Shopping | Recipe List:
(use this list the slightly modified recipe)
Garbanzo Beans (canned) | 1 15 oz can
Hearts of Palms | 2 14 oz jars or cans
Old Bay Seasoning | 2 Tbsp
Sea Salt | 1/2 tsp
Garlic Powder | 1 tspVegan Mayonnaise | 1/4 cup
Worchestershire Sauce | 1-1/2 tsp
Yellow Mustard | 2 tsp
Spring Onions | 1/2 c.
1 T. Finely diced celery (optional)
1 T. Finely diced red bell pepper (optional)
Wakame Flakes | 2 tsp
Lemon Juice (fresh) | 2 txp
Breadcrumbs | 1 cup + 1 cup reserved for breading
Avocado Oil or Grapeseed Oil | 1/2 c.
Vegan Mayo | 1/2 c.
Chipotle Peppers in adobe (can) 1 pepper + 1 tsp adobe sauce
Lime Juice | Splash
Blend all ingredients until combined. Keep refrigerated until served.
Step-by-Step Instructional Video
While I've been very open about my leaky gut journey...yes, my body is still healing...I wanted to include an amazing food which has been kind to my system. I want to start off by saying my journey has not been an easy one. It has been wrought with ups, downs, twists, turns and everything in between. Quite honestly, there were times I'd grow weary of the whole leaky gut ordeal and wanted to say "screw it". However, I would not have had the benefit of learning how my body works and what works for it. This journey is really helping me stretch, grow and is making me a better health advocate. Plus, I'm not a quitter.
Let me be honest, I have almost 40 years of "mileage" when it comes to my relationship with sugar...yep sugar. I used it as a way to cope with emotional trauma which I did not know was deeply seeded in me. By the time I was ten years old, sugar became a friend, of sorts, comforting me when I was trying to suppress feelings of self-loathing, guilt and shame due to sexual molestation which occurred during my childhood years. I won't go into details on this blog post, but I will say I was traumatized and didn't realize or understand it until I was well into my adult years. You may ask, "so what does this have to do with sugar or papaya even?
Well, let's start with sugar. Sugar, in it's natural form is quite good for the body, especially those natural-occurring sugars found in fresh fruit. The white processed sugar, which seems to be everywhere and in EVERY THING these days, is not good for the body - it can cause a myriad of issues and can be at the root of gut disease...hence leaky gut. The reason it's not good for the body is because all the nutrients which were originally in sugar (think sugarcane), was stripped, bleached and processed with addictive chemicals.
For those of us with leaky gut, many are not receiving the absorption and utilization of nutrients which will repair the gut lining and contribute to healing. Leaky gut occurs when the intestinal wall lining has been damaged by consuming unhealthy fats and processed foods, which mostly contains processed sugar. The processed sugar creates a toxic environment which can cause yeast overgrowth (parasites) which leech onto intestinal walls and, over time, creates small tears or pinholes. Although the teeth, saliva and stomach acids do much of the work to break down foods, some food particles which travels through the intestinal tract can make detours through the pinholes and go directly into the bloodstream. This can, and has, wreaked havoc on the immune system, cause intestinal inflammation and create toxicity in the blood. And since blood travels everywhere within the body, the entire body, including major organs has the potential to become toxic as well. Research has shown that most chronic illnesses are generated from the gut and what enters your bloodstream through the intestinal lining
Supplements such as digestive enzymes can help break down food particles in order to prevent larger particles of food from entering the blood stream. However, there are also certain foods which can be eaten to help seal, heal and create a healthy, well-balanced flora...namely papaya.
Papaya is rich in antioxidant nutrients such as carotenes, flavonoids, and vitamin C, as well as vitamin B (folate and pantothenic acid). It is also a good source of fiber and minerals such as magnesium. Together, these nutrients help improve cardiovascular health and protect against colon cancer. Papayas are commonly consumed for proper digestion. Papain, a digestive super enzyme, improves digestion by breaking down proteins and also cleanses the digestive tract. Papaya juice and the ripened form of papaya also aid in digestion. The fiber obtained from the fruit helps increase bowel movements. Improved bowel movements help ease the passage of stool, thereby reducing the effects of constipation. Papain works by cleaving the peptide bonds of complex proteins, breaking them down to their individual amino acids, ready for use in the growth and repair of your body. So, while I still take Glutamine (up to 10 mg per day) to repair my intestinal lining, I eat papaya for its natural healing benefits.
For me, the best way to consume papaya is alone, without any mixes, milks, other fruit or ingredients. I do this because because each fruit group has a unique enzyme assigned to it and mixing anything else with it can disrupt the digestion process. The only thing I mix with papaya is more papaya. Also, fruit digests very quickly, so if you add a nut milk, which contains protein, the papaya has to wait for the protein to digest...and while it's waiting, it's putrefying, or rotting, inside the body. This only creates other issues and discomforts in the body such as constipation and gas.
Most leaky gut diet plans require you to avoid eating fruit altogether and I have done so, for the most part, until my gut heals and I and can re-introduce them into my diet. However, I do consume papaya, for all the reasons mentioned. I also eat green apples (Granny Smith) on occasion, as this variety can help detox the liver by removing toxins. Granny Smith's also, contain antioxidants and fibers that increase bile production, which is responsible for expelling the toxins before they reach the liver.
