Dr. Lindsey Jesswein
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Superfoods To Supercharge Your Health

3/26/2017

 
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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Seed Cycling For Natural Hormonal Balance

3/17/2017

 
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#Seedcycling #hormonebalance #flax #chia #sesame #pms 

​Rotating 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

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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.



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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.
​

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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. ​

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 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%). ​

Bulletproof Coffee  

3/17/2017

 
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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.

Immune Boosting Shots

3/11/2017

 
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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.



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Double Chocolate Coconut Cookies

2/11/2017

 
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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
  1. Preheat oven to 375° F. Line two baking sheets with parchment paper.
  2. Mix flour, baking soda, shredded coconut, cocoa powder, and salt in small bowl. Set aside.
  3. Beat melted butter, coconut oil, coconut sugar, maple syrup and vanilla extract in large bowl until just creamy. Add eggs, one at a time, beating well after each addition. Add dry ingredient mixture gradually and mix until well blended. Mix in chocolate chips.
  4. Scoop or roll dough into balls, about 1 large tablespoon each. Place 2 inches apart on prepared baking sheets. Let rest, preferably chilled, for 30 minutes.
  5. Bake for 11 to 15 minutes or until golden brown. Cool on baking sheets for 5 minutes. Move to wire rack to cool completely.

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Almond & Cashew Nut Milk

10/25/2016

 
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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. 
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Tasty Turmeric Ginger Chai

10/27/2015

 
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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

Boost Your Immune System and Keep the Colds/Flu at Bay!

10/27/2015

 
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When you first feel yourself becoming sick there are things you can do to avoid becoming ill or to shorten the duration of illness.  These suggestions are especially helpful if you do them early on – as early as possible.  They will help you fend off flus, colds, or minor infections.  Call a physician if your symptoms become severe.  These are some steps you can take to boost your immunity.

 Eat Very Lightly or Not at All – With most illnesses, the appetite is diminished, this is a natural response of the body.  Energy is needed to fight off the “bug” and the body doesn’t have the energy to process food.  Give your digestive tract a rest!

 - Focus on simple foods like fruits and steamed or raw vegetables.  Add powerful immune boosters in your diet as much as possible: Garlic, Onions, Lemon, Cayenne pepper, Turmeric, and Ginger.  

Get Rest as Soon as Possible – Many people ignore the early warning signs of illness and keep on working until they “drop.”  You will take longer to heal if you allow the illness to get a foothold.  If you feel a sore throat, headache, congestion, etc., coming on, take it easy.  If possible, take a day off from work.  This may prevent you from having to take three days later on.

Drink Plenty of Fluids – This standard advice is good advice.  You can clear the toxins from a “bug” out of your system with large amounts of filtered water and herbal teas.




Take Immunity-Boosting Supplements and Homeopathics:    
Vitamin C: Take 500 mg every 3-4 hours with a small amount of food.  Cut back on dosage if stools become loose.
Vitamin A: Take 10,000 IU three times daily.  (Women who are pregnant should not take high doses of Vitamin A as it can have adverse affects on the fetus.)      
Zinc: Take 30-50 mg once daily with a small amount of food.  This can be continued for 1-2 weeks without depleting copper stores in the body.      
Oscillococcinum: Take 6 pellets of this homeoplathic remedy every 6 hours at the first onset of flu or cold symptoms.  Take away from food.


 Take Immunity-Enhancing Herbs* – These herbs can be taken as teas (3-5 cups/day), tinctures (30 drops 4 times a day), or in freeze-dried capsules (2 capsules 4 times a day).
Echinacea (Purple Cone Flower) Hydrastis (Goldenseal) Commiphora Myrrha(Myrrh) Trifolium (Red Clover)  Ligusticum (Osha)  *These are adult dosages.  Consult your physician regarding dosages for infants and children. 
​
Give Yourself a Home Hydrotherapy Treatment (A Hot Foot Bath) – Soak feet in hot water while wrapped in a warm wool blanket.  Put a cold cloth on your head and relax while you sit in a comfortable position for 10-15 minutes.  Take care to avoid getting chilled after this treatment.  Or…

Throat or Chest Compress – Warm the throat or chest with a warm washcloth or hot shower.  Dry the skin thoroughly and apply a thin cotton wrap (to throat) or a thin cotton T-shirt (to chest) that has been soaked in cold water and wrung out so that it is not dripping wet.  Cover this with a wool scarf (throat) or a wool sweater (chest).  Go to bed this way.  By morning the scarf or T-shirt will be dry.  This treatment increases circulation and increases white blood cell activity.




References:
Boyle, Wade & Saine, Andre, Lectures in Naturopathic Hydrotherapy, (East Palestine, OH: Buckeye Naturopathic Press, 1988).
Murray, Michael & Pizzorno, Joseph, Encyclopedia of Natural Medicine, (Rocklin, CA: Prima Publishing, 1998) pp. 145-161.

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