Real pumpkin puree is one of my favorite health foods and something I like to enjoy year round, but especially during the Fall and holiday season.  

Jen and I like to make our own pumpkin puree since one "pie pumpkin" yields quite a good bit of pumpkin and it is easy to make. Check out out blog to learn how to make your own Homemade Pumpkin Puree. But you can also find pumpkin puree in cans year-round at the store. Make sure to choose 100% pure pumpkin puree in these recipes and not canned pumpkin pie mix. 

So....if you love pumpkin as much as we do, check out some of our favorite recipes and let us know what you think....
​

     Homemade Pumpkin-Spice Latte

Fall is here and it's my favorite season of the year by far! The warm sun, mixed with the cool air and a colorful, fall landscape to look over - you just can't beat it. But fall certainly wouldn't be complete without APPLES for me!

​After living in a home with an enormous apple tree for several years that gave us boat loads of apples every fall, I had to get really creative with how many ways I could use up my harvest.

These six recipes are just some of my favorites and I wanted to share them with you today. Each of these are low in sugar and carbs, gluten, dairy, and soy free, super simple to make, and amazingly tasty for your belly! I hope you and your family enjoy them as much as my family and I do. 

Gluten Free. Grain Free. Paleo. Dairy Free. Soy Free. Nut Free

If you are looking for the ultra healthy sweet snack,  try slowly baking sliced apples sprinkled with cinnamon to make apple chips.  This recipe doesn't require a dehydrator, only an oven.  These apple chips are the perfect snack on the go, ideal for kids lunches, and contain no added sugar - AWESOME SAUCE!

It's as simple as that! If you are ready to try some, follow the easy steps below and consider doubling the recipe since these may disappear very quickly:)

Baked Cinnamon-Apple Chips (PRINT RECIPE):
Serves 4

Ingredients:
2 large, organic apples of choice
Ground cinnamon to taste

Directions:

1. Preheat your oven to 220 degrees and line two baking sheets with parchment paper or a silicone baking mat.
2. Cut the apples into thin slices. I like to use a mandolin here to get very thin slices so they all cook evenly; thick slices will yield not so crisp chips.
3. Spread the apple slices onto the baking sheets, do not overlap any edges.
4. Sprinkle cinnamon and/or ginger on top evenly as desired – I like to be generous hereJ
5. Bake in the oven for 60 minutes; then flip the slices over and bake for another 60 minutes.
6. When chips are browned all over, pull them out of the oven and allow to cool on wire racks for about 15-20 minutes. FYI - They will still be soft when you pull them out, but as they cool, they firm up into crisp chips.
7. Store in an airtight container on the counter-top for up to one week.
8. Enjoy!

Let me know what you think friends!
~Billie

Resistant fiber or resistant starch is the new kid on the block when it comes to healthy sources of dietary fiber.
This special type of fiber cannot be digested by the human body and passes through the small intestine mostly intact. When it reaches the large intestine or colon, it becomes food for the good bacteria making it a "pre-biotic".  

Pre-biotics are foods that feed the many strains of beneficial flora in our gut that comprise over 60% of immune system! Over the past several years there has been a surge of information about the importance of the gut microbiome and its connection to many of today's chronic illnesses like Alzheimers, MS, Fibromyalgia, Diabetes, Obesity, Depression, Anxiety, and digestive diseases like IBS, colitis, and Crohn's. 

When the good bacteria feed on the resistant fiber, they produce short chain fatty acids like butyrate which helps to reduce inflammation, boost metabolism, and improve stress resistance. This is just one example of the important role these good bacteria have and why it is so important to take care of our gut microbiome by avoiding foods that harm it and eating foods that nourish it. 

Health Benefits of Resistant Starch:

1. Lowers blood glucose levels and improves insulin sensitivity. Several recent studies have confirmed that resistant starch does not cause any spike in blood sugar since it is not digested in the small intestine and our bodies don't obtain any real calories from it.(1) This makes resistant starch an excellent choice for diabetics and those with insulin resistance since it can stabilize blood sugar for longer periods of time and keeps you feeling fuller longer. 
   
   
2. Helpful for those with adrenal fatigue. I was first introduced to resistant starch by Dr. Alan Christensen a few years ago after reading his book, The Adrenal Reset Diet when I was diagnosed with severe adrenal fatigue and early onset menopause. (2) One of the key pieces for recovering from adrenal fatigue is to stabilize your blood sugar because swings can cause more stress on the adrenals whose "job" it is to keep the glucose levels steady in the body.  Eating a little resistant starch at each meal helps to stabilize your blood glucose levels and ease the stress or "work load" of the adrenals so that they can heal. 
   
   
3. Helps you lose weight. By stabilizing your blood sugar levels, resistant starch helps to turn off the hormones that signal the body to store fat and turn on the hormones that signal the body to burn fat.  Yippee!! Resistant starch can keep you feeling fuller longer so that you stay away from snacking that adds on the pounds. (3)
   
   
4. Assists to decrease inflammation. As mentioned above, resistant starch feeds the good bacteria in the colon and allows them to produce short chain fatty acids like butyrate. Butyrate helps to reduce inflammation in the cells that line the colon, easing "colitis", and thereby reducing the occurrence of intestinal permeability as well which is now thought to be the root cause of many of today's chronic illnesses including colon cancer and autoimmune diseases. (4)

Best Forms of Resistant Starch for Your Diet:

1. Green (unripe) bananas or banana flour- a perfect addition to smoothies. Simply peel some unripe bananas, cut them in halves or thirds and freeze them to add to your breakfast smoothies. When I started to do this, I noticed that it kept me full until lunchtime and I had no desire to snack between meals.  You can also use banana flour which can be found online or in most natural food stores these days. Start with 1 tablespoon and increase to 3-4 tablespoons daily. Check out our Perfect Green Smoothie or our Banana Almond Smoothie in our 10 Day Sugar Detox Diet. 
   
   
2. Boiled & cooled potatoes & potato starch - When you boil the potatoes, they lose their resistant starch but when allowed to cool, they form a resistant starch again as long as you do not heat them past 130 degrees.  I like to boil or bake some potatoes in small pieces, toss them in the fridge, and then eat them for a few days inside my lunch salads to add some healthy fiber or I make a potato salad out of them.  Try our Baby Red Potato & Green Bean Salad.    A 1/2 cup of potatoes at lunchtime or a 3/4 cup potatoes with dinner is a good servings size. You can also use potato starch (not potato flour) inside a smoothie or in a soup to add some resistant starch to your meal. 
   
   
3. White beans & navy beans - specifically great white northern or cannellini beans are the best forms to get. Add 1/2 cup of beans to your lunch salad, wrap, or soup or 3/4 cup to your dinner. Try our Italian Sausage & Shrimp Ciopinno with kale and white beans. A warming meal that will keep you feeling satisfied for hours! Or use white beans instead of pinto or black the next time you make a chili. 
   
   
4. Tubers like: Plantains, cassava root, cassava flour, tiger nuts, and tiger nut flour - These tubers are fabulous forms of resistant fiber and are starting to gain in popularity as they become more available in our health food stores. Check out my recent blog about Tiger Nuts & Tiger Nut Flour and my Zucchini Muffins made with tiger nut flour.  I know you will love them!

If you've never tried resistant fiber before, start slow - maybe 1 tablespoon of flour in a smoothie or soup and work up to 3-4 tablespoons or to your tolerance.  Or 1/2 cup of beans or cooled potatoes with lunch and 3/4 cup with dinner. Your tolerance is the level at which you can eat it and you don't experience bloating, gas, or stomach pain. You may experience this a little at first, but if it persists with even the small amounts of resistant fiber, you could have SIBO, or a more severe dysbiosis problem. If this is the case, I'd recommend working with a qualified functional medicine practitioner to do some testing and reestablish a more balanced gut flora. Check out our Gut Cleanse & Revive Program if you need some additional help in this area. One of our providers will work one on one with you to identify the root causes of your symptoms through functional nutrition labs and help you heal naturally. 

~Billie

References:
1. ​https://www.ncbi.nlm.nih.gov/pubmed/16644623
2. http://drchristianson.com/
​3. https://www.ncbi.nlm.nih.gov/pubmed/24499148
​4. https://www.ncbi.nlm.nih.gov/pubmed/10535469
​

Tiger Nut flour is my new obsession and the subject of today's What's That?! Wednesday post! Tiger nuts have a name that is very deceptive because they are actually not a nut at all - they are from the tuber family so they are a naturally grain-free, gluten-free, and nut-free food.  Perfect for those sensitive to nuts and eating a grain-free diet!!

Tiger nuts are grown in Africa and are the underpart of a stem, similar to a root, that grows underground. Potatoes, tapioca, yuca, and cassava are also from the tuber family for example.  In a recent Oxford study, tiger nuts were shown to have fueled up to 80% of our paleolithic ancestors diet. 

Here are some of the reasons why I love Tiger Nuts and Tiger Nut Flour:

• Tiger nuts are rich in minerals such as phosphorous, potassium, calcium, iron, and magnesium which all help to support  bone and tissue repair as well as your ability to build muscle. 
• Tiger nuts have a very high fiber content,  10 grams in just 1/4 cup of flour, additionally the fiber found in tiger nuts is  resistant fiber/starch. This is a unique form of fiber that is digested only by the good bacteria hours after consumption so it can help to very effectively stabilize your blood sugar and keep cravings away!**You can read more about resistant fiber on my blog: Good Carbs vs. Bad Carbs
• Fiber isn't the only macro-nutrient offered in this super food, tiger nuts are actually a great source of healthy mono-saturated fats as well. In fact they have a very similar fatty acid profile to olive, avocado, and macadamia nuts. You can read more about the health benefits of mono-saturated fats here. 
• This flour is also perfect for baking of any kind (cookies, muffins, pancakes, etc) and can be used as a 1:1 replacement for almond flour in other paleo recipes. Organic Gemini, the company that makes the flour, claims you can also use it as a 1:1 replacement for regular all purpose flour as well.  I've not tried this myself, so let me know if you do.  
• Unlike other paleo flours that don't have much lift, this flour will actually rise when you bake it! 
• Tiger nuts offer a sweet and nutty flavor and have a similar texture to almond flour. While baked goods come out very light and fluffy with this flour, it does have a subtle"gritty or grainy" texture to it- just an additional sign of a how nutrient dense this food is. 
• You can also add 2 tablespoons tiger nut flour to your smoothie in the morning to give yourself 5 extra grams of resistant fiber that helps to stabilize your blood sugar and reduce cravings. 
• You can buy both Tiger nuts and Tiger nut flour on Amazon or on Thrive Market. This super food is also starting to make its way onto store shelves,...I've seen it at Whole Foods so far and expect to see it gain in popularity in the coming year or two. 

Check out my new Tiger Nut Flour Zucchini Muffins for a fabulous recipe the whole family will love. It's perfect for a breakfast or snack on the go ! I'll be posted more tiger nut flour recipes soon...stay tuned and let me know what you think as you experiment on your own. 

