Happy Healthy Littles Blog

Hi mommas,

This will be my last post on the Wholesome Practices' blog as the new Happy Healthy Littles blog is now rolling! I recommend everyone who has followed this blog and enjoyed the nutrition resources follow our blog on HHL :) Our Instagram @happyhealthylittles will also be another amazing resource for moms with Littles of all ages.

You can sign up on the very bottom of any of our HHL's website pages to receive a monthly email about our last series of blog posts, we'll never bombard you, we just want you to have the knowledge and the tools to feel empowered as a mom to feed your family well!

XO Dani

CSA: Something Good Organics

If you have never experienced the incredible joys that come with picking up your CSA box each week then I can honestly say you have been missing out ;) Really, picking up my box of such abundant freshly harvested produce each week is literally one of the more favorite parts of my week! It's also like personal shopping, my produce already hand picked of what is the best, in season, and coming straight off the farm right now, come on moms, who doesn't want that? Who doesn't need that?!

I became very well acquainted with local farms in my days of working farmer's market while I was in nutrition school. And I honestly fell in love with Givens Farm and Something Good Organics, maybe because I also fell in love Carolyn Givens who runs the CSA program ;) Not only does the family take such great care of all the elements that go into organic farming but Carolyn herself takes such incredible care to what is chosen each week to go into your box. She consistently blows my mind with how thriving the produce looks and how delicious it tastes!


CSA, for those who don't know stands for Community Supported Agriculture, where you pay into the farm and you get a portion of what's coming off the farm each week. Your money goes directly to the farmer, no middle man here, and you get the freshest produce as it's not sitting in a grocery store for any amount of time you don't know about ;)

If you want the freshest, most economical, local and organic produce sign up here! Be sure you tell Carolyn about the 'Dani Deal' as she'll throw in some extra fruit for your first two weeks!

Carolyn also has a Farm Stand up in Buellton, such easy access, right off the freeway, on the edge of the farm at 9499 Santa Rosa Rd and it's simply glorious. If you live up north or are driving up the 101 be sure you stop by! You can also find Givens Farm at all of the local farmer's markets, but trust me, the CSA is where it's at :)

Everyone stay tuned the Happy Healthy Littles blog is starting this week!

Happy Healthy Littles

It's HERE! I apologize if you are following this blog and I have written multiple posts now on the whole endeavor ;) but Happy Healthy Littles is now up and running! 

We've completed all our HHL packages now; Preconception, Prenatal, Postpartum, Well Woman + Littles, taking mom + her little ones from before conception through pregnant, nursing =, post child bearing and raising up those littles ones well ;)

If you're way passed your perinatal years you surely know other mommies who are not.

Blessings from,

Dani Rhoades NC and Whitney Eves NTC, your Prenatal Nutritionist team ;)

p.s. thank you to my dear friend and mommy of four littles, Heather Stephen for the HHL logo design! You can see Heather's watercolor art on Etsy at June Watercolor! 

Happy New Year

I have never been so blessed than by the families that I have worked with over the course of these last six years running Wholesome Practices. Getting to share the joy of your dreams coming true in conceiving, carrying and birthing your babies has been the greatest gift to me.

If you've been following my blog you know that this year has held a lot of changes for me, for all good reasons, and 2019 will only hold more. I have partnered up with Whitney Eves NTC in creating an online course-based platform that will host various 'packages' on specific topics with all the nutritional information you need. Of course we are starting Happy Healthy Littles with a Prenatal Package in the New Year, which will also have workouts by Beth Alexander, a pre and post natal fitness specialist. I could not be more thrilled to have created a way to give more women access to information regarding nutritional prenatal care.

Whitney and I have poured our hearts and souls into this Prenatal + Fitness Package and hope for many more packages to come in 2019. With the launch of this whole new venture I am no longer running Wholesome Practices as my private practice. But do not worry, I am still consulting and will still be available for those of you who have worked with me in these precious previous years. Not much changes there besides the name and the heart to reach woman on a much larger scale ;) This Wholesome Practices website will still run a blog with a new post here and there on what I am loving lately. I also invite you to follow the Happy Healthy Littles blog when it's launched.

I wish everyone the happiest and healthiest New Year, cheers to 2019 :)

p.s. please review my posts on Cold Care if your families are coming down with everything that's going around right now!

