Anti-Inflammatory Recipes

Happy Friday everyone! I believe it is safe to say that I am in love with cooking! Cooking is not only a fun pass time but also a wonderful opportunity for me to experiment with all sorts of fun ideas that come to my mind. That is why it is such a treat for me every time I get to share with you all some recipes that I personally find both enjoyable and consciously sourced. Cooking my own meals is not only fun, but also ensures that I know I am fueling my body with the right sources of energy. This week’s recipes all have two things in common.

1. They are all soup related (perfect for our winter weather)

2. They are all anti-inflammatory!

Go ahead and give these recipes a try and experience for yourself how a recipe can be both tasteful and health-conscious at the same time.

Sweet Potato Turmeric Soup

Ingredients

• 2 tablespoons (30 ml) avocado oil or olive oil

• 1 small sweet onion, diced

• 1 tablespoon (10 g) finely chopped fresh ginger

• 2 cups (270 g) diced sweet potatoes

• 2 (14-ounce [399-g]) cans black beans, drained and rinsed

• 1 (14-ounce [399-g]) can diced tomatoes, with liquid

• 2 teaspoons (4 g) ground turmeric

• 1 teaspoon ground cumin

• 1 teaspoon sea salt, plus more to taste

• 3 cups (700 ml) vegetable broth

• 1 cup (240 ml) full-fat coconut milk

• Juice of 2 limes

• Optional: organic sour cream

Directions

1. Heat a large stockpot to medium heat. Coat the bottom with oil, then toss in the onion, ginger, and sweet potatoes. Cook for 4 to 5 minutes, or until fragrant.

2. Add the black beans, tomatoes with liquid, turmeric, cumin, and salt. Stir until the ingredients are combined, then add your vegetable broth.

3. Bring the soup to a slight boil; reduce the heat to a simmer. Let simmer for 10 to 12 minutes. Pour in the coconut milk and stir so that it melts in the soup. Add the juice of the limes to the pot.

4. Add sour cream on top when serving (if desired).

Chickpea Spice Bowl

Ingredients

• 1 tablespoon avocado oil

• 1 15-ounce can rinsed and drained chickpeas

• ½ teaspoon ground turmeric

• ¼ teaspoon plus a pinch of paprika

• ¼ teaspoon ground ginger

• ¼ teaspoon sea salt

• Pinch of fresh ground pepper

• 1 red bell pepper, chopped into 1-inch pieces

• 2 cups frozen cauliflower rice

• 1 5-ounce container of plain coconut or Greek yogurt

• 3 scallions, chopped

Directions

1. Chop scallions and bell pepper. Drain chickpeas.

2. Heat a nonstick skillet over medium heat with avocado oil. Add chickpeas, turmeric, ¼ teaspoon paprika, ginger, salt, and pepper. Cook for 2 minutes, stirring occasionally, then add bell pepper and cauliflower rice. Cook for 3 more minutes, stirring occasionally.

3. Spoon into two bowls. Top with dollop of yogurt, sprinkle of paprika, and fresh scallions.

Coconut Ginger Soup

Ingredients

• 1 quart bone or vegetable broth

• 1¾ cups full-fat coconut milk

• A piece of fresh ginger, peeled and finely sliced

• ½ teaspoon ground turmeric

• Juice 1 lemon

• ¼ teaspoon red chili flakes

• A small handful of cilantro, roughly chopped

• 2 teaspoons coconut oil

• Sea salt and freshly ground black pepper

Directions

1. Place all the ingredients, except for the cilantro and coconut oil, into a medium saucepan, and bring to a gentle simmer.

2. Simmer for 5 to 10 minutes, remove from the heat, and allow to cool for a few minutes.

3. Season with sea salt and plenty of black pepper, sprinkle over the cilantro, and spoon in the coconut oil. Taste and add more lemon juice if you

Five Wellness Tips

It seems that we are constantly moving and grinding throughout the work week. To keep it short and simple this Friday I just wanted to give you all a friendly reminder to stop and make sure that YOU, both mentally and physically, are taken care of! This week I am sharing with you 5 simple wellness tips that I look forward to throughout my day to make sure I am taking care of myself! Once reading through, I want to vocalize that it is totally okay if some of these tips do not resonate with your preferences enough for you to practice these daily. However I hope they certainly get your juices flowing so that you have some options to refer to.

