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The brain loves healthy fats, micronutrients, & antioxidants....are you getting enough? Having symptoms of brain fog, forgetting things, or just not feeling as sharp? Add some of the foods below into you regular routine to boost the nutrients that your brain craves!  Reducing or eliminating sugar from your diet is beneficial for your health (& waistline), but can be challenging at the beginning. Sugar is addictive. It can take 1-2 weeks for your cravings for sugar to subside after you reduce or remove it from your diet. Adding in the foods listed below can help to reduce cravings and feel satiated . 1. Eat More Protein: Protein turns off hunger hormones and balances blood sugar levels to reduce cravings. Aim for 15-30g/meal. 2. Take Probiotics: What you eat influences the types of bacteria in your gut. A probiotic will increase the good bacteria in your gut which will reduce sugar cravings and improve digestive health overall. 3. Supplement With Gymnema: Gymnema is a herb which lowers blood sugar levels and can also help to reduce your sweet tooth. It's bitter taste (when taken as a liquid or powder) blocks the sweet taste buds to reduce your desire for sweet. 4. Balance Serotonin & Dopamine Levels. Low levels of these neurotransmitters increase cravings for sweets and carbs. Increase these happy neurotransmitters with exercise, time with friends, time in nature, and foods high in them like: nuts (especially almonds & walnuts), seeds, tahini, green-tea, healthy proteins like chicken, turkey, and fish, and omega-3 fatty acids. 5. Eat More Healthy Fats: Healthy fats turn off hunger hormones, balance blood sugar levels and keep you feeling full longer so you are less likely to crave sweets. Healthy fats include: olive oil, avocados, coconut oil, MCT oil, nuts, seeds, omega-3 fish oils, and fish.   Health advice is all over the place these days and there is no shortage of ill informed advice.
Many nutrition myths are so prevalent that they get mistaken as truths. With all the different opinions and information out there it can be confusing to sort out what you should be doing. Here are 5 nutrition myths I think are important to know: #1: Saturated Fat Makes You Fat & Causes Heart Disease Forget about that old “eating fat makes you fat” mantra; it’s simply not true. Every cell of your body requires fat to function. Fats are needed for healthy hormone, and cholesterol balance. Eating a diet that is rich in healthy fats and proteins, and low in carbohydrates and sugar balances blood sugar, is healthy for your cardiovascular system, and teaches your body to burn fat for fuel. Your saturated fat should come from free-range animal products, and grass-fed butter. Your unsaturated fats should come from mixed nuts, avocados, coconut oil, fish oils, olives, and olive oil. #2: Artificial Sweeteners are a Good Sugar Replacement and Help Weight Loss Artificial sweeteners have been shown to activate the same chemical pathways that sugar does. Meaning they still affect hunger, and insulin, which will impede weight loss. In addition artificial sweeteners negatively affect brain function and reduce levels of beneficial bacteria in the gut. #3: Soy is Healthy Soy is one of the most commonly genetically modified foods, in addition to that it is also estrogenic and should only be consumed in small quantities. #4: Eggs Are Bad For Your Health Eggs are an excellent source of nutrients like choline, vitamins A, D, B and healthy protein. Choose free range eggs for added nutrition. #5: Breakfast Is The Most Important Meal Of The Day & You Should Eat Many Small Meals A Day Recent studies suggest that intermittent fasting can provide the same health benefits as calorie restriction, which has been shown to increase life span in animals. Intermittent fasting turns you into an efficient fat burner, boosts levels of human growth hormone, improve weight loss, and improve metabolic risk markers. The advice to et 5-6 small meals a day comes from the principles of portion control, keeping up energy, stabilizing blood sugar, etc. In reality eating this way has not been shown to provide these benefits. We seem to need periods of fasting for optimal metabolic function. And really, this longer periods of time between meals is really more close to what our ancestors would do. Organic