Seasonal Eating

After an extended weekend trip up north, where it is actually cold, and I do mean cold! I am reminded, oh yes, seasons do change! Ours seem so insignificant here in nearly sunny year round southern California and yet our crops go through their own slight changes as well ;)

When I returned to my kitchen basket full of winter squash, sweet potatoes and yams it was confirmed! Our own fall season is here, and I am so excited to take it all in. Persimmons and pomegranates too! While we miss the abundance of summer strawberries, crispy crunchy cucs and fresh basil seasonal eating challenges us in great ways. I'm whipping through my old favorites and of course working on making some new favorites ;) This one I can't get enough of right now from one of my all time favorite bloggers.

Enjoy these favorites of mine from years past:

Pumpkin Cocoa Chili

Simple Squash Soup

Bison and Butternut Chili

Now of course you can still find a local strawberry and an heirloom tomato around but our salad bowls will surely be turning into soup bowls as the winter nears and nears so you might as well start gearing up ;)

Cold Care: Mom's turn

Mom's certainly need immune support as well, since these littles start bringing everything home and a sick mom can't take care of anybody well ;) So mom's let me tell you first hand you need to take care of your self too.

You need a basic multi with methylated b's for a hundred reasons! You made these babies, no matter where you are post partum you need replenishment desperately! Your immunity takes a hit when you are depleted. If you are nowhere near having had babies you still need methylated b's regularly to support a number of systems, but as it pertains to your immunity, methylation is how your body clears viruses OUT. Exactly what you need when you get one :) Besides you burn b vitamins with stress very readily and what mom isn't a little stressed here and there.

Dietary support is the same as kids so review my post on Cold Care for kiddos.

Key Maintenance Supplements for adults:

• Probiotics: again your gut hosts your immune system and the strength of it will depend upon the levels of good bacteria that reside there. Please do not waste your pennies on a probiotic that is not multi strain, therapeutic grade or contain at least 15 billion CFU. 
• Cod liver oil preferably but sometimes it's harder to get parents to take this than kids ;) critical component to a thriving immune system though. If you won't take it then use this for gel caps.

When you are sick:

• Liposomal Vitamin C is essential to actually get the vitamin c into the cell, other forms are very un-bioavailable meaning the vitamin c is most likely excreted out of the system and not utilized by the body. Basically; a waste. 
• Mushroom complex will boost different components of your immune system to ward off the cold, virus or flu. This exact formulation has been proven in nearly 20 different medical grade studies to work effectively. 

Runny nose:

• Sinupret for adults. 

Sore throat:

• Use spray multiple times a day directly on back of the throat, need natural antibiotics on irritated areas.

Be sure that your vitamin D level is optimal, daily supplementation is usually recommended for all and I found in clinical practice unfortunately no one had adequate vitamin d without a supplement, wish we could do without, but the reality is we really need it. 

Get your 'medicine' cabinet ready, the colds are already comin' in :))))) 

P.s. If you don't have an account yet you'll need to use access code Happyhealthybaby in order to purchase from the Wholesome Practices Pantry referenced above. You can browse the site for anything you'd like once you have made an account :)

Note: Nutrition Consultants do not diagnose, manage or treat illness, conditions or diseases. The scope of practice for Nutrition Consultants reflects educating clients about healthy choices regarding diet and lifestyle to restore balance to the body.

Cold Care: Supporting your child's colds, viruses and flus

Because caring for your child's colds properly matters. With these simple tools you can keep your child from getting recurrently sick and recovering quickly when they do catch something. No one is invincible to colds, viruses and flus but with some dietary and supplemental support it is more than possible to keep the immune system strong all winter long.

Most important is your basic dietary:

• Keep animal proteins high in your child's daily diet. 
• Use grass-fed butter and or ghee liberally. These are without question the most immune supportive of all fats. 
• Consume bone broth or a bone broth powder or even a collagen powder. 

Key maintenance supplements:

• Cod liver oil, far superior to fish oil and your number one most important supplement to have your child taking daily. If you can't get cod liver oil in then use these to at least be getting sufficient omega's in.
• Methylated b vitamins which support a virus clearing pathway in the liver helping the body to rid itself of the virus more efficiently. Toddlers use this chewable. 
• You could also use a full spectrum multi-vitamin that contains the methylated forms of b vitamins in.
• Therapeutic grade probiotic containing multiple strains since 80% of your immunity resides in your gut and is based on your populations of beneficial bacteria!

