I typically fast for 16-18hrs during my menstruation & follicular phases, making this blend, my favorite breakfast smoothie. This blueberry-based mix is low sugar keeping your glucose down, high-fat to support estrogen production and brain function, and rich in greens to sooth your liver and gut. These two organs are essential for detoxification of harmful estrogens. It's also loaded with hormone-balancing boosters like Maca root & Amla, which is known to reduce discomfort related to hormone levels in women who are menopausal, uplift libido, support fertility and stimulate healthy estrogen production. Enjoy! x
INGREDIENTS (makes 30 oz)
DIRECTIONS
BOOSTERS BENEFITS
MACA
AMLA
My Flow and Glow smoothie will help you glow from the inside out. This blend of anti-inflammatory ingredients has the ability to increase lymphatic microcirculation and boost the immune system. A clean diet is the most effective way to reduce inflammation, improve digestion, get more energy, & maintain a healthy weight. Starting your day with this nutrient-dense smoothie will keep your lymphatic system hydrated and flowing smoothly throughout the day. Enjoy! xx
*Making healthy food choices will maximize the benefits of your lymphatic drainage practice.
INGREDIENTS (16 oz)
DIRECTIONS
BOOSTERS BENEFITS
MATCHA
GLUTAMINE
I love to pair it with a small salad or a sandwich for a satisfying, hearty lunch. You can also enjoy it on its own and it's utterly delicious. Enjoy! x
INGREDIENTS (yields 6 cups of soup)
INSTRUCTIONS
xx Gigi V.
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Produce:
Meat & Seafood
Breads, grains and cereal
Canned and dry goods
Beverages and condiments
Frozen foods:
Kid Snacks
I recently had the pleasure of speaking with Gigi about all things health, the Standard American Diet, and protein for a podcast. There were a few key takeaways I thought we should put down on paper for those who missed it or simply don’t have the time to listen!
First, let’s talk about protein. It’s essentially the building blocks of our body, the stuff that forms the structure of our cells, organs, tissues and enzymes. We couldn’t live without protein. It’s in everything—even bananas have protein.
The most important piece of information to take away from our podcast is this: Most of our ancestors ate meat, but it was in very small amounts. It was eaten once a week as a treat or it was served in small portions alongside grains and vegetables, but it was never the centerpiece and never a daily event. Today, we've turned that around. Many Americans now eat animal protein three times a day, seven days a week, and many of us are afraid to follow pure vegetarian diets because we worry about not getting enough protein or eating “incomplete proteins" from plant sources.
You do not have to be a registered dietitian, nutritionist or a doctor to have a finger on the pulse of what's going on. The fact is, we truly don't need to eat a complete protein in every bite of food or in every meal. Most Americans consume almost twice as much protein in their diet as people in any other country in the world. The Recommended Dietary Allowance (RDA) is .8 gram per kilogram of body weight or .36 gram per pound of body weight. This equals roughly 50 grams of protein for a 150-pound person or about 10% of your calories, not more than 35%. The WHO recommends even less, landing at .66 gram per kilogram of body weight. In America we are getting 70 to 100 grams without even trying, daily. The Journal of the Academy of Nutrition and Dietetics produced a study that found that, on average, even vegetarians and vegans get 70% more protein than they need every day (70+ grams).
As a culture, protein deficiency in the U.S. is extremely rare. Yes, I know some experts recommend even more than the above statistics, but why? The population with perhaps the highest life expectancy in the world—the Adventist vegetarians in California—doesn’t eat any meat at all. They are one of the five Blue Zones, which are hotspots across the globe with the highest percentage of centenarians. And guess what? The number-one thing Blue Zone populations are found to share after in-depth clinical trials is that they all eat 95% plants, very little animal proteins, and they never count or weigh anything. They are the longest-lived populations to date.
Why are we so hyper-focused on protein in the U.S.? We have women spiraling into disordered eating because a specialist told them they aren’t getting enough protein and they should start tracking and weighing if they want to remain healthy and live long.
Which brings me to my next point, the idea that complete proteins are necessary to sustain health and musculature and that they can come only from animal sources is a completely outdated myth that drives me crazy! As stated above, nearly all foods contain small amounts of protein, and it's very easy to obtain your daily protein requirements from beans, grains, nuts, and green vegetables. The Myth of Complementary Protein is outdated. You will find that any single whole natural plant food, or any combination of them, if eaten as one’s sole source of calories for a day, would provide all of the essential amino acids and not just the minimum requirements but far more than the recommended requirements!
