Friends, Fans and Followers of Chef Regina stopped by for vegan eats and treats at Urban Pioneer Group, Forest Park, IL.  Menu featured were Vegan "Steak" and Smoked Cashew Cheese Hoagies topped with grilled onions and peppers Maryland-inspired Crabless Cake Sandwich with Chipotle Pepper Remoulade, Sweet & Creamy Slaw, Vanilla Creme & Walnut Brownie Desserts. 

A Vegan Valentine's Dinner Event was a smashing sold out event.  Guests traveled from as far as Los Angeles to dine with Chef Regina and enjoy her vegan culinary delights.  The evenings's menu included a 4-course prix fixe menu offering - Roasted Radicchio & Grapefruit Salad with Ginger Peach Vinagrette, Maryland-inspired Vegan Crabless Cake with Roasted Red Pepper Remoulade, Sauvignon Blanc Oyster Mushroom Risotto, a Decadent Chocolate-Espresso Cashew Cheesecake and Hazelnut "Ice Cream", Select Red & White Wines and a Champagne Toast to complete the evening's event.  Each of our guests was sent home a goody bag which included a copy of Chef Regina's book, "FEED: Living Food Recipes to be Made and Eaten with Love".

In the Southern United States, eating black-eyed peas or Hoppin' John (a traditional soul food) on New Year's Day is thought to bring prosperity in the new year. ... Stories say peas and salted pork were said to have been left untouched, because of the belief that they were animal food unfit for human consumption.  For the New Year's good fortune, a plate of black-eyed peas or other beans is considered auspicious, auguring wealth and prosperity. The peas are traditionally eaten on the first day of the year. Adding cooked greens (the color of money) is said to make them even luckier, but in this recipe I've used green chilies and celery, not only for the green effect, but for flavor as well. 

I first learned how to correctly prepare Hoppin' John back in 1993 when I purchased a recipe book, a collection of Southern-inspired and soul food recipes in honor of Dr. Dorothy I Height and The National Council of Negro Women, Inc.  The national book tour was promoted by Nordstrom clothing retailer and drew thousands of people daily. I was fortunate enough to have met Dr. Height, a personal hero of mine, and have her autograph my book. It was a moment I would never forget.   Learn more about Dr. Dorothy I Height here. 

​
While the recipe in the book required bacon and other fats such as Crisco or lard, I have modified the recipe to make it more vegan-friendly and other ingredients to provide the hickory smoked flavor. The traditional Hoppin' John recipe is served with rice, but I have opted for red quinoa which tasted just as good.  You may serve this dish with rice, brown or wild rice recommended, but those of us with grain sensitivities, quinoa makes a healthy companion.

I hope you try this wonderfully delicious recipe and if you do, drop a comment here . 

Happy New Year and CHEERS to your Wellness!

-Regina

Vegan Hoppin' John
Author| Regina Thomas Dillard

16 oz. Frozen Blackeyes Peas
4 Tbsp. Grapeseen Oil
1/2 medium onion, diced
2 Celery Stalks, diced (sub. 1/2 Fennel bulk, diced)
32 oz. Vegetable Broth
2 Bay Leaves
2 Tbsp. Tomato Paste
14.5 oz. Fire-roasted tomatoes with chilies, canned (sub. 6-7 Roma tomatoes chopped + 1/2 green chili, seeded, diced)
1/2 tsp. Dried Thyme
1 tsp. Sea Salt
1 tsp. Ground Black Pepper
1 tsp. Minced Garlic
1/2 tsp. Chili Powder
1/2 tsp Cumin
1 tsp. Liquid Smoke

Directions
In a stewing pot, heat oil.  Add garlic, stirring to avoid burning.  Cook for 1 minute.  Add onions and celery.  Cook until onions are translucent.  Stir in tomato paste, thyme, chili powder, cumin, salt, black pepper and bay leaves.  Combine ingredients gently avoiding breaking bay leaves, as you will remove later.  Cook for 1 minute.  Add canned tomatoes.  Cook for 2 minutes.  Add broth and liquid smoke.  Bring to a boil.  Reduce heat, cover with lid and cook until blackeyed peas are tender, approximately 1 hour.

Quinoa Recipe
2 cups Quinoa
4 cups Water
1/2 tsp Sea Salt

Directions

In a medium pot, combine all ingredients.  Bring to a boil, reduce heat and cover with lid.  Cook until all water has been absorbed into quinoa and tender.  Approximately 20 minutes.  

Serve Hoppin' John with Cornbread

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.

Bonus Recipe:
Chipotle Mayo
Ingrdients:
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.

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. 

Moving on...

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! 

Love,

​Regina xo

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.

Prepare Quinoa:
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
pick up your copy of "FEED".  

​
​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:




Weight Loss
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. 

Boosts Digestion
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.


Dental Care 
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.

Prevents Candida
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. 

'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.

Coffee Enema
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.

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.

Exercise
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
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
Manuka honey optimizes digestion, strengthens the immune system, speeds healing and boosts the respiratory system.

Raw Honey
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)
Dairy Products
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)
Onions
Garlic
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
2 Oranges
1 Grapefruit
1/2 Lemon
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.

Getting Rest

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.

• Turn off the TV…read a good book instead.
• Turn off the cell phone…or at least 1 hour before bedtime
• Go to bed 1 hour before your normal time
• Get at least 8 hours of sleep, when possible.
• Pray, meditate, or perform your regular spiritual practice prior to falling to sleep
• Reorganize your calendar to only include appointments which are absolutely necessary
• As soon as you get home from work, put on your pajamas, which will suggest to your mind and body "it's time for rest/sleep"
• Delegate domestic duties to others in the household. If no one else is available, put off smaller tasks until later in the week.

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.

Regina xo