order to carry out thousands of bodily processes every day. Think of nutrients as gas and your hormone secreting organs as a car. Without gas, the car can’t move. Same for your organs, without adequate nutrients, hormone secreting organs such as the thyroid or ovaries, can’t go to make and release adequate levels of hormones.

Where nutritional gaps are concerned, assess your diet. Is it primarily a varied whole foods diet consisting mostly of plant-based foods? Or does your diet consist mostly of fast food and packaged meals? If your diet is the latter, a hormonal imbalance is a clear indication that it’s time for a change. Pair a nutrient-dense whole foods diet with a quality multivitamin to give your body the nutrients it needs to produce adequate levels of hormones.

2. Address Stress


Chronic stress puts a serious dampener on hormone producing organs due to the inflammatory effects of constant high levels of cortisol and also blocks them from being created, particularly our ovaries which is responsible for the secretion of estrogen and progesterone. This is partially why women who are chronically stressed also suffer from irregular or painful periods. Too much cortisol leads to an imbalance of female sex hormones.

With that said, it’s important to take time to relax and help your body lower cortisol levels on a daily basis to help ensure that your body is in the right state to release other necessary hormones. Whatever relaxes you, don’t only do it, but treat it as a priority. Even just 5 minutes of daily meditation, an hours worth of gentle exercise, or carving out 30 minutes for a healthy and nourishing meal can do wonders in keeping the body balanced.

3. Consider adaptogens


Adaptogens are a special group of plants that have the ability to help bring and keep the body in balance. This is done by nourishing the body accordingly to what it needs. For example, if you’re always tired adaptogens can nourish your thyroid to give you more energy whereas if you’re constantly feeing wired, adaptogens nourish your adrenals to help calm you down.

Where hormone balances are concerned, adaptogens like Ashwagandha help nourish all hormone excreting organs, helping to harmonize any imbalances and bring the body back to a healthier state.

4. Take fish oil


The omega 3 fatty acids found in fish oil does wonders for balancing hormones. Not only do they lower inflammation in the body but consuming omega 3 fatty acids also improves testosterone levels, increases serotonin, and balances out estrogen levels. This is why omega 3 fatty acids are particularly beneficial for women experiencing PMS or irregular periods.

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A Beginners Guide to Popular Modern Diets

Navigating the health world and all it’s different facets can get confusing. There’s a plethora of information where health is concerned for weight loss, disease prevention, detoxing, beautifying, etc., and with these desired health goals come some kind of prescribed diet.

Here, we cover and summarize 4 of the most popular modern lifestyle diets.

Ayurveda Diet

Dating back 5000 years, Ayurveda is a holistic medical philosophy and practice based on the notion that humans are made of 3 main types of energy called doshas. It is this inherent energy that those who practice Ayurveda can base their healthy lifestyle on, that ideally would best keep the body in balance and good health.

By identifying your dominant dosha and your unique combination of energy, the Ayurveda diet can help an individual create their own custom health practices. The basic concept of these doshas are:

Dosha: Vata
Vata energy is cold and dry. Those who have this dosha would benefit with warming foods paired with healthy fats to stabilize their energy. Think warm soups and stews as well as milk and hot porridge, nut butters, baked whole wheat bread and hot beverage as herbal tea and water.

To keep Vata energy balanced, avoid cooling foods such as raw vegetables, icy drinks and unripe fruits as these foods tend to off balance the inherent cold and dry energy of an individual.

Dosha: Pitta

Pitta energy is fiery. This gives those with this energy good appetites and digestion making them efficient and eating and metabolizing most foods fairly easily without issue.

With this said, Pittas can eat cooling or warming foods, with bitter and sweet tastes as the most ideal. Seasonally, Pittas should eat cooling foods in the summer such as salad and ice tea and warming foods in the winter such as porridge. Due to the inherent fiery nature of Pitta, a vegetarian diet is most beneficial as too much read meat can heat and already warm body.

To stay balanced, Pittas would benefit from minimizing animal fats and dairy as well as avoiding alcoholic, caffeinated, oily, spicy and fried food.

Dosha: Kapha
Kaphas are known to be naturally calm. This energy allows for good sleep as well as regular digestion. However, when this energy goes off balance, Kaphas tend to gain weight, develop allergies and become bloated.

A good diet to keep Kaphas in balance is through opting for warming yet light foods. This covers lightly cooked foods, fresh and raw fruits and vegetables as well as spicy food. To stay balanced Kaphas should avoid overly sweet, oily, and salty food.

Intermittent Fasting


Intermittent fasting has gained popularity, especially in the last few years, not only for its weight management benefits but also overall cardiovascular and blood sugar benefits.

