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Holiday drinks!! What to do if you drink to little water and become dehydrated and have a hangover the following day?
If you are going to drink this holiday season, please be responsible and smart. Always choose good quality ingredients and ORGANIC where you can. Good rule of thumb is drink a glass of water after each mixed drink. This will not affect your “Buzz” It allows your body to metabolize the alcohol content.
Following the “fun” recipes I have listed a few tips to help sooth your guts. Remember: if you are a coffee/caffeine person or drinker, those two deplete your B vitamins and fatigue/stress your adrenals out. Supplements are strongly recommended to help keep levels normal.
I’d be more than happy to help create a meal plan for you to keep you on track during the holidays. Happy creating!!
I found Bailey’s Almond cream, it’s gluten free and vegan. Was a total hit at class. The salted Caramel Kaula was a second win! The Staff at Total Wine was so helpful in answering my questions since my knowledge lacks in this department. Don’t be afraid to ask….remember you are the consumer and you vote with your dollars so do so wisely.
Vegan Eggnog Chai Latte
Dairy Free, Vegan
Happily serves 1
ALL ORGANIC INGREDIENTS
8 oz So Delicious Eggnog
2 Chai Tea bags
1/2 cup espresso or Cold Brew
Optional: 2oz Kahula
Heat eggnog and 2 tea bags over medium heat, never allowing it to come to a boil. Stir often.
As soon as eggnog begins to form little bubbles remove from the heat.
Remove tea bags from eggnog.
Pour coffee in a mug and top with the chai spiced eggnog.
Peppermint White Russian Cocktail
Happily serves 2
1/2 cup Kahlúa coffee liqueur
1/4 cup Peppermint flavored vodka (2 oz)
1/2 cup Coconut Cream or coconut egg nog
6-8 Ice cubes
Top of Glass:
1/8 cup vanilla frosting
1/4 cup peppermint candy bits
Apply a thin layer of vanilla frosting around the rims of both glasses.
Add the peppermint bits to a shallow bowl. Dip the rims of each glass into the candy, covering the frosting entirely. Chill for 10 minutes.
In a cocktail shaker, add the Kahlúa, vodka and coconut cream.
Pour into the peppermint-rimmed serving glasses filled with ice.
Hot Caramel Apple Cider
Vegan, Gluten Free (Use Tito’s vodka or Towers-it’s Gluten Free)
Happily serves 4
ALL ORGANIC INGREDIENTS
32 oz apple cider (Four 8 oz servings)
8 oz Caramel vodka
1 TBSP Cinnamon
OPTIONAL: 1/4 cup Coconut brown sugar (for rimming your glasses)
Mix all of the ingredients in a large pot.
Heat over medium-low heat, stirring occasionally until liquid just begins to steam
TIP: Heat to your desired temperature and then add the vodka to ensure the alcohol doesn’t burn off.
Optional: While cider is warming up rim the mugs with brown sugar
BAILEYS Spiced Iced Cold Brew
Gluten Free, Dairy Free, Vegan
Happily serves 1
ALL ORGANIC INGREDIENTS
2 oz Baileys Almond Milk Liqueur
15 oz Cold brew
Cinnamon essential oil or cinnamon stevia
Ice if desired
Combine Baileys with cinnamon oil/stevia, cold brew over ice.
Top with grated nutmeg.
Dairy Free, Soy free, Gluten Free, Vegan, Yeast Free
Happily serves 1
ALL ORGANIC INGREDIENTS
1 Cup Almond or non dairy nut milk
1 TBSP Coconut oil
1 tsp Turmeric
1/4 tsp ground ginger
1/2 tsp ground cinnamon
1/8 tsp white pepper (or black)
1 scoop of collagen
1 scoop Can’t Beet this (Purium)
8 oz Organic Coconut water
Optional but strongly recommended:
1 scoop Green Spectrum or “More Greens” (Purium)
8oz Bone Broth before bed
8oz Bone Broth first thing in the morning.
Avocado and sea salt for your first meal.
$22.95 5.3oz powder
Versatile prebiotic formula to optimize gut microflora, improve bowel function and support the immune system.
