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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? 
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 #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
  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.   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
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