Summer Slaw

Look at all of those beautiful colors

Coleslaw is a summer staple and although I love cabbage I often find traditional coleslaws lack luster. That's why I created this beautiful, nutrient packed summer slaw!

But first, a brief nutrition lesson:

Red cabbage (isn't it purple?). Either way, you can tell by the beautiful rich color of this vegetable that is is packed with antioxidants specifically anthocyanins. Although antioxidant packed colorful fruits and vegetables are an important part of the diet year round, they are particularly important during the summer to reduce free-radical damage from the sun.

Bell peppers provide vitamin C and quercitin which both reduce histamine release and decrease allergies. Given their yellow, red and orange color you can also tell that they are high in carotenoids (the same antioxidants found in carrots) which are also protective against the harmful effects of the sun. Bell peppers are in the top 12 produce for heavy pesticide residue so make sure you are buying organic.

Grapefruit is rich in vitamins and minerals, most notably vitamin C. It's also rich in lycopene, the carotenoid that gives grapefruit it's pink and red color. Lycopene promotes prostate health, as well as a healthy cardiovascular system. Because of it's bitter taste, grapefruit also stimulates the liver and digestion.

Avocados are a great source of healthy, satiating fats. And did you know that they contain more potassium than bananas? This makes them great for preventing dehydration and muscle cramps - great for all that outdoor summer fun!

Cilantro aids digestion, reducing abdominal pain and gas. It also is a natural chelator which means it helps the body eliminate heavy metals such as mercury and lead. Cilantro also helps regulate body temperature, and helps keep you cool during the hot summer months.

Summer Slaw Ingredients

• 1/2 head shredded red cabbage
• 1 bell pepper: thinly sliced. I like using yellow or red for the color contrast
• 1 pink grapefruit: 1/2 peeled and sectioned the second half save for the dressing
• For the dressing
• 1 Avocado
• 1/2 bunch of cilantro 
• 1-2 tbsp of extra virgin olive oil
• The juice of the other half of the pink grapefruit. Fresh orange can be substituted if desired.
• A drizzle of honey
• Sea salt to taste

Directions:

Mix cabbage, bell pepper and grapefruit in a bowl. Add all other ingredients to a food processed and process until smooth and creamy. You can chop the veggies ahead of time but wait to mix the dressing until you are ready to eat it because the avocado will turn brown if it sets for too long. Mix the dressing with the slaw and enjoy! 

Earth Love

Picture by smashingapps.com

It's Earth Day! Earth Day encourages us to be more conscious of how our choices impact the health of our planet. The cool thing is that most of these choices also impact our own health. 

Here are a few small changes that you can make to decrease your carbon footprint and boost your health in a big way.

Choose organic and local:

By choosing organic foods we are making the choice to support farms that do not use harmful pesticides. In return we also reduce the amount of pesticides we ingest and therefore have to process and eliminate (or potentially store long term).  Organic foods are also more nutrient dense than their conventional counter part. 

By buying local foods you are reducing the amount the food has to travel to get to you. In turn it is typically fresher and therefore retains more nutrients. 

Ditch plastic water bottles:

Plastic water bottles contain harmful chemicals that are know as endocrine disrupters (our endocrine system is responsible for hormone regulation) and lead to increased waste. Switch to a BPA free reusable water bottle. I recommend glass water bottles and drinking from glass glasses whenever possible. 

Put down those keys: Walk or Ride

When was the last time you drove right down the street? Probably not too long ago, become more aware of how often you get in the car to drive short distances to run errands or swing by the neighbor’s house. Choosing to bike or walk increases your physical activity (you don't need me to tell you moving your body is good for you) and decreases vehicle emissions- a win win situation! If you are a biker consider getting a basket or saddle bags to carry goods when you’re out and about to make running errand easier.

Switch to natural cleaning and beauty products: 

Many cleaning and beauty products contain chemicals that are harmful to you and the environment. The environmental working group has an awesome website to help you find out if your products are doing more harm than good. It has two applications, one for beauty products (http://www.ewg.org/skindeep/) and one for cleaning products (http://www.ewg.org/guides/cleaners). I encourage you to check them out.   

Another great option is to make your own! Here is simple recipe for a DIY all purpose cleaner: 

Ingredients:

1. 1 tsp of baking soda
2. ½ tsp of castile soap
3. 2 tablespoons of white vinegar
4. Essential oil such as lavender, lemon, rosemary or tea tree to add scent. 