Do you know anyone in your life who is protein deficient? Doubtful. On the flip side, it is likely that someone you love suffers from diabetes, heart disease, cancer, or stroke. I think we need to worry more about eating enough vegetables than we do about whether we get enough protein. The data shows we are getting plenty.
Reminder: Healthy protein sources can come from all foods, but it is the quality you need to focus on not the quantity!
High-Quality Protein Sources include Buckwheat, Quinoa, Nuts, Seeds, Legumes such as Chickpeas, Beans, Green Peas, Lentils (presoaked and well cooked), Non-GMO Organic Tofu and Tempeh, Nori Wraps, Raw Spinach, Spirulina, Fish and Seafood (preferably wild-caught or sustainably caught), Free-range Organic Chicken, Organic Pasture-Raised (local, if possible) Red Meat Products.
Key Takeaways
I realize this sets me apart from your conventional nutritionist, but my entire philosophy is lowering the fear around nutritional science. Especially when it comes to protein, stay away from looking at foods as “numbers” rather than nourishment and restore confidence in the individual. Your body will naturally send the signal to eat for whatever your lifestyle is, whether you’re a cross-fitter or someone who practices yoga for 30 minutes a day. Trust your body and our ancestral history.
In good health,
Alessandra Taylor
Healthy protein can come from a variety of foods, including both plant and animal sources, such as:
Le baguette, le croissant, éclair…some of the words that come to mind when I think France. I eat a gluten-free diet at home due to gastrointestinal sensitivities associated with wheat, yet every time I come to Europe, I find myself wondering why baked goods and pasta don’t make me sick the same way they do in the US…
I want to start off by stating that I’m not celiac. Celiac disease is an immune reaction to eating gluten, a protein found in wheat, barley, and rye. Over time, it causes inflammation that damages the small intestine’s lining, leading to some serious health complications. If you have celiac disease you must avoid gluten at all costs and seek medical help.
Fact: American wheat is higher in gluten.
The majority of wheat grown in the U.S. (about 60%) tends to be hard red wheat which is high in protein content (mostly in the form of gluten). In Europe, the majority of wheat grown is soft wheat, lower in proteins and thus lower in gluten content.
Fact: American wheat is covered in glyphosate.
Glyphosate is a herbicide (main ingredient in Roundup) used on American wheat to kill bacteria, dry out and prepare the wheat crop for harvest. Making the wheat growth process more effective and more profitable. In Europe, this practice isn’t as prominent, and it’s even banned or heavily restricted in some countries.
Unfortunately glyphosate can disrupt or kill the bacteria in our guts disrupting our immune system and microbiome.
Fact: Soil type and growing methods.
American wheat is grown in sulfur-deficient soils—Kansas, Washington, and North Dakota. The concentration of sulfur in the soil regulates the amount of gliadin proteins (the gluten subtraction responsible from the allergenic response). Less sulfur in the soil, more gliadin in the gluten. More sulfur in the soil, less gliadin in the gluten. Which means that American gluten is likely to be higher in gliadin than normal therefore more reactive.
***While these statements are supported by my research and personal experiences, they have not been verified by the FDA or a medical professional. These statements are not intended to cure or treat any ailments or diseases. Please consult a qualified healthcare professional before starting any at-home regimen to ensure these techniques are right for you.
Sources:
https://recipes.howstuffworks.com/is-american-wheat-different-than-european-wheat.htm
https://www.theurbanmonk.com/european-wheat-vs-american-wheat-whats-the-guts-reading/
https://lifespa.com/health-topics/digestion/can-digest-european-bread-american-vs-european-wheat/
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DIRECTIONS:
INGREDIENTS:
2 ripe bananas
2 cups organic rolled oats - I use Bob's Red Mill.
1 cups of coconut water - I use Harmless Harvest.
Pinch of salt
DIRECTIONS:
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Two weeks ago I went down with a bad cold that trickled down to every member in my family—including my two kids. After a couple of days of no significant improvement I went to see Dr. Chi, my oriental medicine doctor, who treated me with acupuncture and suggested I went home, got some rest, and made some honey and onion cough syrup. Her suggestion took me back to my childhood as this was my mom’s go-to when my siblings and I got sick.
