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Health and Healing the Way Nature Intended
Updated: 2 hours 33 min ago

Top 10 Ways to Increase Lymphatic Drainage

Mon, 01/15/2018 - 11:03

Our lymph passages run all throughout our bodies. They are responsible for moving lymph carrying internal and external toxins and pathogens to be excised. Environmental toxins, as well as bacteria, viruses and cellular waste, travels through these pathways to the lymph nodes. The lymph nodes are cleansing stations where lymph is filtered and purified. When lymph becomes stagnate, our cells can’t work efficiently, causing toxins to build up, and resulting in health issues like these.

  • Edema (fluid retention)
  • Chronic pain
  • Unexplained injuries
  • Excess weight, fatty deposits and cellulite
  • Excessive sweating
  • Chronic sinusitis
  • Allergies
  • Swollen glands, eyes, and ankles
  • Eczema and other skin conditions
  • Arthritis
  • Upper respiratory, including sinus and ear infections
  • Headaches
  • Chronic fatigue
  • Digestive disorders
  • Frequent colds
  • Tonsillitis, bronchitis, and pneumonia
  • Heart disease
  • High blood pressure
  • Cancer, including breast cancer

Now for the good news: increasing lymphatic drainage isn’t difficult or time-consuming. In fact, many of the suggestions I’m about to reveal are things that are just plain healthy for all of our bodily systems and our overall well-being!

Top 10 Ways to Increase Lymphatic Drainage

Drink more water

Staying hydrated is vital to keep lymph moving and draining properly. Lymph contains 95% water, which is the reason it’s so important to drink plenty of clean water throughout the day. Dehydration is the most common reason for lymph congestion and it’s easy to remedy. You should drink approximately half your body weight in ounces of water each day. One way to check you are getting enough water is to see if your urine is clear or straw colored. If it’s darker, you need to increase your water intake. If you struggle with drinking enough water, try infusing it with lemon slices, berries, and herbs, like mint and basil. Or, grab yourself a glass water bottle and add some therapeutic food grade essential oils.

Move more

Along with staying hydrated, daily workouts are the most important way to “pump” lymph through the body so it can be expelled. Daily exercise also increases your breathing rate, improves circulation, and encourages water intake—all ways to improve your lymphatic drainage. One of the best types of exercises is rebounding, which is usually done on a mini-trampoline or an exercise ball, though jogging and walking also have a rebound effect. Yoga is another great exercise for moving lymph. Stretching and twisting “squeezes” organs and tissue, naturally keeping lymph moving.

Practice dry brushing

The practice of dry brushing has been around for centuries and has recently regained popularity, perhaps because of the pitiful state of our culture’s lymphatic drainage. This technique originates from the Ayurveda medicine tradition to improve lymphatic flow and boost circulation. It’s easy to do—use a firm-bristle brush (don’t wet it) and brush your skin towards your heart. The movement encourages lymph and blood underneath the skin to move out of the organs and tissue so that it circulates. 

Use an infrared sauna

If you read my blog, you know I love my infrared sauna fiercely. It’s so relaxing to sit in, but it also provides amazing health benefits. One of those is improving lymphatic drainage. As the body heats up, it improves circulation of blood but also of lymph. While you sit and sweat in an infrared sauna, you are in parasympathetic nervous system mode (you’re relaxed). Besides this, stress is one of the culprits of slowing down lymph drainage, so relaxing in an infrared sauna does double duty.

Use a standing desk

The “sitting disease” is real and one of the major contributors of poor lymphatic drainage. Sitting for extended periods of time cuts off lymph circulation, and since the lymphatic system doesn’t have its own pump, it needs assistance to get moving again. If you work at a desk most of the day, get a standing desk or make use of the ones available in your office. You don’t need to stand all day long to see an improvement; shifting back and forth between sitting and standing will be enough to see remarkable improvement in lymph filtration. 

Eat more raw vegetables

Raw fruits and vegetables contain enzymes and antioxidants that aid the body in breaking down toxins so they can be moved out of the body more proficiently. All fruits and veggies are great helpers, though leafy greens are especially important. They contain chlorophyll, which is a potent cleansing nutrient that cleanses both lymph and blood. Many of these foods are also high in water content so they help keep us hydrated.

Eat more seeds and nuts

Lymph drainage requires plenty of essential fatty acids, specifically omega 3 and omega 6. Adding more raw, unsalted seeds and nuts into your diet is a delicious way to ensure your body is getting enough of these nutrients. They are also important for reducing inflammation and removing fat-soluble waste from the body. Additionally, nuts and seeds are loaded with fiber, which is important for removing toxins from the body in its own right. Try adding more sunflower, chia, flaxseeds, pumpkin, and hemp seeds along with almonds, hazelnuts, cashews, macadamia, walnuts, and Brazil nuts to your diet. Try making some of my grain free granola. Remember, it doesn’t count if they are roasted or covered in anything gooey and sweet.

Practice deep breathing

There are many reasons to practice deep breathing, but you may not have considered increased lymphatic drainage in the list. Spending 10-15 minutes daily focusing on breathing deeply from your diaphragm can greatly improve your lymphatic system as it creates a pressure pump to get the fluid moving. If you want, you can combine this practice while sitting in your infrared sauna to save time. By the time you emerge, you’ll be a new, relaxed woman!

Get a massage

Speaking of relaxing, I’m giving you permission to get regular massages. Yay! And don’t worry—if you prefer a lighter touch while on the massage table, you’ll still get the benefits. The lymphatic system is right below the surface of the skin, so a deep tissue massage isn’t required. A regular full body massage will get the lymph moving so that it can drain, but if you feel you need more assistance, you can seek out a lymphatic drainage massage practitioner in your area.

Burn your bra

A large cluster of lymph nodes are centered in our chest, arms, armpits and breasts. When we restrict these areas with tight, ill-fitting bras or underwire, the lymph is unable to flow through those nodes as it should. This stagnation of lymph may contribute to swollen lymph nodes, fibrocystic breast tissue and breast cancer. Breast cancer has reached epidemic status, and our culture’s insistence on wearing restrictive bras is part of the problem. Breast tissue is meant to bounce—it’s a natural rebounding for that delicate tissue. But when strapped into a tight, uncomfortable bra, that can’t happen. Unfortunately, our society isn’t ready for women to go bra-less, much to our chagrin. But I’ve recently found the ultimate solution — the Cami by Ruby Ribbon. It supports me without binding me up. I feel free for the first time in ages, and I no longer worry about constricting lymphatic drainage so that it stagnates.