BiotaGen is a distinctive formulation of soluble dietary fiber with prebiotic activities that stimulates growth of colonic populations of beneficial bacteria and enhances gastrointestinal and systemic immune function in multiple ways. BiotaGen combines chicory inulin and oligofructose, highly effective prebiotics, with the immunomodulating actions of larch arabinogalactan and purified yeast beta-glucan.
Chicory-derived inulin and oligofructose are inulin-type fructans best known for their ability to sustain increases in populations of Bifidobacterium, Lactobacillus, and Eubacterium, an important butyrate-producing species indigenous to the bowel. By escaping digestion and absorption in the small intestine, inulin-type fructans arrive largely intact in the colon where they selectively feed beneficial gut microbiota. In addition, inulin-type fructans promote normal colon transit times, enhance absorption of calcium and magnesium, favorably modulate lipid levels, improve gut mucosal barrier and immune function, regulate intestinal epithelial cell growth, and reduce the number of potentially harmful bacterial species.
Arabinogalactan, a polysaccharide derived from the Western Larch tree, is a highly soluble dietary fiber that enhances immune function by promoting cytokine production and increasing the number of natural killer cells. Indigestible by human enzymes, arabinogalactan exerts prebiotic properties including the ability to selectively stimulate Lactobacillus species. Arabinogalactan is metabolized to short-chain fatty acids acetate, butyrate, and propionate and reduces ammonia production.
Beta-glucan, a glucose polysaccharide prebiotic fiber, has broad, beneficial effect on immune function through enhancement of monocytes, macrophages, and natural killer cells. Beta-glucan stimulates immune response to a wide spectrum of pathogens, including fungal (Candida albicans), Gram-positive (Staphylococcus aureus), and Gram-negative (Escherichia coli) microorganisms.
BiotaGen is recommended to nutritionally support optimal gastrointestinal function, promote populations of healthful colonic bacteria, and enhance gastrointestinal and systemic immune function. BiotaGen® works synergistically with probiotics to assure intestinal microflora balance. Available in both powder and vegetarian capsule form.
Servings Per Container: 30
1 to 2 scoops daily with food or as directed by a healthcare practitioner..
Serving Size: 1 Scoop (Approx. 1 teaspoon or 5 grams)
Amount Per Serving Calories … 5g Total Carbohydrate … 5g Dietary Fiber … 4g BiotaGen Prebiotic Blend … 5g Inulin (derived from chicory root) Oligofructose (derived from chicory root) Beta-Glucan (purified from Saccharomyces cerevisiae) Larch Arabinogalactan (Larix occidentalis), dried water-soluble extract
Other Ingredients: None.
Stressed? Pretty typical these days, so why not support the adrenal glands? Instead of reaching for another cup of coffee, educate yourself on how to feel better naturally, the way the body intended. There are several formulations out there, I can help you find the right herb/vitamin combination that stimulates your glands to help control cortisol levels. Here are a few of my favorites….
GI Guard PM
Protocol for life balance
60 capsules $32.00
Maintains Healthy Mucosal Integrity
-With PepZin GI®, Melatonin, L-Tryptophan & B Vitamins
-Nighttime GI Support*
-A Dietary Supplement
GI Guard™ PM is a nutritional formula with PepZin GI®, Melatonin, amino acids, and B Vitamins designed to help maintain the strength and integrity of the gastrointestinal mucosal barrier.* GI Guard™ PM features PepZin GI®, which has been shown in clinical studies to promote a healthy stomach lining and to support proper gut repair processes.* Melatonin, a potent free radical scavenger, is known to exist at high levels in the gut, where it exerts its protective effects against oxidative stress throughout the gastrointestinal tract.* Melatonin also helps support healthy gastric pH levels, normal pepsin production in the stomach, and helps to regulate proper intestinal motility.* B Vitamins and Amino Acids, such as L-Tryptophan are necessary for Melatonin synthesis.
Servings Per Container: 30
As a dietary supplement, take 1-2 capsules 30 to 60 minutes before bedtime, or take as directed by your healthcare practitioner.