The main idea behind intermittent fasting is to regularly ‘fast’ for a given period of time. Doing so ideally should reduce the total calories consumed within a day due to a shortened eating window as well as to give your body a break by not bogging it down with a constant state of digestion.

Some popular forms of intermittent fasting include:

  • Circadian Rhythm: A 13 hour fast that starts at sunset and lasts till sunrise.
  • 16:8: A 16 hour fast with an 8-hour window to eat.
  • 18:6: An 18 hour fast with a 6-hour window to eat.
  • 20:4: A 20 hour fast with a 4 hour window to eat.
  • Monk Fast: A 36 hour fast

Ketogenic Diet


The overarching concept of the Ketogenic diet is to consume fats in place of sugars (carbohydrates) so that your body goes into an optimized state of fat burning especially when there is no sugar left to burn, resulting in having your body use ketones instead of glycogen for energy. This is known as Ketosis.

This means that the ketogenic diet follows the following macronutrient ratio of: 5-10 % carbohydrates, 20% protein and 60-80% healthy fats.

And while this ratio is open for interpretation, like all diets, the emphasis on high quality, fresh and unprocessed wholefoods take center stage. This means eating quality protein like pasture raised grass-fed beef, free range chicken, fresh vegetables, organic fats like coconut oil, avocados, ghee etc.

Paleo Diet


The Paleo diet follows the premise that humans can reach their optimum health by eating the same way our ‘hunter gatherer’ ancestors did before modern and farming agricultural practices came and made foods like dairy and processed grain available to us.

In summary, the Paleo diet emphasizes fresh and unprocessed foods, like the ones that were only available to our ancestors. It is by eating fresh, whole, unprocessed foods that made the Paleo diet so popular because this eliminates all the questionable refined ingredients that go into packaged foods and are linked to a variety of health issues.

Instead, those on a Paleo diet nourish themselves through grass-fed meat, fish & shellfish, butternut squash, sweet potatoes, carrots, beets, broccoli & leafy greens, fruits, nuts and seeds as well as minimally processed sweeteners like honey all while eliminating dairy, grains, and legumes on top of packaged food.

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Common Mineral Deficiencies and What to Do About It

You’ve read about Vitamin Deficiencies and on the other end of the table is mineral deficiencies.

Even just a deficiency in one type of mineral can massively affect your health. Like most vitamins, our bodies cannot make minerals and therefore have to be obtained from external sources. These micronutrients may only be needed in small amounts, but their contribution to our overall health function is significant. Fortunately, mineral deficiencies are quite straightforward and most can be remedied with proper diet and supplementation.

Regardless of having a healthy diet, take note of the following most common mineral deficiencies and what you can do about it if you suspect you’re deficient in any.

1. Calcium


Calcium, the healthy bone essential that’s been instilled in our minds. This mineral is vital for building and maintaining strong bones and teeth, maintaining hormonal balance, as well as having a healthy heart and blood vessels.

The most common and initial sign of calcium deficiency is osteoporosis. This is because calcium is needed for proper heart, nerve, and muscle function, calcium is taken from the bones to ensure that our heart, nerves and muscles are functioning properly. Prior to osteoporosis, keep an eye out for earlier signs of a calcium deficiency such as muscle cramping, brittle nails, and a change in hair health.

The common causes for calcium deficiency range from the simple lack of ingestion of the mineral to more complex matters such as excess intake of mineral-leeching substances such as alcohol, coffee, and soft drinks.

Calcium sources:

  • Dairy products such as milk, cheese and yogurt
  • Dark leafy green vegetables like Kale and Spinach and Collard greens

Best absorbed with:

  • Vitamin D

2. Iron


Iron is a vital mineral for blood health. Iron is need by the body to create hemoglobin, a protein in red blood cells which carries oxygen from the lungs to the rest of the body. A lack of iron in our body leads to a lack in oxygen which is especially important to take note of for our brain health. Lack of iron also negatively impacts healthy heart and immune function as well as hair, skin and nail health.

If you experience fatigue, particularly feeling winded with little physical exertion, you may be lacking iron. Iron deficiency, particularly iron deficiency anemia is the most prevalent mineral deficiency. Keep an eye out for fatigue, headaches, dizziness, falling hair, and heart palpitations as these are indicators of iron deficiency anemia.

Iron sources:

  • Legumes
  • Beans
  • Lentils
  • Spinach
  • Chia seeds
  • Liver
  • Shellfish
  • Red meat

Best absorbed with: Vitamin C

3. Magnesium


Magnesium has a say in over 300 biochemical reactions in your body. This ranges from healthy muscle, nerve and brain function, protein production, energy metabolism, blood pressure, and proper blood sugar management. More modern findings also found that magnesium promote relaxation within the body, both physically and mentally, and is an excellent sleep aid.