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Episode 3: Samantha Lee Wright — Essential Oils

Wed, 01/10/2018 - 11:03

I was lucky enough to be a guest on Samantha’s #1 ranked Essential Oil podcast! She is a brilliant business woman, a mom, a doula, and an amazing podcaster. I am so happy that she agreed to come on my show and talk all about her journey!

Show Notes

Samantha Lee Wrights’s Bio:

A free-spirited, multi-passionate entrepreneur, doula, childbirth educator, and mother of two. Her mission is to put moms in the driver’s seat of life, whether that be in birth, in health, or even in business, so that you feel like you’re the one driving the ship, and less like a passenger on the roller-coaster of parenting.

Sam is the producer and host of the #1 essential oils podcast on iTunes and Stitcher, The Essential Oil Revolution, where each week, she interviews some of the world’s most innovative and inspiring experts on essential oils, health, fitness, spirituality, and science. Episodes are jam-packed full of practical advice, DIY recipes, healthy living tips, and so much more.

She maintains an active birth business working as a doula and teaching modern and fun childbirth classes in Boone, NC.

She works collaboratively with doctors and midwives to help parents have better birth experience and supports them as they transition into parenthood with unbiased and up-to-date education, emotional support, and lots of loving touch.

Where you can find Sam: More goodies mentioned during the podcast: Sam’s Top 5 Favorite Essential Oils:

You can watch the interview on YouTube below

Other Ways to Listen:

If you like this podcast, please leave us a review on iTunes or Stitcher. Your reviews help us reach more people!


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How Does Sugar Negatively Impact Our Health?

Mon, 01/08/2018 - 11:03

You may believe you don’t eat much sugar, certainly not as much as most people. Even the most health-conscious people eat more sugar than they think they do though because it’s everywhere. It’s hidden in condiments, soups, and even meat! So even if you faithfully abstain from sugary ice cream treats and sugar-laden cereal, you are probably getting much more sugar than you realize.

The average American consumes approximately 32 teaspoons of sugar per day, much of it hidden in the highly-processed foods our modern, busy society encourages by making it so readily available and inexpensive. Once we get started on the typical Western processed-food cycle, it’s hard to get off of it.

Why is it so hard?

Because sugar is addictive! In fact, it’s equated to a drug—it’s only 1 nitrogen atom away from cocaine, according to Dr. David Reuben, author of Everything You Always Wanted to Know about Nutrition.

Want proof that sugar is a hidden ingredient in so many of the foods we consume on a daily basis? Here it is:

  • Energy drinks: 32-40 grams per 20 oz.
  • Sweetened teas: 10-14 grams per 8 oz.
  • Low-fat ice cream: 7-10 grams per scoop
  • Soda: 32 grams per 32 oz.
  • Agave syrup: 50-54 grams per ¼ cup
  • Ketchup: 2-3 grams per 2 Tbsp.
  • Sugar-free syrup: 11 grams per ¼ cup
  • Granola bar: 3-5 grams per bar
  • Orange sauce: 8-10 grams per 2 Tbsp.
  • Canned fruit: 10-12 grams per 4 oz.
  • Unsweetened apple juice: 16 grams per 8 oz.
  • Fat-free dressings: 4-8 grams per 2 Tbsp.
  • Raisin Bran: 6 grams per cup
  • Granola with raisins: 8-12 grams per 2/3 cup
  • Starbucks Frappuccino: 18 grams per 9 oz.

Sure, you may never have even tasted a Starbucks Frappuccino or a Red Bull Energy Drink, but what about granola, unsweetened apple juice, or low-fat salad dressing? Eek! Aren’t those things good for you? That’s what we’ve been told. But, the companies who produce highly-processed foods have big stakes involved—they want to keep us addicted to sugar so we’ll keep buying their products.

Oh, and you know all those “healthy” low-fat foods you eat? Guess how they make them palatable? By adding sugar, of course!

Now that you are starting to get the picture of how concealed sugar is in foods we enjoy daily, let’s look at why that’s a problem.

First, we need to understand what happens when we consume sugar.

Before it hits the bloodstream coming from the digestive tract, sugar is broken down into two different types of simple sugars:

  • Glucose—is used by our bodies to create energy. It’s a natural part of all of our cells and our body actually produces it if we don’t get it from our food sources.
  • Fructose—is not necessary for any of our bodily functions and our bodies do not produce it.

So, as we continue to discuss how sugar negatively impacts our health, we are talking about fructose only.

Sugar is not only addictive, it’s hazardous to our health. Yes, it’s bad for your teeth, but it goes way beyond that.

How Sugar Negatively Impacts Our Health

Creates Non-Alcoholic Fatty Liver Disease

Fructose is metabolized directly into fat, which contributes to the obesity epidemic in the West because the liver can only handle so much fructose at a time. The average amount of sugar eaten by Americans daily is too much for the liver. When an abundance of fructose is stored in the liver, it is released as Very Low-Density Lipoprotein (VLDL), a form of cholesterol. The fructose stuck in the liver causes Non-Alcoholic Fatty Liver Disease.

Feeds Cancer

Sugar feeds cancer cells, making these cells grow faster and divide faster, which causes cancer to spread quicker. 

Causes Insulin Resistance

Having too much fructose in the bloodstream causes a metabolic dysfunction, causing insulin to stop working properly in the body. This is called insulin resistance, and it leads to a multitude of diseases, including metabolic syndrome, cardiovascular disease, obesity, and type II diabetes.

Advanced Signs of Aging

Excess sugar causes your skin to sag, increasing the signs of aging. Once fructose reaches your bloodstream, it attaches to proteins. This process, called glycation, creates the loss of elasticity in aging tissue including your organs, arteries, and skin. The more sugar you consume, the faster this process advances.

Increases Stress

A sugar spike in the bloodstream causes the same type of fight or flight response as stress does. When our body is stressed, or we have a burst of fructose hit our bloodstream, our body releases stress hormones, specifically epinephrine, adrenaline, and cortisol. Since we don’t need to run away from a wooly mammoth, these stress hormones have no way to be released, so they cause us to feel irritable, shaky and anxious. This can easily become a vicious cycle of low blood sugar, a spike in blood sugar, causing the release of yet more stress hormones.

Causes Tooth Decay and Gum Disease

We know from childhood that sugar is bad for our teeth. It basically rots them. But did you know it also causes gum disease? If you think a good dental hygienist is all you need to stop worrying about this issue, then consider this: Research shows that gum disease is a precursor to heart disease. Researchers believe the connection lies in the relation to the how the body deals with the constant inflammation caused by the periodontal infection over a period of time.

Unregulated Blood Sugar

High fructose levels impact blood sugar in multiple ways, including the deficiency of chromium in the body. Chromium is a trace mineral responsible for regulating blood sugar. This insufficiency further weakens the body’s defense against insulin resistance.