produce is free of pesticides, GMO's, and chemicals. As a result, organic produce is more nutrient dense, free of nasty chemicals, easier for your body to digest and absorb, and healthier overall. You do not have to buy everything organic, but when you can, wherever you can, it is a great choice. Every year the Environmental Working Group puts out a list of the cleanest and dirtiest produce items to help shoppers make healthier decisions at the grocery store. I love this list! It is a great list to keep handy on your phone as a guide when you are in the grocery store. If you are trying to add organic foods to your diet but feel overwhelmed, this is a great way to start. The Dirty 12 are the items which contain the highest levels of pesticides and contaminants. These should be bought organic and washed thoroughly. The Clean 15 are the items which contain the lowest levels of pesticides and contaminants. These can be bought conventional if organic is not available. The ewg.org website is a wealth of information, check it out for more info on the clean 15 & dirty 12 as well as contaminant info on almost any products you use from household cleaners to makeup. They have a great app as well to use on the go.  Spring is here! Warmer weather means more smoothies! Here is a list of superfoods that make great additions to supercharge any smoothie recipe. My favorites would have to be Spirulina and Cacao. What are your favorites?   Trying to eat healthy but don’t want to spend hours in the kitchen? You don’t have to! There are simple things you can do to make eating healthy from home quicker and easier. 1. Food Prep – Pick one day of the week (Sunday works well for many) to prepare meals. Make a few different dishes to store in the fridge for the week. When you are hungry there is food ready to go so you are less likely to reach for the unhealthy snack foods. 2. Wash and Prep Veggies Ahead of Time – Wash and cut up a large bowl of salad veggies and squeeze the juice of one lemon over the veggies before storing in the fridge. The lemon juice will help the veggies stay fresh longer. When you need salad just take a portion of veggies, add lettuce and salad dressing and you are ready to go! 3. Make large batches – When you prepare a dish, double or triple the recipe so you have leftovers to last the week. 4. Roast Veggies – You know those veggies you bought with all intentions of eating, but now they are starting to wilt in the fridge? An easy way to cook veggies is roast them. Wash, chop, toss in coconut oil and seasoning, and throw on a roasting pan in the oven. Cook for 30-45 mins, until roasted at 375 F. 5. Store prepped & marinated meat in the freezer – If you find a good deal on organic/free range meat or fish, but a bunch and freeze it! I like to portion the meat, marinate it, and freeze 2 portions in a Ziploc bags with the marinate. When you need it, defrost and it is ready to cook! 6. Keep Healthy Quick Options in the Pantry – We all have days when we don’t have time or don’t feel like cooking. The key is to stock your pantry with healthy go to options. For quick protein, I keep canned sardines, wild salmon, or wild tuna. I also keep macadamia nuts, almonds, and pistachios for a quick snack. Dates are also a good option to satisfy a sweet craving. Interested in a customized nutrition plan? Visit my website & Blog for more information and how to book an appointment: www.drlindseynd.com or t. 604.779.7869   Statistics show that the average North American consumes about 150 pounds of sugar each year, 60 pounds of which is in the form of refined white sugar! Sugars not only feed the anaerobic forms of life and disease, but also cause the peaks and valleys, or ups and downs, in blood sugar & insulin levels, mood, mental focus and our energy. To experience a substantial level of energy, mental focus, and sustained performance, the proper maintenance of constant and adequate glucose (blood sugar) levels is one of the body's most important functions. A slow, steady absorption of glucose rather than rapid peaks and valleys which come from refined sugars, starches, and even high amounts of complex carbohydrates and fruit sugars, is key to maintaining level blood sugar. Excess sugar consumption can lead to nutritional deficiencies, weakened pancreas, digestive distress, allergies, Candida