Here's my easy-peasy Papaya Smoothie recipe.
2 cups ripe Papaya, cubed or sliced
6 ice cubes
1/4 cup water
Directions: Add all ingredients to high-speed blender. Enjoy!
Hey Everyone and thanks for stopping by!
Did you hear? Inner Sanctum Wellness is offering a >> FREE Downloadable 1-Day reBoot << just in time for spring! Try the juice, smoothie, lunch and dinner recipes, like this healthy and easy QUINOA TABBOULEH.
I've replaced couscous with quinoa, which is easier to digest than grains and provides a healthier option for the gut. When I discovered I suffered from leaky gut, I knew I could no longer eat certain goods, but I still wanted the satisfaction of eating foods which tasted similar to those I loved without doing further damage to my digestive system, so quinoa became my go-to food. Many times I'll simply eat it with a little olive oil, salt and pepper, just like rice.
Many people believe quinoa is a grain, but it's not. Quinoa is pseudocereal that is not technically a grain or a traditional cereal. It is a crop that has been grown for thousands of years and is grown mainly for its edible seeds and often referred to as an "ancient cereal". Related to spinach and beetroots, it is becoming a major food in America, Europe, China, and Canada, despite the fact that it has to be imported in these parts. Quinoa can grow in various colors such as white, yellow, pink, orange, red, brown, and black. The grains can be consumed whole as well as in the form of a flour, which I use to make pancakes and flatbread. It is primarily grown in South America, in the Andean region, including countries like Ecuador, Peru, Colombia, and Bolivia.
Quinoa is considered an essential “wonder food” because it has a tremendous amount of proteins, vitamins, minerals, and other nutrients.
It is rich in magnesium and phosphorous, as well as significant amount of iron, zinc, copper, and potassium. It even has trace amounts of calcium, sodium, and selenium. It is a good source of thiamin, riboflavin, folate, vitamin B6, and other b complex vitamins. This makes quinoa the perfect food to help regulate the internal functions and the metabolism of the body.
It is also a rich source of phytonutrients and flavonoids like kaempferol and quercetin, as well as tryptophan, which has its own special health benefits that add to the demand for quinoa.
What I love most about quinoa is the amount of protein components and vital amino acids found within it that the body needs for proper functioning. When I first began my wellness journey, I struggled with finding non-animal protein sources. Upon discovering quinoa, I found myself to be satiated and fuller longer, as the cooked "grains" are nutritionally dense.
Along with quinoa, I added mint, parsley to this recipe which are excellent blood purifiers and lemon juice is a good source of vitamin C which improves your skin quality, supports weight loss, aids digestion, freshens breath and helps prevent kidney stones.
As a side note, I love serving this dish with flatbread, which I made from quinoa, buckwheat or amaranth flour.
You can find flatbread and more recipes here.
1 c. QUINOA
3T. Extra Virgin OLIVE OIL
1 c. Fresh Flat Leaf PARSLEY, finely chopped
½ c. Fresh MINT Leaves, finely chopped
2 Medium ROMA TOMATOES, chopped
½ CUCUMBER, seeded and chopped
¼ c. Fresh LEMON JUICE
¾ tsp. SEA SALT
¾ tsp. BLACK PEPPER
HINT: Plan ahead. Prepare 3-4 cups of quinoa ahead of time and freeze. Simply defrost and use what you need for this recipe. Leftover quinoa can be used in other recipes.
Bring 2 c. Water and Quinoa to a boil. Turn heat to LOW. Cover and simmer until all liquid is absorbed. Use fork to fluff and separate grains. Remove from heat and transfer to refrigerator. Once quinoa has cooled, combine with remaining ingredients. Toss well. Serve immediately. For best results, chill 20-30 minutes before serving.
For Raw, Vegan and Vegetarian Recipes
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Looking for an alternative to sauces made from soy beans? Well, I have one for you. Coconut Aminos. While soy products produced in the U.S. contains wheat, gluten and other allergens, Coconut Aminos does not. Coconut Aminos is dark, rich, salty, is slightly sweet contains flavor notes similar to soy. Coconut Aminos is made from the sap of the coconut tree with only sea salt added. It is also wheat, gluten and soy-free. As the name suggests, it is high in amino acid, containing 17 different types. Amino acids are the building blocks of protein, and are essential to our health and nutrition. Amino acids play a vital role in muscle repair, brain and nervous system function. They also assist in boosting the immune system and physical energy levels. Coconut aminos have been found to contain 14 times the amount of amino acids found in soy sauce. Coconut aminos is considered a raw food, as it contains natural enzymes, making it a living food.
Marinated Mushrooms & Onions
1/2 c. Mushrooms, sliced
1/2 Small Onion, thinly sliced
1/8 tsp. Ground Black Pepper
2. Tbsp. Coconut Aminos
In a small bowl, mix all ingredients. Marinate up to 1 hour.