Lowered Immune Response

Animals that have diets high in fructose have been found to have inhibited immunity, making them more susceptible to all types of infections and illnesses. The research points to the fructose causing an imbalance in the body that allows bacteria and yeast to grow, which suppresses the ability to fight off illness.

Loss of Well-Being and Increased Emotional Instability

We’ve all experienced a sugar high, which is inevitably followed by a sugar crash. This vicious cycle sets the stage for fatigue, headaches, mood swings, and, you guessed it, more sugar cravings! It’s a real challenge to break this cycle once it gets started, because, just like with a drug, you know you can make yourself feel better just by having a “hit” of sugar.

Increases Appetite

When fructose hits the bloodstream, it causes your body to produce more insulin. That additional insulin blocks leptin—the hormone that reduces appetite and increases fat burning capabilities. Since sugar is so addictive, we tend to eat more and more of it, which leads to more hunger and leaves our body unable to burn the fat the sugar is producing.

How to Get Rid of Sugar!

If you need help getting off the sugar rollercoaster, there are some really great resources. I have read a number of books on the topic and here are some of my personal favorites:

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What is the Institute of Integrative Nutrition?

Tue, 01/02/2018 - 11:03

One of the biggest questions I get is about where I went to school and how that knowledge landed my in a position to start my blog. My story starts way before I even went to Nursing school, but I told that part in another post: The True Story of My Nursing Career. Today I’ve decided to tell you about the Institute of Integrative Nutrition (IIN), my school, and what students who attend learn there.

What is the Institute of Integrative Nutrition?

IIN started in 1992 as a small school in New York City but is now the largest nutritional school in the world. When I attended I actually had to commute to Manhattan every month, which was really awesome! I love the city! The curriculum is now all online, and over 100,000 students in 150 countries have gone through the program. I was actually interviewed on stage by the founder, Joshua, as a part of our Health History demonstration. That interview is now part of the online program! See the photo to the right…

The foundation of the curriculum is what I share here on my blog—whole, natural foods and shifts in lifestyles can change your life for the better. Instead of focusing on medication to fix a problem, as I’d been taught as an R.N., I wanted to teach others about how they could take their health and healing into their own hands by living naturally. I firmly believed that our bodies are the source of healing, and I sought out a place that would give me the knowledge I needed to understand and express this responsibly. That’s how I came to choose IIN.

I learned about over 100 different dietary theories from some of the world’s top nutritional experts, but that was just the beginning! IIN teaches holistic health—that true health comes from not just diet, but the connection between how we eat and how we living in the world. I was encouraged to understand that each individual is different and so is the way they need to nourish their bodies to live a balanced life in a way they can thrive, not just survive.

Someone was finally speaking my language!

IIN teaches six core concepts surrounding holistic health and nutrition, so in a nutshell, this is what you learn there:


As I mentioned earlier, the IIN philosophy is that every body is different. That’s why they teach a variety of nutritional theories. They encourage students not to judge or make assumptions about the various theories, but rather to think critically for themselves and to experience them to decide what is best for them, and potentially, for their future health coaching clients. They educate you on all of the major dietary theories so you are able to make a very comprehensive recommendation for your coaching clients, based on their individual needs! It’s awesome to learn all of these nutritional models!

Primary Food

When I say they teach holistic health, I mean the whole kit and caboodle. They teach that all forms of self-care, including meaningful relationships and careers, as well as movement, spirituality and whole, nutritious foods are the foundation of a happy, healthy life.

Crowding Out

At IIN, students are taught a totally different approach to facilitate dietary change in their own lives and the lives of their clients. Rather than focusing on avoiding this and that because it’s bad for you, they emphasize adding more good things to one’s diet. Their philosophy is that once someone adds in the new food options, gradually, the “bad” foods will be “crowded out.” What a change! No shaming, no deprivation. Just gradual change that is fueled by knowledge and curiosity!

Fitting Out

Even though IIN’s mission is a world wellness revolution, they teach being your authentic, beautiful self rather than evangelizing about eating and living a healthy lifestyle. Because, let’s face it, preaching at people to stop eating junk food and being a couch potato doesn’t work. The goal instead is to inspire others by the way graduates live their own lives—naturally and to the fullest.



This concept is most people’s favorite. It allows you to indulge every once in a while so you don’t feel constantly restricted and bored. Students are taught to “live a little” 10% of the time—maybe skip the occasional day of exercise or eat a fast food hamburger once in a blue moon. Then the rest of the time, live the healthy lifestyle they have committed themselves to. This gives you the experience of being in control of your life, not having it regulated for you.

Eat Real Food

As I’ve said before, IIN is all about offering you a variety of options and theories to explore without the need to judge or compare them. It doesn’t matter if you are vegetarian, vegan, paleo, omnivore, macrobiotic, Mediterranean, gluten-free, dairy-free or any combination. Students are taught the invaluable process of self-guidance towards wellness. The combination of theories, techniques and choices allows students to deepen their understanding of “health” that engenders greater patience and acceptance.

You probably caught me throwing around the term “health coach” and wonder what the heck that is. Well, one embodiment of it is what I do here on the blog. A health coach is a wellness authority who mentors others through food and lifestyle changes so they feel their very best. And as mentioned, a holistic approach to health is used, so while I focus on whole foods on the blog, I also discuss all kinds of natural alternatives, including ways of parenting.

At IIN, not only was I educated on all the wellness stuff, but I was also taught how to start my own health coaching business! They gave me real-world business training that guided me on my journey to creating the life I’d been craving—making a living doing something I love and wholeheartedly believe in! Students receive all the materials they need to start coaching clients, including a website, business cards, email templates, and more.

I can’t recommend IIN enough! If this sounds like something you’d like to investigate further, you can learn more and try out a sample class HERE, or click on the image below. It is one of the best decisions I have ever made, it literally changes the course of my life to one that I completely love every single day!


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Old Fashioned Homemade Polish Potato Pierogies

Mon, 12/18/2017 - 11:03

My Grandma was mostly Polish and I remember her cooking fondly. Her dumplings were one of my favorite meals ever! One meal that I always wanted her to make was pierogies because I had seen them in the stores and I knew they were  a Polish food. She never made them unfortunately. So when we had an amazing girl from Poland come to stay with them I immediately asked if she knew how to make them. Oh yes, she did! They are AMAZING! So, I decided to share them with you guys. Enjoy these amazing Homemade Potato Pierogies!

Note: I used Einkorn flour in this recipe because its an ancient grain that we can tolerate, even though we are gluten free. I tried using gluten free flour mix to make the dough and it did not hold up. 

