Super Smoothie Recipe

When my clients need a super nutritious and stomach soothing breakfast solution, I usually recommend they start with my Super Smoothie Recipe.  This is a really versatile recipe filled with nutritious greens, healthy fats, and proteins to keep you going all morning.  I never recommend a smoothie being any less than 1/2 green vegetables so don’t skimp on those vegetables!  An all fruit smoothie in the morning will just be setting you up for a sugar crash come 10 am!

Super Smoothie Recipe

1 avocado

1 cup frozen organic berries

1 banana

1 cup full fat coconut milk from a can

1 cup coconut water (check the labels for a low sugar option)

2 handfuls kelp or spinach

2 tbsp grass fed gelatin (Haven’t heard about this gelatin? Learn more about it here.)

1 packet stevia (optional).

Mix everything well with a high speed blender.  Remember, this is just a guideline.  If you like different fruit or prefer all spinach, go for it!  Also, if you want an easy way to get in all of your vitamins and minerals for the day, I highly recommend adding a scoop of this protein powder as well.

 

Getting Ready For Disney: Paleo “Nutritional First Aid Kit”

Yup, I am one of those people that “labels” things.  I almost broke out the label maker but I didn’t want to embarrass myself too badly!  I just wanted to show you my family’s emergency “Nutritional First Aid Kit” for our upcoming journey to Disney.  As my son has grown, his health needs have changed, and so has our travel kit.  Whether he was a baby traveling to Napa, a big six year old going over the pond to Ireland, or taking a quick trip to Oklahoma to see his great grandma we always pack some kind of bag with nutritional supplements and oils.  I like to think I would have been a good Boy Scout but I have forgotten my own makeup and socks on too many occasions to deserve that designation.  For now, I will settle with being “mostly” prepared for anything.  So what do I have packed for this trip? Well, we have your standard emergency kit with Angry Bird band-aids and antiseptic wipes, hand sanitizer spray, a sewing kit (not that I know how to so or anything, notice it has never been opened), a nail kit with emory board and clippers, tissues, sunscreen, scissors (because don’t you ALWAYS need a pair while you are traveling?), some Aveda Blue Oil for headaches and some Benedryl Spray for bug bites.  The rest of the products I consider a vital part of my “Nutritional First Aid Kit”.  These are a few of my must haves when traveling:

1.  Digestive Health Supplements

 

Raise your hand if you have “tummy troubles” when you travel?  It seems to be a very common occurrence across the board so I like to be prepared as much as possible.  It could be the hours of sitting on the airplane, the change in your normal eating routine, or the inevitable “cheats” that domino into “What diet? I’m on vacation!” that might lead to a rumbly tummy or digestive distress.  Enter my digestion kit.  I believe that the trifecta for good gut health is

• A good Digestive Enzyme containing the following enzymes;  amylase (to digest carbohydrates), protease (to digest protein) , and lipase (to digest fat)
• A Probiotic to keep the healthy gut flora high, and
• Some form of Hydrochloric Acid to keep a majority of “good” stomach acid in the stomach.

There are many reasons to take a Digestive Enzyme, including the following:

•  Enzymes are vital to human survival because they are responsible for every chemical reaction that takes place in our bodies.  These reactions allow our cells to build up and bread down molecules quickly.  Vitamins, minerals, and hormones mean nothing without the labor force of enzymes.
• Our typical diet of processed and cooked foods drain our enzyme supply because processed foods with additives, preservatives, nitrates, etc., do not contain the digestive enzymes needed for proper digestion and absorption of nutrients.
• Some raw foods contain enzyme inhibitors.  This means that some foods actually neutralize the enzymes that your body creates.  These foods include peanuts, raw wheat germ, egg whites, nuts, seeds, beans, peas, potatoes, and lentils.
• Many factors cause our bodies to use up enzymes faster;  extreme hot and cold temperatures or strenuous exercise will use up enzymes at a faster rate.  This in turn effects the absorption of nutrients which then leads to sickness and disease.
• Enzyme levels drop significantly with age.  So pretty much every day you are making a little less than the day before, scary thought, huh?