Suggested Servings: Add to Veggie Wraps, Sandwiches, Steamed Vegetables or Gravies
Yield: 2-3 Servings
By now, we've heard the surprising benefits of coconut oil. This wonderful butter liquid is what keeps women's hair shiny and long, especially those in tropical coastal regions. Great for skin care and treating eczema and dry skin, which is I use it all of my ISW Organics body care products. Other benefits of coconut oil:
Coconut oil is useful for weight loss too. It contains short and medium-chain fatty acids that help in taking off excessive weight. Research suggests that it helps to reduce abdominal obesity in women. It is also easy to digest as compared to other edible oils and helps in healthy functioning of the thyroid and endocrine system. Further, it increases body’s metabolic rate by removing stress on the pancreas, thereby, burning more energy and helping obese and overweight people lose weight.
Immune System Support
Coconut oil is also good for improving your immunity. It strengthens the immune system because it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid, which have antifungal, antibacterial and antiviral properties.
Coconut oil helps to improve the digestive system, and thus, prevents various stomach and digestion-related problems including irritable bowel syndrome (IBS). The saturated fats present in it have antimicrobial properties and help in dealing with various bacteria, fungi, and parasites that can cause indigestion. It also helps in the absorption of other nutrients such as vitamins, minerals, and amino acids.
Calcium is an important component of our teeth. Since coconut oil facilitates absorption of calcium by the body, it helps in developing strong teeth. It also stops tooth decay. Recent research suggests that it is also beneficial in reducing plaque formation and plaque-induced gingivitis.
Candida, also known as Systemic Candidiasis, is a tragic disease caused by an excessive and uncontrolled growth of yeast called Candida albicans in the stomach. Coconut provides relief from the inflammation caused by candida, both externally and internally. Its high moisture retaining capacity keeps the skin from cracking or peeling off. Capric acid, caprylic acid, caproic acid, myristic acid and lauric acid found in coconut oil help in eliminating Candida albicans.
Speeds Up Healing
When applied to infected areas, coconut oil forms a chemical layer that protects the infected body part from external dust, air, fungi, bacteria, and viruses. It is highly effective on bruises because it speeds up the healing process of damaged tissues.
Keeping Organs HealthyThe presence of medium chain triglycerides and fatty acids in coconut oil helps in preventing liver diseases. This is because those substances are easily converted into energy when they reach the liver, thus reducing the workload of the liver and also preventing accumulation of fat. It also helps in preventing kidney and gall bladder diseases and helps to dissolve kidney stones. Coconut oil is also believed to be useful in keeping pancreas healthy by treating pancreatitis.
I've also found a way to include coconut oil into my diet, which is using it as a butter replacement. I ordered these really cool ice cube trays for another purpose, but decide not to use them.
However I came up with the idea to make coconut oil cubes...well, in this case, domes. So easy to make and it takes less than 10 mins to assemble.
1/2 c. Coconut Oil, melted
1/4 tsp. Sea Salt, adjust as needed
Combine both ingredients until salt has dissolved. Pour coconut-salt mixture into ice cube molds. Refrigerate until solid.
That's it! These cute little molds are perfect for providing fat and dairy-free options at the dinner table. Try it and let me know how it turns out.
Nutrition Source: OrganicFacts.net
'Tis the season for colds and flu and everyone in the home and office is passing it around - the "gift" that keeps on giving! Speaking of colds, I am smack dab in the middle of fighting one off, but I know exactly what to do realign my body and stave off cold and flu symptoms. The first step is to begin preparing my body in an effort to open energy channels for cleansing and expelling mucus. While there are several ways to get rid of colds and flu symptoms, I’d like to share a few which have worked for me.
Cleaning the Colon
You’ve heard me say this in other blog posts - most DIS-eases start in the colon. It is important that you cleanse the colon and move as much waste matter out of the body. Breaking a fever and expelling mucus can be done quickly with an enema. There are two enema treatments I recommend - Water & Herbal Enemas and Coffee Enemas.
Water & Herbal Enema
Fill an enema bag (like this one) with tepid or moderately warm (never hot!) water. Add 5-6 drops of Basil Essential Oil, which is known to aid intestinal problems and relieve congestion and respiratory ailments, or 5-6 drops of Lavender Essential Oil, which can assist the body in adapting to stress or imbalances, and is an excellent oil to use in the colon. You can also combine the two by adding 6 drops of Basil Essential and 4 drops of Lavender Essential Oil.
Water & Herbal Enema Procedure
Pour the enema preparation liquid into the enema bag. Secure hose attachment making sure the release clip is in the "closed" position. This will prevent the solution from escaping the bag until you are ready for insertion.
Lay on the bathroom floor or inside the bathtub with a clean towel underneath you.
Insert nozzle into rectum. Open the release clip. (The liquid will begin to flow into the colon).
Once the bag has emptied its contents into the colon, go to the toilet to release the liquid.
A coffee enema is a great way to "take out the trash", as it relates to your colon. When introduced to your colon, coffee is absorbed into the bloodstream and carried to the liver, which promotes an increase of antioxidant enzyme. However, coffee enemas, as with other enemas are only effective if the toxins have somewhere to go. The coffee stimulates the biliary ducts, causing them to open and release toxins for excretion and elimination.
Preparing Coffee Enema Solution
In a pot, measure two round tablespoons of ground coffee
Add to 1 quart of water. Bring to a boil.
Remove from heat and allow to completely cool.