Now when your child does catch that darn cold, virus or flu it's all about beginning your support as early as you can. So I recommend having these supplements in your pantry at home for use the moment those first symptoms appear. 

For runny noses:

• Sinupret Syrup works amazing for sinuses, so use this the minute that runny nose starts! 

For coughs:

• Bronchipret Syrup for bronchial support, as soon as you hear that first cough.

Bothersome ears:

• Tried and true garlic drops. 

Sore throat:

• This throat spray works like a charm for really painful sore throats. And this tea is incredibly soothing with demulcents herbs that coat and protect from irritation. 

Some mom's also love Sambucus which can be used daily as a little boost and children take it very easily. You can also consider a colostrum powder if your child had a hard winter last year or just seems to catch every single thing going around ;) Colostrum is a dairy product but is fairy hypoallergenic and contains immunoglobulins which are direct components of your immune system. A high quality grass fed whey protein powder also contains immunoglobulins.

You can also schedule a personalized consult for your child or yourself as each of us has our own bio-individual needs to supporting our body's immunity.

Don't forget to stay warm, wash your hands and get adequate sleep :)

P.s. If you don't have an account yet you'll need to use access code Happyhealthybaby in order to purchase from the Wholesome Practices Pantry referenced above. You can browse the site for anything you'd like once you have made an account :)

Note: Nutrition Consultants do not diagnose, manage or treat illness, conditions or diseases. The scope of practice for Nutrition Consultants reflects educating clients about healthy choices regarding diet and lifestyle to restore balance to the body.

Local Favorites - Bree' Osh

When it comes to choosing where to eat out you shouldn't have to compromise your values with nutrition. Obviously the food you cook at home will be of the most nourishing ingredients but we all need to get out once in a while and enjoy something so delicious that we couldn't have made it at home :)

Now, when it comes to pastries that's an even more difficult yet critical decision to make! And let me assure you Bree' Osh is the Bakery of choice without question. Owners, Pierre and Nellie from France have nailed it when it comes to making the healthiest and yet most delicious pastries. They use incredibly well sourced ingredients and most importantly they begin the pastries with a sourdough culture. In the end the pastries are more digestible, even for people like me with a history of terrible digestive issues and sensitive gut flora. Pierre is also able to make a sweet and delightful pastry with less sugar than your traditional store bought pastry because of the sourdough process.

Sourdough is a very traditional process used to ferment the flour making it more digestible by breaking down some of the gluten into a more easily assimilated form in the body. People then who has a sensitive stomach will do much better consuming any type of wheat flour that has been made using a sourdough culture. Pierre's sourdough culture has been around for a number of years and he just continues to feed it! This makes it strong and potent, making a wonderfully light and sour flour that then gets added to the other ingredients to make the final product. It is also demanding on the baker and takes serious time and commitment, something to be noted when you choose which baker you support ;)

So when you need a real pastry, made the right way, that won't damage your system and will leave you feeling satisfied and great, then Bree' Osh is your place!

Visit Bree' Osh at 1150 Coast Village Rd in Montecito for a lot more than just pastries too :)

New Beginnings

Three years ago I set out to update and change the face of Wholesome Practices to all things mommy baby. As you can see I never finished! Why? Because time spent in front of the woman has been the most important thing to me. There's enough of you that that's what I've spent all my time doing ;) I am now taking a change of course and pace. There's too many deserving to have the healthiest pregnancies and most joyous experiences having babies for me not to expand the practice further and farther to reach more of you :)

That being said you will no longer find Dani Rhoades in her 'white coat' at Dr Iris Pediatrics. It has been an incredible pleasure working alongside Dr Iris Castaneda these last five years and I cherish my experiences and relationships built there with both the families and staff.

Wholesome Practices will be moving forward with a greater level of outreach, finding myself back where I started giving talks, seminars, lectures and teaching at community events. This way the message of perinatal health goes forth to so many more than just one mom at a time. Look out for more information to come on online packages that I will be a part of creating for everything pregnancy, postpartum and baby care!

Of course, my heart and joy is still found in face to face consulting and individualized care. Do not worry, I am still available for nutritional consults and you will surely still find me meeting with moms and their sweet babes all over town :)

Sorry!