~Billie

**IMPORTANT NOTE: I would not advise that you any forms of resistant starch if you have SIBO as it can feed the bacteria.  For everyone else, resistant starch is a fabulous way to make your meals more hearty and reduce your snacking between meals. 

On this week's What's That Wednesday post,  we discuss foods that may still be in your diet; foods you think are "healthy" but actually sabotaging your health and slowing down your metabolism and weight loss goals.

Many of my clients tell me, "Ok Billie, so I eat fairy healthy already - I don't eat a lot of sugar, I avoid baked goods, candy, and soda. I eat whole grains and I also try to limit processed snack foods, but I still am not losing weight. What's the deal?!"

I can relate to this because this was me most of my life until about 6 years ago. While I didn't exercise the best of eating habits in my childhood or teens, I did start to change my diet and "eat healthy" or so I thought in my 20's, but I still really, always struggled to lose weight and keep it off.

Then I learned one simple nutritional rule - all simple carbs turn into glucose. Our bodies have a limited storage capacity for glucose so when you over-consume simple carbs and your blood sugar rises, one way your body compensates is to convert those glucose molecules to fat.  That fat gets stored in your liver and adipose tissues (fatty tissues).  This not only keeps you from losing weight but also puts you at risk for cardiovascular disease and diabetes. 

So, to switch your body out of the "fat storage" mode and into "fat burning" mode, its important to avoid sugar and simple carbs as much as possible in your diet. The food industry makes this difficult on us since sugar has so many names and gets slipped into just about everything these days, so you have to read every label carefully. Just because it says low sugar, sugar-free, organic, whole grain, or natural on the front of the box, it doesn't mean it's healthy.  

Check out my list to help you avoid some common culprits...

9 Sources of Hidden Sugar in Your Diet:

1. Bottled Salad Dressing - Don't sabotage your healthy salad by adding sugar loaded salad dressings. Most pre-packaged, bottled dressings have added sugar, a couple good examples of this are: Balsamic or Raspberry Vinaigrette. This is a seemingly healthy dressing choice compared to a high fat ranch or Caesar we are always told to stay away from. However these dressings are loaded with 9-15 grams of sugar per 2 tablespoon serving size.  
   
   Ketchup based dressings like Thousand Island or French are also loaded with sugar and best to avoid.  "Diet" dressings that are low in sugar or low in fat aren't a healthy choice either since they replace the fat with fake sugars that can also drive up your blood sugar and put your body into fat storage mode. Read our blog, 6 Reasons to Avoid Artificial Sweeteners to learn more about this topic. 
   
   We recommend making your own dressings from extra virgin olive oil, unsweetened vinegar or citrus, and some spices.  If you need to add a little sweetener, try a touch of honey, agave, maple syrup, or stevia. Check out our Apple Cider Vinaigrette or our blog: Fast Homemade Salad Dressings.
   
   
2. Condiments like BBQ Sauce & Ketchup - These flavor enhancers are loaded with sugar- up to 2 teaspoons per serving or 16 grams of sugar! Both products are usually sweetened with high fructose corn syrup which is a toxic form of sugar that increases inflammation and your chances of metabolic disease. If you have to use ketchup, choose an organic brand with no added sugar and use it sparingly.  Opt for marinating your chicken or meat in fresh herbs, citrus, spices, and garlic or use a dry rub to add flavor instead of BBQ sauce.  Or try some avocado slices on your burgers instead of ketchup. 
   
   
3. Nut butters  - Many nut butters, especially peanut and almond butter have sugar added to them. Read your labels carefully to identify added sugars -  even within the same brand and even with organic products. Choose a raw, organic, no sugar added nut butter like raw almond butter. 
   
   
4. Yogurt - One of my old favorites, Fage yogurt, has a whopping 29 grams of sugar in one little serving! Wowza, yes it's honey (which is a better source than high fructose corn syrup) but its still sugar and that amount will skyrocket your blood sugar, turning on insulin, a fat storage hormone. Add some fruit and granola and you have a sugar loaded bomb for breakfast that you think is a "healthy parfait".
   
   The truth is that the majority of yogurts on the shelf have added sugar in many forms including the "low sugar" or "low fat" ones that use either more lactose (milk sugar) and/or add artificial sweeteners or fruit concentrates. When choosing a yogurt, choose an organic, no sugar added, full fat, Greek yogurt or swap yogurt for a homemade Chia Pudding instead.
   
   
5. Smoothies - The "healthy green smoothie" you are getting from Jamba Juice is often loaded with more fruit than veggies and generally with 20-40 grams of sugar.  This kind of sugar load can spike your blood sugar, making insulin turn on. When this happens your body actually feels more sluggish and your metabolism slows down since insulin tells the body to store fat. Green smoothies can actually be a great way to get a well rounded meal, but we recommend making your own so that you can control the ingredients.  We like to include light and dark greens, a small amount of fruit, protein, healthy fats, and a little fiber. Check out how to create a smoothie that will boost your metabolism and not sink it on our blog: How to Make the Perfect Green Smoothie. 
   
   
6. Dried fruits - Unfortunately dried fruits contain much more sugar than their fresh fruit counterparts, in fact 1/4 cup of raisins is a whopping 29 grams of sugar -WOW! I recommend staying clear of dried fruits if you are trying to lose weight. Instead, choose a nut and seed only trail mix , avoid protein bars like Lara bars that are made mostly from dried fruits, or opt for a small serving of real fruit paired with some raw almonds. Restaurants love to add dried fruits to their "healthy salad" menu, but adding dried fruit is like putting candy on your salad, so make sure to read the ingredient list, avoid the sugar bombs, and opt for dressing on the side. 
   
   
7. Fruit juices - Fruit juices these days are more than just fruit- they are loaded with added sugars and preservatives than can spike blood sugar. Many are even loaded with the toxic sugar, high fructose corn syrup. When choosing fruit juices, choose organic and no sugar added.  If you are trying to lose weight, stay away from fruit juice all together. For kiddos, I recommend watering down your fruit juices for them -like 1/2 water and 1/2 juice and limiting this beverage to once a day. 
   
   
8. Wheat - Did you know that the slice of whole wheat toast you eat every morning or the two slices you use in your sandwich for lunch raise your blood sugar more than two tablespoons of sugar. While "whole grains" have been hailed as a health food, the whole wheat products we get in store these days have been extremely refined and processed to the point that the benefit enzymes and fiber found in whole grains are gone. What you are left with is a very simple carb that immediately turns to glucose in your bloodstream, raising your blood sugar and putting your body into fat storage mode.  Opt for steel cut oats in the morning and a salad with some protein, fat, and healthy carbs like quinoa or black beans for lunch. 
   
   
9. Corn- Corn is not a vegetable, its a grain, and while I think a little bit of fresh, organic corn when it is in season is ok, I do not recommend that processed corn be a staple in your diet. As a simple grain, it also turns to glucose in your bloodstream, not to mention most corn these days is processed, GMO corn that not only raises blood sugar but also increases chronic inflammation.  So opt to dip some veggie sticks or seed crackers into your hummus or guacamole next time instead of corn to avoid this hidden sugar.

If you liked this blog, you may also like our eBook, 10 Day Sugar Detox Diet- a 10 day real food eating plan that helps you avoid added sugars and processed foods, boosts your metabolism, and kick starts your wellness goals.  

This eating plan includes over 30 delicious recipes, a 10-day eating plan,  and grocery shopping lists.  So what are you waiting for?! To preview the first few pages of this eBook as well as the recipe list and pick up a copy, simply click here. 

​~Billie

 Most of today's modern diseases like diabetes, heart disease, and the extraordinary amount of autoimmune conditions like: rheumatoid arthritis, fibromyalgia, chronic fatigue syndrome, Lyme disease, multiple sclerosis, Crohn's disease and IBS all have one thing in common - chronic inflammation!

Inflammation is our body's protective and healing response to injury or invasion. The type of inflammation that we all know and can relate to includes pain, swelling, redness, heat, and fever.  But when inflammation persists and/or the immune system becomes 'overactive,' it can damage the body and cause illness not only acutely, but also slowly and silently over time.  

The main causes of inflammation in our bodies are: disease (pathogens, bacteria, virus, fungus, etc), excess adipose/fat tissue, genetics, smoking, stress, environmental toxins, and FOOD! The foods that have been shown to increase inflammatory responses the most include: refined carbohydrates, sugars, most processed and pre-packaged foods, trans fats, non-organic produce, grain fed animal protein, as well as gluten, dairy, and soy.

Avoiding the foods listed above is the most important thing to do, but in order to combat and reverse chronic inflammation, you need to include foods that will nourish your immune system, boost your antioxidant and nutrient intake, and heal your body.  And in this week's What's That?! Wednesday I  give you eight foods to start with plus a few recipes for each of these foods so that you can easily incorporate them into your diet! Check it out...

Top 8 Anti-Inflammatory Foods:

1. Wild Caught Salmon - This clean protein is loaded with healthy, Omega-3 fats that help to lower inflammation, reduce recovery time from exertion, speed healing, and support the immune system to ward off pathogens.  A diet rich in Omega-3's is "rule #1" when it comes to reducing inflammation and avoiding disease.  Make sure to choose wild caught as farm raised has high levels of  harmful PCB's and antibiotics that increase inflammatory responses and can harm your immune system. You can read our blog, Fish Considerations, to learn more about this.  I recommend wild caught salmon 1-2 times a week as a part of a healthy, anti-inflammatory diet. Some of my favorite salmon dishes include our: Ginger-Sesame Salmon,  Summer Fresh Corn Fritters with Smoked Salmon,  Lemon-Pepper Salmon Burgers, and Quick Salmon-Dill Cakes.
   
   
2. "Super Seeds" (Flaxseed, Chia Seeds, & Hemp Seeds) - These seeds are all fabulous sources of healthy Omega-3 fats as well so we've grouped them together here. Flaxseed has the most Omega-3 content, followed by chia seeds, and then hemp seeds.  Flaxseed can be used medicinally to support good health. Check out my friend, Kate's, article for more information on the specific health benefits of flaxseed at: 9 Fantastic Benefits of Flaxseed. 
   
   Hemp seeds contain a perfect ratio of Omega-3 to Omega-6 fats and one serving has 10 grams of protein as well! All of these seeds are a good source of fiber that pull toxins from the GI tract and keep you regular - this helps to reduce your body's overall inflammatory response as well. I like to use ground flaxseed in my morning smoothie, chia seeds make a fabulous pudding, and I like sprinkle hemp seeds over my soups, salads, and roasted vegetables.  Check out these recipes to help you get these "super seeds" into your diet: Perfect Green Smoothie, Cinnamon-Spiced Chia Pudding, or our Herb & Hemp Stuffed Potatoes. 
   