Using a wire mesh strainer, strain the liquid from the coffee granules.
(Save coffee granules to use for a coffee exfoliator!)
Coffee Enema Procedure
Once the bag has emptied its contents its content into the colon, hold the coffee liquid in for 10-15 minutes, or as long as possible.
After 15 minutes, release the liquid into the toilet.
Once seated, you want to give yourself plenty of time to release all waste matter in the colon. This part should not be rushed.
Cleaning Enema Bag: Remove/disconnect all parts. Clean bag and parts with with hot and soapy water. Hang until dry and store.
However, if you're a bit hesitant about using enemas, try digestive enzymes.
Try taking digestive enzymes along with your herbal activator. For example, take 2 Proactazyme or 1-2 Food Enzymes every hour with plenty of water. This will break down material in the intestines and usually clear the colon within 2-6 hours. Drinking freshly made green juice or apple juice will assist in moving things out.
Sweat It Out
If your local gym or fitness center has a steam room, try sitting in it to expel cold and mucus from your body - I recommend no more than 10 minutes per visit. Drink plenty of water before, during and after steaming, to prevent dehydration, as your body releases toxins, but also loses water through the skin as you steam. Optionally, you can draw a bath as hot as is comfortable to you, adding a few drops of your favorite essential oil or Lavender, Eucalyptus & Peppermint detox bath salts. Sit in the bath and drink warm tea for at least 15-20 minutes. Immediately afterward, dry off, slip on comfortable sleepwear and get under a thick blanket. You will most likely continue sweating, which is expected. Be sure to drink plenty of liquid to keep your body hydrated.
While physical activities for exercise is great when you're feeling your best, I don't recommend exercising to "sweat it out" when you're attempting to heal your body from colds or flu. Strenuous physical activities can overwork and stress the adrenal glands, taxing the body and leaving you feeling physically drained, depleted and could cause relapse.
Wash It Out
“Rest and drink plenty of fluids,” is not just good advice, it is absolutely necessary, as water is essential for all eliminative channels. It lubricates the colon, helps the sweat glands, waters down mucus in the respiratory passages and facilitates kidney function.
Expel the Congestion
When you’re coughing or sneezing, your body is trying to expel irritating substances from the sinuses and lungs. IMPORTANT: Don't swallow! Your lungs are working to eliminate mucus from your lungs . You don't want to move the disease forming mucus from the lungs to the stomach...spit it out! Also, be mindful of OTCs which dry up and suppress the sinuses. You want a remedy that will break up mucus and help the body expel it. These remedies are called decongestants and expectorants. My remedy is a hot herbal lemonade, which works very well for me and my family. The ingredients for the hot herbal lemonade are freshly squeezed lemon juice, manuka honey or raw honey, eucalyptus essential oil and hot water.
Lemon juice not only helps to cure problems related to indigestion and constipation, it also can treat colds, flu and fever. It helps to break fevers by increasing perspiration.
Manuka honey optimizes digestion, strengthens the immune system, speeds healing and boosts the respiratory system.
Raw honey relieves sore throats, coughing, helps expel mucus from the lungs, boosts the immune system, aids sleep disorders, eliminate bacterial infections, and protects the respiratory system.
Eucalyptus Essential Oil
Eucalyptus essential oil is effective for treating colds, cough, running nose, sore throat, asthma, nasal congestion, bronchitis, and sinusitis. Eucalyptus oil is antibacterial, antifungal, antimicrobial, antiviral, anti-inflammatory and decongestant in nature, which makes it a good ingredient in many medicines that treat respiratory problems.
Hot Herbal Lemonade Preparation
Bring 10-12 ounces of water to a boil.
While the water is boiling. Cut 1 medium lemon in half and squeeze to remove juice. Cut the lemon rind into thin slices. You will use the juice and rind.
Add lemon juice and rinds cup.
Stir in 1 tablespoon honey
Use a spoon or fork to crush or muddle the lemon juice and rinds with the honey
Add 3 drops of Eucalyptus Essential Oil to lemon juice & honey mixture
Add hot water to mixture.
Drink while hot (use caution so as not to burn your lips or skin)
Eat Light, Eat Right
There are certain food you will want to avoid while helping the body get rid of the DIS-ease. Why? Well, the body will need more time to focus on fighting off the illness and less time digesting food. Eating solid food, especially meat or animal proteins, dairy, grains or products containing refined sugar, will exacerbate the issue, prolong the healing time and contribute to an unhealthy environment inside your body. I recommend eating small amounts of steamed vegetables, especially leafy greens in a vegetable broth for the first few days. If you absolutely have to have bread or crackers, avoid whole grain or white flour crackers and lean more toward buckwheat or amaranth flour crackers, like this Flax Seed and Buckwheat Flatbread recipe.
Once the symptoms have subsided and your energy has returned, feel free to starting eating again. Introduce solid and heavier foods slowly, beginning with soups, fruit, vegetables, then heavier foods, over a 48-72 hour period to prevent relapse.
What To Eat
During this time, you want to focus of foods which will heal to body. The first step is reducing mucus-forming foods, which can cause labored breathing during colds, especially for asthmatics.