Serving Size: 2 Veg Capsules
Amount Per Serving Vitamin B-6 … 25mg (from Pyridoxine HCl) Vitamin B-12 … 50mcg (as Cyanocobalamin) Folic Acid … 800mcg Zinc … 14mg (from PepZin GI®) PepZin GI® … 75mg (Zinc-L-Carnosine Complex) L-Carnosine … 57mg (from PepZin GI®) Melatonin … 6mg L-Tryptophan … 200mg L-Methionine … 100mg Trimethylglycine … 100mg (TMG) Taurine … 100mg
Other Ingredients: Cellulose Powder, Cellulose (capsule), Silica and Magnesium Stearate (vegetable source).
Not manufactured with wheat, gluten, soy, milk, egg, fish, shellfish or tree nut ingredients. Produced in a GMP facility that processes other ingredients containing these allergens. CAUTIONS/INTERACTIONS: Do not drive or use machinery for 4 to 5 hours after taking melatonin. Theoretically, concomitant use of melatonin with alcohol, benzodiazepines, or other sedative drugs might cause additive sedation. Melatonin may interact with anticoagulant/anti-platelet medications, antidepressants, anti-hypertensives, anti-diabetes drugs, anti-neoplastic agents and other drugs. If you are taking any prescription medications or if you have glaucoma, consult your healthcare practitioner before using this product.
Purium`s Power Shake was created so that you can easily consume several energizing, gluten-free superfoods all at once, saving you time and money!
30 servings $99.95
Rice Bran Solubles – vital for maintaining normal cholesterol levels and blood glucose control. They are also an all-natural source of vitamin E type tocopherols and tocotreinols and contain a variety of B vitamins, Q-10, gamma oryzanol, folic acid, and more. Rice Bran Solubles is the outer, soluble part of brown rice that normally gets cooked away. Soluble rice bran is the fuel of many Asian martial artists.
Organic oats – great source of fiber and manganese that may also help support healthy blood sugar levels and enhance immune system response.
Organic spirulina – nature’s most complete nutrient source, containing over 60% complete vegetarian protein, an abundance of chlorophyll and essential fatty acids, vitamins, minerals, and nucleic acids, as well as nature’s highest source of a new class of immune enhancers, a photosynthetic pigment called phyco-can. An all-natural ‘multivitamin’ in and of itself. Used for centuries, Spirulina was the fuel of the Aztecs.
Organic carrot juice – Known as one of the most important parts of any juice fast or raw food regimen, their deep, rich, orange color comes from the abundance of beta-carotene, minerals, and other phyto-nutrients that are unique to the tuber family. It also has a naturally sweet taste that perfectly complements the other super foods
Organic wheatgrass – Clinics all over the world have been set up to administer the miraculous juices extracted from sprouted wheat plants. People report that the intensive cleaning the chlorophyll and enzymes provide is unsurpassed in its abilities to stimulate the immune system response and instigate healing.
Organic millet – rich in fiber and the B complex vitamins, also aids in digestive health.
Organic amaranth – great source of most of the B vitamins and vitamin A.
Organic buckwheat – Not technically a grain, it comes from a fruit seed in the rhubarb family, and is therefore gluten free. Buckwheat contains a rich supply of flavonoids, particularly rutin, and may help support healthy blood sugar levels. Very high in many vitamins and minerals, especially vitamin K, vitamin B1, B2, B3, B6, B9, magnesium, potassium, phosphorus, zinc, iron, copper, and manganese.
Organic quinoa – this gluten-free grain has grown in popularity due to its nutrient density, it contains more calcium than milk and is also a great source of protein.
Organic chia – a staple in Mayan and Aztec diets for centuries, chia is a rich source of fiber, omega-3 fatty acids, fiber, and antioxidants.
Organic alfalfa leaf juice – The father of all foods, alfalfa has roots that reach up to 60 ft. into the soil to absorb trace minerals. Its lightweight proteins stimulate the rebuilding of tissues and strengthen the hair, skin, and nails.
Organic oat grass juice – One of the little known superstars among cereal grasses. Recent and ongoing studies indicate that unique proteins, lipids and other factors in oat greens may possibly help revive reproductive function.