Floss Twice Per Day

WHY: The International Journal of Epidemiology conducted a study on 5,611 subjects and found those who did not floss increased their risk of mortality by 30% compared to those who flossed daily. The mouth contains a number of bacteria that link to the gut. When the toxic bacteria are not cleaned out daily, plaque and inflammation start to build. This type of inflammation is a precursor to chronic diseases.

TRY: Floss as soon as you wake up and right before you go to sleep.

Enjoy Matcha Each Afternoon

WHY: Matcha tea contains three times as many antioxidants as standard green tea, because of the way it is harvested. The process of shading the matcha plant increases the chlorophyll and amino acid content.   In a study published in the American Journal of Clinical Nutrition, researchers found that regularly drinking matcha can result in an increase in your body’s rate of thermogenesis (the rate at which you burn calories) from 8-10% (without matcha) to 35-43% (with it)! The study also found the catechins in matcha reduces the damage caused by free radicals, slowing down the aging process and reducing inflammation. 

TRY: Matcha Latte

•  2 Teaspoons Matcha Powder

• 1-Cup Coconut or Almond Milk

• 2 Teaspoons Honey

• Mix together and serve hot

I enjoy this in the afternoon when I want to switch over from coffee. It’s an excellent way to keep energy up without disrupting sleep. I’ll have the latte as late as 5pm.

Breathe Deeply for 5 Minutes Daily

WHY: The Journal of Neuroscience found a change in brain chemistry when implementing breathing exercises and meditation. The findings demonstrated there is specific growth in areas of the brain responsible for attention and processing sensory input. The studies also showed that guided breathing could alter gene expression, greatly improving immune function and energy metabolism.  Additionally, taking longer exhalations illicit the relaxation response offsetting the

detrimental physiological effects caused by stress. 

TRY: Pick a specific time each day for your breathing routine, put it in your calendar as if you would an ongoing conference call or a meeting. Repeat daily at the same time as best you can. Keeping it consistent helps to ensure you will stick to it. You can simply sit and breath to music or in silence- breathing in for 3 counts, out for 5. Inhale 3, exhale 5. There are great apps for additional meditations, such as Calm and Headspace.

Move for 20 Minutes Daily

WHY: The Harvard Alumni Health Study published in the New England Journal of Medicine found the importance of keeping a consistent exercise regime.  The participants who started and kept up an exercise program had a 23% lower risk of chronic disease than those who started a program and eventually stopped.

The Department of Physiological and Brain Sciences at Boston University has proven that exercise can help treat depression, while low activity can be a major contributing factor to depression. Moderate daily exercise increases brain derived neurotropic factor  (critical protein in neural network of the brain) and serotonin (fulfillment hormone), both essential for lowering anxiety and influencing mood.

TRY: Perform 20 minutes of daily HIIT training, walk, bike, swim, yoga… any type of movement you enjoy. Just like the breathing routine, put 20 minutes of movement as an ongoing appointment in your calendar.  If you’d like a guided workout, here are a few options (https://www.youtube.com/channel/UCh0ZILWcaTpKVJjuVne3e1A/featured).

Eat Dark Chocolate

WHY: The phenolic antioxidants in cocoa stimulate changes in the pathways involving gene expression, protecting the nerves from injury and inflammation.  The US National Library of Medicine found the cocoa in dark chocolate to protect the skin from oxidative damage from UV radiation and have beneficial effects on satiety, cognitive function, and mood. A study conducted by the National Institute of Health found that eating dark chocolate two or more times per week lowered the risk of having calcified plaque in the arteries by 32%.  Cocoa also stimulates the production of serotonin, which helps improve overall mood.