Naturally, I went home and grabbed an onion and some honey and got to work. I asked my mom if this concoction actually works, and she said “Of course it does! It was your great-grandma’s recipe”. It is now my honor and duty to pass on the recipe and benefits of this homemade remedy. It’s really simple and all you need is two ingredients: raw honey (you can use Manuka honey too) and onion. It has antibacterial and antiviral qualities, and the syrup is a soothing expectorant for the throat.
Benefits of Onion: Believe it or not, raw onions are considered to be the most powerful natural antibiotics. They contain the compound sulfur which fights off both viral and bacterial infections and eases the symptoms of sore throat. They also contain phytochemicals that act as stimulants for vitamin C within the body helping to fight mucus and promoting the expulsion of mucus from the airways.
Benefits of Raw Honey: Raw Honey contains natural antibacterial, anti-fungal, and anti-inflammatory properties that help fight infections, calm a cough, soothe a sore throat and boost your immune system. The flavonoids and polyphenols, which are the two main molecules in honey, neutralize the free radicals in the body which build and strengthen the immune system.
Ingredients:
Spinach: Contains high levels of folate and folic acid, great for renewing skin and for all the pregnant mamas!
Pineapple: The main property of the pineapple peel is bromelain; This enzyme reduces swelling and inflammation by eliminating toxins in the body.
Coconut milk: Contains medium-chain triglycerides (MCTs) and vitamin E, helping maintain skin elasticity and smoothing away fine lines.
Spirulina: Rich in antioxidants, vitamins, and minerals. A teaspoon a day keeps your brain sharp & promotes optimal digestion.
Banana: A great source of vitamin B6, potassium, vitamin C, and manganese.
INGREDIENTS serves 16 oz (2 people)
DIRECTIONS
Watermelon: Contains a phytonutrient called a citrulline, which the body converts to arginine, an amino acid that boosts nitric oxide levels in the body, which relaxes blood vessels in the same way a medicine like Viagra does. Watermelon is more effective than chocolate and if you’re looking for a sweet libido-booster, stick to a juicy slice of this fruit.
Figs: Considered excellent stimulants of fertility and enhancers of the secretion of pheromones. Feast on the fruit before getting it on and find out for yourself.
Oysters: The most famous aphrodisiacs in history. Their effect is due to their high zinc content. Zinc is a mineral that aids in cell metabolism, stamina, and regulates levels of testosterone. Testosterone is the most important male sex hormone.
Maca: The Peruvian superfood has been used historically to boost fertility and sexual desire. The strongest evidence is that it may increase sperm count and improve fertility. Add it as a powder to your morning smoothie!
Broccoli: Raw, sautéed, or cooked, make sure to include this veggie in your salad to increase your libido. It’s high vitamin C content aids in blood circulation to organs and has been associated with an improved female libido.
Walnuts: Rich in omega-3 fatty acids, healthy fats that boost dopamine and also arginine, an amino acid that increases the production of nitric oxide, which relaxes blood vessels and increases circulation. If its good for the heart, its good for the…
Warming spices: Think cayenne, cinnamon, and nutmeg. Remember that old saying “spicing things up in the bedroom”? Well, these products produce heat in the body by increasing circulation and blood flow. They improve your mood and spark your sex drive!
Dark Chocolate: Nope, it’s not a myth! Chocolate contains a compound called phenylethylamine, which triggers the release of endorphins (same chemicals released after a great workout) and feel-good dopamine.
]]>This immune booster juice recipe is a potent mix of 4 fortifying root vegetables—beets, carrots, turmeric, & ginger—packed with vitamins that will help your immune system and decrease inflammatory symptoms originating from viruses or bacteria.
In only one serving you’re getting:Did you have one too many cocktails this weekend and woke up feeling it today?Combating the damage the day after a heavy night is paramount. Unfortunately, there isn't a quick-fix or cure-all to help replenish your body of the minerals lost but there is something that will help to get your body back on track ASAP and this smoothie recipe can lend a helping hand.
BENEFITS
INGREDIENTS (organic, if possible)
serves 16 oz
DIRECTIONS
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These homemade salmon nuggets are an easy toddler dinner that everyone in the house will enjoy too. I know that many kids love nuggets, and they are a great option for easy meals that are filled with nutrients including protein. We used salmon, but you can use your protein of choice. This recipe is SO easy to make with just a few ingredients and less than 30 minutes. Oh, and you get to use your air fryer too!