Although a magnesium deficiency is harder to detect than other mineral deficiencies, be mindful of your diet and body to assess if you could use more of this vital mineral. Signs of a magnesium deficiency can range from frequent fatigue, chronic inflammation, blood sugar imbalances, frequent headaches, and mood swings. If left untreated, a magnesium deficiency can lead to a loss in bone density, impaired brain, nerve and muscle function as well as impaired digestion.

Common causes for a magnesium deficiency range from an unhealthy diet to over consumption of alcohol and coffee, which causes magnesium to leave the body through urine.
Food sources of magnesium include green leafy vegetables, legumes, nuts, seeds, and whole grains.

Magnesium sources:

  • Nuts such as almonds and walnuts
  • Seeds such as pumpkin and sunflower
  • Whole grains and pseudo grains such as brown rice, buckwheat, and quinoa
  • Dark chocolate
  • Green leafy vegetables like spinach and kale

Best absorbed: Avoid taking magnesium supplements with Calcium and Zinc as they ‘compete’ in the body for absorption.

There are so many minerals and even vitamins to think about to ensure that you don’t have a nutrient deficiency. Prioritize a healthy and varied wholefoods diet and pair it with a good quality multivitamin to ensure that you’re giving your body the nutrients it needs on a daily basis.

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Common Vitamin Deficiencies and What to do About It

We’re living in an interesting paradox: once upon a time, soil quality was rich with nutrients, air was clean, water was pure, and livestock was a process of feeding and growing animals to make them as healthy as possible. All this was an afterthought with no novelty and as a result, the concept of a vitamin deficiency was rare and so was our concern for it.

Now, our modern lifestyle of ‘fast and instant’ food, mixed with polluted air, questionable water, factory farming, and unsustainable agricultural practices, awareness of our vitamin intake is at an all-time high precisely because the clean living conditions we once took for granted, are a thing of the past.

These types of lifestyle conditions are accumulative and deplete our health, one concerning result of this is the issue of being vitamin deficient because the soil our food grows from and the animals that we eat are no longer as nutrient dense as they were before.

Regardless of having a healthy diet, take note of the following most common vitamin deficiencies and give your diet and food sources an honest assessment.

Vitamin A


Vitamin A, a fat-soluble vitamin commonly found in meat, poultry, fish, dairy products, and most orange and yellow fruits and vegetables, is essential for healthy eyesight, glowing skin, and a healthy reproductive and immune system.

Signs you’re possibly deficient in Vitamin A:

  • Poor eyesight, especially
  • Dry skin and eyes
  • Difficulty conceiving
  • Acne
  • Frequent skin infections
  • Frequent respiratory infections
  • Dry lips

If you suspect you’re deficient in Vitamin A, improve your diet and incorporate more yellow fruits and vegetables such as mangoes, squash, apricots, and carrots to get plant-based Vitamin A, known as beta carotene. To get Vitamin A in its retinol form, consume more dairy products and eggs to give your body a balanced and amount of Vitamin A.

Vitamin B12


Vitamin B12, a water-soluble vitamin, can be found in red meat, poultry, eggs, fish, and dairy products. Vitamin B12 is essential for healthy nerve and blood cell function, metabolism, and healthy brain function.

Signs you’re possibly deficient in Vitamin B12

  • General tiredness
  • Constipation
  • Depression
  • Forgetfulness and difficulty concentrating
  • Irritability
  • Random ‘pins and needles’ sensation
  • Frequent headaches

If you’re a vegan, don’t eat meat or animal products frequently, or have a poor diet in general, consider taking a Vitamin B12 supplement to ensure you’re getting the daily amount your body needs.

Vitamin D


Vitamin D is actually a prohormone, that our bodies naturally produce when exposed to sunlight. Vitamin D is responsible for mood regulation, strong bones and teeth, regulates insulin, and promotes healthy immune function.

Signs you’re possibly deficient in Vitamin D:

  • Frequent illness
  • Bone and back pain
  • Poor wound healing
  • Fatigue
  • Hair loss
  • Low bone density
  • Muscle pain

If you live in a dark country, stay indoors for the majority of the day, or are an overzealous sunscreen user, you may be deficient in Vitamin D. Get more sunlight to keep your Vitamin D at a healthy level, if sunlight isn’t an option, incorporate Vitamin D into your diet through supplements as this vitamin is not available in food sources.

No matter how good your diet may be, multivitamins have shown that they are effective in plugging in the nutritional gaps that you may not be getting from your diet. To keep your body in peak health, give it the nutrients it needs by complementing a healthy diet with a multivitamin to ensure you cover all your bases.

Skip the guessing game of whether or not your food is providing you with all the vitamins you need and keep up with your body’s daily nutritional needs with a quality multivitamin.

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