Albicans, hypoglycemia, type II diabetes, heart disease, stress, aging, as well as degenerative diseases. Over-consumption of sugars can even contribute to the increase of low density lipoproteins and heart disease. In like manner, over-consumption of complex carbohydrates in the absence of a balanced amount of good fats and protein can be metabolized by the body just the same as refined sugars. This can trigger hypoglycemia and late onset diabetes, which statistics show are on the rise, particularly among vegetarians. Although high blood sugar levels may be controlled by the use of insulin, there are associated complications with prolonged use of insulin. There is medical evidence that daily injections of insulin may be partly responsible for cardiovascular and cerebrovascular complications. Dr. Bernard E. Lowenstein, M.D., reports that too much insulin can stimulate the production of excessive cholesterol in the body. High insulin doses can aggravate the tiny blood vessels, a condition characteristic of diabetes. We are actually born with a palate for sweets but acquire the taste for sour, bitter, and other tastes later in life. So, for the most of us, sweet foods give us a sense of pleasure. Nature provides us with all the sugar we require through our foods; especially whole foods or superfoods which have the fiber, enzymes, co-enzymes, catalysts, trace minerals, and nutrients to properly assist the slow absorption and assimilation of the sugars that are contained in these foods. There are some natural sugar substitutes that can be used to help you with your sweet tooth but the goal is to change your taste preference away from sweet/sugar. This can be done by reducing sugar consumption over time and replacing sweet with nutrient dense fat and protein foods. I work on nutrition with all my patients and address some of these exact changes on an individual basis. Contact me for one on one health support and book a visit today! www.drlindseynd.com HEALTHIER SWEETENERS STEVIA Stevia is a natural plant extract which is 200-300 times sweeter than sugar, with hardly any calories. Stevia does not feed yeast or Candida and should be a natural sweetener of choice when dealing with parasites, fungal infections, diabetes and hypoglycemia. MAPLE SYRUP Dark, pure maple syrup is an unprocessed sweetener and has naturally occurring minerals and nutrients. The natural minerals and nutrients help slow the absorption into the blood stream so you do not get as strong of a spike in blood sugar as we see with white sugar. DATES Whole dates contain fiber and nutrients and make a great option to add sweetness to smoothies, recipes, or to have with tea. The fiber and nutrients of the dates help slow spikes in blood sugar. ESSENTIAL FATTY ACIDS Be sure to include healthy fats in your daily diet. Omega-3 essential fatty acids from natural oils are essential to health, but your body cannot manufacture it. Therefore, they must be consumed daily in your diet. Essential fatty acids also play a very important role in keeping the blood sugar level. For example, give a bottle of soda pop or sugar water to one child and a bucket of ice cream to another. Assuming that both of these foods contain the same amount of sugar, you will notice that the child drinking the soda pop will have an elevated glycemic index, whereas the child eating the ice cream will not have elevated blood sugar. The second child's blood sugar was not elevated, not because the ice cream is a wonderful food or had less sugar, but because the ice cream, along with the sugar, contained fat and protein. WHOLE FOODS AND A BALANCED DIET After an initial cleanse, consider a balanced diet of properly combined whole foods. Work to develop a balanced diet high in fiber, high-moderate in fat, moderate in protein, and moderate-low in carbohydrates. Eat organic whole foods with sufficient quantities of quality protein and fat at each meal. When your blood sugar drops, you may become drowsy, foggy or sluggish. When elevated, high blood sugar may cause you to become jittery, irritable and hyperactive, with no mental focus. To avoid the peaks and valleys that come from refined foods, stay with a simple diet containing quality proteins such as lean meats, fish, free range eggs, avocados, coconut oil, grass fed butter, olive oil, whole grains, legumes, nuts, seeds and lots of green vegetables. Our bodies are genetically programmed to repair, regenerate and fight diseases every living moment of our lives. The same way a wound, a broken bone or a cut heals itself before your eyes, our body is capable and is programmed to repair, regenerate, and fight diseases every living moment of our lives. Health is gained or lost at the cellular level on a daily basis. The quality of the cells you build, your immune function, mental acuity, longevity, and quality of life are dependent upon and begin with your next meal.   #Seedcycling #hormonebalance #flax #chia #sesame #pmsRotating of seeds is a valuable way of restoring hormonal balance for men and women. Seed cycling is so effective because the hulls of the seeds contain chemicals called lignans, which help modulate the hormonal pathways of the body while the seed oils are comprised of essential (or omega) fatty acids that provide the building blocks for steroid hormone synthesis. As each seed type contains variations of these lignans and fatty acids, rotation of these seeds through the month provides the body with the variety of precursors it needs to create normal hormonal cycles. The additional oils (EPA/DHA & GLA) may also be added for added balancing. Women: The rotation plan can be done according to either the menstrual cycle (if it is fairly regular) or phases of the moon (if the menstrual cycle is absent or too irregular) * From days 1-14 of the menstrual cycle (or from new moon to full moon) 1-2 Tablespoon(s) per day of ground flax/ pumpkin seeds/ or Chia Seeds EPA/DHA 2,000 – 3,000 mg EPA/DHA (1,500 each) Flax and pumpkin seeds support the ESTROGEN dominant time of your cycle and balancing the omega 3 pathway. * From days 15 – 28 of the menstrual cycle (or from full moon to new moon) 1-2 Tablespoon(s) per day of ground sesame or sunflower seeds. GLA (Borage or Evening Primrose Oil) 500 mg GLA (rich in Omega 6s that contains linoleic acid) converts in the body ultimately to prostaglandins, hormone-like molecules that help regulate Inflammation and blood pressure as well as heart, gastrointestinal, and kidney functions Sesame and sunflower seeds support the PROGESTERONE peaks of your cycle and balancing the omega 6 pathway. Men: The rotation plan is done according to the phases of the moon (and is the opposite of women’s rotation): * From full moon to the new moon: 1-2 Tablespoon per day of ground flax or pumpkin seeds. * From new moon to the full moon: 1-2 Tablespoon per day of ground sesame or sunflower seeds. Seed Preparation: It works best to use a coffee or spice grinder to grind the seeds. Only prepare a few days supply at a time as the seeds may oxidize and become less potent. Store the ground seeds in a jar with a tight fitting lid and keep in the refrigerator. One or two tablespoons per day can be used. You can eat the seeds with any foods such as salads, cereals, vegetables, grains or mix them in a little rice or soymilk and drink them. It adds a nutty crunchy taste to foods. IT IS BEST TO USE ORGANIC AND RAW SEEDS. Seed Facts Flax Seeds Flax seeds are high in B vitamins, manganese and magnesium. These power-packed seeds have many other nutrition components. 100 grams of ground flax seed supplies about 450 kilocalories, 28 grams/fiber and 20 grams/protein. Flax seeds should be ALWAYS be ground fresh before consumption (reduces rancidity) and can be added to any meal.  Pumpkin Seeds Pumpkin seeds are very beneficial to your health because of the minerals they provide. The seeds contain high amounts of iron, magnesium phosphorus and zinc. They are also a fantastic source of protein (2 grams per tablespoon), phytosterols and beneficial polyunsaturated fats.  Sesame Seeds Sesame seeds are very rich in iron, magnesium, manganese and copper. There are about 90 mg of calcium in one tablespoon of unhulled seeds and 10 mg in hulled seeds. They also contain vitamin E (tocopherol) and vitamin B1 (thiamine). Sesame seeds contain the richest source of lignans, namely sesamin (a phytoestrogen), which has antioxidant and anti-cancer properties. The phytosterols present in sesame seeds are associated with reduced levels of blood cholesterol.  Sunflower Seeds