This site is under some major reconstruction and won't be up and running for another few weeks! Please feel free to browse older blog posts though! And stay tuned for the launch of the new site!

Dani Rhoades, NC is still actively seeing patients and taking on new patients as needed so be sure to contact her directly at dani@wholesomepractices.com to schedule your nutrition consult!

Enhancing your Immunity

By request of one of our faithful followers I am writing on flu prevention. Working in pediatrics, I see the high amount of infections, viruses and flus that infect our population. Our immune system is our number one defense against these bad bugs! The damaging 'junk foods' and sugars that surround us this season are directly correlated with low immunity and this is the time of year we need it most! But with a little proper care, good nutrition, gentle exercise and rest, your immune system will thrive. Read below for little tid bits on all my favorite immune boosters.

Bone Broth is one of the best ways to provide your body with easily absorbed nutrients. Drink bone broth like tea in a mug with celtic sea salt added to taste or make soup. Use loads of onions and garlic which are specific immune boosting vegetables. And mushrooms, especially maitake, shiitake and reishi. Then there is Cod Liver Oil, the number one superfood for immunity. Supplying high amounts of Vitamin A and D, fat soluble vitamins that are essential to maintaining strong defense mechanisms and omega 3's, our bodies anti-inflammatory fatty acids. In a study done on children having the flu in a season earlier, the next season after taking cod liver oil none of them had the flu! But like everything, it has to be the right quality Cod Liver Oil so be sure to contact dani@wholesomepractices.com to get yours today!

Fermented Vegetables and sauerkraut supply the much needed probiotics that inoculate your gut. About 80% of your immune system actually resides in your gut and is based on your level of probiotics. Commercial yogurt does not cut it people, it's not left to culture long enough before it's put on the shelves so you're only get traces of some probiotics. High quality grass-fed meat and organic, free-range chicken, turkey and eggs supply the protein needed to maintain a healthy immune system. And don't forget juicing! Like bone broth, juicing supplies vitamins and minerals that are in their most readily absorbable form.

And because I can't leave out the 'need to avoid' list here goes. Sugar and white refined flours are the most damaging, these foods not only supply absolutely no nutrients but they dramatically decrease your white blood cell activity, they feed bad bacteria in your gut destroying your probiotics and are highly inflammatory. I know they haunt you this season but do your best to make baked goods with whole grain flours, honey and maple syrup.

Be well :)

Thanksgiving Recipes

With Thanksgiving right around the corner, I am sure we are pinning down our recipes! Most of us probably have some traditional recipes that are re-made year and year but some of us surely like to include new dishes! Especially if we are trying to introduce healthier foods into our diet!

It's all about the quality of our food when it comes to making healthier choices. These side dish recipes below we from our cooking class on Thanksgiving ideas, simple and delicious! Read last years post, A Wholesome Thanksgiving to learn more about choosing the simply changes you can make to enjoy a healthier thanksgiving!

Brussel’s Sprouts  
4C brussel’s sprouts
1/2C fennel, thinly sliced
2T ghee OR coconut oil
1/2t herb mix
Sea salt
Freshly cracked black pepper 
Halve brussel’s sprouts and toss in melted ghee with fennel and herbs. Sprinkle sea salt and freshly cracked black pepper. Roast in the oven on a baking sheet at 375° for 20 minutes. 

Sweet and Savory Sweet Potatoes 
2 large sweet potatoes
1T ghee OR coconut oil
1/4t onion powder
1/4t garlic powder
1/2 t cinnamon
Sea salt 
Freshly cracked black pepper 
Chop sweet potatoes into 1inch pieces. Toss with melted ghee and seasonings, layer on a baking sheet and roast at 375° for 30 minutes or until they are soft. 

‘Mashed Potatoes’ 
1 head cauliflower
Sea salt 
Freshly cracked black pepper 
Chop cauliflower and steam until soft. Drain excess water and blend using an immersion blender. Add sea salt and freshly cracked black pepper.

Cranberry Sauce 
16oz bag of cranberries
Juice of 1 orange
Zest of the peel
Honey to taste if needed 
In a saucepan heat cranberries on medium-low heat and add fresh squeezed orange juice and zest. Cook for about 10-15 minutes stirring until the cranberries pop and sauce thickens!

