Chia Doughnut Holes

Boys have Christmas Parties on Friday and I cannot pass up a opportunity to share that GOOD for you Food can be just as delicious as the traditional “stuff” called food they are used to! 😜

Chia Doughnut Holes 🎄 2 Ways

3/4 cups oat flour

1/2 cup chia seeds

1 1/2 baking powder

1/4 tsp pink Himalayan salt

1 drop doTERRA cinnamon Essential Oil or 1/4 tsp organic cinnamon

1/3 cup maple syrup

1/3 cup non-dairy milk

1 tsp pure organic vanilla extract

WAY 2

1/4 cup almond flour

1/2 cup cacao powder

1/2 cup chia seeds

1 1/2 tsp baking powder

1/4 tsp pink Himalayan salt

1 drop doTERRA peppermint Essential Oil

1/3 cup maple syrup

1/3 cup non-dairy milk

GLAZE

Soften 1 cup of coconut oil whip in 2 tbsp maple syrup

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Jam Thumbprint Cookies

Gluten and Dairy Free Jam Thumbprint Cookies 🌟

1/3 cup organic coconut sugar

1/4 cup softened organic coconut oil, ghee or butter

3 tbsp organic coconut or almond milk

2 tsp organic Maple Syrup

1 tsp organic pure vanilla extract

1/2 cup organic rice flour

1/2 cup organic coconut flour

1/2 cup organic Gf oats

1/2 tsp organic sea salt

1 cup organic sliced Almonds

Preheat over to 350° cream together the sugar oil almond milk maple syrup and vanilla. When desired consistency has been reached add your flour and oats one at a time ensuring they have combined evenly. Chop up the sliced almonds (do not substitute almond flour) combine evenly. Using a spoon create your round cookies pressing the center with your thumb or end of spoon to create a print for the jam. Bake at 350° for 5 to 7 minutes. Remove from oven add jam. Then bake for another 5 to 7 minutes. Remove and place on cooling rack.

Lentil Salad

One of my Favourite Summer Make Ahead Salads

🌱Lentil Salad

1 cup of cooked lentils – I use French

1 cup thin French Green Beans lightly steamed still crips

3 Roma tomatoes

about 12 black olives

1 large shallot, minced

about 1/2 cup feta

1/3 cup capers

For the vinaigrette:

1/3 cup olive oil

3 Tbsp red wine vinegar

4 nice fronds of tarragon

1 tsp of Dijon mustard

Combine well.

Enjoy!

Cleanse Friendly Snack

When your hubby loves snacks but is doing a cleanse.

1cup almond flour

1/2 flax meal

1/2 chia seeds

1 1/4 tsp sea salt

3 tsp desired seasonings or 2 drops essential oils

1 egg

2tbsp olive oil

Roll the dough out between two silicone mats or two pieces of parchment paper. Then use a pizza cutter to score the crackers before you cook them.

Bake @350 for 8 to 10 minutes.

BAM delicious cleanse friendly (but still limited) snacking option

Be Thy Healer feast to your health

Hippocrates, the father of Western medicine said, “Let your food be your medicine, and your medicine be your food.”

Looking to build healthier habits? But your BUSY right! You want to create a healthier diet and lifestyle for you and your family but Life and scheduling keeps getting in the way. Time is often perceived as the most precious commodity to the average family today. But a shift is rising and many are beginning to recognize that the most prized commodity one truly has is our health! What our lifestyle and environment consists of is either protecting and fighting disease or feeding it and many individuals are seeking to shift their current approach. Remember, you don’t have to change everything all at once. Start with small steps that you can feel good about. In a previous post I discussed the importance of pure water as our major source of hydration. Today I am writing on basic food choices one should try to follow.