Foods to Eliminate:
Meat & Meat Products
Cereals & Grains (Flour)
Animal Flesh & Eggs
Beans (All Kinds)
Nuts (All Kinds)
Sugar, Baked Goods & Confectionary Products
Fruit (except Citrus Fruits and Green Apples)
Processed Foods (Bags, Boxed or Cans)
Alcoholic Beverages (All Kinds)
I realize this may seem like A LOT, but healing is what we're seeking - it's not about food deprivation.
Foods to include:
Broths (No Cream Soups which includes dairy ingredients)
Alkaline-based Healing Foods, such as this Alkalinizing Vegetable Soup recipe.
Dark Leafy Greens and Vegetables (Kale, Broccoli, Spinach, Collards, Asparagus)
Sea or Celtic Salt
You can also try this recipe:
Simple Kale & Spinach Soup
16 oz. Vegetable Broth
1 c. Kale, stemmed, finely shredded
1 c. Spinach
1/2 tsp. Salt
1 rounded Tsp. crushed garlic
1 Green Onion, diced
Directions: In a pot, bring vegetable broth to a boil. Turn off heat. Add remaining ingredients. Use a fork or spoon to submerge the vegetables into broth. Cover with lid. Allow vegetables to steep in liquid for 10 mins. Do not cook.
Note: steeping will allow the liquid to soften the vegetables and extract its flavors without removing vital nutrients.
As mentioned above, if you must have crackers with your broth, consume only those made from buckwheat, amaranth or quinoa flour, like this Flax Seed & Buckwheat Flatbread.
Citrus & Ginger Elixir
1 Green Apple
1" Fresh Ginger Root, unpeeled
Juice all ingredients and pour into tall glass. Add oil of oregano and stir. Drink immediately. Drink 1-2 times per day for 3 days. Note: Due to the citrus/acidic contents of this juice, it is recommended a straw be used when consuming.
Garlic, Honey, and Lemon Tea
Super simple 1 cup version: Pour 1 cup of hot water over 3 crushed and peeled garlic cloves. Steep for five minutes. Stir in a teaspoon or so of honey, and add half the juice from one lemon.
Returning to your Normal Diet
Once your body has eliminated mucus and your are feeling better, you can begin SLOWLY introducing foods back into your diet in the following order - soups, vegetables, fruit, whole grains, nuts, seeds, beans.
Last, but not least, sleep plays a huge role in your body's immune system. Your body has the ability to heal itself and sleep is part of this process. It is critically important to support your body's healing process with rest and lots of sleep, as your body best heals when it sleeps. Sleep is important even when you are not sick, as certain bodily functions occur only during the sleep cycle. Based on studies, when sleep is deprived, the natural cells which helps us ward off sickness and disease is decreased.
Here are few tips which will help you maximize the sleep needed for healing.
I hope this information has been helpful. You are now empowered. Now, go heal yourself.
Please let me know how I can support your healing journey.
This year, I embarked upon another healing jouney...and that was to heal my body of yeast, which I mention in another blog post (HERE). There, I share information about my 30-day detox which allowed me to shed unwanted weight, waste material and also parasitic invaders...for me, yeast. When I started the detox, I was limited to mostly green, fresh foods which created a healthy environment in my body for healing, but disturbed and agitated the yeast colonies in my intestinal tract. The goal was to flush out all that had been parasitic colonies growing inside my body from the time I was a child. Candida, or yeast is not easy to get rid of and it takes sheer will, a commitment to self, and a clear understand of why one is doing it in the first place.
While I'm all for using holistic and homeopathic remedies for treat whatever ails me, I decided to use a professional health practitioner, as yeast, or candida, can be difficult to treat. This lead me to enlist the guidance of Kelley Porter, Certified Transformation, and Personal Development Coach, who has helped individuals rid their bodies of harmful parasites, while teaching them the connection between personal and emotional health.
Fast forward. It has been four months since the body flush and I am feeling great! My skin is healing nicely, I've lost fifteen pounds, two inches of belly fat and I'm enjoying all of the alkalinizing foods I've been prescribed. As I mentioned before, yeast can be troublesome and often very difficult to treat, so I decided to continue my treatment plan, as I want to be rid of yeast completely. If you've suffered from a sugar addition - I have since I was 12 years old - the process for ridding the body of parasites takes time...and I'm patient.
Speaking of alkalinizing foods, there were specific food groups I was encouraged to eliminate in order to heal my body and bring it back back into alignment, which including the following:
Fruit (except green apples)
Nuts & Seeds (except almonds, flax, chia, pumpkin)
Breads & Grains (except amaranth, kamut and buckwheat)
Sugar (of all kinds, Stevia acceptable)
Meat/Animal Flesh, including fish and eggs
Dairy (of all kinds)
Now, this may sound a bit extreme, but the goal is to create a healthy environment for my body and disrupt the yeast colonies...essentially, to STOP feeding them!