TRY: Enjoy dark chocolate (70% cocoa or above) each day. I have 2-3 pieces in the afternoon when my energy is low or at night when I’m craving sugar. A few great brands- Lindt, Alter Eco, Theo

Sustainable Habits & Transformative Tips

Happy Friday! I hope you are feeling refreshed and ready for what’s to come as we make our way through January! The many steps you’ve taken to get to this point should be celebrated. While New Year goals and resolutions seem to motivate significant changes during this time of the year, it should also be a time to consider the numerous healthy decisions and profound progress you’ve made along the way. This progress can sometimes be forgotten when we are attempting to stick to the resolutions.

If you are like me, I usually write a long list of resolutions that is either lost or ignored by February 1st. The pace picks up, and my personal intentions fall by the wayside. This can create additional anxiety or disappointment for falling short. It can be an uphill battle to stick to our goals/resolutions, because they’re typically results driven versus identity and process driven.

In order to obtain the desired outcome, it is incredibly helpful to identify the why behind it (identity) and the simplest steps to get there (process). By writing out in detail the reason behind the goal, we begin to align the ideal vision of ourselves with lasting behavioral change.

For example, instead of setting one goal to meditate for 10 minutes every day and hope to find the time to do so, I first identify what that goal will create in my life- the ability to enjoy the moment - expand awareness and compassion for others -new appreciation for loved ones - a person who lives in abundance instead of scarcity. This one simple goal just became more powerful, and now has a greater affect on my overall identity.

The second phase is the specific process on how to actually implement the goal. If there are no outlined steps or habits to repeat each day, it will be much more difficult to reach the goal. In the book, Atomic Habit by James Clear, he illustrates four main principles for lasting behavior changes:

Make it Obvious

Habit staking: Take a current habit and pair with a new one. If your goal is to exercise each day, pair a 10-minute at-home workout routine with the 10 minutes in the morning you are watching the news.

Environment: Habits are easier to create in new or changed environments. If you want to eat less late at night, spend the last 30 minutes before you go to bed in a space with no screens. The blue light from screens activates ghrelin, the hormone responsible for hunger.

Make it Attractive

Temptation Bundling: Pair something you want to do with a task you need to do. For example, bake cookies (maybe the Nora’s Naturals below) while you listen to a productive podcast or walk on an incline on the treadmill while you watch a great TV show.

Routines: Create some form of happiness that is built in to your daily tasks. For example, if you need to do x # of follow-ups a week, do so while you treat yourself to your favorite latte. The mind starts to associate the task with an enjoyable experience for the senses.

Make it Easy

Repetition: Habits begin to be automatic through repetition. Start with 2 minutes per day of the desired goal. For example, two minutes of deep breathing, writing, exercise, complementing others. Whatever it may be, just two minutes will start to pattern the brain and create new neural pathways. After a week, expand the time.

Automate: Create a daily appointment in your calendar as if it were a meeting. If it is scheduled with an automatic reminder each day, we are much more likely to stick to it.

Make it Satisfying

Tracking: Create a system that rewards your progress. For example, each day give yourself a point for whatever habit you are forming. If you decided to give up sugar, you get a point each day you don’t eat sugar. After 30 points, reward yourself with something you enjoy like a spa treatment.

Partner Up: Share your progress with a partner. Your efforts are valuable and it can be extra motivation when they’re recognized. By partnering up and sharing your daily points, it can create a healthy competition or just simply strong support.

These tips from James Clear, although appearing to be quite simple, have proved to be a significant game changer for my mindset! Each goal that I have set for myself is no longer just a far away target to reach. These goals are now more personal, and each one that I have set for myself is set with intention.

Go ahead and give this strategy a try to see how connecting your goals with your deeper meanings and intentions may allow you to further grow!

Noras Natural's: Fat Burning & Immune Strengthening Coffee Elixirs

Happy New Years Eve! This year has truly been a crazy one. Nonetheless, I am thankful for every moment of it. I have enjoyed my time at home with my family baking cookies, watching Christmas movies and appreciated the moments of us all sitting in a room together, profusely laughing.