Why you should probably take a Probiotic

Probiotics are products containing the helpful bacteria that normally inhabit the human digestive track.  In the intestinal tract, these beneficial microbes help complete the digestive process, and some actually produce vitamins.  There is even evidence that without them, the immune system can’t work properly, lessening resistance to infection.  (I also like to grab a couple of bottles of Kombucha to sip on through the day.  This is full of probiotics and is a tasty, bubbly alternative to soda.  If you have never had Kombucha, I don’t recommend drinking more than 2 oz. the first day and gradually increasing as your stomach flora balances.)

Why do we need MORE Hydrochloric Acid, I thought stomach acid was bad?

Hydrochloric acid is the good stomach acid that your body produces naturally.  It is produced to break down and digest our foods.  Most Americans have an abundance of bad stomach acid from drinking coffee, eating sugar and processed foods, and eating too many acid producing foods.  Acid reflux is normally a sign of too low of a level of hydrochloric acid or stomach acid.  Apple cider vinegar and lemon juice are the two easiest ways to increase your hydrochloric acid levels.

I also included a sample size of Gluten Ease in case any of us accidentally get “glutened” at a restaurant.  This product works fast to digest gluten and hopefully reduce any digestive upset.

2.  Activated Charcoal Capsules

Activated Charcoal is a well known antidote as it adsorbs most organic toxins, chemicals and poisons before they can harm the body. Some Emergency Rooms administer large doses of activated charcoal for certain types of poisoning.  I like to keep it handy for spider bites (mixed with baking soda to form a paste and applied to bite as well as taken internally), accidental ingestion of toxins, food poisoning, or for stomach bugs.  (You can also use it to whiten your teeth but that is another post.)

According to The Wellness Mama:

“Activated charcoal is considered to be the most effective single agent available. It is used after a person swallows or adsorbs almost any toxic drug or chemical.

• Activated charcoal is estimated to reduce absorption of poisonous substances up to 60%.
• It works by adsorbing chemicals, thus reducing their toxicity (poisonous nature), through the entire length of the stomach and small and large intestines (GI tract).
• Activated charcoal itself is a fine, black powder that is odorless, tasteless, and nontoxic.
• Activated charcoal is often given after the stomach is pumped (gastric lavage). Gastric lavage is only effective immediately after swallowing a toxic substance (within about one-half hour) and does not have effects that reach beyond the stomach as activated charcoal does.” For more information on how to use activated charcoal visit this site.

3.  Essential Oils

My two favorite essential oils to travel with are the Thieves Oil blend and the Peace and Calming Blend by Young Living Essential Oils.

•  Thieves Oil is a one-of-a-kind blend with a pleasant, spicy aroma and a combination of oils designed to support a healthy immune system. I want to make sure everyone’s immune system stays strong while we travel through the airport and on the plane.  You can dilute it in a carrier oil and apply to the soles of the feet, wrists, or rub through hair.
• Peace and Calming is a combination of oils that simultaneously sooth and uplift.  I figure the whole family can use this when the plane is delayed or we are waiting in long lines at the park.  Rubbing on the soles of your feet at night can also encourage a restful night’s sleep.

4. The Amino Acid L-Histadine for Allergies

My son and husband have seasonal allergies and this always test well for them both during the Spring months hear in Texas, when every known allergen to mankind seems to be blowing through the wind. (In addition to the L-Histidine I have also included a NET Remedy for environmental and food allergies.)

What is L-Histadine? Glad you asked!

“Histidine is a semi-essential amino acid that your body needs during periods of growth, stress, and recovery from illness and injury. This nutrient is an essential amino acid for children. Dietary sources include pork, poultry, cheese, and wheat germ.  Because taking too much histidine can cause a copper deficiency, you may need to supplement your diet with extra copper.  Although health practitioners use histidine less frequently than other amino acids, your body uses it to make histamine, which reduces your sensitivity to allergens. (Your body, however, can’t make all the histamine you need.) This amino acid can also enhance the uptake of some minerals like zinc and inhibit the absorption of copper.”