Ingredients:
Instructions:
Though I’m not necessarily a snacker, now that I’m breastfeeding and hungry all the time, I find myself eating between meals to satisfy my hunger. Snacking has also helped me get the nutrients I need while boosting my energy levels. That’s why it's a great idea to make sure you have healthy options on hand, so that you are prepared for when the hunger hits. These are a few of my favorite options.
1. Celery sticks with almond butter (one tbsp and 8 sticks) - This is a simple snack that provides plenty of healthy fats and protein to keep you satiated. Nut butters are also a great source of fiber, vitamins B, A, & E, iron, zinc, magnesium, and potassium.
2. Dried goji berries and mulberries (1/2 a cup) - A nutrient-packed snack that offers a great pick-me-up. It’s also a nutritious portable snack to take along when you’re running errands, on your way to work, or charging out of the house. These healthy berries are full of healthy fats, omega-3s, fiber, protein, minerals, vitamins, and powerful phytochemicals with antioxidant and anti-inflammatory action.
3. Golden Mylk 6oz - This soothing snack is my go-to. Turmeric root has been deemed the superfood of choice for busting inflammation for centuries now. It contains a chemical named curcumin which has prebiotic-like properties that help enable to make changes to the gut microbiota and support the gut-immune connection.
4. GTS coconut yogurt with purely Elizabeth granola - A protein and probiotic packed duo that is perfect for kids and adults in need of satisfying snack. It’s no secret probiotics are a must for supporting healthy digestion so consuming fermented foods such as coconut yogurt will help you to get the necessary good bacteria your gut needs in order to function smoothly.
5. Fresh blueberries (1/2 a cup) - I love having a bowl of blueberries for a snack. Not only are they perfect for satisfying a sweet tooth craving but blueberries are also a beauty food. High in antioxidants and packed with vitamin C to help protect your skin from sun damage.
Recipe serves two*
INGREDIENTS
INSTRUCTIONS
For The Roasted Pumpkin:
- Preheat your oven to 400 degrees. While the oven is heating, chop the pumpkin lengthwise in half. Remove the seeds and drizzle with olive oil, maple syrup, salt and fresh thyme. Place the pumpkin on a baking tray for 45-60 min until the pumpkin is soft but still has its form, since we are going to use it to serve the rice inside.
- In a pot or rice cooker, add 1 cup of rice (I used a mixture of wild rice) and 1¾ cups of water, (instead of adding 2 of water for each cup of rice, I add 1¾ so that the rice is very loose and does not stick), then add the salt, coconut sugar, coconut oil, grated coconut, raisins, blueberries and coconut milk; bring to a boil and lower heat to low, cover and cook for 15-20 min. Stuff the already roasted pumpkin with the coconut rice. Use fresh thyme and grated coconut for garnish. Enjoy!
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Peanut Butter Cups: A chocolate staple. Instead of the old fashion Reese's Peanut Butter Cups try Justin's Chocolate Peanut Butter Cups, Unreal Peanut Butter Cups or Theo Chocolate Peanut Butter Cups.
M&M's: M&Ms are quite the classic. I always got a ton of them trick or treating. Swap for Unreal Dark Chocolate Crispy Gems, colored naturally from veggies (like Spirulina and beets), and are made with fair trade dark chocolate and bits of crispy quinoa.
DumDums Lolipops: Lolipops are the most purchased candy during the halloween season and shockingly, most of them contain gluten. Yum Earth Organic Lolipops and Project 7 Golly Lolli's are great for allergen-friendly classrooms, low in sugar and contain no artificial flavoring.
Starburst: Starbursts are probably one of the worst candies you can eat because they are mostly comprised of corn syrup and vegetable oil. Luckily, Smart Sweets or Yum Earth Organic Chewys both make a great swap with better ingredients. They also make other candies like gummy bears, gummy worms, and swedish fish.
Rice Krispie Treats: I’m sure you already know that Rice Krispies Treats are not exactly the healthiest option, but because we all love that crispy, crackly pop try Made Good Crispy Squares - they also come in chocolate chip.
Hershey's Kisses: No tricks here, just vegan, nut-free Halloween chocolate that everyone will love! Enjoy Life Foods Halloween Chocolate Mini's are free from egg, wheat, dairy, and 12 other allergens perfect for all ages.