And of course we must address the highlight of this holiday; the bird. Your turkey makes thanksgiving what it is, but like anything it's the quality that matters! Where is your turkey sourced from? What is the farm like? Does it come from a farm or a factory? Turkeys that are raised conventionally are fed hormones, steroids and anti-biotics. They rarely see the sun and are fed genetically-modified, pesticide laden food. And then you and everyone else at your table takes these toxins in during your meal! How do we avoid this? We buy free-range turkeys from farms that are feeding the animals organic or high quality food. They roam in the sun and contain healthy levels of vitamins, fatty acids, and proteins! The nutritional quality is far superior! Worth every extra penny! If you live in Santa Barbara, IV COOP will be carrying certified organic, free-range turkeys from a local farm up north. They are selling the turkeys at cost, $2.99/lb and they vary from 10-16lbs. You will also receive a 10% coupon to do your other grocery shopping when you purchase your turkey. They only have a limited number so hurry in!

HAPPY THANKSGIVING!

Pumpkin Cocoa Chili

As fall begins to set in our seasonal produce changes and the warm, wintery foods that comfort us find their way back onto our tables. Winter squashes, pumpkins, stews, soups, nourishing, nutrient dense. We all crave a warm meal that deeply satisfies.

Pumpkins are not only for decorating, they not only have nutritional benefits but they are delicious as well! This Pumpkin Cocoa Chili is one of my favorite recipes using pumpkin that has both a savory and sweet flavor. The spices of the chili bring out the flavor of the meat but he pumpkin adds this wonderful sweetness that rounds the dish out perfectly!

Pumpkins and other winter squashes can seem so difficult to cook but if you simply place the pumpkin in your oven whole and bake at 350 degrees for about a half hour or until soft then you can very easily cut it open without any strain! You can learn to include these nutrient dense foods into your meals regularly with this technique!

Recipe:
1 small pumpkin
1 large onion
3-4 cloves garlic
2T ghee
1lb stew meat, grass-fed
32oz canned diced tomatoes
1 green bell pepper
1T paprika
2T chili powder
1T chipotle powder
1T cinnamon
1T cocoa powder
1t sea salt
freshly ground black pepper

1. Get the pumpkin in the oven! While it's baking dice onions, bell pepper and garlic.
2. Heat the ghee in your stove top pan and add diced vegetables and stew meat. Saute on medium for about 10 minutes.
3. Add spices and canned tomatoes. Mix well.
4. Cover, bring to a boil and reduce to a simmer. Let flavors mingle and vegetables cook for about 30-45 minutes.
5. When pumpkin is soft, remove from the oven. Let cool to the touch and when you can handle it, slice open, scoop out the flesh, remove the skin and add 1inch by 1inch cubes to the chili. Mix in well!

This dish is perfect for a seasonal party or fun family dinner. Enjoy with salad, organic corn tortillas, some brown rice, or steamed greens!

*original recipe from Practical Paleo by Diane Sanfilipo.

Dr Iris Pediatrics

Wholesome Practices is pleased to announce that Dani Rhoades, NC will now be working as the certified nutritionist at Dr. Iris Pediatrics! Dani Rhoades has an extensive history not only with nutrition but with children and is excited to blend her passions together.

The health of our children has changed dramatically with allergies, obesity and other ailments on the rise. This generation is actually the first generation that is said to possibly not out live their parents. These facts are daunting but there is hope as much can be done to support your child's health! Good nutrition starting from a young age or implemented at any time can have profound effects on the human body. My personal story is a living testimony to this effect which is why I am so passionate about my work as a Nutritionist. In today's society there is so much conflicting information about what 'good nutrition' is and often parent's don't know where to start. Dani's personal story, education, and work experience make her a qualified candidate for assisting you in making the transitions towards health your family needs.

Your children deserve the most optical which is why choosing an integrative pediatrician is the best option for your family. Dr. Iris Pediatrics is now accepting new patients- infants under one! This is rare opportunity as normally the practiced is full and closed to new families. Call the office at (805) 892-4141 to schedule your interview today!

We will be offering classes at Dr. Iris Pedaitrics on various nutrition related topics so please keep your eyes out! You can also contact dani@wholesomepractices.com to get added to our mailing list!