For APPLE-BERRY POWER SHAKE ONLY: Organic raspberry flavor and Organic apple flavor were added to give the Power Shake a sweeter taste without adding anything harmful, unnatural or sugar based.
Lo han berry – contains a natural sweetening agent called Mogroside that is ten times sweeter than fructose, so a small amount means less calories.
Turmeric Curcumin 1000mg
Patient One MediNutritionals
60 capsules $21.25
Promotes normal inflammatory response while also supporting joint, immune, gastrointestinal, and cardiovascular function
Promotes immune system function
* Supports brain and joint health
* Promotes healthy liver, gall bladder and digestive function
* Free radical scavenging properties
* Supports cardiovascular function
* Black pepper included for enhanced absorption
Unique Properties Curcumin, a polyphenol nutrient found in the spice turmeric (Curcuma longa), has beneficial effects for nearly every organ system in the body. Used for its medicinal effects for centuries and extensively studied, Curcumin has been shown to help maintain the bodys normal inflammatory response while also supporting joint, liver, gastrointestinal, and cardiovascular function. To enhance the normally poor bioavailability of curcumin, our potent formula also contains black pepper extract that promotes rapid absorption of nutrients from the gastrointestinal tract.
Turmeric (Curcuma longa) Patient One Turmeric Curcumin combines the benefits of both whole Turmeric root and Turmeric extract (standardized to 95% curcuminoids), along with black pepper extract for enhanced absorption.
Curcumin is the orange pigment in turmeric (the primary ingredient in curry) and has been studied for its effective therapeutic outcomes acting as an antioxidant, anti-inflammatory, antispasmodic, anticoagulant, immuno-modulatory activities and even in wound healing. Research suggests support for joint, eye, GI tract, liver, prostate and nerve health.
Curcumin supports production of B and T cells which is useful for promoting proper immune function. It also supports production of bile and enzymes that digest sugars and fats. This helps to maintain cholesterol levels within normal range. Turmeric supports intestinal flora and the mucus membranes of the body, including those of the digestive tract. As such, it may be beneficial after a course of antibiotics and for those with unbalanced intestinal flora. It also helps protect the stomach against excess acid and is used for its soothing effect on the mucosa of the gut.
Black Pepper Extract (as BioPerine®) It has been found that the therapeutic effectiveness of curcumin is often limited due to its poor absorption from the GI tract. When taken orally only traces appear in the blood, whereas most of the dose is excreted though the feces. Our formula includes BioPerine®, a patented extract derived from the common black pepper fruit that contains the alkaloid piperine. Black pepper has been shown to enhance the bioavailability and promote absorption of curcumin both in pre-clinical studies and in studies on human volunteers.
* Several studies have illustrated curcumins hepatoprotective effects, leading researchers to suggest its use in protecting the liver from exogenous insults from environmental toxins.
Servings Per Container: 60
Take 1 capsule daily, preferably with a meal, or as directed by a qualified healthcare professional.
Serving Size: 1 capsule
Amount Per Serving Turmeric Complex Proprietary Blend … 1000mg Turmeric (Curcuma longa) (root) and Turmeric Extract (Curcuma longa) (root) (Standardized to contain 95% Curcuminoids) BioPerine® Black Pepper Extract … 5mg (Piper nigrum) (fruit) (Standardized to contain 95% piperine)
Other Ingredients: vegetable cellulose (capsule), rice powder, l-leucine
This product is free of milk, egg, fish, peanuts, crustacean shellfish (lobster, crab, shrimp), soybeans, tree nuts, wheat, yeast, gluten, corn, sugar, and artificial sweeteners, flavors, colors and preservatives. This product is free of ingredients derived from genetically modified organisms (GMOs).
BioPerine® is a registered trademark and patented product of Sabinsa Corporation
* Shoba G, Joy D, Joseph T, et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med 1998 May;64(4):353-56. [PMID: 9619120]
* Jagetia GC, Aggarwal BB. “Spicing up” of the immune system by curcumin. J Clin Immunol. 2007 Jan;27(1):19-35. [PMID: 17211725]
* Funk JL, Oyarzo JN, Frye JB, et al. Turmeric extracts containing curcuminoids prevent experimental rheumatoid arthritis. J Nat Prod. 2006 Mar;69(3):351-55. [PMID: 16562833]
* Jurenka JS. Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Altern Med Rev. 2009 Jun;14(2):141-53. [PMID: 19594223]
* Ng T, et al. Am J Epidemiol. 2006;164:898-906.