   
3. Leafy Greens - In the fight against inflammation, the produce section is your best friend! Fruits and vegetables are rich in antioxidants that restore health and flavonoids that reduce inflammation. Leafy greens are also some of the best sources of fiber, iron, calcium, Vitamin A, C, and K as well as magnesium and manganese. These nutrients can help to reduce your risk of heart disease,  improve vision and eye health, lower stress and anxiety, help you lose unwanted pounds, and help protect your body and brain from oxidative stress that ages us before our time. Some of the best sources are kale, chard, spinach, and broccoli.  Starting your day with some greens in a smoothie or juice is a great way to boost your leafy green intake. I recommend a minimum of 3 cups leafy greens per day, but for those who suffer from an autoimmune or inflammatory condition, your goal should be 5-6 cups/day.  Try our: Kale Refresh Salad, Kale-Apple-Carrot Slaw, Roasted Balsamic Squash with Kale, or my Italian Chicken Sausage & Shrimp Cioppino for some fabulous recipes that include my favorite leafy green - kale!
   
   
4. Blueberries - These dark colored berries are packed with a super special antioxidant called quercetin, which acts as a powerful anti-histamine  as well as an anti-inflammatory agent. Quercetin has been shown to reduce the affects of allergic reactions from food and our environment and can be found in the highest amounts in dark colored berries, olive oil, and citrus. (*) The antioxidants found in  blueberries were also found to slow cognitive decline and improve memory and motor skills making them a super food that helps heal your brain and nourish your immune system.  1/4-1/2 cup a day is an ideal serving for most people; try our Sneaky Green Berry Smoothie,  Colorful Fruit Salad with Citrus-Mint Dressing, or our Butternut Squash-Apple-Blueberry Muffins. 
   
   
5. Garlic - This vegetable has been know  and used for a very long time for its powerful medicinal benefits. It contains special sulfur compounds that stimulate your immune system to fight disease. It is also studied more than any other food for its anti-bacterial, anti-fungal, and anti-microbial properties. Remember, pathogens are one of the main contributors to chronic inflammation so eating foods that help to naturally keep them at bay is one way to fight inflammation at it's source! To get in your daily dose of garlic, try our: Asparagus & Shallot Tossed Quinoa, Apple-Sage Turkey Burgers with Garlic Aioli,  or our Lemony-Quinoa Risotto . Actually, we use garlic in most of our savory recipes since we love it so much:)
   
   
6. Walnuts - These healthy nuts have a good amount of  Omega-3 fats in them and have been found to help reduce blood clots and therefore lower your risk of heart attack or heart disease. Walnuts are also very high in Vitamin E, folate, and melatonin which are neuro-protective nutrients that help to decrease vulnerability to oxidative stress and enhance cognitive and motor function as we age. There are several new studies that show walnut consumption reduced prostate cancer cell growth by 30-40 percent and breast cancer cell growth by 50%.(*)Check out our:  Asian Walnut Lettuce Wraps, Strawberry Green Salad with Walnut-Hemp Clusters,  Rosemary-Walnut Chicken Salad Wraps, or our Walnut Pesto Chicken with Zucchini Noodles. 
   
   
7. Bone Broth - This medicinal broth contains highly absorbable forms of calcium, magnesium, potassium, phosphate, sulfur, and a variety of amino acids, as well as collagen, glucosamine, and condrointin. These nutrients support our immune system, calm and heal digestive distress, and nourish our musculoskeletal system just to name a few.  Check out my blog: How to Make Your Own Bone Broth  to get a regular rotation of this healing food into your diet! If you have an autoimmune disease, food allergies, or leaky gut, this food will nourish your body and help you heal!
   
   
8. Coconut Oil - We've talked ALOT about coconut oil on this blog, so its no surprise we are big fans of including this food into your diet! One thing to know about coconut oil is that it has been shown to help increase and boost the anti-inflammatory agents of other antioxidant loaded foods like turmeric for example.  In fact, because of its lipid fat content, it can help absorption and assimilation of most anti-inflammatory herbs and spices.  Plus coconut oil has anti-fungal and anti-microbial properties that can help you maintain a healthy gut micro-biome, which is where over 60% of your immune system is located! Make sure to choose organic, unrefined coconut oil to get the most benefits. I like to add 1/2 tablespoon to my morning tea or lemon water. It is also perfect for high heat cooking or to use in baking. Try our Raw Coconut Snack Balls or our Chocolate Macadamia-Coconut Smoothie. 

​
I'm sure this gives you plenty of recipes to get started with, but if you need more, we offer Anti-Inflammatory Meal Plans and Cookbooks that are packed with recipes that your whole family will love!

Thanks again for tuning in to this week's What's That?! Wednesday post. Our anti-inflammatory eating guidelines will continue into next week's post, so stay tuned for more information and inspired recipes to come!
~Billie

References:
1. University of Maryland Medical Center
2. Cancer News

Some of the most potent, anti-inflammatory foods on this earth are in the form of herbs and spices.  They can add loads of antioxidants, minerals, and vitamins to your meals plus they enhance the flavor profile as well:) Including these in your diet regularly can boost detoxification, help to stabilize blood sugar, combat oxidative stress and early aging, and lower inflammatory symptoms that cause pain, fatigue, and brain fog.  Adding herbs and spices to your meals is an instant nutritional and flavor upgrade for your diet without adding any calories!!

In today's What's That?! Wednesday post, I will share the top 8 anti-inflammatory  herbs and spices and  their health benefits, as well as give you several of my favorite recipes so you can easily and deliciously incorporate them into your diet! Eating a diet rich in anti-inflammatory foods is recommended for anyone suffering from a chronic illness, an autoimmune disease, Lyme disease, diabetes, or heart disease.  Inflammation is at the core of all of these illnesses and food can be the best and most potent medicine to bring you back to health! Check it out...

Top 8 Anti-Inflammatory Herbs & Spices:

1. Turmeric - This root and ground herb has been shown to inhibit the COX-2 enzyme that promotes swelling, stiffness, and pain and is much safer than using NSAID's that can cause damage to your gut lining and increase your risk of heart disease when taken regularly. Several studies also show that turmeric boosts brain-derived neurotrophic factor (BDNF) which can reduce the risk of degenerative brain diseases. BDNF is one of the items that has been found to be low or deficient in diseases like Alzheimer's and chronic depression. BDNF increases the growth of new neurons and helps to slow or prevent these inflammatory conditions.  This is my most favorite anti-inflammatory herb, I use it orally in the form of capsule curcumin for headaches and pain and include it into my diet daily.  Some of my favorite recipes are: Turmeric Spice Latte, Crockpot Turmeric Chicken Stew, and my Anti-Inflammatory Herbal Tea.  
   
   
2. Ginger - This common ingredient in Asian and Indian foods has been used for centuries for holistic healers worldwide. Perhaps what it is know for best is its anti-inflammatory effects on the digestive track. Ginger has been shown to reduce inflammation in your gut, relieve nausea and stomach aches,  and help with morning sickness.  A cup of ginger tea works wonders for this:) Reducing inflammation in your gut can help you become more regular and reduce your risk of colon cancer.  Additionally, a study out of The University of Georgia showed that ginger reduced muscle pain by 25% and helped  87% of participants alleviate pain related to their menstrual cycle. (*) To get ginger into your diet regularly, try my Anti-Inflammatory Herbal Tea,  Ginger Sugar Snap Peas, Sesame-Ginger Salmon, or my Chinese Chicken Salad.
   
   
3. Cinnamon - This lovely spice has been shown to be help stabilize blood sugar and reduce insulin resistance.  For this reason it can help to prevent diabetes and metabolic syndrome. (*)Plus its packed with antioxidants which help to reduce free radicals that break down the body and make you age faster. I love to use cinnamon in both sweet and savory dishes, try my Salty, Cinnamon Sweet Potato Fries or my Cinnamon-Spiced Chia Pudding.
   
   
4. Rosemary - This healing herb is one of my favorites - it's packed with many powerful anti-inflammatory agents, that have been linked to reducing inflammation in the muscles, joints, and blood vessels.  A study published in the International Journal of Neuroscience in 2003 linked rosemary to enhanced cognition and overall memory quality. (*) Very cool! Check out my Rosemary Chicken Salad Wraps for a great recipe that features this medicinal food.
   
   
5. Thyme - A study out of Japan showed that thyme, like turmeric,  inhibits and enzyme called COX-2 that plays a role in the body's inflammation process that produces the common side affect of pain. (*) In fact, most the pharmaceutical NSAID medications (non-steroidal anti-inflammatory drugs) actually work in the exact same way but often come with unwanted side effects like digestive distress. Try my Italian Chicken Sausage & Shrimp Cioppio or  Crockpot Roasted Turmeric Chicken to get in a good dose of thyme. 
   
   
6. Oregano - This herb is used often in Greek, Spanish, and Italian style meals.  Its potent antimicrobial benefits make oregano a great herb to add to your foods, especially if you are feeling like you are fighting off a virus or cold.  Oregano essential oil has been shown to be an extremely potent anti-fungal for killing some forms of candida and other fungus. (*) If you suffer from one of these, you should work with a Functional Nutrition Coach or another holistic, functional practitioner to learn how to take oregano oil safely and effectively and if it may be appropriate for you.  I do not recommend using oregano oil without consulting with a qualified practitioner first. The food version(fresh or dried) is much less potent and can be used safely in moderation with most people.  Check out my Herb Crusted Chicken Breast or my Easy Chicken Parmesan with Zucchini Noodles. 
   
   
7. Sage - This medicinal herb has been used for centuries among herbal healers to ease anxiety, depression, and symptoms of menopause like night sweats. It is also currently being studied for its use in treating Parkinson's Disease, another chronic inflammation driven illness that attacks the nervous system.  Sage has also been shown to help lower blood sugar in diabetics.  Try my favorite Apple-Sage Turkey Burgers or our Sausage & Sage Quiche with Sweet Potato Crust to help you incorporate sage into your diet. 
   
   
8. ​Clove - In one study, published in 2012, clove was shown to significantly reduce harmful oxidized LDL particles that increase your risk of  heart disease. (*)  Cloves also have anti-bacterial and anti-fungal properties which can help to kill bad germs and bugs in the throat, lungs, and gut.  Try my Chai Tea Latte to get in a dose of clove. This delightful, warm beverage is loaded with  medicinal properties and tastes like your favorite, coffee-shop version!

Which recipes sound best to you? Did you find this information helpful? I'd love to hear your comments:) Thanks for tuning into another What's That?! Wednesday post...I've got more Anti-Inflammatory Nutrition coming up on next week's edition. 
~Billie

*References:

1. Journal of the American College of Nutrition, 2012
2. Phytomedicine, 2009
3. Journal of Lipid Research, 2009
4. International Journal of Neuroscience, 2003 ​
5. Journal of Diabetes Science & Technology, 2010
6. Journal of Pain, September 2009

When it comes choosing to healthy oils, there are two important things to consider; the type of fat (pro-inflammatory vs. anti-inflammatory) and it's heating capacity.  Its very important to understand that anytime you heat  an oil, you risk overheating it past its smoke point, which can cause oxidation and lead to the formation of carcinogens and other unhealthy compounds that are toxic to consume.  