Homemade Potato Pierogies Ingredients:

For the dough:

  • 4 cups einkorn flour — where to find
  • 1/4 tsp sea salt
  • 1 cup hot water
  • 3 Tbsp grass-fed butter, plus 2 Tbsp for frying onion
  • 1 pastured egg

For the filling:

  • 4 medium organic potatoes, peeled
  • 1/2 organic onion, diced
  • 1 (16oz) container cottage cheese
  • salt and pepper
  • Peel the potatoes and boil in a saucepan filled with water. When they are cooked, remove from water and allow to cool completely
  • In a large mixing bowl, sift the flour
  • In a glass, melt the butter in hot water and stir
  • Pour into flour
  • On a floured surface, work the dough with your hands
  • Roll it into a ball and wrap in saran wrap

  • Place in the fridge for 30 minutes
  • Chop the onion
  • In a skillet, fry the onion in 2 Tbsp butter until clear

  • In a mixing bowl mash the potatoes, onions, and cottage cheese together. Add salt and pepper to taste. You want it to be more on the salty side (about 1/2 tsp)

  • Remove the dough from the fridge and roll it out on a floured surface

  • Using a large round glass, cut out circles in the dough

  • Fill the dough circle with 1 Tbsp of the filling and fold it in half

  • Pinch the sides together so they are sealed, then crimp them

  • Bring a pot of water to a boil, add a pinch of salt and a little oil
  • Drop the pierogies in one by one and allow them to boil, when they float to the top of the water they are ready

  • Using a slotted spoon, remove them from the water and put them onto a plate, cover with a lid from a pan to keep them warm

  • Serve with your favorite accompaniments: sour cream, gravy, butter, etc
  • Make about 40 potato pierogies
  • These homemade potato pierogies also freeze well
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Episode 2: Marie Houlden — Energy Medicine, EFT, and Healing Your Emotions

Wed, 12/13/2017 - 11:03

Marie Houlden is a gifted practitioner, who seems to be put on this earth to do her work! She is one of my tools in my toolbox and has seriously changed my life! I am so excited that she agreed to be on the show! The work she does touches so many lives, I only wish there were more of her to go around so everyone could have their own personal energy healer. 

Show Notes

Marie Houlden’s Bio:

I work with amazing women who are entrepreneurs, visionaries, and leaders who know that they are here to create an impact in the world. The only problem is you feel overwhelmed and are running out of energy – emotionally, and physically! It feels like your clarity, inspiration, and creativity have deserted you, and now you doubt your decisions, the value you provide, and you feel blocked at every turn.

Where you can find Marie Houlden: If you want to learn more about what Marie does, I invite you to check out some of my favorites: More goodies mentioned during the podcast:

You can watch the interview on YouTube below

Other Ways to Listen:

If you like this podcast, please leave us a review on iTunes or Stitcher. Your reviews help us reach more people!

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Delicious & Easy Grain Free Lefse Recipe

Mon, 12/11/2017 - 11:03

I grew up eating lefse during the holidays and it was always a favorite treat. We have been gluten-free for years now and I decided it was time to come up with a grain free version of this holiday favorite. This recipe took a bit of work, but it was worth it because these grain free lefse are delicious!

Grain Free Lefse Ingredients:
  • 6 cups potatoes (cooked and riced or pureed)
  • 1 stick grass-fed butter (1/2 cup)
  • 1/2 cup heavy cream
  • 1 tsp sea salt
  • 2 cups cassava flour, plus more for dusting — where to find

First, some tips: your potatoes have to be either riced or pureed, there can be NO lumps. I do not have a ricer, so I pureed them in my food processor. Second, you really need some of the special Lefse making equipment. Namely: the griddle, the lefse stick, and the lefse mat. These assure that your lefse is made to perfecti0n! HERE is a kit that has everything needed.

  • Here is how I prepared my potatoes: boiled, mashed, pureed –> perfecti0n

  • Combine potatoes, butter, cream, and salt together in a large mixing bowl
  • Cover with plastic wrap and chill for 2 hours or overnight
  • Once well chilled, stir in the flour

  • Divide dough into balls about 1.5″ across, depending on how large you want your lefse

  • Heat a griddle to 350°F
  • Generously flour your work surface

  • Put your sleeve on your rolling pin and dust that with flour
  • Roll dough very thin, like 1/8″

  • Using your lefse stick, gently lift your dough off the work surface and place it onto the hot griddle

  • Let it cook about 2 minutes, then use your lefse stick to flip the dough

  • Place in on a lefse mat and cover with another lefse mat (this keeps them from drying out)
  • Continue until all of your dough balls are used up

  • Store in a plastic bag in the fridge
  • Serve with your favorite filling. We love butter, cinnamon, and sugar!
  • IMPORTANT: to reheat and serve, warm them up in a dry skillet on medium-high heat. It will soften them. Otherwise they will be very brittle and won’t roll up well
  • This recipe makes 50, because I share these with friends and family over the holidays

My kids LOVE their grain free lefse!

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Nutty Grain-Free Granola Clusters Kids Love

Mon, 12/04/2017 - 11:03

Feeding kids is about as easy as nailing jell-o to a tree or perhaps herding cats?! My kids have always eaten the Real Food lifestyle, which means no junk. But it still poses its challenges! They seem to change their minds daily to make it even more fun. One day they are begging for cheesy eggs, the next day they can’t stand eggs, then its back to eggs that weekend. Oy! So recipe creation can be tricky, but this Nutty Grain-Free Granola Clusters recipe has been a big hit! Bonus: it lasts for two weeks in an airtight container, and you can make a double batch and freeze half! #momwin

Nutty Grain-Free Granola Clusters Kids Love Ingredients:
  • 1 cup raw almonds
  • 1 cup raw cashews
  • 1 cup raw walnuts
  • 1/2 cup raw pumpkin seeds
  • 1/4 cup raw sunflower seeds
  • zest and juice from 1/2 medium orange
  • 1/2 cup raw honey — where to find
  • 1 T cinnamon
  • 1 tsp organic vanilla extract
  • 1 tsp fine sea salt
  • Preheat oven to 300°F
  • Rough chop the almonds in a food processor on the pulse setting, the pieces should remain fairly large.
  • Add cashews, walnuts, pumpkin seeds, and sunflower seeds to the food processor.
  • Continue to pulse until all ingredients are roughly chopped.

  • Add the chopped mixture to a medium mixing bowl along with remaining ingredients and stir well to combine.
  • Spread mixture on a Silpat-lined baking sheet.