* Sun AY, Wang Q, Simonyi A, et al. Botanical phenolics and brain health. Neuromolecular Med. 2008;10(4):259-74. [PMID: 19191039]
* Neelofar K, Shreaz S, Rimple B, et al. Curcumin as a promising anticandidal of clinical interest. Can J Microbiol. 2011 Mar;57(3):204-10. [PMID: 21358761]
* Epstein J, Docena G, MacDonald TT, et al. Curcumin suppresses p38 mitogen-activated protein kinase activation, reduces IL-1beta and matrix metalloproteinase-3 and enhances IL-10 in the mucosa of children and adults with inflammatory bowel disease. Br J Nutr. 2010 Mar;103(6):824-32. [PMID: 19878610]
* Ukil A, Maity S, Karmakar S, et al. Curcumin, the major component of food flavour turmeric, reduces mucosal injury in trinitrobenzene sulphonic acid-induced colitis. Br J Pharmacol. 2003 May;139(2):209-18. [PMID: 12770926]
* Holt PR, Katz S, Kirshoff R. Curcumin therapy in inflammatory bowel disease: a pilot study. Dig Dis Sci. 2005 Nov;50(11):2191-93. [PMID:16240238]
* Lal B, Kapoor AK, Asthana OP, et al. Efficacy of curcumin in the management of chronic anterior uveitis. Phytother Res. 1999 Jun;13(4):318-22. [PMID: 10404539]
* Xie L, Li XK, Takahara S. Curcumin has bright prospects for the treatment of multiple sclerosis. Int Immunopharmacol . 2011 Mar;11(3):323-30. 
* Martins CV, da Silva DL, Neres AT, et al. Curcumin as a promising antifungal of clinical interest. J Antimicrob Chemother. 2009 Feb;63(2):337-39. [PMID: 19038979]
* Mythri RB, Harish G, Dubey SK, et al. Glutamoyl diester of the dietary polyphenol curcumin offers improved protection against peroxynitrite-mediated nitrosative stress and damage of brain mitochondria in vitro: implications for Parkinsons disease. Mol Cell Biochem. 2011 Jan;347(1-2):135-43. [PMID: 20972609]
* Ravindran J, Prasad S, Aggarwal BB. Curcumin and cancer cells: how many ways can curry kill tumor cells selectively? AAPS J . 2009 Sep;11(3):495-510. [PMID: 9619120]
* Goel A, Aggarwal BB. Curcumin, the golden spice from Indian saffron, is a chemosensitizer and radiosensitizer for tumors and chemoprotector and radioprotector for normal organs. Nutr Cancer. 2010 Oct;62(7):919-30. [PMID: 20924967]
* Choi H, Chun YS, Shin YJ, et al. Curcumin attenuates cytochrome P450 induction in response to 2, 3, 7, 8-tetrachlorodibenzo-p-dioxin by ROS- dependently degrading AhR and ARNT. Cancer Sci. 2008 Dec;99(12):2518-24. [PMID: 19018768]
* Zhang, Dong Wei, Chuang Fang Huang, Chang Fu Yang, Ren Zuo Liu, Ji Feng Wang, Jian Zhao Niu, and Dieter Bromme. “Antifibrotic Effects of Curcumin Are Associated with over Expression of Cathespins K and L in Bleomycin Treated Mice and Human Fibroblasts.” Respiratory Research. Respiratory Research, 2011.
* Davis, J. Mark. “Curcumin Effects on Inflammation and Performance Recovery following Eccentric Exercise-induced Muscle Damage.” Am J Physiol Regul Integr Comp Physiol. American Physiological Society, 2007.