  1. Add nutrient-rich foods. Instead of thinking about what not to eat, think about the things you can add to your diet. Strive to incorporate more greens and colorful veggies into your meals. If possible use GMO free and organic when possible.
  2. Eat closer to nature. Concentrate on whole foods in their natural forms, such as fruits and vegetables. If it looks like it did when it grew from the earth, that’s your queue that it’s a healthier choice. I good rule of thumb is also if it’s in a package its been processed, and we want as minimal processing possible in our diet.
  3. Go for whole grains. Instead of reaching for regular pasta or white bread, look for varieties made with 100% whole grain flour. Better yet, fill your belly with whole grains, such as brown rice, quinoa, oats or barley avoiding wheat flour altogether.
  4. Avoid “low-fat” products, instead look for unadulterated whole and better yet organic options.
  5. Reorganize your plate. Think of lean meat and fish caught not farmed as flavor boosters instead of the main event. Put beans, whole grains and veggies in the spotlight, and keep servings of meat and fish(wild caught) at 3 ounces or less (that’s about the size of a deck of playing cards).IMG_9439

Nutrition does not have to be complicated but our current grocery store often seems pretty overwhelming. I great tip is to meal plan lay out your recipes and ingredients needed make a detailed list and do not stray from it. Try to stick to the outer rim of the store or a fantastic option is to avoid the store and its temptations all together. Many grocers now offer an order online and simple pick up option. Jet.com is also fantastic and has free shipping on orders over $35 as well and coupon codes galore! Farmers markets are also a great place to get local produce and get to know your farmer and their farming practices. Plant a garden to alleviate grocery costs get a few chickens if possible. Eating well can be more expensive yes but there are many tips and tricks to keep costs down. Stay tuns for those tips and more.

Let me Introduce Myself, Part 1

Hello, I’m Brittany wife and momma of three. Health and wellness Advocate and Oil Educator on a mission to help bring full awareness. I have many large life events that have been the driving forces behind my mission to educate and serve others to achieve their whole wellness and healthiest self.  so I thought it about time I formally introduce myself with a little bit of my life story. When I ask my mom about my early years she reports on a less than lovely pregnancy followed by a very difficult birth with much medical intervention during and after. I had allot of colic, reflux and sever eczema and skin irritations. I underwent various allergy testing and nothing showed up so I was continued to be fed the foods there was a suspected allergy to (dairy) even though I reacted when fed them. This forced my body to ‘cope’ having to find a way to manage. I was given  dairy based formula at 6 months and my mother discontinued breastfeeding. I give you all this back story for if one is ever truly to heal they need to return to where it all began. And for myself my struggles began right out the gates lol.

As I grew these undiscovered food sensitivities caused a domino of health issues. Leaky Gut that was mis-diagnosed as IBS Honestly I’m not sure IBS is a real thing or just a diagnosis given to explain a reaction in the body to foods that cannot be explain by simple western allergy testing. This domino hit a head when my parents divorced and my unhealthy body, that was already under so much stress to attempt to maintain functioning at the level it was at with such depleted resources just crashed. My leaky unhealthy Gut was not creating and regulation serration properly and the heavy saddness and huge emotions were just to much for that already struggling 9 year old body. My outward health began to reflect my inward health. Every area of my life was effected Scholastics, physical health, mental health, cognitive function, coping and relationship skills and self confidance and worth. As a result my loving parent took my then 10 year old self to see a child counselor. After a few visits with the counselor I was referred to a psychiatrist. There after a few visits I was given the label at 11 of depressed. One of these events was that then I became one of the pre-teens put on paxil. after over a year of taking it. I was in a deeper depression and thoughts of wanting to do harm to myself. I was then at 13.5 given the heavy diagnosis of Bi-Polar disorder. This resulted in the addition of more medication but not a deeper look into the medication itself.  After a few suicied attempts the Paxil was eventually switched out for something else along the way but the damage had been done. And in the years following my 9 year old selfs breakdown very little life and coping skills were attempted to be really taught. It was more about getting me to survive the day. So I continued my journey completely lost medication after medication and not really ever feeling better just less and less like a person and more and more like Zombie patient #568. I nerve grew to love or appreciate myself but to see a flawed sick, broken person and stupid person. I had pretty much retained next to no scholastic information past probably grade 4.still all the while struggling allot severs stomach and skin issues but no one ever considered, there was a connection. Even after many drugs nothing help my mental health.