Directions:

Using a funnel place all ingredients except for the essential oil into a spray bottle. Shake it up, let it sit for 1 minute then fill the bottle the rest of the way with warm water. Let it set for 2-3 more minutes ad add essential oil (5-10) drops or until desired scent is achieved.

It's Glow Time

•  Ahhh spring is in the air… sunshine, smiles, breezy outfits, picnics, flowers, and cleaning.     Spring-cleaning symbolizes ridding ourselves of the winter frump and coming out of hibernation. Not only is it a time for spring cleaning your home, but also cleansing and detoxing your body. The warmer weather also requires us to bare more skin. This rejuvenating sugar glow recipe stimulates a gentle cleanses leaving your skin soft, hydrated and glowing.

   Sugar Glow

   Health benefits:

•  As the name implies, sugar is used with friction to make the skin glow by exfoliating away the dead skin and increasing circulation and blood flow. 
• The blood brings nutrients to the skin while the lymph system carries toxins away leaving your skin healthy and glowing! 
• Removing dry skin unclogs pores and allows for better sweat and toxin release through the skin. 
• Essential oils add additional health benefits which will vary depending on the one you choose.  

   Supplies/Instructions

1. Bowl and spoon for mixing
2. 1 cup of raw organic sugar
3. Oil: add approximately half the amount of oil that you have of sugar. For example, for 1 cup of sugar, add ½ cup of olive, almond, avocado, coconut OR apricot seed oil. When you add this to the sugar it should be just moist enough to cling to your skin.
4. Optional – add essential oils such as peppermint (cooling and invigorating), lavender (relaxing), rose (nurturing), etc. Start with a few drops and increase until desired scent is reached. Have fun with it!
5. Store your scrub in a glass container, such as pre-loved jar with a tight fitting lid.

   How to use it:

1. It is easiest to do your glow in a bathtub or shower – sitting or standing.
2. Moisten your skin with warm water and starting with your extremities, rub the wet sugar glow into your skin using a circular pattern, working toward your body, i.e. fingers to shoulder, toes to hips.
3. Rinse the sugar completely off of your skin. Do not follow the sugar glow with soap because soap removes the moisturizing oil. Pat your skin dry and glow!

The spring is a great time for a cleanse in order to reset your body, remove cravings, reduce allergies, improve vitality, and lose extra winter weight (without going hungry). Everyone can benefit! But not all cleanses are created equal, a medically supervised cleanse will ensure you have the proper tools need for optimal results and safety. I will work with you to create a safe, individualized cleanse program  to meet your health goals. Click here to get started today. 

Nourish your body, move regularly, manage stress well, rest and rejuvenate...age gracefully.

Age Gracefully is a collection to inspire a preventative approach for anti-aging as well as natural beauty tips.  Click here to read more.

Simple and Delicious: Brussel's Sprout Hash

YUM Brussels sprouts?  Yes, even if you don’t tend to like Brussels sprouts, give this recipe a try. The coconut oil creates a sweet nutty flavor that even Brussels sprout haters will love. To be perfectly honest the first time I tried Brussels sprouts I couldn't get past the first bite! They were previously frozen, mushy and bitter- what’s to like? Many years later I discovered the beauty of fresh Brussels sprouts and they have been a staple in my kitchen ever since.

Not only is this dish delicious…you guessed it – it’s also NUTRITIOUS. Here's why: 

Brussels sprouts are full of the molecules sulforaphane and indole-3 carbinol which have anticancer effects. But that's not all, they also make this delicious veggie great for liver detoxification. Boiling reduces these beneficial substances so sautéing or steaming is best.

Onions contain a molecule called allicin which antimicrobial helping your body fight of colds and the flu. They also contains Quercitin, a powerful antioxidant know for it’s anti-allergy properties.

Coconut oil contains lauric acid, which is antiviral, antibacterial and antifungal. It is also rich in medium chain triglycerides, which are great for energy production and brain power.

Ingredients:

1 bunch of Brussels sprouts sliced into a hash (see picture below)

1 small sweet onion sliced thinly

1-2 tbsp of extra virgin coconut oil 

Sweet onion: The thinner the better!

My favorite coconut oil

Sliced Brussels

Finished product: amazing.

Instructions:

Over medium heat add coconut oil to a skillet. Once hot add Brussels sprouts and onion. Add sea salt to taste. Sauté for 2 minutes then reduce heat to low-medium and continue to sauté until cooked through (around 20 minutes)

These pair well with roasted butternut squash (or sweet potatoes) and chicken.

You are what you eat- eat beautifully.