* Karlstetter, Marcus, Elena Lippe, Yana Walczak, Chistoph Moehle, Alexander Aslanidis, Myriam Mirza, and Thomas Langmann. “Curcumin Is a Potent Modulator of Microglial Gene Expression and Migration.” Journal of Neuroinflammation. Journal of Neuroinflammation, 2011.
If pregnant, nursing, have gall stones or gall bladder disease, consult your healthcare practitioner before taking this product. Individuals taking medication, especially blood thinners or cancer treatment, should discuss potential interactions with their healthcare practitioner. Discontinue use and consult doctor if any adverse reactions occur.
Potassium Rich Foods-Top ten
Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body.
Potassium is the third most abundant mineral in the body and is a required mineral for the function of several organs including the heart, kidneys, brain and muscular tissues.
Potassium also plays an important role in keeping the body hydrated and works with sodium to support cellular function with your bodies sodium-potassium pump.
Potassium deficiency symptoms can include severe headaches, dehydration, heart palpitations and swelling of glands and tissues.
Also, potassium deficiency can lead to:
* Muscle cramps
* Weight gain
* Increased blood pressure
* Cellulite buildup
The main culprits that can cause low levels of potassium are endurance cardiovascular exercise without proper hydration, vomiting, diarrhea and a diet low in fruits and vegetables.
Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is very rare.
The RDA for potassium is 4700 mg/day.
Keeping in mind Sodium should be 2300mg.
Think Double potassium for your sodium intake!
Consuming these 3 servings of this high potassium foods list daily to ensure optimal levels of potassium.
Top 10 Potassium Rich Foods List
1) Avocado. 1 whole: 1068 mg (30% DV)
2) Spinach. 1 cup: 839mg (24% DV)
3) Sweet potato. 1 medium: 952 mg (27% DV)
4) Coconut Water. 1 cup 600 mg (17% DV)
5) Kefir or Yogurt 1 cup: 579 mg (15% DV)
6) White Beans ½ cup: 502 mg (15% DV)
7) Banana 1 large: 422 mg (12% DV)
8) Acorn squash 1 cup: 899 mg (26% DV)
9) Dried apricots ½ cup: 755 mg (22% DV)
10) Mushrooms 1 cup: 428 mg (27% DV)
Potassium Health Benefits
Cramps : One of the main benefits of consuming high potassium foods is decreased muscle cramping and improved muscle strength. Muscle cramps are a common side effects of low potassium levels. This can happen if an athlete becomes dehydrated and isn’t consuming enough potassium rich foods before and after exercise.
Reduced Risk of Stroke : Several observational studies have found that those with high potassium levels experience a lower risk of stroke. The health benefits of potassium are likely through reduction of blood pressure combined with a diet high in fruits and vegetables.
Alleviation of High Blood Pressure (Hypertension): Studies show that a diet high in potassium, especially potassium from fruits and vegetables, lowers blood pressure. This is especially true if the increase in potassium foods is not accompanied by an increase in high sodium foods.
Reduced Cellulite Appearance : One of the main causative factors of cellulite buildup is fluid retention. Most people consume far too much sodium and not near enough potassium. Sodium brings nutrients into your cells where potassium helps flush excess waste out of your cells. For this reason, if you reduce sodium intake and start consuming potassium rich foods you can reduce the appearance of cellulite.
Osteoporosis Protection : Several studies have found a relation between increased bone density and increased intake of dietary potassium. These studies were true even for post- menopausal women and older men.
Are you Insulin Resistance? Do you know what that really means? Well, here ya go in a little bit easier turns to understand:
When cells become insulin resistant and the glucose can’t get in, it circulates round and round the bloodstream, damaging arterial walls and the brain. Because the body wants to normalize blood sugar levels as soon as possible, it converts the excess glucose into triglycerides to be stored as fat. This process demands so much energy that you become sleepy. Furthermore, insulin resistance decreases the body’s ability to use stored fat for energy.
The liver mediates between the activities of the insulin-releasing pancreas and the adrenal and thyroid glands, which are supposed to “tell” the liver to release glucose. If the adrenals and thyroid aren’t working properly on the “telling” end, or if the liver is sluggish, stressed out, or toxic, and not working on the “receiving” end, the system goes out of balance. Either way, the result is elevated excess insulin.