Later as an adult researching my life timeline to explore alternative holistic healing. I found out that there was a very large headline court case. Were Paxil was forced to pay out millions . This was due to the fact that they had pushed approval through the FDA for adolescent use when it had not been adequately tested. It was later discovered that it resulted in a deeper further depression and suicide attempts in many adolescence due to adverse reactions. When I had this reaction to Paxil the result was a further diagnosis of bipolar disorder, from a diagnosis of simple situational depression due to my parents divorce. One of the biggest shockers to myself was the loss of trust I had in my doctor and the medical system after this discovery. It shocked me that they had not ever discovered this court case themselves or ever made a connection to the fact that very soon after I was removed from the drug it was actually prohibited from being prescribed to children.  I was a mother myself when I discovered all this and it drove me to dig deeper. There are most certainly large bodies of regulating forces put in place to oversee our pharmaceutical industry. But we must realize that these pharmaceutical industries are still run by mere humans. And they are not impervious to influence and bribery. This industry is one of the largest grossing industries in the entire world. The amount of millions forced to pay out on behalf of those affected by the negative impact of unwelcome side effects is HUGE.  But sadly more often than not does not even put a large dent in these companies bottom line. They were able to function and continue turning a very large profit with little to no effect. This experience along with many others in my life have been the driving factors in being a advocate for objective thought and awareness around our own health care.

Supplementation or Activation

In my last post we discovered that our specific genes are at play in our own personal health. I discussed a wonderful alternate universe where we may in fact be able to get all we need to support our bodies for optimal health from our food. But sadly with the current state of affairs in the food industry we have negatively impacted and depleted our foods nutritional value. So we now do in fact need to support our bodies though a supplemental sources to ensure we are getting all our bodies need to remain functioning at their full potential and complete health. But I feel as though it doesn’t necessarily serve us to be blanketly adding in a multivitamin. What we are using to support can often do more harm than good! I feel we should be using plant based activation to support our own specific systems to go to work carrying out the tasks in our bodies they were designed to do. Rather than adding in a supplement that claims to do the bodies job for it. For as we previously learned we all have different genes and interact with our environment, lifestyle and nutrition very differently.

When we are looking to naturally support sleep for example. Many individuals choose to use Melatonin. It is felt that since it is natural it must be good. But what we are missing here is that this supplement is going in and mimicking a hormone our body creates to  to encourage sleep. But unfortunately what this can do is aggravate and worsen the bodies already struggling homeostasis conversation pattern in this area causing more harm than good. I am suggesting that the superior approach would be to explore what your body system is in need of to activate and encourage your body to heal its own sleep cycle. This might look like adding in a supplemental source of magnesium a mineral most are deficient in due to our farming practices. Magnesium plays a significant role in hydration, muscle relaxation, energy production and the deactivation of adrenaline. Also eating more cherries (naturally encourages melatonin production), fish (high in tryptophan) and almonds (high in magnesium and calcium). Taking a warm Epsom salt bath to support your bodies detoxification process, diffusing sleep promoting essential oils. This approach supports the body to activate and release its own sleep process and begin to heal the source of the sleep struggles rather than a supplement that does the bodies job for it. I use this approach of activation in all areas of supplementation and I believe it is a superior approach and so dose science and there is a ton of research to prove it. For example when I began to research supporting our bodies cellular system through supplementation many MANY options came up so I had to truly explore my goals, and research options. This lead me to learn about oxidative stress and glutathione production. I discovered it to be the source of most all disease entry to our cellular system. So supporting its production and actvating my bodies own responses to oxidative stress rather that using antioxidant supplements to target specific symptoms would be the smarter approach. Supporting and encouraging my body to work respond and function as God our ultimate architect carefully designed it to do. Rather than using a supplement designed to do its job for it.