Fall Cleansing

Most people are aware that 'Spring Cleansing' is quite common, but most healthcare professionals these days are actually recommending that people also do a second cleanse later in the year. You might be surprised to find out that 'fatty liver' is the single most common disease in America. It's actually estimated that 70-90 million Americans suffer from fatty liver and today we're even seeing this condition in children.

When the body is overloaded with sugar, even in the form of flour or excess carbohydrates, the liver begins to store fat in a process known as lipogenesis. This is seen in the picture above. Fructose, especially in the form of high fructose corn syrup is the number one cause of this. But refined flours or refined grains and other forms of sugar are strong contributors as well. A healthy, whole foods diet will ensure you maintain a healthy liver but what's to be done to actually restore some of the damage that's take place?

One of the best ways to support liver health is through a detoxification plan. The body responds wonderfully to specific foods that enhance liver function like lemons, milk thistle and cruciferous vegetables. Take note this fall and of course again in the spring to cleanse and boost liver health!

'Dani's Detox' is a 5-7 day program that uses food, herbs, supplements and lifestyle to fuel the pathways of detoxification in the liver. The plan was formulated by myself, certified Nutrition Consultant Dani Rhoades, NC with the support of Dr. Robert P. Mathis, MD, ABAARM, ABIHM, CNS, MCP. Together we have created a plan that is natural, science based and incredibly efficient. It works effectively yet calmly so as not to remove you from daily life. While some detox programs can be harsh and cause many side effects, this detox program works gently.

This is normally a $75 program but as fall is another great season for cleansing, Dani is offering to set you up on the detox for just $50! Please contact dani@wholesomepractices.com to being your detox program!

*Be sure to contact your healthcare provider before starting any new program. Although children are mentioned in this post, Dani's Detox is not designed for children. It is also not meant to replace medical care for fatty liver or any other liver disease.

Healthy Vinaigrette

Healthy fats are a critical component of a wholesome diet. Traditional fats like extra virgin olive oil, coconut oil and pasture raised butter have been replaced with modern oils like canola, soybean and safflower. These oils are highly refined, processed and inflammatory. Our bodies don't have enzymes to breakdown these oils as they can not be made by the natural means of pressing, as with olive oil. I tell my clients, oils should come from naturally fatty, oily foods such as olives or coconut.

Unfortunately in today's grocery stores it's hard to come across food made with traditional ingredients. As I tour my clients through the health food stores they are appalled that nearly every salad dressing is made with some form of refined oils. And worse is that these oils are 'organic' which leads people to think they are healthy! I know it's confusing but don't be deceived by food labels, not everything labeled 'organic' is good for you. Canola, soybean, safflower, sunflower, peanut, and corn oils are all refined and contain high amounts of Omega 6 fatty acids that contribute to inflammation throughout the body. You most likely don't buy these or use them for cooking but they sneak they're way into your salad dressings, breads, crackers, cereals, granolas, tortillas, etc.! That's why I call them one of my 'Hidden Ingredients'. Beware of processed foods and always read ingredients!

But low and behold, there is one health food's company that makes their dressings with all the right ingredients! Bragg's Healthy Vinaigrette dressing is one of my all time favorites, made with extra virgin olive oil, apple cider vinegar, honey and spices. Their Ginger and Sesame is an excellent dressing as well, perfect for a Chinese chicken salad! The Braggberry and Hawaiian marinades are good choices as well, mixed with olive oil they make deliciously sweet dressings!And of course, you can always make your own dressing at home. My favorite home-made salad dressings is a Mustard Dill Vinaigrette that will spice up even the most boring of salad greens!

The Recipe
1/4C Rawapple cider vinegar 

3/4C Extravirgin olive oil
1T shallot
1t Dijon mustard
1T nutritional yeast
1 clove garlic
2t fresh dill or 1t dried
1t raw honey
Pinch of sea salt and freshly cracked black pepper

Blend all ingredients together! Refrigerate after using, the oil will separate and harden naturally, so take it out a half hour before using and shake well.

You can't have a healthy salad with a poor dressing so choose Bragg's or make this home-made Mustard Dill dressing! Be sure to schedule your personal Health Food Store Tour with Dani to learn all about the '4 Hidden Ingredients' and be sure they aren't sneaking they're way into your diet!