Additionally, the type of oil or fat you use is enormously important. Much of our food supply, especially processed and restaurant foods use harmful polyunsaturated oils that have a high ratio of Omega 6 to Omega 3 fatty acids like corn, soy, and sunflower oils.  These oils have a 54:1 to 71:1 ratio and current research clearly shows that it is this skewed ratio that may be one of the biggest contributing factors to the rising number of autoimmune diseases like morbid obesity, diabetes, fibromyalgia, Parkinson's, Alzheimer's and more. Check out our blog, Omega-6 & Omega-3 Fats for an Anti-Inflammatory Diet to learn more and see our recommendations on the healthiest  and most harmful choices in this category. 

Now that we've covered the two most important criteria for choosing a healthy oil, the rest of this week's What's That?! Wednesday post will walk you through my recommendations for the healthiest oil choices that can help to reduce inflammation and prevent disease. Plus several recipes to help you incorporate these oils into your diet...

Best For High Heat Cooking:

1. Organic, Unrefined Coconut Oil - This medicinal food is super versatile and good for you in so many ways. It can help to strengthen your immune system with its broad anti-microbial effects,  decrease your risk of heart disease, and stabilize your blood sugar.  It has a slightly sweet taste making it perfect for baking,  but it is also great for roasting, or sauteing because it is very stable at high heats, up to 425 degrees. 
   
   Check out our Raw Coconut Snack Balls , our Grain-Free Banana-Cinnamon Waffles, or our Balsamic Roasted Kabocha Squash. I also like to add 1/2 -1 tablespoon raw, unrefined coconut oil to my daily lemon water for additional detoxification, immune support, and fat-burning power! Be sure to choose a coconut oil that is organic, unrefined, and cold-pressed. 
   
   
2. Organic Ghee -  Ghee is clarified butter, which is butter that is processed by simmering it on low until most of the milk and and water evaporates and you are left with the pure fat.  For this reason, ghee is a good choice for those who are allergic or sensitive to dairy.  Ghee also has a 400 degree smoke point so it is a good choice for high-heat cooking, searing, and even frying.
   
   Try our Herb Crusted Chicken Breast for a mouthwatering meal that will become a family favorite! It's important to choose ghee made from grass-fed butter since butter from grain-fed cows is loaded with inflammatory fats and hormones that will drive up inflammation and increase your risk of disease. My personal favorite brand is Purity Farms Ghee, which is sold at most Whole Foods and natural food stores or online retailers like Thrive Market and Amazon.
   
   Both coconut oil and ghee are healthy saturated fats that help reduce inflammation and burn fat. To learn more about the healthiest choices when it comes to saturated fats, read our blog: 4 Sources of Healthy Saturated Fats!

Best for Medium-Heat Cooking:

1. Organic, Extra Virgin Olive Oil - This heart-healthy oil is loaded with antioxidants and healthy mono saturated fats. It has been shown to prevent cancer, heart disease, and diabetes. Olive oil is best used at room temperature but is also safe for medium-low heat saute cooking.  Extra virgin olive oil has a smoke point of about 320 degrees, so I would not recommend using  for any recipe that cooks at over 300 degrees. My favorite way to use olive oil is to drizzle some over some steamed veggies, as a base for my homemade salad dressings, or as a light saute oil for some veggies on the stove top over medium heat. 
   
   Try our Apple Cider Vinaigrette.  Or check out one of my favorite anti-inflammatory meals packed with healthy mono saturated fats, our Walnut Chicken Pesto with Zucchini Noodles. 

Best for No-Heat Cooking:

1. Organic Flaxseed Oil -  Flax oil actually has the very best ratio of Omega-6 to Omega-3 fatty acids, and is one of the most powerful plant foods on the planet.  It's been shown to fight heart disease, stroke, and cancer and can also help you to lose weight!  It is packed with fiber, protein, and loads of antioxidants and should be considered as a part of a anti-inflammatory diet. 
   
   Be aware that you can NEVER heat it, though, and it has to be stored in the refrigerator.  In addition to being amazing in salad dressings, it's great drizzled over steamed veggies or added to smoothies.​  An organic, cold-pressed, unrefined oil is best. 
   
   
2. Organic, Unrefined Sesame Oil - A good source of calcium and iron, this oil is a perfect way to flavor your dish...after you've cooked it that is. I like to drizzle it onto my steamed or blanched veggies or use it in a salad dressing. Try our Arugula & Carrot Salad with Sesame-Ginger Dressing. 

Thanks for tuning into this week's post...next week, we will continue the Anti-Inflammatory Diet theme. I will be sharing the Top 10 Anti-Inflammatory Herbs & Spices as well as several new recipes so you can get these medicinal foods into your diet with ease!

​~Billie

Unlike saturated fats, there is not much controversy around the health benefits of monounsaturated fats. Research shows that populations that consume high amounts of monounsaturated fats, like Greece and Italy,  have the lowest heart disease rates in the world. This is why many cardiologists have recommended the "Mediterranean diet" to their patients for several years now in order to reduce the risk of heart disease. In this week's What's That?! Wednesday post, we share the benefits of these healthy fats that go beyond an improved cardiovascular profile. 

Health Benefits of Monounsaturated Fats:

1. Help to lower your risk of heart disease & stroke. The American Heart Association agrees that monounsaturated fats help to reduce your LDL (bad cholesterol), heart attack and stroke by improvements seen in blood lipid profiles. (1)
2. Reduced risk of cancer.  Many studies are now showing that  toxic, polyunsaturated fats like industrial seed and vegetable oils (peanut, canola, sunflower, corn, etc) are fats that contribute to cancer cell growth whereas monounsaturated fats help to prevent cancer. (2)
3. Boost metabolism & stabilize blood sugar.  These healthy fats help to play a role in stabilizing blood sugar and improving insulin sensitivity. This helps to lower your risk of diabetes, improves fat burning ability, and decreases belly fat storage.  Alright! 
4. Assists to decrease joint and muscle pain. Diets higher in fat have also been shown to reduce joint pain from inflammatory and autoimmune diseases like rheumatoid arthritis, Lyme disease, and fibromyalgia.  (3)

Foods Highest in Monounsaturated Fats:

1. Extra virgin olive oil & olives - remember to choose organic, extra virgin, cold pressed olive oil as this has the most health benefits. Olive oil is best used at room temperature but is also safe for low heat saute cooking. My favorite way to use olive oil is to drizzle it some over some steamed veggies or as a base for my homemade salad dressings.  Try our Apple Cider Vinegrette. 
2. Avocados & avocado oil - Avocado oil is also best used cold in salad dressings.  Whole avocados are great on sandwiches, salads, burgers, or just on the side by themselves. Check out this simple and versatile avocado recipe: Avocado Boats. 
3. Macadamia nuts & macadamia nut oil - Raw, organic macadamia nuts are a delightful treat and loaded with monounsaturated fats. Try our Chocolate-Coconut Macadamia Shake for a little sweet treat that will fill you up and only has 4 grams of sugar and under 10 carbs per serving. 

Other nuts like almonds and cashews also have some monounsaturated fats, but the best and healthiest sources are those listed above.  I recommend 3-7 servings of total fat per day - monounsaturated, saturated, and omega 3 & 6 fats all combined. You want to get a little of each kind of fat into your diet each day.  You may also want to read our previous posts on healthy fats:

Omega-3 & Omega-6 Fats for an Anti-Inflammatory Diet
4 Sources of Healthy Saturated Fat

Hope you found this helpful and thanks for tuning in!
~Billie

Salads are a great way to add whole, nutrient-dense foods into your eating plan but its important to understand that not all salads are created equal! In fact most of the salads in mainstream restaurants are loaded with inflammatory fats and sugar.  When you see ingredients like: "buffalo", "ranch", "bacon", "crispy wontons", "candied walnuts", "dried cranberries", or "balsamic or raspberry vinaigrette", these salads are more likely to pack on the pounds and slow down your metabolism than boost your nutrition or help you lose weight. 

While this doesn't mean you have to stick to plain old boring mixed greens, it may mean you have to venture outside your comfort zone to try some new combinations.  A nutrient dense, entree salad can be an amazing addition to your diet and the good news is that we are experts at building them! Check out our simple steps below to build your own:

How to Build a Nutrient Dense Salad:

1. Think outside of iceberg and Romaine lettuce! Instead choose fiber packed greens like kale, chard, arugula, or cabbage.  These types of greens are loaded with antioxidants to boost your immune system and nutrients and fiber to fuel you through your day! A good entree salad will include 2-3 cups of raw greens. If the dark greens are intimidating to you, mix in some light greens to balance out the flavors.  You can also marinate dense greens like kale and cabbage in a little bit of dressing before serving. This will help break down the fibrous leaves and make them easier to eat.  We use this trick in our Kale Refresh Salad as well as our Chinese Chicken Salad. 
   
   
2. Get creative with your veggies.  Personalize your salad with 1 cup additional vegetables of choice. Adding other veggies gives you a variety of nutrients and flavors in your salads.  Use raw veggies or even cooked, leftover veggies and choose those that are in season or in your fridge to make it easy:) 
   
   
3. Make sure to include clean protein.  Eating enough protein at each meal will help boost your metabolism and ability to burn fat while reducing your appetite.  Some good choices are: 1/2 cup cooked quinoa, 1/2 cup cooked beans like chickpeas or black beans, 1-2 organic pastured hard-boiled eggs, 3 tablespoons hemp seeds (has 10 grams of protein plus healthy fats), or 4-6 ounces of cooked organic chicken, grass-fed meat, wild caught fish or seafood, or one small serving organic, high quality tofu. I always double 1-2 dinner meals each week that have a protein I can toss on salads for a quick lunch. Grilled or sauteed chicken breast or roasted wild salmon are my favorites!  Having cooked, clean proteins on hand saves lots of time and makes clean eating easy!
   
   
4. Add healthy fats!! Fats are essential to the daily functions of your body's metabolism. Without the right amount of fat, your body doesn't have the building blocks it needs to make some of your hormones - which can lead to hormonal imbalances that make you hold onto weight and crave sugar and carbs.  Fat is also necessary for healthy brain and nervous system function - essential fats are part of the "myelin sheath" coating of nerve cells that help to protect the nervous system and carry messages to your cells.  So don't be afraid of fat, just choose the right types of healthy fats . Some excellent choices for salads include: extra virgin olive oil, avocados,  raw walnuts, raw almonds, raw macadamia nuts, flaxseed oil, sunflower seeds, pumpkin seeds,  hemp seeds, or wild caught salmon.  Try our super versatile, Apple Cider Vinaigrette  for a salad topper. Or check out our blog, Fast & Easy Homemade Salad Dressing  to avoid store bought dressings that are loaded with inflammatory fats and sugar. 
   
   
5. Boost your fiber. Using dark greens alone will give you a nice boost of healthy, fiber based carbs to keep cravings at bay and steady your blood sugar.  Some of the foods listed in healthy fats and proteins are also great fibrous choices like: avocados, nuts and seeds, quinoa, and beans.  Check out our Sweet Potato & Quinoa Patty Salad with Creamy Thai Vinaigrette. 
   