Sunflower Seeds are a rich source of vitamin E; also contain linoleic acid (an essential fatty acid), amino acids and minerals that include magnesium, potassium, zinc and calcium. Sunflower seeds are rich in phytosterols and can be part of a cholesterol-lowering diet. The nutritional value in one serving (1/4 cup) includes, 3.0 g/fiber and 6.0 g/protein. A serving of raw sunflower seeds also provides a person’s daily requirement of iron (about 13%).  Have you heard of bulletproof coffee? It is becoming very popular and for good reason! Bulletproof coffee is made by blending unsalted grass fed butter and coconut oil or MCT oil to your coffee. The benefits of bulletproof coffee include fast stable energy without the crash, a source of healthy and nutrient dense fats to boost brain function and metabolism. This is my go-to breakfast option. It is quick, easy, filling, and I feel great when I drink it. I make mine as described below, but if you don’t want coffee, you can also make it with Matcha green tea, black tea, or decaf coffee. It can be a great way to start your day. If you are consuming bulletproof coffee, consume it away from carbohydrates or sugar so that your body can reap the benefits of being in a ketogenic or fat-burning state. My Coffee Recipe 2 cups of Coffee brewed in a drip coffee maker. I use a Chemex, with metal cone filter. These can be found in stores or on amazon: https://www.amazon.ca/s/ref=nb_sb_noss_2/159-2670182-3790548?url=search-alias%3Daps&field-keywords=chemex 1 Tablespoon unsalted grass fed butter 1-2 Tablespoons Brain Octaine oil, available in stores or at http://www.bulletproof.com/ Mix in a blender, and blend for 20-30 seconds. Blending the mixture helps emulsify the fats with the coffee so the nutrients can be delivered to your cells quicker for optimal benefit.  Have you seen those little immune shots sold at juice bars for up to $5? They are simple and easy to make at home for a fraction of the cost. These Immune boosts are full of easy to find ingredients that all support your immune system, and help fight colds & flus. I like to make a batch that I store in the fridge and drink 2 shots a day during the winter months or when I am feeling something coming on. Try it out and let me know what you think! Ingredients & Directions (use organic whenever possible) Orange - Peel & slice 1 orange Lemons or Limes - Juice of 2 lemons or limes Garlic - 3 cloves of garlic, peeled & chopped Ginger - Large chunk, about 2" of ginger, peeled and chopped Turmeric - 1 tablespoon of turmeric powder Honey - 1 tablespoon honey, Manuka honey is the best if you have it, otherwise a natural honey 1 cup of water Cayenne Powder - Add to shot before drinking Add all ingredients to a blender, and blend until smooth. Add cayenne to shot before drinking, add as much as you can tolerate. Store the rest in the fridge.   These delicious, guilt free cookies are easy to make and perfect for Valentines! With healthy fats and no white sugar, it makes for a yummy treat ;) Ingredients Gluten free, vegetarian, and no refined sugar 2-1/4 cups Bob’s Red Mill Gluten Free 1-to-1 Baking Flour 1 tsp baking soda 1 tsp sea salt 3/4 cup raw cocao powder 3/4 cup unsweetened shredded coconut 3/4 cup unsalted grass fed butter, melted 1/4 cup coconut oil, melted 1 cup coconut sugar 2 tbls pure maple syrup 1 tsp vanilla extract 2 Eggs ½ cup Dark Chocolate chips, or Dark chocolate bar broken into small pieces Instructions
 Supplement quality varies a lot, and everyones needs are unique. Naturopathic doctors are pros at selecting the best supplements to address your health needs. Get started by booking an appointment today! Learn more on our website, www.drlindseynd.com   Fresh nut milk is surprisingly easy and simple to make at home and tastes delicious! Compared to store bought nut milks, the homemade version tastes creamier, has more nutritional value, and no additives or preservatives. You can make nut milks from most nuts. Almond is generally the most common, but cashew and hazelnut are few of my other favorites. This time around I made an almond and cashew blend, which turned out delicious! What You Need Blender or food processor Nut Milk Bag Bowls for soaking and straining Measuring cup Jar to store finished milk Ingredients 1 cup of raw almonds. Organic is best, raw and unsalted 1 cup of raw cashews Water Maple Syrup Vanilla extract Cinnamon The Process Soak the almonds and cashews overnight in a bowl or up to 2 days in filtered water (enough to cover them). Once the nuts