Activating and supporting the pathways in your body’s internal defense system, is a much more effective way of protecting your body from harmful free radicals that cause oxidative stress. As opposed to taking antioxidant supplements that are marketed to attack the free radicals itself. But unfortunately it can only do this on a 1:1 radio. But sadly we are making thousands of free radicals within our body by the minute. So we could not possibly address all the damage. But it we activate Nrf2, it tells your body to start making hundreds of different protective molecules, like antioxidant enzymes. These molecules not only have the ability to fight off large numbers of free radicals, they can also repair damaged cells and build up defenses that work to protect your cells from any future stress caused by free radical exposure. One way to trigger Nrf2 is to make sure you provide your body with properly balanced phytonutrients. But what are phytonutrients and where are they found?

PHYTONUTRIENTS: WHAT ARE THEY AND WHY DO I NEED THEM?

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Phytonutrients are chemicals produced by plants. Phytonutrients help plants in a variety of ways, such as repelling insect invaders and protecting the plant from radiation from the sun’s ultraviolet rays. Researchers estimate that over 40,000 of these plant compounds exist. People who eat plants rich in phytonutrients (you can tell which ones have the most phytonutrients by their deep color) experience benefits from these powerful antioxidants. Cultures where diets are primarily plant-based tend to produce long-lived people with reduced rates of the myriad of health conditions that are common in populations that consume the standard American diet. Phytonutrients perform many functions throughout the body including – facilitating intercellular communication (homeostasis), repairing DNA damage, and activating the Nrf2 pathway.
It’s hard to document the exact effect these plant compounds have on human health as each phytonutrient affects multiple areas of the body. Also, phytonutrients work together to provide benefits in ways scientists may not yet completely understand. So isolating one phytonutrient and supplementing with it alone may not provide the benefits that a combination of phytonutrients can provide.

TYPES OF PHYTONUTRIENTS

Scientists classify phytonutrients by chemical structure, then break these classes into dozens of other groups containing hundreds of phytonutrients.

Some of the more important ones are:
Curcuminoids, Bacosides, Withanolides, Catechins, Flavonoids, Each of these phytonutrients acts in a special way, alone and together with other phytonutrients, to provide benefits to the body.
Protandim Nrf2 Synergizer contains these ingredients:

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Turmeric: Contains curcumin, a biologically active polyphenolic compound which modulates many molecular functions, helps with bodily detoxification processes, and has high antioxidant activity including documented Nrf2 activation.

Bacopa: Contains high levels of bacosides with saponins, which have been related to improved memory function, healthy liver function, and high antioxidant activity.

Ashwagandha: Contains withanolides, an adaptogen that has been used in Ayurvedic medicine to normalize body processes, promote homeostasis, and decrease cellular stress.

Green tea: Contains catechins such as epigallocatechan gallate (“EGCG”). This potent antioxidant has been used for thousands of years for its health and wellness benefits such as supporting healthy GI function and repairing damaged DNA.

Milk thistle: Contains a unique flavonoid complex called silymarin, a potent antioxidant that may be 10 times more potent in antioxidant activity than vitamin E. It also has been shown to provide cleansing and rejuvenation to the liver.

This chart shows the results of a study that measured these five ingredients, both individually and combined (Protandim Nrf2 Synergizer), and their ability to activate the Nrf2 pathway.

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How is this possible? Can the same ingredients really act differently together than they do individually?That’s the power of phytonutrients and their interaction—when combined in a carefully constructed formula with optimal types of ingredients in the correct ratios, they work more effectively. The potent combination of ingredients in Protandim Nrf2 Synergizer works hard to activate the body’s Nrf2 pathways, upregulating a multitude of genes, maintaining cellular homeostasis, and combating oxidative stress.

indexIn our home all we use now is a good quality pro-biotic to support our gut heath and overall healing from years of abusing our bodies with insufficient nutrition. A food nutrient complex called MicroPlex VMz by doTERRA, to support our bodies nutrient levels due lack of nutrients in our food supply. But in summer months when our garden (or farm share) is in full swing we can omit this. And a Nrf2 activator called Protandim. Along with a healthy diet as long as we are generally well this is all we would need after all healing has taken place. Please feel free to message me directly comment and share.