5.  Metagenics Ultracare for Kids

I know that several of my clients have purchased this supplement for their kiddos and had great success. I started giving it to my son years ago when he was first diagnosed with severe food allergies.  It is free of all allergens and provides all of the vitamins, minerals, and nutrients he needs for the day.  He likes to mix it in our Nutra Bullet with a banana, coconut milk, his probiotic, and an oil blend for a “pre-breakfast” in the morning (I like to think we have adopted a hobbit lifestyle around here; preferring a pre-breakfast, breakfast, maybe some “elevensies”, lunch time, tea time, supper, after-dinner-snack, etc.  There is never a bad time for healthy food.  Eat when you are hungry!)

6.  Vitamin C and Zinc

These are pretty crucial for our immune system as well as keeping our adrenals strong during times of stress.  I think that traveling is a good case for both of them!

• Healthy adrenal function requires Vitamin C, and some of the highest concentrations of Vitamin C in the whole body are found in the adrenal glands. If you`ve experienced symptoms like fatigue, depression, inability to cope with stress, or emotional instability and if you suspect adrenal fatigue is the underlying cause, Vitamin C can be a vital part of your recovery process.
• Zinc is a mineral that’s important to the body in many ways. Zinc keeps the immune system strong, helps heal wounds, and supports normal growth.   It can also help to lessen the severity and duration of the common cold.

In conclusion, you can see that I like to be prepared, not because I am a worrier, but because I hate the thought of buying any of these products on the road when I know I have a cabinet full of them at home!  And it is really unlikely that they sell any of these at the local Wal-Mart.  As with any supplement, I like to utilize Muscle Response Testing to test which of these products are good for my clients.  Everyone’s body is different, but this is what works well for my family.  What are some of the common struggles you face while traveling? What do you always wish you had brought from home?

 

 

 

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Getting Ready for Disney: Top 8 Paleo Snacks

Ahh, vacation.  I am so ready for a little break from everyday life.  This stay-at-home, home-schooling, nutritional consulting, blogging mom needs a change in her scenery and I think that Disney is just the place!  However, how many moms out there cringe at the idea of a vacation?  I have to admit, sometime the thought of planning and packing is a slight deterrent to getting me out of the house.  So, I thought I would tackle one of the most important part of any trip– snacks!  I have been Paleo/Primal for about 5 or so years (it’s been so long, I have lost count) and this creates its own unique challenges when we travel.  It can be hard to find places to eat that provide Paleo or Primal meals that are affordable and of good quality.   Gone are the days of grabbing a Happy Meal at the airport or stocking up on candy and pretzels at Wal-Mart on our way out of town.  Don’t despair though!  Eating healthy and satisfying snacks can be just as easy, with a little bit of preparation and a well stocked pantry, you will be ready for a getaway at a moments notice.  Below are some of my MUST haves for any trip.  These are all items that you can find at your local Whole Foods, Sprouts, Natural Grocer, or other health foods store.  (Note: Since we are flying, these are all shelf stable-type foods.   I will also post my shopping list for when I touchdown in Florida.)

1.  Larabars

These are pretty much a necessity for my whole family.  They are portable and everyone can choose their favorite flavor.  With very few ingredients, these bars are made of mostly nuts, dates, and sometimes dried coconut or other dried fruit.  Word of caution:  These are pretty high in sugar so I wouldn’t recommend using as a meal replacement on a consistent basis.  But, when you are sitting at the airport, waiting for your flight, these are certainly a better option than a king size bag of peanut M&M’s.  I purchase a box of Larabars at Costco but you can also find them at most health food stores.

2.  Tanka Beef Jerky

Protein! This can be such a hard part of the diet to go portable with.  I am all about bringing hard boiled eggs and a tuna pouch with me on the airplane but I don’t think the other passengers would appreciate it.  Enter Tanka Bars.  I am usually not a huge beef jerky fan because I always worry about  pulling out a filling.  However, Tanka bars are completely different.  Since they are made with buffalo meat they are so tender and easy to chew, I am betting even the little kiddos will be able to nosh happily.  They contain dried cranberries in most varieties which adds a little pop of freshness and a hint of sweet.  The bars have around 6 grams of sugar for the whole thing.  They come in sticks, bars, and bags of “little bites”.  A must have when you turn caveman and “must eat meat”!  Here are the ingredients for the Spicy Pepper Variety, (my favorite):  Buffalo, Dried Cranberries, (cranberries, sugar), Sea Salt, Black Pepper, Habanero, Jalapeno, Spice, Red Pepper, Onion, Garlic, Lactic Acid Starter Culture.  Nothing scary, no weird preservatives or chemicals.  (The other wonderful option for jerky is Primal Pacs but since they are only available online, they didn’t make this list.)