   
6. Top with fresh herbs! Adding herbs can help to support healthy digestion and boost detoxification. The ones that are best to add raw are chives, cilantro, parsley, dill, or basil.  I also love rosemary and thyme. Try our Rosemary Chicken Salad Wraps or our Simple Detox Salad.

Thanks so much for tuning in to this week's What's That?! Wednesday post.  Feel free to share your favorite salad recipes with us or comment on the information posted below. 

In good health,
​Billie

This is a great, nutrient dense,  "base salad" recipe that I use often.  It's ingredients will help cleanse your gut and support your body’s detox pathways while keep you feeling full and satisfied! You will also get a nice boost of healthy fats from the avocado, olive oil, and sunflower seeds. Great on its own as a side salad or add almost any choice of clean protein on top for an entree salad.  I like grilled or sauteed organic chicken breast, wild caught salmon, or boiled wild caught shrimp.  

This salad is one of over 30 delicious, whole food recipes we have in our new 10 Day Sugar Detox eBook.  Boost your nutrition, increase your metabolism, and burn fat with this simple 10-day eating plan. This ebook also has two weeks of meal plans with "make-ahead" preparation tips and grocery shopping lists to save you time!

Simple Detox Salad (PRINT RECIPE):
Serves 4

Ingredients:
4 cups baby arugula
3 cups light greens (butter lettuce, romaine, etc), chopped
1-1 ½ cups coleslaw mix or shredded cabbage + 1 carrot, shredded
1 heaping ¼ cup parsley, chopped
2 green onions, minced
1 large or 2 small avocados, pitted, peeled, and chopped or sliced
¼ cup sunflower seeds

Apple Cider Vinaigrette:
4 tablespoons olive oil or flax oil
2 tablespoons apple cider vinegar
½ teaspoon sea salt
4-6 drops dark liquid stevia OR 1 tablespoon 100% pure maple syrup or raw honey

Directions:

1. Combine all salad dressing ingredients in a small mason jar or container, shake until well mixed and set aside.
2. Combine all salad ingredients in a big bowl.
3. Add ½ of dressing and toss well to combine or if using for leftovers, add dressing and avocados each time you have a serving instead of all at once.
4. Top with clean protein of choice if using as an entree salad. 

Enjoy & happy detoxing!
~Billie

As many of you know, Jennifer and I are not fans of "No Carb Diets" such as Traditional Atkins or Strict Paleo. While cutting your overall carb intake is one of the most popular ways to cut calories and lose weight - this approach will only work in the short term before metabolic imbalances start to derail your goals and halt your weight loss progress. The result of these imbalances are increased cravings for carbs and sugar, increased fat storage, and decreased ability to build strong muscles - when your body stays in this zone you get what is called weight loss resistance.

We see this often with people who have spent their whole life "dieting" and following the eat less, exercise more strategy. They are eating low fat and low carb and exercising 5 days a week but still not seeing results on the scale. Does this sound familiar? It did to me, in fact I was one of these people and over time I found that it was harder and harder to lose weight until I converted to a whole food based, anti-inflammatory diet that helped to balance my hormones and metabolism naturally.

When you achieve metabolic balance (hormonal balance) by eating whole foods in the right amounts at the right times of the day, including carbs, your cravings will disappear, you will start to burn fat, increase muscle, and consistently sleep soundly. Sound amazing?!

One of them most important pieces of an anti-inflammatory, hormone-balancing diet is nutrient dense, fiber based carbohydrates.  This week's What's That?! Wednesday post will help you understand which carbs fall into that category and how to incorporate them into your diet. 

Carbohydrates: Fructose Rich vs. Fiber Rich
A moderate carbohydrate diet focused on nutrient-dense foods rich in vitamins and fiber is what we typically advocate for most of our clients with some exceptions.** The type of carbohydrates we eat is key in reversing inflammation, regulating blood sugar, keeping your hormones in balance, and supporting a healthy digestion - all of which you need in balance in order to lose weight and maintain it without having to constantly resist strong cravings for sweets and carbs. Eating the right type of carbs also turns off your "fat storage hormones" like insulin and cortisol to help you burn fat and use carbs for energy for your muscles and brain- the exact combination of what you need to lose weight. But not all carbs are created equal - so which carbs are best? Check it out...its long, but packed with awesome information and free recipes.

"Friendly/Good" Carbs (Fiber Rich):
The most important thing to understand is that carbs are made up of fructose and/or fiber. Fiber is the part of the carb that we cannot digest and therefore it helps us to lose weight, remove toxins, improve regularity and support the immune system. Fiber filled carbohydrates are also called complex carbs or as we like to call them "friendly carbs/good carbs". Its important to understand, there are 3 types of fiber - soluble, insoluble, or resistant fiber. 

1. Insoluble Fiber  - does not dissolve in water and therefore helps to bind waste and toxins and escort them out of the digestive tract - helping you stay regular and toxin free. Carbs in the insoluble fiber category also help to stabilize blood sugar so that you feel fuller longer and keep mentally sharp. 
   
        Best Choices:  Green Vegetables (especially Cabbages, Kale, and Broccoli), Carrots, 
                                 Sweet Potatoes (skins on), Gluten Free, Whole Grains like Quinoa, Brown Rice, & Wild                                    Rice, Coconut, and Raw Almonds. 
   
   
2. Soluable Fiber - dissolves in water and feeds the healthy bacteria in your gut. This type of fiber also plays a huge role in reducing cholesterol and lowering abdominal fat storage. 
   
      Best Choices: Flaxseed, Chia Seeds, Gluten Free Whole Rolled Oats or Steel Cut Oats, Lentils,                                             Garbanzo  Beans (Chickpeas) and Blackberries.
   
   
3. Resistant Fiber - a relatively new term in nutrition, carbs that fall into this category have a type of fiber that is actually digested by the good bacteria many hours after consumption. We call these "slow, low carbs" because they digest so slowly, they tend to have minimal/low insulin response. This type of fiber is also the least aggravating for people who have SIBO or IBS because it can act like a pre-biotic since its only digested by the good bacteria. Resistant fiber may also be the best choice for those suffering from adrenal fatigue or imbalances because it creates little to no insulin response - thus stabilizing your blood sugar and supporting a healthy cortisol curve. 
   
         Best Choices: Boiled and Cooled Potatoes (skins on), Unripe (Green) Bananas, and White Beans like                                    Great Northern, Cannellini or Navy Beans. 

"Bad Carbs" (Fructose Rich):
Fructose is a simple carb that is processed by the liver - too much fructose and the liver has to work overtime. When the liver is overtaxed, insulin gets releases to help clean up the blood glucose and as we know, insulin is a fat storage hormone. So instead of sending glucose to your muscles for energy, increased insulin sends it to your fat for storage. This leads you to gain weight, feel tired and fatigued (ever experience an energy crash after consuming an indulgent dessert?), and mentally sluggish. To make matters worse, your body responds to this by increasing its cravings for these same, fructose-rich foods, perpetuating the cycle of food addiction, overeating, and obesity. 

            Worst Choices for "Fructose Rich Carbs" : High Fructose Corn Syrup, Sugar, Processed White and                            Wheat Flours, Processed Corn, Pre-Packaged "Low-Fat"/"Diet Foods" (they replace carbs with sugar),                      Pre-Packaged Snacks and Treats, Baked Goods, and Cereals. These types of carbs give carbs a bad                        name and should be avoided completely or highly limited. 

           Best Choices "Fructose Rich Carbs": Berries (lowest sugar), Apples, Bananas, Grapefruit, Pomegranates,                     Kiwi, Peaches, Pears, Plums, Mango, Pineapple, Melons, and Oranges. If you are trying to lose weight                       keep these fruits down to 1/4 cup/day and pair them with some greens. 

Focusing on the right carbs is one of the most important changes to your diet you can make. If you feel overwhelmed, start by changing ONE meal - breakfast -  the most important meal of the day! Swap your toast, bagel, croissant, muffin, pastry, granola or cereal for a Simple Green Smoothie and use an unripe banana to help ward off hunger and cravings and keep your energy up. 

Need a Little More Guidance? 
We offer a few functional nutrition coaching services to help you boost your nutrition, reverse food addiction, and help balance your hormones so that you can lose weight without cravings and without sacrificing taste! Check out our Metabolic Recovery Program. 

Or to schedule a free 15 minute phone consultation, email us here, and we will spend 15-20 minutes on the phone with you and give you a couple tips to get you started in the right direction!

"Friendly Carbohydrate Recipes":
Kale-Apple-Carrot Slaw with Apple Cider Vinaigrette
Quinoa-Zucchini Patties with Tzatziki Sauce
Sweet Potato Chips
Asparagus & Shallot Tossed Quinoa
Sweet Potato & Quinoa Patties with Creamy Thai Vinaigrette
Kale Refresh Salad with Tahini Dressing
Baby Red Potato & Green Bean Salad with Lemon-Dill Dressing

We are big fans of friendly carbs (as you can tell) and offer many more recipes on our blog and even more recipes inside our Monthly Meal Planning Membership. If you are looking to balance carbs, lose weight, and cook some delicious food in the process - check out our Anti-Inflammatory Meal Plan. 

Adios faithful readers. In good health,
Billie & Jen

**Exceptions may include women who are pregnant or breast feeding, high-intensity athletes, and those with certain fungal infections or chronic candida. Another exception would be those on short term (2-4 week) detox or elimination diets. 

You may also like our new 10 Day Sugar Detox eBook. A great 10 day eating plan packed with friendly carbohydrates, clean proteins, and healthy fats. ​

This week's What's That?! Wednesday post is the third in our series on the topic of sugar. With so much contradicting information out there, it can be difficult to weed through the fiction and understand what sweet foods are safe or at least acceptable in small quantities in our diets. 

I can tell you from my own experience and from working with my clients on sugar addiction,  the answer to this question will vary significantly from person to person. Keep in mind each person has their own unique biochemistry and therefore, our bodies will each respond in slightly different ways to different types and sources of sugar - even "natural" sugars. 

One sensible way that everyone can add a touch of sweet to your diet is through eating some low-glycemic fruits and vegetables that are naturally sweet. Try organic berries, apples, bananas, goji berries, raw coconut, cacoa, carrots, sweet potatoes, squashes like pumpkin or butternut, or some fresh, organic corn.

A good serving size is 1/2 cup of low-glycemic fruits each day paired with some protein, fiber, and/or fat to help slow down your body's sugar response and keep additional cravings for more fruit at bay. Examples: apple slices with raw almond butter, berries in a smoothie with an avocado and/or some plant based protein powder, 1/2 of a sweet potato with some grass-fed ghee or coconut oil, then sprinkled with cinnamon, or try our Banana Protein Pancakes. 

When you do decide to eat some sugar outside of these sources, we recommend that you go with a natural sugar choice and stick to only one serving. Avoid products like cane sugar, brown sugar, and high fructose corn syrup that have been highly processed and refined and contain toxic, GMO ingredients that can drive up inflammation.

Choose something that is organic, similar to its natural form, and minimally processed. Here are our top 4 recommendations that meet those criteria best in our opinion...