At last, the holidays have been such a wonderful time for me to enjoy the little things. And despite all the delicious holiday sweets and beverages offered throughout our celebrations, I still find myself turning to my classic cup of joe, with a small special twist. In light of the season of giving, I figured why not share my go-tos coffee elixirs with you all! Here below you will find my Fat Burning coffee elixir as well as my Immune Strengthening coffee elixir to help kickstart your mornings.

Fat Burning: Keto Coffee

Enjoy this coffee when you are in a time crunch. These ingredients not only enhance fat burning, but also allow the body to stay in a fasted state. Be sure to stick to water and this coffee recipe, or simply enjoy your coffee black for the desired benefits of fasting throughout the morning.

MCT oil in particular helps improve satiety, enhance cognition, weight loss & has been found to reduce the risk of heart disease. These properties make it the perfect ingredient to pair with your morning cup of joe.

Ingredients:

• 1 cup coffee

• 1 tbsp. organic grass-fed unsalted butter

• 1-3 tsp. coconut oil or MCT oil

• 1/4th tsp. vanilla

• Cinnamon (optional)

Instructions

1. Combine all ingredients in a blender until smooth

2. Option to enjoy hot or cold

Immune Strengthening: Superfood Coffee

Turmeric is a wonderful additive to coffee during flu season or when your immune system needs a little boost. Turmeric naturally strengthens the immune system by increasing the immunomodulating capacity of the body. If you have a bit of extra time in your morning, give this tasty mix a try.

Ingredients:

• 1 cup hot coffee

• 1tbsp. raw cacao powder

• 1 tsp. raw maca powder

• 1/4th tsp. ground turmeric

• 1/4th tsp. ground cinnamon

• 1/2 tsp. vanilla extract natural sweetener of choice

  • ex: raw coconut sugar, stevia, pure maple syrup

• Splash of heavy cream or almond milk

Instructions

1. Combine all ingredients into blender or mix well in coffee mug

2. Sip and enjoy!

10-Minute Meditations for Stress Relief, Deep Sleep, Sustained Concentration & Accelerated Energy

Meditation has never come easy for me. I do enjoy a variety of wellness experiences, but when it comes to sitting down and meditating, I can officially say that I have never been successful for sustained periods of time. In fact, I have had many meditations using an app where I spent half the time texting. The lovely instructor’s voice was telling me to exhale to let go, while I was holding onto the phone, rapidly replying. Needless to say, I did not experience all of the profound benefits that come with a meditation practice. I was simply just checking a box to think I completed the mental wellbeing part of my routine.

Since my futile attempts, I have learned a much more practical way of experiencing meditation. My great friend and team member, Adam Peot, is a certified Meditation Coach, Yoga Instructor and Holistic Practitioner. He has been immersed in meditation for the last twenty years, creating an accessible way to implement mindful practices for all of us in a 24-7 workweek. For this week’s blog, I will share some strategies I learned from Adam and guided meditations designed for stress relief, strengthened immunity, enhanced focus, and accelerated energy.

This brief outline of helpful practices and tips is designed to support you with incorporating meditation and mindfulness into your daily life for greater clarity, ease, focus, heath and less-stressful living. Approach these practices as free, accessible and time-tested tools for daily renewal.

Sit comfortably in a quiet place, rather than trying to copy an image in your head of how one “should” look while meditating. Find a sense of natural aligned ease that you can carry from your practice into daily living.

Your practice unfolds from interest to effort to practice, to an effortless way of being. Begin with a few minutes and lengthen as you feel comfortable. Silence is great, but some relaxing music or time in nature may help as well, so try both out. Keep it simple.

Stress Reduction

Using breath and body awareness to shift, settle, expand and ease our state,(de-stress) energy.

- from tension to ease
- from contraction to space
- from feeling scattered outwardly to centered inwardly

Sitting in a comfortable chair or lying down with eyes closed. Breath = the link and regulator of body and mind.