]]>INGREDIENTS:
DIRECTIONS:
Directions:
Pick Your Base: Choose One - (1 Cup)
Load Up On Greens: Choose One - (2 Handfuls)
Choose A Fat: Choose One - (1/4 Cup)
Pick Your Protein: Choose One - (1 Scoop)
Add In Your Fruits: Choose One - Frozen or Fresh - (1 Cup)
Top It Off: Choose As Many - (1 Tablespoon)
DIRECTIONS
Add all your ingredients into a Vitamix-like blender. Blend until smooth. If using fresh fruit, add ice to achieve desired temperature. Enjoy!
** Check out a few of my staple smoothie recipes: Glowing Green Smoothie, Mango Spirulina Smoothie, Green Detox Smoothie & Inner Glow Smoothie.
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Ingredients:
Directions
Have you been throwing out your pineapple peels? Well, I urge you to reconsider as there are some health-packed (and planet-friendly) reasons why you might want to keep these next time.
Pineapples are praised for their anti-inflammatory and immune-supporting abilities due to a powerful enzyme they carry called bromelain. Pineapple peels, have been used extensively in my country, Colombia, due to their heavy content of vitamins, minerals, fiber, and antioxidants that combat disease. The skin of the pineapple is packed with essential vitamins, minerals, fiber, antioxidants, and other helpful compounds that can help fight inflammation, and consuming pineapple water is an easy way to reap peels' benefits.
So, drink up your pineapple agua! This concoction is another one of my mom’s best-kept self-care secrets, and as simple as it sounds, pineapple peel water makes for an excellent natural diuretic that’s been typically used after procedures or during pregnancy to get your juices flowing. I have been drinking it daily in my third trimester and has made drinking water a lot more juicy!
Here's how:
Benefits:
Creamer
I like to transform my coffee into a mesmerizing moment with a great creamer. Lately I flirt between Lairds Superfood & Vital Proteins Vanilla Collagen. One of the main ingredients in the Laird Superfood creamer is coconut oil, which has been shown to have many health benefits, including an immune system boost, improvements in memory and brain function, increased energy levels, and improved digestion/gut health.
Lairds Superfood Creamer or Vital Proteins Vanilla Collagen Creamer
Plant-Based Milks
When I add milk to my coffee it must be plant-based. With so many alternatives in the market (woohoo! we've come such a long way) I gravitate towards MALK Organics, as their products are unsweetened, GMO- and lactose-free and vegan friendly. No carrageenan. No binders. It's made with six ingredients or less, and more than one cup of sprouted organic nuts in every bottle, cold-pressed with the latest technology to retain all the nutrients without losing any of the flavor.
Malk Organics Almond & Oat Milk
Super-Food Adaptogens
Coffee is the perfect drink to mask the strong tastes of adaptogens. By combining coffee and adaptogens, you'll develop your own personal morning elixir with benefits that extend well beyond your wakeup routine.
Moon Juice Reishi Powder, Pearl Powder & Chaga
]]>Ingredients:
6 Medium Zucchini, Washed & Sliced
1 Cup Apple Cider Vinegar
1/3 Cup Coconut Sugar
1/4 Tsp Red Pepper Chili Flakes
2 Garlic Cloves Slivered
Kosher Salt
Olive Oil
Fresh Mint Leaves
Directions:
A quick and easy lunch or dinner dish thats flavorful and fresh—perfect for your next summer party!
Ingredients:
3 Salmon Fillets
2 Limes
2 Tablespoon Extra Virgin Olive Oil
1 Teaspoon Ground Cumin
1/2 Teaspoon Ground Turmeric
1 1/2 Cups Pearl Couscous
1 1/2 Cups Baby Arugula
1 Cup of Plain Coconut Yogurt ( I use CocoYo )
1/2 Cup Violife Feta
1/4 Cup Fresh Parsley Leaves
1/4 Cup Fresh Mint Leaves
1 Persian Cucumber
2 Scallions
Himalayan salt & pepper
Instructions
Superfood Highlight: Spinach - This leafy green boasts essential nutrients like fiber, omega-3 fatty acids, and even protein. Spinach’s true superpower can be found in its high concentrations of magnesium and vitamin K. It is one of the best plant-based sources for these nutrients, which promote healthy blood and bones.
IngredientsInstructions