Nut and Seed Protein Bars

Last night in Fortuna Fitness' Primal Cooking Class I revealed the recipe for the long awaited Nut and Seed Protein Bar! Everybody wants a good bar once and awhile and it's a difficult thing to find one in the stores. Why? Because processed, packaged foods almost always contain one or more of what I call 'The 4 Hidden Ingredients'. Refined sugar, refined oil, refined flour and refined salt. Refined foods are lacking in the nutrients they once contained, are usually acidic, difficult to digest and overall damaging to the body. More on those to come! For now, enjoy these protein bars that are made from nuts and seeds, natural sugars and a boost of protein from the only protein powder I recommend: Tera's Whey! They are an excellent choice for breakfast when you're on the go, an afternoon pick me up or a nice, healthy dessert.

The Recipe
1C flaxseeds
1C walnuts
3/4C sunflower seeds
3/4C pumpkin seeds
1/2C hemp seeds
4 scoops Tera’s Whey Protein powder (vanilla flavored)
1/2C coconut oil
1/2C maple syrup
1T vanilla extract

1. Grind the flaxseeds either in a coffee grinder or a high speed blender. They need to be ground finely. Then add to a mixing bowl.
2. Grind walnuts finely, then sunflower seeds, then pumpkin seeds and add to flaxseeds in the bowl.
3. Add hemp seeds (no need to grind these) and 4 scoops of the protein powder and mix thoroughly.
4. Heat coconut oil until softens, mix with maple syrup and vanilla extract.
5. Fold into the nut mix slowly and mix in thoroughly, you may need to add water until you get the consistency of bread dough. Start with a few spoonfuls of water and increase to 1/4C as needed.
6. Line an 8x8 glassware baking dish with parchment paper and press the ‘nut dough’ using a spatula or your hands. If you don't have parchment paper lining the pan with coconut oil will work just fine.
7. Bake at 300° for 30 minutes. If you desire them to be more crisp then leave them for another 10 minutes, watching so they don’t burn.

There are so many variations to making these bars. Use different flavored Tera's Whey, like chocolate or vanilla. You can use honey in place of maple syrup, choosing local and raw honey so you get the most benefits. You can add cinnamon or pumpkin pie spice. Replace walnuts with almonds and then add almond extract! The possibilities are endless! Add raisins or goji berries, maybe even some dark chocolate chips to make these bars a special treat!

These bars are so delicious they'll probably disappear in  no time but if you don't think you'll finish them up in 2-3 days then be sure to freeze half the batch for later as they don't keep long. Thanks Fortuna Fitness and everyone who came out to our cooking class last night! Stay tuned for out next Primal Cooking Class at the end of the month!

Ras El Hanout

Something should definitely be said about the use of spice blends in Middle Eastern countries for their medicinal and culinary value. Some of the world's most medicinal spices are used on a daily basis in countries like Morrocco, Turkey and India. Yet for most of us they never even make it into our pantry let alone our dinner table! Turmeric, ginger and cinnamon are amongst the most beneficial spices and often make it into blends more commonly known as curries. But I'm sure most of us haven't heard of Ras El Hanout which is literally translated from Arabic to mean 'head of the shop'. This spice blend is anti-oxidant rich and highly anti-inflammatory not to mention absolutely delicious!

Ras El Hanout can be made with up to 30 different spices and each household cook would have her or his own variety made uniquely to their liking. Turmeric, ginger and cinnamon are spices that can not be replaced for their nutritional profile is outstanding! Turmeric is probably the most anti-inflammatory agent due to it's active component curcumin which has been shown to reduce symptoms of arthritis while lowering cholesterol and protecting your liver! Ginger follows suit as another powerful anti-inflammatory that supports a healthy heart and offers multiple benefits to your digestive tract. It has been used as an anti-nausea remedy for centuries! Cinnamon is exceptionally high in anti-oxidants and is therapeutic for aiding in blood sugar regulation and preventing diabetes. Cardamom aids digestion, allspice is carminative, cloves aid bronchitis and sinus infections, nutmeg aids cough and sleeplessness, anise is detoxifying, black pepper promotes circulation while red pepper increases metabolism. I like to say that 'spices are the pharmacy in your kitchen' and now you can see why!

Buy high quality spices to ensure you are getting the valuable nutrients they contain. Choose organic and make sure they are bright, potent colors and not dull, fading colors. For the most aromatic experience buy the spices whole like nutmeg and cardamom and grind them yourselves in a coffee grinder!