have soaked overnight, drain off that water and rinse them. Combine 1 cup almond/cashew mix to 2-3 cups of fresh water in the blender. The ratio of nuts to water depends on how rich and creamy you want the milk to be. A ratio of 1 cup nuts to 2 cups water makes roughly the consistency of 2% milk. I prefer 1 cup nuts to 3 cups water. Add this to your blender. If you are using a smaller blender, just make it in a few batches. Add 1 tsp vanilla extract, ½ tsp cinnamon, and 1 tablespoon maple syrup to the blender. Adjust these amounts to your taste preference. Blend on high speed for about 2 minutes. Blend until almonds and cashews are broken down very finely. Strain in nut milk bag. Over a large bowl strain the mixture through the nut milk bag squeezing and twisting to separate as much milk as you can from the pulp. Pour into a jar and enjoy! Store in the refrigerator in a sealed glass container for up to 3-5 days. Because there are no preservatives it does not last as long, so it is better to make small fresh batches more often. The left over almond/cashew meal can be frozen and kept to use in baking and smoothies.  Chemical farming is on the increase, as farmers try to reduce pests and increase production to meet demands. The wide spread use of chemicals and pesticides along with GMO’s are placing a dangerous toxic load on our bodies. Pesticide exposure has been linked to cancers, Parkinson’s and Alzheimer’s, ADHD, leaky gut, and birth defects. These chemicals act overtime and the cumulative effects of all the chemicals we are exposed to increases our risks. The more we can do to decrease our exposure to toxic chemicals, the better. One way is to buy organic foods. Every year the Environmental Working Group puts out a list of the Dirty Dozen, and the Clean Fifteen as a guide to organic buying. The Dirty Dozen is the list of produce items that contain the highest levels of pesticides and chemicals and should be bought organic whenever possible. The Clean Fifteen are the produce items, which contain the lowest pesticide levels, and may be bought conventional if organic is not available. Generally speaking, foods that have a thick outer skin, which is not consumed, are safer to buy conventional. Produce like avocadoes, and grapefruit fall into this group. Whether organic or not always wash produce thoroughly prior to consuming with a fruit & veggie wash or a 50/50 mix of vinegar and water. Download and print this guide or keep it on your food for the next you are grocery shopping and buy organic whenever you can!  Did you know more than 40% of Canadians do not get the daily required dose of magnesium? That is almost ½ of people that are not getting enough of this vital mineral! Magnesium (Mg) is needed by all your cells playing a part in over 350 chemical reactions! Required for energy production, contributing to heart, muscle, and nerve health. Some signs of magnesium deficiency include: Muscle weakness, cramps, anxiety, restless legs, high blood pressure, poor heart function, dizziness and fatigue. Foods with decent Mg content: nuts, seeds, fish, spinach, cereals/grains – but levels are not as high as they used to be in food. Overtime with years of intensive farming the soils have been depleted of mineral content. Not to mention processing of food further depletes mineral and vitamins. Supplements: What form is best? Mg Glycinate is bonded to the amino acid glycine, a neurotransmitter that also has relaxing properties. This form has the highest absorption and bioavailability and is best for those trying to remedy a deficiency. Mg Citrate is most common found in supplements and is a good source of Mg. Mg Oxide is least absorbed and has the highest percentage of elemental Mg per dose. Topical Mg is also an option and can be especially beneficial for addressing muscle soreness. Consult an Naturopathic Doctor for the most specific recommendation for your health, Book your visit with Dr. Lindsey today, call 604-779-7869!   Cinnamon is a delicious and versatile spice. But did you know that is has many health benefits as well?