4 Natural Sweeteners We Recommend:

1. Honey - While its fructose:glucose ratio is similar to high fructose corn syrup, this natural sweetener from honey bees is also hailed as being a powerful medicinal food. Several studies are showing that raw honey has potent anti-inflammatory properties that can help to increase antioxidant levels like Vitamin C and glutothione reductase which both help support our bodies natural detoxification pathways. There is also some interesting data that honey has anti-bacterial capabilities as well, one study showed that raw honey helped to reduce the duration of acute gut bacterial infections in children. (1, 2)
   
   Raw honey is also packed with some protein, trace minerals, flavanoids, and a bit of fiber to slow down delivery of sugars.  We recommend choosing a raw, organic honey; this form will have the most enzymes and nutrients available since it has not been heated. A good serving size would be 1 teaspoon of honey which is about 5.6 grams of sugar. If you are someone with a fructose intolerance or insulin sensitivity, this natural sweetener may not be the right choice for you. Try using honey in our: ​Honey Hot Cocoa, Lemon-Berry Tart Cookies, or our Dark Chocolate Drizzled Coconut Macaroons.
   
   
2. Coconut Sugar - This natural sweetener is made from the nectar of coconut palm blossoms, the nectar is collected, then heated slowly until it dries out and caramelizes. Then it is pulverized into the a brown powder that has a similar consistency and color as brown sugar. We like coconut sugar because it sits lower on the glycemic index at a score of 35 compared to sugar, honey, or agave that score between 65-75. This makes coconut sugar a good choice for some diabetics or for those that have a sensitive blood sugar/insulin response. Another great benefit is that coconut sugar can be used in recipes as a 1:1 replacement for regular sugar. Try our No Bake Berry Crumble or our Mexican Chocolate Cream Pie that both use this sweetener.
   
   
3. Maple Syrup - Is made from the sap of sugar maple trees that has been boiled down into a syrup. This option is lower on the glycemic index than regular cane sugar and has a favorable fructose:glucose ratio. This is very important for those with gut issues like candida or those with fructose intolerance.  We recommend always choosing 100% pure organic, maple syrup since those that are not organic are often processed using formaldehyde pellets - SCARY! Grade A or B is fine, as long as its 100% pure organic. Check out these awesome recipes that use maple syrup: Banana-Coconut Oatmeal Chip Cookies, Dark Chocolate Almond Butter Cups, or our Ginger-Almond Granola.
   
   
4. Stevia - This sweet plant, know as Stevia Rebaundiana, is mostly found growing in South America. Its leaves are the sweet part and has been traditionally used by native cultures in its raw leaf form to sweeten meals and beverages.  Most of us see stevia at our grocery stores today in powdered and liquid forms - we prefer the liquids. This sweetener is calorie-free since it cannot be metabolized by our digestive track so its a great option for those who cannot tolerate any sugar at all. Several studies have shown that stevia has antioxidant and anti-diabetic effects that may help to improve blood sugar control. (3) There are also several studies underway that are showing that stevia may also be a powerful anti-bacterial food. In fact, this hits close to home for me as these properties are currently being studied in relation to eradicating the bacteria that causes Lyme disease. (4) Check out our: Turmeric Spice Latte or our Cinnamon-Spiced Chia Pudding for a couple recipes that use stevia. 

Also, if you missed the first two weeks of this series on sugar, check out our posts: 10 Tips to Get Rid of Sugar Cravings and 6 Reasons to Avoid Artificial Sweeteners to get caught up!

If you liked this blog, you may also like our new eBook, 10 Day Sugar Detox Diet, over 30 recipes that are low in carbs and sugar free plus 2 (5-day) meal plans with make-ahead tips and grocery shopping lists to save you time!

Stay tuned for next week when we cover: 5 Sources of Hidden Sugar in Your Diet. Until then, take care friends!
~Billie

References:
1. Department of Nutrition, University of California, Davis, March 2003
2. BR Med J: Clinical Res. Ed, June 1985
3. Department of Applied Nutrition, Defense Food Research Laboratory, March 2013. 
4. European Journal of Microbiology and Immunology, December 2015.

With obesity continuing to skyrocket each year, doctors are now estimating that this is the first time in history that our children will have a shorter average life span than their parents. Think on that for a minute...

There is no doubt that one of the main culprits to this epidemic is the increasing amount of sugar in our diets! In fact, the average person in 1850 living in the US would only consume 1 pound of sugar each year compared to today's average American who eats 150 pounds of sugar a year!! WOWZA!! 

While this insane increase in sugar consumption is largely to blame for our current health crisis, many conventional medical and nutritional practitioners have overlooked the role artificial sweeteners play as a potential driver for this epidemic. 

So in this week's What's That?! Wednesday post we discuss the dangers of artificial sweeteners and give you six very good reasons to completely remove them from your diet.

Strong evidence, from numerous studies, shows that artificial sweeteners are highly addictive chemicals (not real food) that rewire your brain chemistry, decrease your metabolism, and make it very, very difficult to lose weight and burn fat. Some of these studies show that these sweeteners can increase your risk for weight gain, pre-diabetes, type 2 diabetes, and cardiovascular disease as much as regular sugar. So while manufacturers love to position these products as "guilt-free", "healthy" alternatives, the reality is they are doing more damage to your health and your weight management than you know!

6 Reasons to Avoid Artificial Sweeteners:

1. Artificial sweeteners are highly addictive! In fact, a study done in 2007 on rats showed that when given the choice between artificial sweetener and cocaine, the rats always chose the artificial sweetener! They even did this same test with rats that were previously programmed to be cocaine addicts and they still picked the artificial sweetener over the cocaine. (1) So, if you are someone that drinks diet sodas and finds this habit hard to kick, you are right - it is addictive stuff! 
   
   
2. Artificial sweeteners actually increase cravings for sugar & carbs! These sweeteners actually trick your taste buds into thinking your body is receiving sugar. Two important things happen at this time, first dopamine, a neurotransmitter that stimulates "happiness & reward", is released (there is that addictive component) and secondly a hormone called leptin is released which is a hormone that regulates your appetite and cravings. The problem here is that your body gets the "message" that you've received sugar, but when no sugar or calories come, leptin stays activated and it's message is "feed me...I'm hungry". This is where you experience increased cravings for carbs and sugar especially.(2, 3)
   
   
3. Artificial sweeteners decrease your metabolism, making it difficult to lose weight and burn fat. These sweeteners can often be 100-1000 times more sweet than real sugar which plays yet another "trick" on your body. When your brain gets a signal that there is a lot of sugar on board, insulin is released to clear the "sugar" from your bloodstream. When you consume artificial sweeteners or sugar each day, this not only contributes to insulin resistance which we will discuss below, but it also tells your metabolism to "store fat" instead of "burn fat". One study showed that rats who were fed artificial sweeteners put on 14% more body fat within a 2 week period! Yikes...these hormonal miscommunications all contribute to a decrease in metabolism and makes it very, very difficult to lose weight and keep it off! (3, 4, 5)
   
   
4. Artificial sweeteners increase you risk of obesity, pre-diabetes and diabetes. A large study done over 14 years including over 67,000 women participants showed that women who drank only 1 diet soda a week had a 33% increased risk for type 2 diabetes.(5) If that's not enough to convince you, a very cool study published recently in 2014 showed that there is a direct correlation between consuming artificial sweeteners and developing elevated blood sugar levels.  In this study those people who were regular users of these artificial sweeteners showed elevated levels of HbA1C, which is a long-term measure of blood sugar, compared to those who never or very rarely used artificial sweeteners. This same study also had 7 non-users begin using artificial sweeteners every day for 7 days. In just one week, 4 of the 7 had significant disturbances in their blood glucose levels and a few of them became "pre-diabetic" within just a few days! (4)
   
   
5. Artificial sweeteners adversely affect your "gut microbiome" which can lead to chronic inflammation. In the same study referenced above, researchers were clearly able to point towards the changes in the gut microbiota as the "mechanism" for the glucose disturbances. The data shows that artificial sweeteners killed some of the good gut bacteria and allowed the "bad gut bacteria" to proliferate. These bad gut bacteria can alter increase cravings for hunger and clearly alter your body's ability to maintain a healthy blood glucose level. (4). These same bacteria can also increase digestive distress like constipation, bloating, gas, diarrhea, and nausea. Plus since over 2/3 of our immune system resides in the gut, when the gut microbiome gets altered negatively in this way, so does the immune system's ability to respond swiftly and accurately to invaders and toxins. Numerous studies now clearly show that this disturbed gut microbiota are also the reason for the increase in food sensitives and autoimmune diseases like fibromyalgia, rheumatoid arthritis, MS, Hashimoto's, lupus, Parkinson's, Alzheimer's and many more.
   
   
6. Artificial sweeteners put you at a greater risk for certain types of cancer. We also know that some of these chemical sweeteners have ban banned from being used in other countries. Canada banned sacharin "sweet and low" in 1977, because of the strong evidence between artificial sweetener consumption and an increased risk for cancer. (6) In fact the FDA used to require a "warning label" on foods that contained sachrin but of course the deep pockets of the food industry were able to lobby for this to be reversed. Damn them!

Artificial sweeteners can be found in over 8,000 food products currently on the market in the US alone, so we highly recommend that you read labels very closely for these ingredients. The biggest culprits include: diet sodas, chewing gum, low-fat and sugar free yogurts, sugar or fat free coffee creamers, low-fat and sugar free diet foods of any kind including "fat free" or "low calorie" salad dressings, condiments, snacks, and sweets.

The names of these sweeteners include: Aspartame, Equal, Nutra-Sweet, sucralose, Splenda,  sacharin, Sweet & Low, sugar alcohol, glycerin, maltitol, sorbitol, and xylitol just to name a few popular ones. For a much more complete list of artificial sweetener names, click here. 

Lastly, most important thing you can do is to avoid processed and packaged foods and eat a diet of real foods with plenty of fresh produce. It is also helpful to purge your pantry, fridge, and freezer to get rid of these temptations in your house. Remember, you have to treat this like it is...an addiction!

If you need some more, clean, low-carb and naturally sugar-free recipes infused into your weekly eating plan, check out our new eBook, 10 Day Sugar Detox! It has over 30 real food recipes that are delicious and easy to make and will help you decrease the amount of sugar, hidden sugars, and artificial sweeteners in your diet! It also comes with 2 (5-day) meal plans with a "make-ahead" plans and grocery shopping lists to save you valuable time and energy! This eBook can help you boost your metabolism, get rid of sugar cravings, and lose some weight!

You may also find our blog,10 Tips to Get Rid of Sugar Cravings, helpful as you make this transition. Plus, in the next edition of What's That?! Wednesdays, we will give you a breakdown on the different sugar sources from real food, which are the best choices, and which to avoid! Stay tuned friends...

In good health,
​Billie

References:
1. PLOS ONE, Intense Sweetness Surpasses Cocaine Reward, 2007
2. Physiology & Behavior, 1988 & 1990
3. Journal of Biology & Medicine, 2010
4. Nature, 2014
5. American Journal of Clinical Nutrition, 2013
6. Schwartz, GR. Aspartame & Breast Cancer & Other Cancers, 1999

One of the most common things I hear from the clients I work with is, "I have such strong cravings for sugar and carbohydrates." or "...if I could just get rid of these sugar cravings, I think I could follow through on my healthy eating plan."

