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Go Beyond Salad...Eat Root Vegetables

1/30/2017

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When you think about healthy eating, salads and green vegetables usually come to mind. But how about adding a little more variety to your plan?

Root vegetables like carrots, sweet potatoes, and turnips, are a rich source of nutritious complex carbohydrates. Instead of upsetting blood sugar levels like refined sweet foods do, they help regulate them. 

Why Eat More Root Veggies?

Long roots – carrots, parsnips, burdock, and daikon radish – are excellent blood purifiers and can help improve circulation in the body. Round roots – turnips, radishes, beets, and rutabagas – nourish the stomach, spleen, pancreas, and reproductive organs.

Which root vegetables do you eat most? 


​If you’re like most of the world, it’s carrots and potatoes. Here are a few others to explore:
  • Beets contain an abundance of antioxidants and are highly detoxifying. 
  • Burdock is considered a powerful blood purifier. This long, thin veggie is a staple in Asian and health food stores. 
  • Celeriac, also known as celery root, is rich in fiber and has a respectable amount of antioxidants.
  • Jicama is crunchy and refreshing and contains a generous amount of vitamin C. It’s a favorite in its native Mexico and South America.
  • Onions are rich in antioxidants and other phytonutrients, making them prized for their ability to strengthen the immune system.
  • Parsnips, which look like giant white carrots, boast a sweet, earthy taste. They’ve also got plenty of fiber, vitamin C, folic acid, niacin, thiamine, magnesium, and potassium.
  • Radish is an excellent source of vitamin C. It’s also rich in calcium, molybdenum, and folic acid. 
  • Sweet Potatoes contain unsurpassed levels of beta-carotene and are also rich in vitamin C, phytonutrients, and fiber. 

Excited to add more roots to your diet? Here’s a fun, easy recipe:

Roasted Root Vegetables
Prep time: 10 minutes
Cooking time: 25-35 minutes
Serves 4 to 6


Ingredients:
  • 1 sweet potato
  • 2 parsnips
  • 2 carrots
  • 2 turnips or 1 large rutabaga
  • 1 daikon radish (or substitute/add in other favorites, like squash)
  • extra virgin olive oil
  • salt and pepper
  • herbs: rosemary, thyme, or sage (fresh if possible)

Directions:
  1. Preheat oven to 375 degrees Fahrenheit.
  2. Wash and dice all vegetables into bite-sized cubes.
  3. Place in a large baking dish with sides.
  4. Drizzle with olive oil; mix well to coat each vegetable lightly with oil. Sprinkle with salt, pepper, and herbs.
  5. Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.

Tip: any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.

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Leaky Gut Syndrome

1/28/2017

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Leaky Gut Syndrome...when the intestinal wall becomes leaky allowing undigested food particles and bacteria to enter into your blood system. It wears down your immune system and leads to disease, illness, cancer because 70-80% of your immune system is in your gut! Leaky Gut causes many problems:
•Depression •Dark circles under eyes
•Autoimmune •Edema
•Insomnia •Yeast infections
•Skin problems •Candida
•Sinus nasal congestion •Joint pain
•Indigestion •Headaches/migraines
•Digestive problems
•Mood swings
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24 Hour Detox 

1/12/2017

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If you’ve been feeling bloated, then you know more than anyone that you need to cleanse the junk from your body. It’s not always easy picking which path to take to cleanse your body for the results you want. But, I’ve made it easy with my 24 Hour Detox. I don’t believe in deprivation, so you will not feel deprived in any way. In fact, you’ll feel quite the opposite.

The reality is, no matter how clean we eat, we live in a very toxic world. Before we even open our mouths to take a bite of food, we are exposed to vehicular and industrial pollution in the air and toxins in our cleaning products and cosmetics. Not to mention the havoc wreaked on the body by stress. So, the question is not ‘am I toxic?’ but rather ‘how toxic am I?’ This 24 hour detox will help you to eliminate those toxins that cause weight gain, brain fog, loss of sleep, loss of mental clarity, and fatigue?
 
Upon Waking Drink:
Morning Lemon Elixir
  • 1 cup warm or room temp water
  • Juice from 1 lemon
  • Pinch of cinnamon and 1 teaspoon raw honey OR a couple of drops of stevia

Breakfast:
Blueberry Superfood Smoothie Bliss
  • 1 cup unsweetened almond or coconut milk
  • ½ cup frozen or fresh, organic wild blueberries
  • ½ cup spinach
  • 1 tablespoon coconut oil
  • 1 tablespoon flax meal or chia seeds
  • Pinch of cinnamon
  • Stevia or raw honey to sweeten
  • Ice (optional)
  • Blend and enjoy
 
Snack: 10 almonds and 1 apple
 
Lunch:
Mixed Salad
  • 2 cups mixed greens or spinach, chopped
  • ½ cup carrots, chopped
  • ½ cup cucumbers, chopped
  • 1 cup artichokes (BPA free, canned in water)
  • 1 avocado, cubed
  • ¼ cup hemp seeds or seed of your choice
  • Handful Italian parsley, chopped
  • Handful basil, chopped
Chop vegetables and mix in a large bowl. Top your salad with avocado and hemp seeds. Drizzle with dressing of choice.
 
Snack: ½ avocado w/ tomato & sea salt
 
Dinner:
Carrot Ginger Soup
  • 4 cups chopped carrots
  • 6 cups bone broth or water
  • 1 medium onion, minced
  • 2-inch nub ginger root, peeled and grated
  • Himalayan Pink sea salt to taste
  • Dash nutmeg
  • Chopped fresh parsley, dill, or cilantro
Put carrots, ginger, and onion in a pot with broth. Bring to boil then cover and reduce heat and simmer 20-25 minutes. Remove from heat and put everything in a blender or food processor to purée. Serve hot topped with fresh herbs.
 
Evening:
Early Evening Immune Boosting Ginger Elixir
  • 1 cup warm or room temp water
  • Juice from ½ lemon
  • 1 teaspoon freshly grated ginger or 1 tablespoon if tolerated
  • 1 teaspoon raw honey or stevia
Bring the water and ginger to a boil, and then lower flame. Add the lemon and keep at a low simmer for a few minutes. Then pour into a mug and nourish your body. 
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Boost Your Immune System...Winter Superfoods!

1/11/2017

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Coconut Cacao Smoothie

1/1/2017

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  • 1 ½ cups of coconut milk 
  • ½ avocado 
  • 1 cup spinach or mixed greens 
  • 2 tablespoons raw cacao 
  • 1 teaspoon vanilla extract 
  • 1/4 teaspoon cinnamon 
  • 1 lime, juiced 
  • 1 teaspoon coconut sugar, optional
Sprinkle Cacao nibs, optional
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    Carolyn Akens, Certified Integrative Nutrition  Health Coach, Author, Holistic Chef, Raw Food Chef/Instructor
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