There are 2 varieties of cinnamon: Ceylon Cinnamon: This is true cinnamon. Cassia Cinnamon: This is the common variety found in most stores. The Ceylon variety is lower in Coumarin, a compound which can cause liver damage when consumed in large doses. If you can find the Ceylon variety it is a better option. Here are my top 5 benefits: 1. Blood Sugar Balancer Cinnamon has been shown to reduce insulin resistance; a key to achieving proper blood sugar balance. Cinnamon also lowers blood sugar levels by slowing glucose from entering the bloodstream. The anti-diabetic effects of cinnamon can lower fasting blood sugar levels by up to 10-29%, when 0.5 – 2 teaspoons of cinnamon is consumed per day. Tip: When eating sweet foods, add some cinnamon to slow the effect of the sugar on your system. 2. Neuro-Protective Compounds in cinnamon have been found to inhibit the buildup of Tau proteins in the brain. These Tau proteins are associated with neurodegenerative diseases like Alzheimer’s and Parkinsons Disease. 3. Anti-Inflammatory Inflammation is an underlying issue with all disease states. Any tool to help lower inflammation is beneficial. 4. Anti-Oxidant Loaded with powerful antioxidants that protect the body from oxidative damage caused by free radicals. Cinnamon has an ORAC value of 267536 umol TE/100g making it one of the top seven anti-oxidants in the world! 5. Anti-Microbial The main active component of cinnamon, cinnamaldehyde, has been shown to be fight bacterial, fungal, and viral infections. It is also effective in fighting tooth decay and bad breath. Tip: for a natural mouthwash, use 1-2 drops of cinnamon essential oil in a mouthful of water. Swish and gargle in mouth for at least 1 minute then spit out. You can also drink cinnamon tea at the first sign of a sore throat.  A warm chai on a cold night sounds like the perfect combo and it is easy to make at home! Store bought Chai often contains a lot of sugar, artificial colors and chemicals. This home-made recipe is not only natural and delicious but has many health benefits as well. Turmeric, ginger and coconut oil are anti-inflammatory and anti-microbial to help boost your immune system and keep you feeling healthy. The coconut oil adds an extra boost to your metabolism as well. Enjoy this chai anytime of day or night and enjoy often! Ingredients to make 2 cups of Chai : - Fresh turmeric root or powder - ½ - 1 tsp - Fresh ginger root or powder - ½ - 1 tsp - Cinnamon powder – ¼ tsp - Fennel seeds – a pinch of seeds - Cloves – a few cloves - Nutmeg & Cardamon - a pinch of each - Organic Virgin Coconut oil – 1-2 tsp - Honey – ½ tsp or more to taste - Almond/coconut/rice milk 1&½ cups *The cloves/nutmeg/cardamon are for flavor and can be left out if you do not like these. *The quantity of the spices used is really up to your taste, adding more will increase the health benefits of the chai. *Fresh ginger and turmeric have the most nutrients and taste the best but if this is not easy to find the dry powder can be used. *Grate the ginger and turmeric finely so that you can drink it in the chai. Directions: - In a small pot, bring 1.5 cups of your choice of non-dairy milk and ½ cup of water to a simmer - add all the ingredients, allow it to simmer for about 5-10 minutes, cool then enjoy! - You can strain it if you prefer, I like to leave it all in and drink the ginger and turmeric bits Dr. Lindsey Jesswein, ND  Spirulina is a blue-green microalgae that is packed full of nutrients- in fact it is one of the most nutrient dense foods on the planet! At almost 70% protein, it is has the highest protein content per gram of all foods! What makes it so nutritious? It has a full spectrum of nutrients, including essential and non-essential Amino acids, healthy fats like GLA and omega-3’s, B vitamins including B12, chlorophyll, antioxidants, Vitamin A/K/E/D, and minerals. Why take it? Think of spirulina as an easily absorbed super multi vitamin that boosts energy, detoxifies, supports the immune system, reduces inflammation, and supports overall health. Low energy, digestive concerns, immune dysfunction, allergies, liver concerns, and more can all benefit from high quality spirulina in the diet. How to take it? Spirulina can be found in liquid, powder, and tablet form. The powder and liquid forms can be taken on their own or mixed into smoothies or any other recipes. Choose whichever form will work for your lifestyle. While it has a dark green, almost black color, the flavor is mild and not overpowering when mixed into other foods. If possible, purchase an organic form. 
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