If this resonates with you, you are not alone. In fact research shows that the average American eats between 3 and 5 pounds of sugar each WEEK! Holy cow! Back in the 1800's, people would eat only 10 pounds of sugar a YEAR!

The USDA estimates that most of this sugar comes from processed and pre-packaged foods that contain refined sugar as well as sugar loaded beverages like: soda, fruit juice, cakes, cookies, and candy. A study in the American Journal of Clinical Nutrition proved that the refined sugar found in these foods was just as addictive as cocaine or heroin. 

When you eat sugar, your brain releases tryptophan, a precursor to serotonin, which is a neurotransmitter that acts as an anti-depressant and makes you feel good and happy. But that feeling only lasts a little while until the body crashes from the sugar high. So in order to increase serotonin and help you feel better again, your body signals cravings for MORE sugar!

This vicious cycle is not your fault, these foods are crazy addictive, but that doesn't mean that you have to stay on this crazy sugar ride forever. There are some simple steps you can take to get rid of this addiction, check out this week's What's That?! Wednesday post for...

Top 10 Tips to Get Rid of Sugar Cravings:

1. "Crowd out" the processed foods and sugar by eating REAL FOOD! The bottom line here is that processed foods are sugar loaded fake foods that increase your cravings for sugar. Avoid the "middle isles" of the grocery store where these foods are featured and shop the "outside" edges of the store where the fresh vegetables & fruits clean proteins, and real, whole foods are usually located! 
   
   
2. Include clean proteins and healthy fats with EVERY meal.  Getting enough protein and healthy fats at each meal will help keep those cravings at bay. Shoot for 4-6 ounces of clean proteins-wild caught fish and seafood, organic, pastured chicken and turkey, bison, and grass-fed beef are all good choices. Include 1 serving of healthy fats with each meal like: 1 tsp coconut oil, 1 tablespoon olive oil, 1/2 of an avocado, 2 organic pastured eggs, or 1-2 tablespoons nuts or seeds that have a healthy balance of omega 3's). Check out our blog, Omega-6 & Omega-3 Fats for a Healthy Diet, to learn more about what to include and exclude.
   
   
3. Rethink Breakfast - Choose protein, fiber, and healthy fats for breakfast! Choosing carbs for breakfast (like cereal, wheat toast, bagels, doughnuts, pastries, pancakes, waffles, etc) will spike your blood sugar, which will cause your body to release insulin, a "fat storage hormone" which also causes cortisol to plummet leaving you feeling slow and fatigued. This sets you up for increased sugar and carb cravings the rest of the day. Instead try a green protein smoothie, some organic, pastured eggs, or even a salad or soup. Head over to our blog,  5 Steps to Make the Perfect Green Smoothie to get some great recipes with the right combination of nutrients that will keep those cravings away! Or try our Seasonal Vegetable & Quinoa Frittatas - a great, nutritious breakfast!
   
   
4. Focus on eating "healthy carbohydrates" instead of "no carbohydrates" - We suggest including a little bit of fiber based carbs at each meal (1/4 cup to 3/4 cups) to help keep your blood sugar stable and insulin turned off. Eating a no or low carb diet and/or relying on "diet foods" can lead to metabolic imbalances that will increase your body's cravings for sugar. Focus on swapping your "white carbs" like rice, pasta, bread, and cereal for "brown carbs" like brown rice, quinoa, and sprouted grain breads.
   
   Check out our blog, Good Carbohydrates vs. Bad Carbohydrates, to learn more about "good - fiber based carbs" and to get a list of the best choices in this category as well as the types of carbs to avoid and how many carbs to have at each meal. 
   
   
5. Boost your intake of organic, green, leafy vegetables.  - Not only do green leafy vegetables have tons of fiber, they also contain powerful anti-oxidant benefits that fight inflammation, regulate digestion and support your immune system - all of which you need working well in order to balance hormones and keep those cravings away! Plus, greens help escort excess hormones out of your body through your waste along with other toxins that may slowing down your metabolism and increasing cravings for carbohydrates. We recommend 1-2 cups minimum with each meal or 3-6 cups of non-starchy veggies per day!
   
   
6. Know your temptations and keep them out of your house and workplace. Everyone has their vices, so get rid of yours! Empty out your pantry, fridge, freezer, car, purse, backpacks, and desktop candy dishes of all the processed foods that are keeping you addicted. Just don't buy them or keep them around!
   
   
7. Ditch artificial sweeteners & "diet foods". "Fat-free" and "sugar-free" foods as well as diet sodas use artificial sweeteners to replace the fat or sugar that has been removed. Several large scale studies point to the science that clearly shows that these fake sugars actually slow down your metabolism, increase your body's insulin production, increase fat storage, and keep you overweight and craving sugar! These are toxic substances that are not real foods - so avoid "diet" everything! We will expanding on this topic on next week's What's That?! Wednesday post so stay tuned and subscribe here if you are not already a part of our community!
   
   
8. Exercise both your mind & body. Physical exercise and movement helps the body metabolize glucose and sets your body up to crave real, nutritious foods like clean proteins, fibrous carbs, healthy fats, and non-starchy vegetables. Try shooting for 5,000-10,000 steps a day and a couple days a week of strength or interval training as a starting place. 
   
   Likewise, a busy mind that is focused on something you love doing, are passionate about, or that makes you happy will also keep your cravings at bay. These activities release "happy" neurotransmitters in abundance so that your body isn't looking towards sugar fill that void! 
   
   
9. Make sleep a priority! Try to go to sleep and wake up at the same time each day to support your body's natural circadian rhythm. When this natural cycle is disrupted, hormones get out of balance, especially cortisol and insulin and you guessed it...your body sends signals to increase sugar and carbohydrate intake. Not cool! Focus on getting 7-8 hours of quality sleep each night. 
   
   
10. Consider food sensitivities as a source of cravings. Those with food sensitivities can often experience intense cravings for the very foods that are making them sick. We see this often is those who are sensitive to gluten, dairy, and soy. Once they remove these items from their diet, their cravings diminish significantly. If you'd like help evaluating whether this is an issue for you, we offer a couple programs that can help you. Check out our Elimination Diet Programs here.

If you found this post helpful, stay tuned next week when our new eBook, 10 Day Sugar Detox Diet, goes on sale Wednesday, January 27th! This book is packed with over 30 real food, sugar free recipes that you and your family will love! I've even included two (5-day) meals plans with shopping lists to help you incorporate the recipes into your daily life with ease!  I really love how this eBook turned out and I know you will love it as well!

You can even enter to win 1 of 4 free 10 Day Sugar Detox Diet eBoooks that we will be giving away to our community next week. Click here to learn more and enter to win!

Thanks for tuning in and I look forward to connecting with you next week!
​~Billie

Those of you who know me or have worked with me as your health coach know that turmeric might just be my favorite medicinal food - and for good reason! Not only have I experienced its powerful anti-inflammatory effects myself and with many of my clients, but there are several large scale, quality studies that clearly demonstrate its potent medicinal benefits. 

Curcumin is the active, medicinal ingredient in turmeric root, a root that is bright orange, has spicy and sweet notes and looks similar to ginger root. It has been used in Asian cultures for over 5,000 years to treat an array of inflammatory conditions. Remember that inflammation is the body's response to injury or invasion and while some inflammation is necessary to ward off pathogens and repair damaged cells, inflammation can become damaging when it continues long term and when the body inappropriately sends the immune system to attack its own tissues. These inflammatory diseases include: heart disease, IBD & IBS, rheumatoid arthritis, lupus, multiple sclerosis, cancer, diabetes, Alzheimers, fibromyalgia, and Lyme disease-just to name a few.  

In this week's What's That?! Wednesday post, I'm super excited to share some of turmeric's/curcumin's many health benefits that can help to prevent and/or treat some of the top inflammatory diseases of our time. I'll also give you some ideas of how to incorporate this medicinal root into your diet with ease! 

Health Benefits of Turmeric/Curcumin:

1. Reduces Joint & Muscle Pain & Swelling - Curcumin contains more than 2 dozen anti-inflammatory and anti-oxidant compounds and research indicates that it is more effective than several prescription or over the counter medications including aspirin, ibuprofen, Motrin, and even steroidal medications.  Some of these compounds reduce free radical damage as well as inhibit the COX-2 enzyme that promotes pain, swelling, and stiffness and has proven to be helpful in the management of arthritic conditions. Another plus is that curcumin has no known side effects, so compared to its western medicine counterparts like NSAID's and steroids, it doesn't damage the lining of your gut or increase your risk of heart disease. 
   
2. Helps to Prevent Cancer- Several studies show that curcumin has anti-cancer benefits and can block the formation of special cancer promoting enzymes and proteins that feed and spread cancer. It has been demonstrated to kill certain cancer cells, reduce tumor sizes, and help to prevent cancer from spreading and growing. Data suggests it may be most helpful in preventing and treating breast, colon, and skin cancers. 
   
3. Improves Detoxification - Curucmin was shown to raise the levels of two very important liver detox enzymes (glutothione-S-transferase and UPD glucuronyl) which enhance the body's ability to detoxify. Without the body's detox pathways running optimally, pathogens, toxins and waste make a home in our body and promote inflammation and disease. 
4. Protects the Cardiovascular System - Research indicates that curcumin can prevent the oxidation of cholesterol that damages blood vessels and prevent build up of plaques in the arteries that can lead to heart attack or stroke. Homocysteine is considered to be a risk factor for heart disease, and curcumin is also a good source of Vitamin B6 which is needed to keep homocysteine levels from getting too high.   Curcumin can also be safer than stain drugs like Lipitor which increase your risk for kidney and liver damage. 
   
5. Reduces Symptoms of Gastrointestinal Diseases - Not only does turmeric stimulate the production of bile to assist in fat digestion, but its anti-inflammatory properties can help heal painful and debilitating digestive diseases like Chrons, ulcerative colitis, IBS, and leaky gut.  Typical medications used to treat this disease can help to reduce the pain, but often come with the unwanted side effect of damaging the intestinal lining over time - which makes these conditions progressively worsen. Your gut lining is your body's first line of defense in your immune system  and when it becomes damaged it can lead to a leaky gut and multitude of other health complications. Curcumin has been shown to decrease inflammation in the gut and support the growth of good bacteria that support and improve our digestion and protect our immune system.
   
6. Prevents & Treats Diabetes - A study published in 2009 from Auburn University showed that curcumin is 400 times more effective than metformin (a popular diabetes drug) in activating AMPK which improves insulin sensitivity and can help to reverse type 2 diabetes. 400 times!!!??!!....WOW...that is food as medicine at its best right there! Curcumin has also been shown to reduce or slow down the onset of complications from diabetes like neuropathy, heart disease, and retinopathy. 
   