  • Bake for 10 minutes.
  • Remove baking sheet from oven (carefully!), stir granola, and return to oven for 10 minutes more. Nuts will brown slightly.
  • Allow to cool for at least 1o minutes, then break into kid-sized clusters.

  • Store grain-free granola clusters in an airtight container for up to two weeks.
Servings and Macros:
  • Makes 16 servings, roughly 1/4 cup each
  • calories: 224
  • fat: 19 grams
  • carbs: 14 grams
  • fiber: 2 grams
  • protein: 7 grams
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Cinnamon Roll Einkorn Sourdough Pancakes

Mon, 11/27/2017 - 11:03

We have been gluten-free for years but recently began experimenting with einkorn and fermenting it using the traditional sourdough method. Now I am making homemade sourdough bread every week and my family has had none of the issues that we had with conventional gluten! But, when you make sourdough using a starter, you often have a lot of starter sitting around. So, I decided to see if I could make pancakes with it. Voila! Einkorn Sourdough Pancakes were created! 

Einkorn Sourdough Pancakes Ingredients: Directions:
  • Combine all ingredients in a large mixing bowl. If you want them fluffier then beat the egg whites seperately and fold them into the rest of the ingredients.
  • The starter pictured below is nice and bubbly.

  • On a hot skillet, pour a scant 1/4 cup of batter for each cake.

  • When they bubble up check to see if the underside is brown, using a flat spatula.

  • When nice and brown, flip and let the other side brown.

  • Serve with a dusting of cinnamon, more raisins, fruit spread, butter, or pure maple syrup.

  • Makes ab0out 20 einkorn sourdough pancakes.
  • I store them in a sealed container in the fridge, they last about one week. When ready to eat we just warm them up in the toaster oven.
  • They also freeze well.
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Festive Salt Dough Diffuser Decorations

Mon, 11/20/2017 - 11:03

We LOVE our diffusers in this house, and we especially love to fill them with the scents of the holidays. My kiddos love to make diffuser necklaces and ornaments….so these salt dough diffuser decorations were a BIG hit! Plus, we turned some of them into necklaces and gave them as teacher gifts!

Salt Dough Diffuser Decorations Ingredients:
  • 1 cup salt
  • 2 cups flour
  • 1 cup water
  • 1 Tbsp cinnamon
  • Preheat oven to 350°F
  • Combine all ingredients until you get a nice soft dough
  • If it is too sticky, add more flour

  • Roll dough out on some parchment paper, silpat, or a flour dusted countertop

  • Use cookie cutters to cut into the desired shapes. We liked using leaves, like these, for fall decorations

  • Bake at 350°F for 30 minutes
  • Allow to cool
  • String up, apply your favorite essential oils and ENJOY! My favorite to use for these is Christmas Spirit, it is amazing!!! We even made some into diffuser necklaces (like these) to wear for fun! Enjoy your Festive Salt Dough Diffuser Decorations!

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Creamy and Comforting Mushroom Wild Rice Recipe

Mon, 11/13/2017 - 11:03

We live in Minnesota, and around here wild rice is a pretty big deal. I grew up eating it and have learned to love its chewy goodness even more over the years! Combine it with a wonderful umami flavor from mushrooms and the creamy tartness of a good creme kefir, and you have something simply magical. This dish is not only delicious, but it’s also super easy to throw together as a weeknight meal. We have it in our regular weekly rotation, even my kids love it! I absolutely crave this Creamy and Comforting Mushroom Wild Rice Recipe!

Creamy and Comforting Mushroom Wild Rice Recipe


  • 2 cups uncooked wild rice — find it here
  • 4 cups water
  • 4 cups sliced mushrooms
  • 1/2 stick grass-fed butter
  • 1 (8 oz) tub Creme Kefir
  • Salt to taste


  • Cook the rice in a rice cooker, or as you would normally cook your rice.
  • While rice is cooking, cut up butter and heat in a large skillet until melted.
  • Add mushrooms to butter, sprinkle with a few pinches of salt, cover and cook until mushrooms are soft.

  • Remove from heat.
  • When rice is finished, add it to the skillet with the mushrooms.

  • Stir in the Creme Kefir and add salt to taste.

  • Return to heat and warm up to your desired temperature.

  • Serve immediately
  • Lasts up to one week in the fridge. Reheat and add extra Creme Kefir
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Episode 1: Pam Killeen — Toxicity, Fertility, and Detoxification

Wed, 11/08/2017 - 11:03

On episode one of the Real Food RN Wellness Podcast I interviewed Pam Killeen. She is an author and one of my personal health practitioners. We dive into exploring just how toxic we are as a population, how it’s affecting our fertility, and what we can do about this! 

Show Notes

Pam Killeen’s Bio:

is the coauthor of the New York Times bestselling book The Great Bird Flu Hoax and author of the books, Addiction: The Hidden Epidemic and Survival of the Unfittest: How Wisdom Will Save Humans from Falling into Extinction. She has been independently studying nutrition and natural health for almost thirty years. Her interest in these areas stems from overcoming a lengthy battle with chronic fatigue, fibromyalgia and multiple chemical sensitivity. As a nutritional consultant, she works with clients all over the world. Pam is also a dynamic and diverse public speaker and radio personality.

Where you can find Pam: More goodies mentioned during the podcast:

You can watch the interview on YouTube below

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Gluten Free Grain Free Chocolate Brownies

Mon, 11/06/2017 - 11:03

These delicious gluten free chocolate brownies will be a crowd-pleaser – especially with the kids! Rich, moist and decadent, it is not only quick to put together but flop-proof too. The added bonus is the chocolate smell wafting from your kitchen, likely to last all day!

Gluten Free Chocolate Brownies

Prep Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes


  • ½ cup grass-fed unsalted butter
  • 3.5 oz dark chocolate 85% — I like this one
  • 1 cup almond flour — where to find
  • ½ tsp gluten-free baking powder
  • Pinch salt
  • 3 free-range eggs
  • ½ cup maple syrup
  • 1 tsp vanilla extract


  • Preheat the oven to 350°F grease an 8-in x 8-in dish
  • Break up the chocolate into small pieces and place into a glass bowl. Add the butter and place the bowl over a pot of simmering water, allowing the butter and chocolate to melt gently. Set aside to cool.

  • Combine the almond flour, baking powder, and salt in a bowl.
  • Whisk the eggs, maple syrup and vanilla extract in a separate bowl.

  • Ensure the chocolate has cooled (if it is still too warm, it will cook the eggs), then whisk the chocolate into the eggs until well-combined.
  • Tip the almond mixture into the chocolate-egg mixture and combine very well. Do not be alarmed if it looks grainy, this is normal.

