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Pumpkin Seed Dip

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    Pumpkin Seed Dip 

    Vegan, GF, Paleo
    Happily serves 6-8

    ALL ORGANIC INGREDIENTS

    5 ounces Raw pumpkin seeds
    2 TBSP Avocado oil
    1/2 cup finely chopped shallots

    1 large jalapeno, finely chopped

    3 garlic cloves, chopped (let sit 5 min)
    1/4 Cup Parsley

    1/4 Cup Cilantro

    Juice of a lime

    1 TBSP Extra-virgin Olive oil or Avocado oil

    1/4 tsp finely grated orange zest

    2 TBSP Maple syrup or 1/4 tsp maple extract and stevia
    Blend seeds in a food processor.
    Cook shallots & garlic in the avocado oil.
    *Add Sea salt and pepper, let cool.*
    Add parsley, cilantro, lime juice, maple syrup, orange zest (and water if needed)
    Add shallot mix when cooled, mix thoroughly
    Sea salt to taste.

    Variation: Can also be used a spread in a lettuce wrap.

    Potassium Info & Top Ten Foods highest in this essential nutrient

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      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:
      * Fatigue
      * Irritability
      * 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.

      https://draxe.com/top-10-potassium-rich-foods/

      Overnight Oats (or sub Quinoa)

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        Over Night Oats

        Gluten Free, Dairy Free

        Happily serves 2

        ALL ORGANIC INGREDIENTS

        1/2 cup rinsed gluten free organic steel cut oats or buckwheat (can sub Quinoa)
        1/2 cup almond, oat, or hemp milk
        2 tbsp Nut butter of choice
        1 tbsp maple syrup or honey

        *If you are watching your sugar or calories, use stevia
        Cinnamon to taste.

        Add everything but oats to a mason jar.
        Stir in oats, and cover tight.
        Set in fridge, needs to sit for at least 6 hours.
        Enjoy the next day. It will last up to 2 days in the fridge.
        Best within first 12-24 hours

        Easy explanation for Insulin Resistance

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          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.

          Artichoke Green Chili Hummus

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            Artichoke Green Chili Hummus
            Vegan, Paleo, GF
            Happily serves 4

            ALL ORGANIC INGREDIENTS

            2 Cups Butter Beans
            1/2-1 Cup Artichoke (with about 1/4 cup juice)
            1-2 TBSP Hemp Seed oil
            1/2 Cup Hatch Green chili
            1 TBSP Sea Salt
            1 TBSP Garlic, Fresh or dried
            1 TBSP Onion Flakes
            1 TBSP Coconut Aminos
            1 TBSP Lime juice
            Optional: Red Pepper Flakes, mixed in or sprinkled on top

            MIx all Ingredients in food processor until smooth.
            1/2 cup serving size served with Veggies.

            WHAT IS THE GLYCEMIC INDEX?

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              WHAT IS THE GLYCEMIC INDEX?
              Carbohydrates are an essential part of our diets, but not all carbohydrate foods are equal. The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and insulin levels.

              There are three ratings for GI:

              Low = GI value 55 or less
              Medium = GI value of 56 – 69 inclusive
              High = GI 70 or more

              So why do we need good quality Low GI carbohydrates?
              You need carbs as they break down into glucose in your body providing the main fuel for our brains and nervous systems, the preferred source of fuel for most organs and our muscles during exercise.

              To help make healthy low GI choices quick and easy when you’re shopping, the Glycemic Index Foundation developed the GI Symbol. It guarantees that
a food has been tested by independent experts to be low GI and meets strict nutrient criteria.
              Source: http://www.gisymbol.com/about/glycemic-index/

              Source: http://www.glycemicindex.com
              The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.

              Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recommended that people in industrialised countries base their diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.

              Selenium for your Thyroid Health

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                Selenium Health Benefits and the Best sources

                Do you have an under active Thyroid? Are you getting the vitamins and minerals needed to support the process?  Here is some info on why Selenium is important to the process.  Soaking your nuts and seeds for best absorption will help your already stressed out body.

                Antioxidant Protection
                Selenium is required for the proper activity of a group of enzymes called glutathione peroxidases. (sometimes abbreviated “GPO” or “GPx” for a glutathione peroxidase enzyme.) These enzymes play a key role in the body’s detoxification system and they also provide protection against oxidative stress. (Oxidative stress is physiological circumstance in which there is excessive risk of oxygen-related damage to the body.) Of the eight known glutathione peroxidase enzymes, five of them require selenium.
                In addition to the activity of glutathione peroxidase, selenium-containing enzymes are involved in recycling of vitamin C from its spent form back to its active one, allowing for greater antioxidant protection.