Smoothly, naturally and slowly breathe in a 3-2-1 inhale, pausing, and 3-2-1 exhale.

Belly to Full Body Breathing- It is common to breathe shallowly into the chest which can lead to tension and getting stuck in our busy minds. By shifting the awareness to the belly and then full body breathing the entire body-mind and nervous system can settle, expand and calm.

Concentration

Energy and mind centering (vs being scattered and exhausted). Like fine tuning a telescope for closer examination and clarity, we use breath and awareness to sharpen our presence and quality of mind power.

Training the distracted “monkey mind”

- from scattered to centered
- from blurry to sharp
- from shallow to deep

Breath counting (1-10) and then breath following (without wandering off). Session by session you will tame the untrained mind and shift from being run by it, to using it as your tool and ally.

Open Presence- Sitting comfortably with eyes lightly open, focus on the clear space in front of you rather than the objects and sensations that arise. Not too tight, not too loose, you become aware of being aware. Rejuvenating Inner Stillness arises. Sensations and thoughts habitually pull your attention away, but gradually you come back to open clear lucid presence (natural awareness) and the moments of remembrance begin to outweigh the periods of forgetfulness.

In this space you have the freedom to respond rather than react.

Energy

As all of life is made up of energy, we tune in to and use our awareness and movement to center, settle and relieve the tensions that get built up. Then one can build up rejuvenating focused energy.

Dynamic Meditation- Sometimes before one is able to truly benefit from more still meditations, one has to get rid of the tensions that accumulate in body and mind. All dynamic means is to move; to dance, shake, exercise, walk; just do something physical to loosen up the stuck energy before you settle into stillness.

Chi Gathering- First rub your hands briskly together to feel the warm chi energy that energizes your body-mind. Using relaxed breathing and awareness of your body's natural energy centers (palms, soles of feet, pelvic floor) to first gather and then pull the energy from these centers into the space beneath and behind your navel.

Immunity

Using calm breathing and visualization to help guide your body and energy back into homeostasis and natural well-being. Like a cut that scars and heals purely from the internal genius of our body, our entire system wants to “heal” and recover like that cut.

Lying or sitting, begin to scan your body from head to toe first visualizing and then feeling each aspect of your body aligned, pure, flowing, functioning, pain free, using neuroplasticity to rewire “as if” your body's inherent wellness is already underway.

It may be challenging at first, but in time it will become more rejuvenating and your immune system will thank you. These practices will begin to yield direct immediate results with no harmful side effects.

Cacao

Cacao (different from cocoa, which is high in sugar) is a top superfood for lowering inflammation and improving immunity. The phenolic antioxidants in cacao stimulate changes in the pathways involving gene expression, protecting the nerves from injury and inflammation.

The US National Library of Medicine found the cacao in dark chocolate to protect the skin from oxidative damage from UV radiation and have beneficial effects on satiety, cognitive function, and mood. A study conducted by the National Institute of Health found that eating dark chocolate two or more times per week lowered the risk of having calcified plaque in the arteries by 32%. Cacao also stimulates the production of serotonin, which helps improve overall mood.

Enjoy dark chocolate (70% cocoa or above) each day or add cacao powder into coffee, smoothies, yogurt or oats. I have 2-3 pieces in the afternoon when my energy is low or at night when I’m craving sugar. A few great brands – Lindt, Alter Eco, Theo.

Favorite Ways to Consume

• Blend into smoothie (I prefer to add to a banana, chocolate or berry base)

• Sprinkle onto morning oats

• Enjoy with a nice bow of fruit

• Add into greek yogurt

• Use as base ingredient for hot cocoa

The Cold Fighter

The Cold Fighter Smoothie

This smoothie is the perfect option to turn to when you are in need of an energy boost. With the star ingredient being strawberries, this delicious snack will also boost your immune system!. Being in the midst of flu season, a little extra boost wouldn’t hurt anyone. Check out this fun and simple recipe below!