  • Pour into the greased baking dish and bake in the preheated oven for 25-30 minutes, or until a cake tester comes out clean. Allow to cool, then slice into 9 equal squares.

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Traditional Homemade Einkorn Sourdough Bread

Mon, 10/30/2017 - 10:03

If you have read any of the other recipes on my website, then you will know that we have been gluten-free for a while now. My daughter gets knee pains from gluten and it generally makes me feel inflamed. So, to take on a recipe that used wheat was something I really had to think about. But, I was SO curious about this ancient wheat called einkorn! So, I researched and read and watched videos and asked my fellow bloggers. Up next, we bought a real starter and “grew” it. I wanted to do this as close to the traditional method as possible. 

My first loaf was pretty much like a brick, but it smelled and tasted amazing! I sliced it up (man was that a job!) and toasted our first slice. We all slathered some in butter and gave it a go. The next day there were still no ill effects. Amazing!!! So, I decided to continue on this adventure and finally make it come out like a real loaf of bread. It took me several weeks, but we finally have amazing homemade einkorn sourdough bread to eat every single week. We have been eating it for weeks and have not had any adverse reactions!!!

This wheat flour is very different to our modern wheat, which is why people with gluten sensitivity can tolerate it. Plus, making it with a traditional starter allows many of the offenders to ferment out in the process. USE CAUTION if you have true celiac or a very bad reaction to wheat. You don’t want to damage your gut if you can’t tolerate gluten in any form.

Homemade Einkorn Sourdough Bread Ingredients: Directions:
  • In a large bowl, mix together the water and starter until dissolved. Pictured below is my starter, all nice and bubbly!

  • Cover the bowl with plastic wrap and a towel,  let rise in a dark place for 10 to 15 hours until the dough has doubled in size

  • Generously flour a proofing basket and set aside
  • This helps the dough form into a uniform round bread loaf shape

  • The sourdough that was rising over night will be bubbly

  • Scrape the dough down using a bowl scraper, add flour as you need to so it’s no longer sticky and you can pick it up with your hands

  • Form the dough into a ball and place into the proofing basket, dust the top with flour and cover with a towel to rest and proof for 30 minutes

  • Preheat the oven to 450°F
  • Place a Dutch Oven with the lid on in the oven for 30 minutes

  • Carefully remove the pot from the oven and take off the lid
  • Flip the proofing basket over the dutch oven so the loaf falls out into the bottom
  • Shake to center the loaf

  • Using a knife, score the top of the loaf so it can expand without the top completely cracking

  • Cover and place in the oven
  • Bake for 40 – 50 minutes
  • Remove from oven and allow to cool on on a wire rack for an hour before slicing. I typically bake our bread right before church on Sunday mornings so I cover it with a towel to prevent the bread from drying out too much while we are gone

  • The best way to slice the loaf is upside down because the base of the loaf is thicker

  • I store our Homemade Einkorn Sourdough Bread in the fridge because it lasts longer, up to one week. This loaf makes all of the bread that our family of 6 needs for one week!

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Real Food RN Podcast Launch

Wed, 10/25/2017 - 10:03

Hello friends! The day has finally come for me to overcome my fears of perfection and to just launch this thing!! A podcast has been on my heart for almost two years now! There is only so much that I can say online, before it becomes considered medical advice. I do not have the credentials to be dishing out advice that can be taken in that way. But, I have so much to say!! I am always researching and experimenting just about every healing modality on the planet. I personally have gotten a million dollar education via health podcasts. So, my way to achieve this goal is to start a podcast of my very own and interview the amazing people that I work with and listen to. So this post announces the launch of the Real Food RN Podcast launch! I hope you enjoy it! 

Real Food RN Podcast Launch Show Notes:


You can watch my podcast introduction on YouTube below

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Hot and Sour Soup with Shrimp (Tom Yum Goong)

Mon, 10/23/2017 - 10:03

Thailand’s most famous soup, I consider this the king of all Thai soups. Popular throughout Thailand, it’s on every menu in every Thai restaurant outside of Thailand and rightfully so.

All the quintessential flavors of Thailand are present here, and though variations are widespread, there are three essential elements. The first is the fragrant triple gem of lemongrass, galangal, and kaffir lime infused in broth. The second is the heat of Thai bird’s eye chiles. And the third is seasoning it all to taste with the sour and salty flavors of lime juice and fish sauce.

After that, you’ll see tons of differences. Shrimp is the most common protein, though chicken and other types of seafood can be used too. Some versions use sugar to give it a little added sweetness. Some use different vegetables. Many versions add coconut milk or regular milk to give it a creamy consistency. Many also use a canned tom yum paste that’s simply dissolved in the broth, though I would encourage you not to take this shortcut as this just can’t compare to fresh ingredients! Also, most commercial pastes use MSG, soybean oil, and other chemical flavorings.

Regarding your personal love or hate of heat and spice, you can use as much or as little chiles as you want. Many recipes call for using a lot more than what I’ve included here, though I’ve found even just three bird’s eye chiles adds a good punch of heat. Start with one chile, taste, and add more if needed. Or leave them out entirely if you want. It won’t exactly be traditional without chiles but who the heck cares. Ask a 100 native Thais what’s the most traditional version of tom yum and you’ll get 100 different answers. All that matters is what you like. Even without chiles, it will still have plenty of flavor.

Another great thing about tom yum soup is its simplicity. From start to finish you can easily have this ready in about 20 minutes.

Hot and Sour Soup with Shrimp (Tom Yum Goong)

Serves 3-4

  • 1-quart fish broth, shrimp broth, chicken broth or water
  • 15-20 large shrimp, cleaned and peeled or left whole
  • 2 stalks lemongrass, cut into ¼-inch thick slices
  • 1 (1-inch) piece fresh galangal, cut into ⅛ – ¼ inch slices
  • 8-10 kaffir lime leaves, ripped in half
  • 1-3 small Thai bird’s eye chiles, sliced into small rings
  • 1 medium onion, coarsely chopped
  • 1 medium tomato, coarsely chopped
  • 1 cup mushrooms of your choice (oyster, shiitake, straw, etc), coarsely chopped
  • ¼ – ½ cup lime juice, or more, to taste
  • ¼ – ½ cup fish sauce, or more, to taste
  • Cooked jasmine rice, for serving on the side (optional)

Seasonings, to taste:

  • Fish sauce
  • Coconut sugar
  • Green onions, finely chopped
  • Cilantro, coarsely chopped
  • Lime wedges
  • Bring the broth to a gentle boil and add the lemongrass, galangal, kaffir lime leaves and simmer about 10 – 15 minutes.
  • Add the bird’s eye chiles, onions, tomatoes and mushrooms and simmer for 4-5 minutes.
  • Add ¼ cup fish sauce and ¼ cup of the lime juice, stir well and taste. If additional salty or sour flavor is desired, slowly add more of each, to taste.
  • Add the shrimp and simmer for 2 -3 more minutes, until the shrimp turn pink and are cooked through.
  • Ladle the soup into individual bowls and add any combination of the seasonings, to suit your own tastes.
  • For a more hearty meal, serve with jasmine rice on the side, optional.
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Spooky Ghostly Meringue Cookies

Mon, 10/16/2017 - 10:03

Ghostly Meringue Cookies

After the creation of our meringue apple pie, my kids have been obsessed with the thought of meringue anything. This week I was making up a batch of homemade hollandaise sauce and had a bunch of egg whites to use up. Well, what better to do with those egg whites than to make some delicious meringue cookies. Since it’s October, we decided to make them into ghostly meringue cookies for fun!