3.  Go Raw Cookies

These are a personal favorite of my sons.  He likes the Original Cookie flavor but they come in tons of different flavors like Ginger Snaps and Chocolate Super Cookie.  The Original flavor contains organic coconut, unsulphured sesame seeds, and organic dates.  They are pretty tasty!  I like to dip mine in a pouch of nut butter like Justin’s Almond Butter (see below)  to get more protein and fat in my snack.  If you have little people with little hands, these are the perfect size for them to happily munch on and get a great dose of healthy fats for energy.

4.  Nut Butter

I am never without a pouch of nut butter in my purse.  However, when traveling through security you will have to put them in your ziplock bag for liquids since they are “somewhat” liquidy.  FAA states that each container has to be less than 2 oz. and the Classic Almond Butter by Justin’s come in at 1.15 oz. each.  These are  such a great source of protein and fat.  You can also pack a couple of apples in your bag to squirt on the apple as you eat.  Since it is next to impossible to find a plastic knife in the airport I would give up on trying to cut it up.   It’s awesome on bananas too!

5. Dried Fruit

I like to use dried fruit mixed in with my nuts.  Since, it is high in sugar I use it very sparingly.  Also, make sure you that you read those ingredient lists and find out if there is any added sugar (a seemingly daunting task, I know).  Sugar can go by many names, so do your research and keep away from them.  Sometimes they add fruit juice to sweeten the dried fruit and I find this usually to be an acceptable amount of natural sugar.  My favorite dried fruit to take on a trip?  PRUNES!  Yes, they help with digestion and since traveling seems to bring on the tummy troubles in some, it’s always a good dried fruit to keep on hand.

6.  Plantain and Taro Root Chips

Trader Joe’s carries a plantain chip that is made of plantains and sunflower seed oil–that’s all.  Now there is debate on the Paleo blogosphere as to whether sunflower seed oil is acceptable since we don’t know exactly how the oil is processed in these chips.  That being said, plantains are a safe starch and don’t cause digestive issues like your typical corn tortilla chip can.  The other option that I have been known to pack in my purse are the Terra brand Taro Root Chips.  These are great when you need a delivery method for your guacamole or salsa and they really satisfy that chip craving when you are watching everyone else go to town at the local Tex-Mex restaurant.  Bonus, you won’t feel bloated or foggy brained after eating these chips!  I can’t guarantee that same feeling if you indulge in the margarita though…

7.  Avocados and Coconut Butter

It is so important to keep as much fat with you as possible (and I’m not talking about that annoyingly stubborn belly fat) .  Healthy sources of fat will keep you satiated and also curb those sugar cravings that are inevitable during vacation.  No, I am not talking about fat from a Big Mac or Krispy Creme doughnut, that is an UNHEALTHY fat!  A good example of a portable, healthy fat is an avocado,macadamia nuts, olives, or shredded coconut flakes.  If you can’t find a knife at the airport, you can cut it in half before you leave and put it back together and cover with plastic wrap to keep it from going brown.  My other favorite portable fat is Artisans brand small pouches of Coconut Butter or Coconut Manna, yummy!

8. Dark Chocolate

  

Yes, I know.  You are thinking, chocolate bars aren’t very Paleo are they?  Well, it depends on what type of chocolate you are looking at.  If you are eyeing those Hershey bars at Walgreens, look away!  No, what we are looking for is a very, very dark chocolate with a very low sugar content.  My two favorites are the the Trader Joe’s Dark Chocolate Bar that is 85% Cacao and the Dagoba Eclipse Bar that only has 8 grams of sugar for the entire bar!  The good thing about dark chocolate is that a little goes a long way and I double dog dare you to eat an entire bar of dark chocolate!  Usually one small square of chocolate and a few macadamia nuts keeps me from attacking that junk food and I am completely satisfied.

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