You may have seen Oprah's Weight Watchers commercial where she proclaims "I LOVE bread!" Oprah, I understand, girl...so do I. However, I knew eating bread would be counterproductive and continue feeding the yeast. However, I wanted something that would satisfy, yet stay within the guidelines of the accepted foods list. This led me to begin experimenting with buckwheat, a grain I hadn't used very often. So, I researched recipes for crackers and breads only to find them tasting like paper with no flavor or the desired texture I wanted. After many trials and errors, I found the missing ingredient...psyllium husks! What could I have not known. I mean, I've used psyllium in my vegan petit fors, but I hadn't considered how psyllium would provide the chewiness I wanted in a bread. Thus, my Flaxseed Buckwheat Flatbread was born... Huzzah! To take it up a notch, I often add various herbs, garlic and spices, just to give it some pizzaz. This recipes literally saved my life when I needed a bread fix.
I've love you to try it and let me know how you like it in the comments section below, on our FB page or our My Living Body 360 online community.
For more recipes, order your copy of "FEED: Living Food Recipes to be Made and Eaten with Love".
There are probably two things that I hated giving up when I started eating healthy...salty, seasoned chips! I would almost climb the wall because there was nothing that would satisfy the need for salt and crunch. While our bodies require salt, or minerals, in our diet, we really could do without the sodium in the unhealthy chemical form, such as table salt.
Table salt, which is approximately 97% Sodium Chloride, is chemically produced, bleached and lacks essential nutrients. In many cases table salt contains aluminum, which has been linked to Alzheimers disease and other issues. While natural salt, such as sea salt, forms naturally, table salt does not.
I eventually pushed against the notion that salt was "bad" and began researching ways I could include more natural-occurring salt into my diet. I was pleasantly surprised to find that were so many natural salt options available. Such as the following:
Sea Salt (most popular)
Harvested from evaporated sea water, sea salt is usually unrefined and coarser-grained than table salt. It also contains some of the minerals from where it was harvested – zinc, potassium and iron among them – which give sea salt a more complex flavor profile. “Sea salt” is a pretty broad term, as it includes some of the specialty salts described below. Sprinkle it on top of foods for a different mouth feel and bigger burst of flavor than table salt.
Also known as sel gris (French for “grey salt”), Celtic sea salt is harvested from the bottom of tidal ponds off the coast of France. The salt crystals are raked out after sinking; this, plus the mineral-rich seawater its extracted from, gives Celtic salt its moist, chunky grains, grey hue and briny taste. Great as a cooking and finishing salt, as well as for baking.
Himalayan Pink Salt
Of the different types of salt, Himalayan salt is the purest form of salt in the world and is harvested by hand from Khewra Salt Mine in the Himalayan Mountains of Pakistan. Its color ranges from off-white to deep pink. Rich in minerals – it contains the 84 natural minerals and elements found in the human body – Himalayan salt is used in spa treatments, as well as the kitchen.
Its mineral content gives it a bolder flavor than many other salts, so use it as a cooking and finishing salt – or to add a bit of flair to a salt-rimmed margarita!
Black Hawaiian Salt
Also known as black lava salt, black Hawaiian salt is a sea salt harvested from – you guessed it – the volcanic islands of Hawaii. It gets its deep, black color from the addition of activated charcoal.
Coarse-grained and crunchy, black Hawaiian salt is great for finishing hearty soups and stews.
Red Hawaiian Salt
Also called alaea salt, this unrefined, red Hawaiian salt gets its name and color from the reddish, iron-rich volcanic clay alaea.
Used for centuries in ceremonial ways for cleansing, purification and the blessing of tools, red Hawaiian salt is also great in the kitchen, adding an attractive finish and robust flavor to seafood and meat, as well as traditional island dishes like poke and pipikaula, a Hawaiian jerky.
Fleur de Sel (used in ISW Organics Detox bath salts)
One of my favorites! Literally “flower of salt,” fluer de sel is a sea salt hand-harvested from tidal pools off the coast of Brittany, France. Paper-thin salt crystals are delicately drawn from the water’s surface, much like cream is taken from milk. This can only be done on sunny, dry days with a slight breeze, and only with traditional wooden rakes. Because of its scarcity and labor-intensive harvesting, fleur de sel is the most expensive salt (five pounds will run you a cool $80), earning it the nickname “the caviar of salts.”
It retains moisture, and has blue-grey tint,from its high mineral content and oceanic beginnings. If you can afford it, use fleur de sel as a finishing salt to add an impressive dash of flavor to vegetables, even sweets like chocolate and caramel...and I LOVE my salted caramels (recipe in "FEED" recipe book.
Kala namak (“black salt” in Nepalese) is Himalayan salt that’s been packed in a jar with charcoal, herbs, seeds and bark, then fired in a furnace for a full 24 hours before it’s cooled, stored and aged.
This process gives kala namak its reddish-black color, its pungent, salty taste and a faint, sulfurous aroma of eggs. It’s often used in vegan and vegetarian dishes to give egg-free dishes the taste of egg, as well as in Ayurvedic practice
So, if you're like me and you're looking for natural ways to scratch that salt itch, I'd love for you to try this easy-to-make Zucchini Chips recipe and this awesome "Dorito"-like seasoning which can be dusted on your chips after baking. Both recipes, as well as a Nacho Cheese and Spicy Taco Seasoning can be found in my new recipe book, "FEED". Learn More Here.