  1. Preheat oven to 210°F.
  2. Put the salt in with the whites and beat with a hand mixer until they start to foam up.
  3. Slowly add the sugar while continuing to mix on high.
  4. Beat egg whites until stiff peaks form.
  5. Put mixture into a plastic bag and snip the bottom corner off, to make a piping bag.
  6. Pipe meringue onto parchment covered baking sheets.
  7. Bake at 210°F for 40 minutes or until firm.
  8. Remove from oven and allow to cool completely.
  9. Melt chocolate chips over low heat in a small pot, add cream to thin down if necessary.
  10. Using a small paintbrush (never used for actual paint) or a toothpick to paint the faces on the meringues so they look like ghosts.


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Instant Pot Creamy White Cheddar, Chicken Sausage, and Kale Soup

Mon, 10/09/2017 - 10:03

Is there really anything better than a delicious, flavorful, creamy soup? Ever since I purchased our Instant Pot a few years back, it has been cooking up a storm in our kitchen, and soup is one of the main features! SO easy for this work-from-home mom of three! It’s so easy even my husband can do it

This recipe can be made in a stock pot if you don’t have an Instant Pot. I like to use my IP because it cooks those veggies in two minutes. No waiting around for meals in this house. *wink*

This particular soup has so many wonderful health promoting ingredients and has quickly become a family favorite. It is gut healing, full of vitamins and minerals, high in protein, and deeeelish! I hope your family loves it as much as we do! Who knew they could love kale soup?!

Instant Pot Creamy White Cheddar, Chicken Sausage, and Kale Soup Ingredients:
  • 2 Tbsp grass-fed butter
  • 4 organic carrots, diced
  • 4 ribs organic celery, diced
  • 1 organic sweet onion, diced
  • 1 bay leaf
  • 1 tsp thyme
  • 3lbs organic potatoes, scrubbed and diced
  • 2 quarts bone broth
  • 2 cups organic half and half
  • 3 Tbsp Cassava Flour — where to find
  • 8 ounces shredded raw cheddar cheese
  • 3 (12 oz) spicy chicken sausage, diced
  • salt and pepper to taste
  • 1/2 tsp garlic powder (more if you’d like)
  • 3 large handfuls organic kale, chopped
  • In your Instant Pot on the saute setting, melt butter and add carrots, celery, and onion.
  • Saute until veggies are softened.

  • Add in bay leaf and thyme, stir until fragrant.
  • Add in potatoes and bone broth.

  • Put the cover on your Instant Pot and cook on the manual setting for 2 minutes, potatoes should be tender.

  • Remove bay leaf.
  • In a small bowl, whisk flour together with half and half.
  • When the potatoes and other ingredients are done cooking, transfer to a large stock pot.
  • Add in half and half.

  • Stir in cheese, sausage, salt & pepper to taste, garlic powder, and kale.

  • Cook over medium heat for 5-10 minutes, until it thickens a bit.
  • Garnish with shredded cheese, chopped chives, sour cream, or bacon bits.

  • Enjoy your Instant Pot Creamy White Cheddar, Chicken Sausage, and Kale Soup.
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Delicious and Healthy Paleo Sweet Potato Brownies

Mon, 10/02/2017 - 10:03

Ever the healthy food recipe hacker, of course, I needed to figure out a healthy brownie. Because: duh, brownies! Getting kids to eat healthily is a full-time job and when you can bribe them to eat a healthy dinner, but offering (healthy) brownies at the end of the meal is a win-win! #momwin

Plus, these little buggers are loaded with vitamins, minerals, and antioxidants! Go ahead, have one for breakfast. I won’t tell. I live guilt-free when I’m eating these paleo sweet potato brownies, that’s for sure!

Let’s break it down: 

Sweet Potatoes: They are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitaminB1, vitamin B2, and phosphorus.

Coconut Oil: It’s a very healthy fat; one of the few foods that can be classified as a “superfood.” Its benefits include weight loss, better brain function, skin health, and much more.

Maple Syrup: It contains calcium, iron, magnesium, phosphorus sodium, potassium, and zinc. Maple syrup also contains the vitamins thiamin, riboflavin, niacin, and B6!

Cacao Powder: It contains 40 times the antioxidants of blueberries. It’s the highest plant-based source of iron. It’s full of magnesium, has more calcium than cow’s milk, and is a natural mood elevator and anti-depressant!

Delicious and Healthy Paleo Sweet Potato Brownies Ingredients:
  • 2 cups mashed organic sweet potato
  • 1 cup nut butter — we used this kind because it also contains coconut oil
  • 1/4 cup pure maple syrup — like this
  • 1/2 cup cacao powder — where to find
  • Pinch sea salt
  • Dairy-free chocolate chips (optional to put on top) — we LOVE this brand
  • Butter for greasing baking dish
  • Preheat oven to 400°F.
  • Grease a glass brownie dish with butter (size depends on how thin or thick you like your brownies).
  • In a large mixing bowl, combine all ingredients, except the chocolate chips.
  • Pour mixture into prepared baking dish.
  • Spread evenly with a spatula.
  • Top with chocolate chips or chopped nuts.
  • Bake for 25 minutes, or until a toothpick inserted comes out clean.
  • Remove from oven and allow to cool before serving.
  • Store your paleo sweet potato brownies in the fridge. They will last up to one week.
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Why I Take Athletic Greens Every Day

Mon, 09/25/2017 - 10:03

It’ѕ еѕtimаtеd that wе rесеive оnlу 40 реrсеnt оf thе nutritional value we need every day from our food, and sоmе reports ѕuggеѕt this figure is highly optimistic. So, unless you’re fоrtunаtе еnоugh tо hаvе a year-round gаrdеn full of fresh, оrgаniс fооd you саn hаrvеѕt and eat on a daily basis, you are lacking a large amount of the daily nourishment your body needs to sustain health. Even with a clean diet, I still want to tell you Why I Take Athletic Greens Every Day.