STAR INGREDIENT: STRAWBERRIES

Why: Why: These fruits are loaded with vitamin C, which helps lower inflammation and boost the immune system. Vitamin C helps to prevent free radicals from harming the body. When the immune system is suppressed from stress or over-activity, it creates an inflammatory environment in the body. Vitamin C helps to prevent that from happening. 

INGREDIENTS:

• 1 heaped cup fresh or frozen strawberries 

• 1 cup almond or coconut milk

• 1 tablespoon flaxseed

• 1 teaspoon honey

• 1/2 teaspoon vanilla extract

• 3 ice cubes

DIRECTIONS:

• Add all your ingredients into your blender

• Blend ingredients together

• Pour into a glass and enjoy!

Benefits of Drinking Green Tea

One of my favorite drinks I’ve been enjoying throughout the week has been a piping hot mug of green tea. I love this beverage for so many reasons. It is soothing, delicious, and provides many health benefits. Plus Santa Barbara’s recent cold and foggy weather has made it even more enjoyable.

If you are a tea lover, or are thinking about becoming one, I highly suggest that you read on and fall in love with green tea the same way I have!

Antioxidants

Green tea is rich in antioxidants which may help reduce the risk of chronic inflammation caused by oxidative damage. Antioxidants overall have been found to reduce the risk of many diseases including heart disease and certain cancers. This is a great addition to this already delightful beverage.

Weight Loss

While the process of losing weight is different for everyone, there are properties in repent tea that may help. Green tea can boost one’s metabolic rate for a temporary period which can be helpful when paired with other healthy lifestyle choices. Although not statistically significant, research shows that green tea can help decrease body fat.

Protects Your Brain

Studies show that the properties in green tea help increase the production of brain cells. This process is great for both improving an individual’s working memory and attention, as well as reducing anxiety levels.Overall, this beverage is a great way to kickstart the morning and begin the day feeling refreshed. 

Whether you enjoy it hot or cold, it is clear that green tea provides several health benefits to those who drink it. I hope that reading this has piqued your interest enough to go give green tea a try. Who knows, maybe you’ll love it!

Foods that Boost Immunity

Red, orange and yellow leaves are beginning to shed the trees and cover the ground. The mornings seem to begin with a more biting, cool air. The sun, although still bright and warm during the day, has slowly begun to set earlier and earlier each day that goes by. It is official; the seasons are changing, which brings on the excitement of so many fun, fall activities! 

Although Fall brings with it the excitement of lighting that pumpkin candle, or snuggling up with your friends for a movie marathon, this season also brings a threat to your health and wellness. There are so many different illnesses that get passed around this time of the year, and they are not fun. Right now it is more important than ever to take some extra steps to attend to your health and make sure you feel 100%.

When it comes to health, committing to small adjustments are an important key to sticking to your goal. So today I thought I’d share one of the easiest measures that I take to protect my immune system and avoid getting sick. The answer is food! There are many foods that can help fuel your body to fight off potential infections and maintain a powerful immune system. Here below are a few of my favorite and easy pick-ups at the store.

Citrus

This is probably a common go-to for many people. Citrus has tons of Vitamin C which boosts your white blood cell levels. Not only is it great for building a strong immune system, but it tastes great too.

Garlic

Yes Garlic! It is not only very flavorful, but also so adaptable for many different recipes. This is definitely a must when you pick up your groceries for the week.

Spinach

Spinach can be easily added into smoothies, serve as a base for your salad, or sautéed as a wonderful side to your steak dinner with potatoes. This healthy green is not only rich in Vitamin C, but also in beta carotene and antioxidants. A great combo to boost that immune system.

Yogurt

One of my go-to breakfasts for when I am in a rush in the morning. Yogurt’s live cultures help strengthen your immune system to fight off diseases. Additionally, it is a great source of Vitamin D! Try adding in granola, some cut up fruit, chia seeds and a drizzle of honey to a nice bowl of greek yogurt next time you need to whip up something quick.