Zucchini Chips & Ranch Seasoning
Author: Regina Thomas Dillard
Author: Regina Thomas Dillard
I used to hate my moon time. Just the thought of it brought worry, anxiety and body discomfort. There was nothing about it that said "sacred", much less "celebratory". You may be wondering, "moon time"...what's that?" Moon time, another name for a woman's menstrual cycle, is the sacred time of a woman when she is honored as the Mother of the Creative Force. During this time her body is allowed to release the old energy her body has carried and prepare for re-connection to the Earth, her fertility and one which will be carried in the next Moon or month. Our ancestors understood the importance of allowing a woman her Sacred Space during this time because women were the carriers of abundance and fertility. The moon carries with it energy and is considered the weaver of tides (water or blood of the Earth), so a woman's cycle follows the rhythm of that weaving. Many cultures believe when women live together in a common space, their bodies begin to regulate their menses and all will eventually have their Moon Time concurrently. While we may think, "women mensing at the same time...and under one roof? That's too much hormornal imbalance in one space!" Actually, This natural rhythm is one of the bonds of Sisterhood.
I was thirteen when my moon time first appeared..it was the summer prior to entering freshman year in high school. Although I wasn't fully prepared for what was to come, I felt like the character "Carrie" in the move of the same name. My mom did as much mental prepping as she possibly could, but nothing could prepare me for what I would release from my body. It was an extremely scary and isolating moment for me. Unfortunately, I did not have much support from the women in my family, partly because this was not something which was announced or discussed with others in the family. My first period was not celebrated. It may have been considered a rite of passage, but I felt I was hidden away. I had been brought up to believe that menstruation was a biological disadvantage, making women emotional, unreasonable and unreliable workers. Early on, I went through seasons of guilt, irritability, cramping, bloating and sometimes depression, often missing school. I hated the sight of blood. I thought it was icky...dirty...unsanitary. I was always worried about spotting, leaking or being found out. I thought if I went out in public, someone would know I was menstruating and treat me like a leper, shouting "Unclean! Unclean!" What a terrible thing to go through as a young girl transitioning into womanhood. Actually, I don't blame my mother for what I was going through - I love her very much - however she may not have been equipped to fully support me in ways which would help me process this time in my life. Nevertheless, my mom did something very special for me, although I didn't know how special until I became an adult.
I recall my sister and I going with my mom to her friend's house. My mom asked her to piece our ears. The women asked my mom how old we were and she replied, "Regina is thirteen...". The woman inspected me from head to toe as if she were giving me a physical exam. She said to my mom, "Come back in few months when the moon cycle is better". I looked at the women, then looked at mom, who simply replied "ok". My mom and her friend continued their conversation and that was that. Wait..."Moon Cycle?" I was confused by the language. She was my mom's friend, but at moment she sounded like the village witch doctor.
What I later learned was many tribal traditions celebrate a young woman's "first blood" by honoring them with gifts, such as allowing their daughters to have their ears pierced as a sign of her stepping into womanhood. At the time, I had no idea I was being honored. This is certainly a treasured memory I carry with me to this day. However, many young girls are never honored and how a woman is guided through this experience will affect her for the rest of her life.
Later I learned my pre-menstrual symptoms was my body's way of telling me "Go within." "Connect with Self." "What is it you truly desire?" "What do you want to release from your life?" What do you want to attract into your life?" "What are your goals or creative aspirations?"
I keep a moon time calendar. I know exactly when to expect my cycle. I plan all social activities around my moon time and I cancel activities which will prevent me from tuning into me and I avoid emotionally draining conversations. This year I turned 50 and my moon time started on that day. What a gift! I celebrated my birthday, but not in the usual fashion. I went out with select friends, ate light meals, typically salads, seeds, nuts, dried fruit, dark chocolate and drank Moon Time Balance Tea starting two days prior to my cycle and the first three days into my cycle, which are typically days I experience some perfectly normal emotional imbalance. Eating a healthy, balanced diet is important, as food allows your body to detoxify during this time. Our bodies requires foods which will encourage nutrient absorption.
As far as activities, this is the perfect time to turn off the television and journal. Go for walks. Pray. Meditate. Read spiritual books. Attend a yoga class. Take Aromatherapy Salt Baths or Milk Baths. Light candles. Take a nap. Listen to soothing music. Sit in nature. Visit a park or botanic garden. Commune with God, Source, Creator. Women are spiritually intuitive during this time, allowing for creative energy to flow. Who knows? You may be able to provide the guidance or intuition needed for that business idea or project your spouse/significant may be wrestling with. My ex-husband can testify. When he wanted to become an entrepreneur and lacked the resources, I provided him the resources and business ideas to launch his business. I received all of these idea "downloads" during my moon time. He's has been working his barber business successfully for over 14 years. I am very proud to have been part of that process.
Now is not the time to become quiet about what you need. Your family is important, but so are you. Take the time you need...a few hours each day during your moon time. Be sure to communicate how you'd like to be supported. Perhaps regular chores can be delegated to someone else in your family or farmed out to a service provider. Talk to your family and let them know you need this time for yourself, in a way they can understand. What I know to be true is this - when you honor and respect your body and your moon cycle, others will too. As our bodies are supported, nurtured and nourished, it will support us on other levels - mental, emotional and spiritual. As you begin the healing process and look within by addressing your relationship with your cycle, your pre-menstral symptoms will decrease.