Nutriеntѕ should соmе рrimаrilу frоm thе fооdѕ we eat. However, many fresh foods trаvеl grеаt distances and аrе processed to increase ѕhеlf lifе. To obtain the highest possible уiеld, рrоduсеrѕ аrе forced tо rеlу оn сhеmiсаl fеrtilizеrѕ and реѕtiсidеѕ for thеir crops, whilе оthеr producers use grоwth hоrmоnеѕ, аntibiоtiсѕ, аnd inhumаnе соnfinеmеnt for аnimаl рrоduсtiоn. Besides all this, it’s bесоming inсrеаѕinglу diffiсult tо find fооdѕ that have not bееn grown in nutritionally-impoverished ѕоil. Decades of рооr аgriсulturаl practices аrе dерlеting foods of the nutriеntѕ wе need for орtimаl hеаlth аnd wеllnеѕѕ.

Thе availability оf high-саlоriе, high-fat, high-sugar, аnd low-fiber fооdѕ is соmmоnрlасе and muсh less еxреnѕivе thаn nutriеnt-dеnѕе fооdѕ such аѕ fruits and vеgеtаblеѕ. Thе availability аnd lоwеr рriсе оf processed fооdѕ full of sugar and fаt mаkе thеm appealing tо thе росkеt bооk аѕ well аѕ the tаѕtе budѕ, but nоt withоut consequences. Obеѕitу, heart diѕеаѕе, аrthritiѕ, diabetes, and оthеr сhrоniс соnditiоnѕ are gаining a stronghold in North Amеriса, and researchers аrе now bеginning to аdmit thаt diеt рlауѕ a huge rоlе in thе рrеvеntiоn and trеаtmеnt of diѕеаѕе.

Although dеvеlорmеntѕ in thе food industry over timе hаvе imрrоvеd food quаlitу аnd ѕаfеtу, thеrе are ѕtill соnсеrnѕ оvеr the nutritiоnаl соntеnt thе food actually соntаinѕ.

Thiѕ iѕ whу nutritiоnаl supplements аrе imроrtаnt.

Why I Take Athletic Greens Every Day

Even though my family and I eat organic, whole foods, it’s honestly tough to squeeze in all of the nutrients our bodies crave.  That’s why I went in search of a green supplement that could fill in all the gaps while still tasting great! Obviously, many other people are turning to green supplements because they’re one of the fastest-growing supplements on the market. Unfortunately, most of them don’t deliver what they claim.

That’s why I use Athletic Greens every day. Check them out HERE, use coupon code REALFOOD for 10% off too!

Athletic Greens саn be uѕеd аѕ a multivitаmin/multiminеrаl, as well аѕ a grееnѕ ѕuррlеmеnt, аnd provides a ton of vitаminѕ аnd minеrаlѕ. Namely, оnе ѕеrving рrоvidеѕ the full daily vаluе of zinc, vitаmin A, аnd аѕ much or mоrе of vitаminѕ C, E, biоtin, аnd many оf the B vitаminѕ. Thаt inсludеѕ 160% оf the dаilу vаluе оf B6, аn imроrtаnt cofactor in the production оf several nеurоtrаnѕmittеrѕ, аnd nеаrlу 500% оf thе daily vаluе of B12, whiсh iѕ important fоr brаin health.

Thеѕе nutriеntѕ соmе frоm a host оf grееns, herbs, and muѕhrооmѕ. Athlеtiс Grееnѕ divides thеѕе ingrеdiеntѕ into four major classes:

Suреrfооdѕ and Prebiotics: These аrе thе herbs аnd greens inсludеd fоr nutriеntѕ аnd аlkаlinitу. Thе lаttеr is, оf course, imроrtаnt fоr аthlеtеѕ to help maintain the pH of thеir bodies, particularly in thоѕе whо dо nоt соnѕumе enough grееn vеgеtаblеѕ in their diets. Thiѕ list inсludеѕ such greens as ѕрirulinа, wheatgrass, аnd chlorella. It also inсludеѕ fructooligosaccharide, a tуре оf prebiotic thаt mау help with thе natural development of miсrоflоrа already еxiѕting in thе intеѕtinеѕ.The ѕuреrfооdѕ grоuр mаkеѕ uр thе bulk оf thе powder.

Hеrbѕ аnd Antiоxidаntѕ: This grоuр оf foods iѕ thе ѕесоnd mоѕt аbundаnt in thе роwdеr. Thе hеrbѕ and аntiоxidаntѕ аrе inсludеd fоr nutrients and high levels оf antioxidants. Thiѕ grоuр includes реа рrоtеin, сitruѕ biоflаvоnоidѕ (grеаt antioxidants fоr аthlеtеѕ), аnd соQ-10, аmоng оthеrs.

Digеѕtivе еnzуmеѕ аnd Muѕhrооmѕ: This ѕесtiоn inсludеѕ ѕеvеrаl hеrbѕ high in digеѕtivе еnzуmеѕ, аѕ wеll as reishi and ѕhiitаkе mushrooms.

Probiotics: Athlеtiс Grееnѕ also includes 3.6 billiоn соunt еасh оf dairy-free lасtоbасilluѕ асidорhiluѕ and bifidobacterium bifidum, twо important ѕресiеѕ of intеѕtinаl miсrоflоrа.

Although Athlеtiс Greens соntаinѕ both grееn tеа еxtrасt and сосоа еxtrасt, you don’t need to worry about getting the jitters from using it. These extracts are ѕtаndаrdizеd fоr аntiоxidаnt соntеnt, so thеу don’t соntributе muсh caffeine.

Athlеtiс Grееnѕ iѕ an all-natural, mеgа-nutriеnt formula dеѕignеd tо соvеr thе dаilу nutritiоnаl nееdѕ оf active people likе us. Thiѕ stuff iѕ like mаgiс—еасh ѕеrving iѕ расkеd full оf rаw greens, аntiоxidаntѕ, herbs, еnzуmеѕ, со-fасtоrѕ, mushrooms, vitamins, ѕсаrсе nutriеntѕ, аdарtоgеnѕ, trасе еlеmеntѕ, minеrаlѕ, prebiotics, and probiotics.

Whew! They pack a lot in a scoop of this yummy stuff!

It mixes easily into my daily smoothie so I can feel confident I’m getting all the nutrition I need in a quick, delicious concoction. If, like me, you’re worried about your family’s nutritional intake, check out Athletic Greens HERE, use coupon code REALFOOD for 10% off too!

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