7. Protects Against Alzheimer's & Other Degenerative Brain Diseases - Several studies show that curcumin boosts brain-derived neurotrophic factor (BDNF) which can reduce the risk of degenerative brain diseases. BDNF is one of the items that has been found to be low or deficient in diseases like Alzheimers and chronic depression. BDNF increases the growth of new neurons and helps to slow or prevent these inflammatory conditions. Curcumin has also been shown to cross the blood-brain barrier and clear the amyloid plaques that are associated with Alzheimers disease. 

How to Buy, Supplement, & Cook with Turmeric:
Ground turmeric can be found in all grocery stores and fresh turmeric root can be found in natural foods stores and some mainstream grocery chains. It is a root spice that looks similar to and usually located near the fresh ginger root. 

You can buy turmeric or curcumin supplements at most natural food and vitamin stores. Look for one that is made from organic ingredients and contains at least a small amount of black pepper to improve absorption. You can also swallow a few whole black peppercorns with your supplement to enhance the effect. Take these with a meal that includes fat and look for a supplement that is between 250 and 500 mg. Take 1-3 times daily depending on your health concerns. Turmeric can interfere with anti-coagulants and some non-steroidal anti-inflammatory drugs so always consult your physician before adding this supplement to your routine. I like Gaia Brand: Turmeric Supreme.

Get lots of this golden root into your diet as well - turmeric can be added to many more dishes than just curries which are typical. Try adding it to other soups and stews, casseroles, sweet potatoes, roasted vegetables, eggs, organic chicken and teas.  Jen and I use turmeric in many of our recipes, so consider our Anti-Inflammatory Meal Plans to help you boost your intake of this healing spice! Here are a few recipes for you to get started in your exploration...

Enjoy!
~Billie

Turmeric tea is a standard and popular beverage throughout Asian and India -  often called "golden milk", this super delicious beverage is loaded with anti-inflammatory properties and perfect with those suffering from inflammatory related diseases. I make sure to get a hefty dose of turmeric in everyday to manage my symptoms while battling Chronic Lyme Disease - I find that it helps reduce pain and swelling, clear a "foggy" brain, and boost my body's ability to detoxify. You can head on over to our blog, 7 Health Benefits of Turmeric, to learn more about this.

About 8 months out of the year, I crave a warm beverage in the late morning or afternoon and I've found this to be the perfect choice for me! Typical lattes contain 10 or more grams of sugar or artificial sweeteners and this latte comes in under 1 gram if you use stevia (which I use and recommend).  I started experimenting with "golden milk" recipes about a month ago and combined several elements of a few recipes to come up with this recipe. It is absolutely my new favorite beverage and acts more like a dessert or sweet snack for me! Not only does it have under 1 gram of sugar, but it has a rich and creamy flavor that makes me feel like I'm having something similar to a chai tea latte. I'm confident you will enjoy it as well!

This recipe uses a turmeric paste that you make and store in the fridge. Turmeric is absorbed better if you couple it with a small amount of black pepper and add some coconut oil since turmeric is fat soluble - this is why I like using the paste!

Turmeric Spice Latte (PRINT RECIPE)
Serves 1

Ingredients:
1 ½ cups unsweetened non-dairy milk of choice (I like coconut or vanilla almond)
½ - 1 teaspoon turmeric paste*
¼ teaspoon ground cinnamon
¼ teaspoon ground ginger
½ teaspoon pure vanilla extract
4-6 drops liquid stevia or ½ teaspoon honey or agave (using honey or agave adds 2.9 grams of sugar)

Turmeric Paste*:
3 tablespoons ground turmeric
3 heaping tablespoons coconut oil
½  teaspoon ground pepper
¼ cup filtered water

Directions:

1. Make the turmeric paste if it’s not already made by combining all ingredients into a small saucepan over medium heat until coconut oil is melted. Whisk together well and store in a glass airtight container in the fridge.
2. To make the latte, combine latte ingredients in a small saucepan over medium heat and whisk to smooth out spices. Allow to heat to desired temperature, then whisk again.
3. Pour into a mug and enjoy!

*Store paste in the fridge for up to 2 weeks. I recommend using a glass jar for storage as turmeric is likely to stain your plastic ware.

In good health,
~Billie

**Recipe inspired by both Andrea Nakayama's Turmeric Tea (www.replenish.pdx) and "Golden Milk Turmeric Tea" from www.happyhealthymama.com. 

The holiday season is filled with temptation after temptation when it comes to food and drinks! Everywhere you turn there is another box of fresh baked goodies or a candy bowl filled with your favorite treats! Not to mention the many social gatherings you look forward to this time of year that often revolve around rich foods and make it super easy for us all to overindulge a bit. 

Many of us say to ourselves, myself included, "I'm so good all year long! I deserve this!" But it turns out that while giving yourself "time off" from your healthy diet for "good behavior" seems like an easy justification in the moment, its more difficult to justify the 5 extra pounds staring back at you from the scale on January 1st! UGH! Not a great way to start a new year, right?!

You've worked hard to eat healthy all year long, end the year strong and full of pride! Don't worry about losing weight during the holiday season, just focus on maintaining it. In this week's What's That?! Wednesday post we want to help you stay on track with your diet this holiday season and avoid the "holiday bulge" with these simple tips:

7 Tips to Eat Healthy During the Holidays:

1. Plan ahead. Make sure to stick with your normal healthy eating routine, plan your meals, shop on your day off, and get some food cooked and prepped in your fridge. The holidays are a busy time, so make the most of your time in the kitchen by choosing easy, quick meals or even crockpot meals that can be easily doubled or tripled. Foods like soups, stews, chilis, sauces, and casseroles can all easily be doubled or tripled - either freeze the extra for a quick meal down the line or use leftovers for healthy packed lunches. Or freeze raw burgers and patties, and used leftover cooked meats on your salad for lunch! Try our Curried Sweet Potato Soup or Italian Shrimp & Sausage Cioppino or our Apple-Sage Turkey Burgers or Salmon Burgers.
   
   
2. Bring your own healthy dish or snack. If you've been invited to a social gathering, ask the host or hostess what you can bring and volunteer an idea or two from a list of dishes you know are on your eating plan. This way, you will always have at least one dish at every party you know you can eat that isn't going to sabotage your diet. I also pack healthy snacks in my purse year round to help me avoid "candy bowl" temptations. This time of year I pack my Slow Roasted, Holiday Spiced Nuts. Also, check out our Anti-Inflammatory Diet Holiday eCookbook for 24 more clean and delicious holiday meals, sides, and desserts!
   
   
3. Don't skip meals. Skipping meals can throw off your metabolism and tell your body to store fat instead of burn it as fuel. While you may think that skipping lunch because you know you may overindulge at an evening party can help you, it can only hurt you. It can make you feel sluggish all day long and worse it can lead you to overeat on the rich foods, adding extra calories to your day when meal time does arrive! 
   
   
4. Avoid "snack stations" and "candy bowls". In short, this is the same as "avoid your poisons." If your co-worker has a bowl of your favorite holiday candy sitting on her desk, it may be a good idea to avoid her desk the like the plague! During parties and gatherings, avoid congregating next to the snack stations and buffet lines - with temptations within reach, its easy to munch, munch, munch, and take LOTS of little bites that add up to LOTS of calories. Make a small plate with a few of your favorite items and then go sit or stand away from the food while you socialize. 
   
   
5. Enjoy an extra helping of the good stuff. Load up your plates and bowls with salads and leafy green vegetables - make this 50% of your plate! Or start your meal with a broth based soup that will help fill you up. Both of these tricks will help you feel fuller and eat less or the richer, high calorie foods. Try our Marinated Cranberry Kale Salad for a festive and healthy way to start a meal.
   
   
6. Don't drink your calories! I'm not just talking alcohol here, folks.  I'm also mean those seasonal, sweet, hot, delicious coffee beverages like pumpkin spice lattes, gingerbread lattes, double caramel chocolate mochas, etc... Even the "skinny" versions of these drinks contain loads of cane sugar and "fake sugars" that can tank your metabolism and signal your body to store fat. Stick with herbal teas and treat yourself to a special homemade coffee drink 1-2 times a week so you can control the ingredients. Try our Pumpkin-Spice Latte and our Chai Tea Latte. If you like to drink alcohol, keep it to a two-drink maximum when attending social gatherings; alcohol is an appetite stimulant and it reduces inhibitions, making is really easy for you to overindulge on food.
   
   
7. Think creatively about getting your exercise & movement in. The holidays are such a busy time, many of us can find it difficult to get the gym or yoga studio for our regular scheduled work out. To make up for this, try to get more exercise and movement into your regular daily activities! Bypass the elevators and use the stairs in every building you are in. Park at the back of the mall or grocery store parking lot to get more steps in or take a few walking laps around your building during your break or lunch hour. Or try switching your p.m. workout to an a.m. workout since evenings are usually full with social and family events. 

Now we want to hear from you...what tips to you use to stay fit and health during the holidays?! Help spread the word by sharing this post with your friends and your tips and thoughts in the comments below!

Happy Holidays Friends!
~Billie & Jen

It's fall, and while I have to admit that I'm mourning the end of sundress season, I'm very much looking forward to some cooler weather and the ability to live in yoga pants for the next six months or so.  

My neighbor has been my best friend since the sixth grade, and when she moved in two years ago we took down the fence between our back yards so that we essentially have one HUGE yard, and at the beginning of the summer we planted a pumpkin patch that is now filled with pie pumpkins.  We did this for one reason only:  the pumpkin creations that come from real, fresh pumpkins are AMAZING.  

My neighbor was never a fan of pumpkin pie, but last fall when we made one from the pumpkin her son had been lovingly watering all summer long she was hooked.  She said it was the best pie she had ever eaten, and I have to agree that the flavor and texture was a thousand percent better than any pie made from canned pumpkin.

It's SUPER easy to make your own pumpkin puree and use it an anything from Pumpkin Spice Lattes, to pie, breads, muffins,  or cookies --just use the same amount of the fresh that is listed in the recipe and you're good to go.  And the puree from one pumpkin will last you for most of the season if you're not too gung-ho. 

How to Make Your Own Pumpkin Puree:
Ingredients:
1 Pie Pumpkin (or more--go nuts here if you want!)

Directions:

1. Cut your pumpkin in half and scoop out the seeds.  If you like roasted pumpkin seeds, you can rinse them, boil them in salted water for 10 minutes, and bake them on a slightly oiled cookie sheet at 400 until toasted, between 5 and 20 minutes depending on size.
2. Using a vegetable peeler, peel the skin off of the pumpkin and then cut it into cubes.  I usually aim for about 1 1/2 inch cubes, but you can go smaller or larger if you want--it won't ruin your puree either way.
3. Place your pumpkin in a steam basket (I have a large one that fits over a big pot) over boiling water.  Cover, and steam until cubes can be easily pierced with a fork.  My 1 1/2 in cubes took about ten minutes per batch.
4. Place cooked cubes in a food processor or blender and process until pureed.
5. Let cool and transfer to airtight container.  WIll keep in fthe ridge for up to five days and in the freezer for up to three months.

Enjoy!
~Jen