Recipe

1T ground ginger

1T ground cardamom

2t cinnamon

2t turmeric

1t ground allspice

1t ground coriander seeds

1t ground nutmeg

1t cumin

1/2t freshly ground pepper

1/2t ground cayenne pepper

1/2t ground anise seeds

1/4t ground cloves

Mix all the spices together in a bowl and add to your favorite dishes! It might seem intimidating to begin including these Indian spices into your diet so be sure to look out for my next cooking class featuring Ras El Hanout in a Moroccan Chicken and Squash Stew! Complete with hands on demonstration, recipe and of course, loads of nutritional information!

 

Pure Water: Part II

Part II is necessary because unfortunately our drinking water is not our only concern. The water that we shower and bath in is of just as much concern if maybe not more! Our skin is our body's largest organ and is highly absorbent. Toxins found in the water will easily be absorbed through your skin into your blood stream being stored in fat tissues and causing damage to your organs and other bodily systems. Chlorine is of much concern because it's not only incredibly damaging but it's vaporized by hot water and we actually inhale it directly into our lungs! Chlorine destroys your bodies naturally body ecology and increases your risk of cancer, miscarriage, low birth weight, and other reproductive problems. Chlorine exposure is also linked with asthma, eczema and even heart disease. And chlorine is just one of many toxins in your water.

According to Dr. Mercola a 10 minute shower is like drinking 1 gallon of water! And let's be honest, most people shower longer than 10 minutes or leave their kids in the bath a lot longer than that. Hence, the dire need for a water filter for your bathing water as well as your drinking water.

Fortunately, you can find filters that remove even the most potent of toxins! Perfect Water Worldwide has created the most efficient, ceramic based filters that also restructure the water so that it is alkaline and antioxidant rich! They withstand high heats unlike carbon-based filters which also contain petroleum, another toxin. You can purchase a shower filter or a bath filter that will be sure to produce pure, clean water for you and your family. A Whole Home water filtration system is also available and would provide nearly perfect water out of every faucet in your home. Often the price of water filters can be daunting but the cost to your health of unfiltered water is much more. If you have further questions about water, please please please contact dani@wholesomepractices.com, there are so many options for getting pure, mineral rich water that one of them is bound to be within your budget!

Pure Water: Part I

Since the beginning of time mankind has needed water to survive. Water was necessary then and it still is today. Only now, our water is radically different than ever before containing loads of toxins, heavy metals, pharmaceuticals and even pathogens! The EWG has found nearly 260 contaminants in tap water and 141 of them are 'unregulated', meaning there is no maximum 'safe' level and any amount of them can therefore legally exist in our water! Furthermore of these unregulated compounds 52 are linked to cancer, 41 to reproductive damage, 36 to developmental damage and 16 to immune suppression. The need to restore our water to it's purest and most original form is absolutely vital to our health. As Dr. Mercola always says, "If you don't have a filter, your body becomes the filter" for all these toxic chemicals! 

The best solution would be to find a well but for most of us this is not reasonable. Next best, a water filtration system. Reverse Osmosis and distilled water filtration systems are good at removing the toxins purifying the water but fail to maintain the mineral quality of the water. Minerals are essential for healthy bones, teeth, immunity and many other functions. When we drink RO or distilled water which is highly acidic because of the lack of minerals it will pull minerals from your body's reserves, such as your bones to restore alkalinity to your body. We need pure water with minerals.

Perfect Water Worldwide has created a system that not only purifies the water, removing all contaminants but it restructures the water ionizing, alkalizing and adding back in minerals! The water contains no chlorine, fluoride, pharmaceuticals, hormones or other dangerous compounds and is actually rich in antioxidants to help cleanse and strengthen your body! The water is alkalized and mineralized to restore the natural pH that water always had and therefore it won't pull minerals out of your bones. 


Perfect Water Inc. from Kenneth Guoin on Vimeo.
Perfect Water Worldwide has created many different systems to ensure that everyone can afford to improve their water in some way. And Perfect Water's home filtration systems produce nearly perfect water at just 10 cents a gallon! From mineral drops to whole home water systems there is something for you! Email dani@wholesomepractices.com to learn more about improving your water today!
*Figure 2 is from the EWG Tap Water Database 2009 and can be found at www.ewg.org.