                Support Normal Thyroid Function
                A selenium-containing enzyme is responsible for transforming a less active thyroid hormone called T4 into the more active T3. As you’ll see below in the Relationship with Other Nutrients section, selenium and iodine work together to keep thyroid function strong and consistent.
                Like the antioxidant protection issue, this is not just an esoteric concern. Researchers have been able to induce problems with the thyroid gland in just two months of a low-selenium diet.
                Probably, if you’ve read about food sources of selenium, you’ve read about Brazil nuts as a strong source of the mineral. Depending on where they are grown, this is likely to be true—one ounce of Brazil nuts may contain as much as 10 times the Dietary Reference Intake (DRI) recommendation for selenium intake.
                Other exceptionally selenium-rich foods include oysters, clams, liver, and kidney. Each of these foods is likely to contain double to triple the DRI in a serving.
                Fish and shellfish make up an outsized proportion of our excellent and very good sources. After these come other animal meats, many of which fall in the very good category. Close behind are whole grains and seeds, both of which are well-represented in our good selenium sources category.
                http://whfoods.org/genpage.php?tname=newtip&dbid=144&utm_source=daily_click&utm_medium=email&utm_campaign=daily_email

                Chipotle Sauce/Dressing

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                  Chipotle Sauce/Dressing
                  GF, Refined Sugar Free, Vegan
                  Happily serves 2

                  ALL ORGANIC INGREDIENTS

                  1 TBSP Tahini (can sub Sunflower butter)
                  1 TBSP Hemp Seed oil
                  2 Garlic cloves, crushed
                  1 TBSP Coconut Aminos
                  1 tsp chili powder
                  ½ tsp Chipotle powder
                  ½ tsp Cayenne
                  ¼ tsp Sea salt

                  Mix all ingredients together. Can be used as a salad dressing or over stir fry and quinoa.  Great Sauce for lettuce wraps!
                  OR:
                  Optional: ADD 1TBSP Nutritional Yeast if you want to toss it on Collard Greens and bake.

                  Indian Inspired Baked Kale

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                    Indian Inspired Baked Kale
                    Gluten Free, Vegetarian
                    Happily serves 2

                    ALL ORGANIC INGREDIENTS

                    1 TBSP Tahini or Almond butter
                    1 TBSP Coconut oil, melted
                    Zest of 1 Orange or Lime
                    2 garlic cloves, crushed
                    1 tsp garma masala
                    ¼ tsp Cardamom
                    Optional: 1 TBSP Nutritional yeast

                    Optional: 1 TBSP Coconut Aminos to thin if you aren’t baking kale and just want a salad dressing.

                    Preheat oven at 275 degrees.
                    Prepare baking stone with parchment paper.
                    Mix all the ingredients together until smooth.
                    In a large bowl, pour the dressing over the chopped kale.
                    Mix the dressing into the kale thoroughly, spread evenly on baking stone.
                    Make sure the leaves aren’t overlapping, this prevents sogginess.
                    Bake for 15 minutes and rotate pan.
                    Bake for another 15 minutes, check for crispness.
                    If the chips aren’t crisp yet, rotate again and bake for 5-10 minutes more.
                    Allow the chips to cool for about 5 minutes before serving.

                    Feeling the need to Detox? Try G.I. Detox (With Pyrophyllite Clay)

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                      G.I. Detox (With Pyrophyllite Clay)
                      Bio-Botanical Research
                      60 capsules $31.50

                      Removal of debris and toxins from the intestinal tract is an important part of any comprehensive cleansing program. G.I. Detox™ contains both pyrophyllite healing clay and activated charcoal for a simple and well tolerated cleansing regime.
                      -Removes Debris, Toxins and Accumulated Waste 
-Excellent Support when used with the Bioclear® Program
-Assists in “Mop Up” Phase of Biofilm Treatment

                      General Cleansing for Adults: For twice monthly use: 1 – 2 capsules with a large glass of water 3 times daily taken between meals, for 3 days. During use of G.I. Detox eat a diet high in leafy greens and low in refined carbohydrates. A minimum of 64 ounces of water a day should be taken. Take 1 – 2 hours apart from other supplements or medications. When using G.I. Detox™ during a course of Biocidin® or Olivirex®, resume these at a lower dosage and gradually increase to the recommended levels again as the effects will be more powerful after the colon is cleansed.
                      Servings Per Container: 60
                      Serving Size: 1 capsule
                      Amount Per Serving
Proprietary Herbal Blend … 750mg
Pyrophyllite Clay 562mg
Activated Charcoal 188mg
                      Other Ingredients: Cellulose and water
                      Contains no allergens such as dairy, wheat, gluten, sugar, soy, preservatives, animal products, artificial flavorings or colorings.

                      For “mop-up” of die off reactions take 1 – 2 capsules of  GI Detox™ 1 hour apart from Biocidin®, Olivirex® or other medications. Discontinue use should adverse reactions occur. Not intended for use during pregnancy.