Let's talk about menstrual products. Yes, I'm going there, so stay with me. The disposable sanitary industry is a billion dollar business. It is said, the average woman uses a whopping 15,000 disposable sanitary items in her lifetime - to hide the bleeding. We use cotton materials, typically bleached cotton to plunge into our delicate, sensitive vaginas and just about all of the products were created by men. Good news! There are alternatives, such as washable pads, sponges and mooncups, which I prefer. There are also beautifully made sheet protectors, period pads and covers on the market which catches any leaked fluids overnight - you can typically find these items on Etsy.com. The best part...these products were created by women for WOMEN! Don't be afraid to come in contact with your blood. Washing your blood from your garments or from your re-usable moon cycle product can be a ceremony each month - allowing you time to nurture, reflect and respect the rhythms of your body as you wash.
Embrace your moon time...your daughter's, granddaughter's, sister's, niece's moon time. Each month is a time to take the opportunity to share and support out sisters, to reconnect with our ancestors, our heritage, educating our sons and brothers, connecting our inner magic and reclaiming our natural birthright.
I pray my experiences and information shared will have you thinking differently about your moon time.
You Are Beautiful.
I often share my personal wellness journey with community members of my Facebook support group My Living Body 360. There, I share information about my 30-day detox which allowed me to shed unwanted weight, waste material and also parasitic invaders...for me, yeast. When I started the detox, I was limited to mostly green, fresh foods which created a healthy environment in my body for healing, but disturbed and agitated the yeast colonies in my intestinal tract. The goal was to flush out all that had been parasitic colonies growing inside my body from the time I was a child. Candida, or yeast is not easy to get rid of and it takes sheer will, a commitment to self, and a clear understand of why one is doing it in the first place.
What is candida, you ask? Well, this is what I've learned through independent research and medical/clinical resources.
Candida is a fungus, which is a form of yeast, and a very small amount of it lives in your mouth and intestines. Its main job is helping out with digestion and nutrient absorption. Small amounts of yeast in the body is normal, but an overproduction, not so much. Overproduced yeast can break down the wall of the intestine and penetrate the bloodstream - releasing toxic by-products into your body and cause candidiasis (candida infection). This can lead to a myriad of of health problem, including but not limited to:
Protruding Bell/Belly Fat
Lack of Nutrient Absorption
Oral Thrush/White-coated Tongue
Since the body is a whole, living unit, the toxic waste yeast eliminates affects other auxiliary organs such as the liver, kidneys, colon and blood. Therefore, In order to treat candida, one must be willing to detox the body, and not just the intestines...a system flushing.
Additionally, in order to create an environment for healing, one must include alkaline foods which will support detoxing, such as leafy greens, non-starch vegetables, vegetables broths, but eliminating sugar (off all kinds), fruit (of all kinds including tomatoes), meat/meat products, dairy, starchy and root vegetables (including white and sweet potatoes) nuts, grains and seeds. You may be wondering, who can survive off this diet? That's a great question! I realized very early, the diet part of the cleanse was going to be fairly easy for me since I am a living food chef. However, for the average person, this presented a challenge. Many of my clients had a sincere desire to detox their bodies, but they did not know how to feed themselves. Therefore, I decided to create recipes which not only includes healing alkaline recipes, but raw, vegan and vegetarians recipes which will support their wellness journey post-detox.
As a side note, your doctor may not be familiar with gut-related conditions like Candida, as it can mask as other health-related diseases as the ones mentioned above. You may also be prescribed antibiotics or cream to treat the symptom, but if not diagnosed properly, the treatment may be temporary and or make the underlying infection worse. A trained holistic practitioner is trained to look at body as a whole and may accurately diagnose the issue and assist you in integrate a plan which promoted healing.
Following a very simple alkaline soup recipe you make quickly and with a few ingredients.
Alkalinizing Vegetable Soup
Author: Regina Thomas Dillard
3 Boy Choy Stalks, chopped (leaves and stalks)
1/2 Onion, Chopped
1/4 Red Bell Pepper, chopped
1/2 Zucchini, chopped
2 cups Vegetable Broth
1 tsp Salt
1/2 tsp ground Black Pepper
1 tsp Thyme
2 Garlic Cloves Crushed
Dash Cayenne Pepper
In a medium pot, mix together vegetable broth, salt, black pepper, thyme, garlic and cayenne pepper. Bring to a boil. Add vegetables and boil for 1-2 minutes. Reduce heat and simmer until vegetables are cooked, but retains a natural crunch. Note: You want to make sure not to overcook the vegetables. The goal is to allow the broth to steam the vegetables which helps retain natural enzymes aiding in nutrient absorption and digestion.
Transfer to a soup bowl and serve immediately. Yield: 1-2 servings.
Note: If detoxing, this recipe should be eaten alone, without bread or crackers. However, you may eat as much as you want.
My new recipe book "Feed" in stores December 2017
Regina Thomas Dillard is the author of "FEED: Living Food Recipes to be Made and Eaten with Love", and founder of Inner + Sanctum Wellness, a business dedicated to assist others as they embark on their holistic journey. All products are handmade and sourced from reputable organic and natural ingredients purveyors.