Tiger Nut & Cashew ‘Horchata’

September 11, 2016
Cinnamon Cashew Milk

I could call this the “Sleepy time” drink because resistant starch (found in tiger nut flour) can support healthy sleep and stable blood sugar levels.  So this would be a great bedtime snack – because it could help you get a good night’s rest!  But it is also great during the day because resistant starch helps to provide long lasting energy too.

Ingredients:screen-shot-2016-09-11-at-10-00-30-am

  • 1/2 cup coconut water
  • 1/2 cup water
  • 1 rounded teaspoon of cashew butter
  • 1/2 teaspoon of vanilla extract
  • 1 Tablespoon of Tiger Nut Flour
  • cinnamon – to taste (I use about 1/4 teaspoon)
  • pinch of Real Sal
  • 1-2 cubes of ice if desired to chill
  • Optional – 1/2 scoop of vegan vanilla protein powder (such as Warrior Blend or Pure Lean Protein)

Directions:

Put the liquid into the blender, add the cashew butter and blend it thoroughly to make into a milk.  Add the Tiger Nut flour (and protein powder if using) and let it sit for a couple minutes to soak.  Then add the vanilla, cinnamon, and pinch of salt  – blend well.  Add a cube or two of ice if you wish to chill it, blend again.

Pour into a glass and serve.  Give this a try before bedtime and see if you don’t sleep like a baby!!

In addition to improving sleep, and energy – resistant starch can help us feel more satisfied and full, it can also benefit digestion, even potentially lowering the risk of colon cancer!  To learn more about the benefits of resistant starch, and get some more recipes – sign up for my eCourse: All About Resistant Starch.

screen-shot-2016-07-12-at-5-59-35-pm

 

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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The “Frosty”

June 12, 2016
The "Frosty"

As a foodie and a nutritionist – I believe that it is possible for food to be both delicious and nutritious – it just takes a little ingenuity in the kitchen!!  I love to make “upgraded” healthier version of foods – like this Wendy’s style “Frosty!

When I am choosing what I put into my body, it needs to taste great and support my body and brain to function at it’s best.  Foods that are high in sugar might fit the bill on taste – but they will just make you crash and burn and feel like crap in the end.  Plus, it is easy to make something taste great if you just load up on the sugar – where is the challenge in that?  Overtime, a high sugar diet can lead to a host of health issues – read 20 Reasons to Break Up with Sugar to learn more.

To me, it is just not worth the impact on my health to eat high sugar foods – especially when you can make a healthier version that tastes just as good (I think this one tastes even better than the original).

This smoothie is a delicious recovery drink for athletes too!

Ingredients:

  • 1/2 cup unsweetened coconut milk, cashew milk, or another alternative milk (you can replace this with water or coconut water if you wish)
  • 1/2 cup coconut water
  • 1 scoop of vanilla protein powder (such as Warrior Blend)
  • 1-2 Tablespoons white chia or flax seeds
  • 1/2 of an avocado (makes light and creamy and richer)
  • 1 spoonful of cashew butter (optional)
  • 1/2 teaspoon vanilla extract
  • 2 – 3 Tablespoons of raw cacao powder (use more if you want it darker chocolate, less will be lighter)
  • 1/2 of a frozen banana (I freeze them slightly green tipped – lower in sugar and higher in beneficial resistant starch)
  • a few drops of Stevia or a natural Stevia/Monk Fruit sweetener blend if you want it sweetened a little, or a touch of your favorite natural sweetener
  • Ice cubes to chill and thicken
  • Small pinch of Real Salt or Himalayan salt (brings out the flavors and sweetness and adds trace minerals – but just a pinch, so it does not taste salty!!)

Directions:

  1. Put the liquid into the blender, add the chia seeds, allow to soak & hydrate for approx. 3-5 mins.
  2. Put the rest of the ingredients into blender, blend.
  3. Add desired amount of ice to thicken, blend.
  4. Taste & adjust for sweetness.
  5. Pour into a glass, and drink (or eat with a spoon) right away.

This recipe is one of 60 recipes from the Break up with Sugar online program.

Signature
Copyright © 2016 Rebalance Life, all rights reserved

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Quick Cinnamon Vanilla Cashew Milk

April 12, 2016
Cinnamon Cashew Milk

 

I am not one to drink a glass of milk for a snack – unless it is cashew milk! For some reason – I just love a nice cold glass of cashew milk.  If I add a little cinnamon and vanilla to it – it is a serious treat! You could also add a teaspoon or two of raw cacao powder to make this a Mexican Chocolate Milk.  This milk is great in coffee, and also quite filling and satisfying due to the healthy fats and protein. The cinnamon supports healthy blood sugar levels too.

And best of all – this recipe whips up in about 3 mins too!  Why buy store-bought milk (many of which contain the questionable ingredient carrageenan) when you can make it at home in 3 mins?

Quick Cinnamon Vanilla Cashew Milk:

makes one 8 oz. glass of milk (store any leftover in refrigerator for up to 2 days)

  • 1 cup of water
  • 2 rounded teaspoons of raw cashew butter (available at most health food stores)
  • 1/3 – 1/2 scoop of vanilla protein powder (I like Warrior Blend Vanilla).
  • pinch of Himalayan salt to taste (omit if using salted nut butter)
  • vanilla extract – to taste (I like about 1/2 teaspoon)
  • cinnamon – to taste (I prefer Ceylon cinnamon – and used about 1/4 teaspoon)
  • 2-4 ice cubes (to make milk cold)

Put everything except the ice into the blender and blend well to combine.  Add in the desired amount of ice cubes – blend again – and pour into a glass.  Add a sprinkle of cinnamon on top if desired.  You could also omit the vanilla and cinnamon if you needed a plain/savory milk for recipes.

Want to make cashew milk using the nut (not nut butter), and find out how to increase the calcium and fiber content?  Click to learn more about The Best Alternative Milk!!

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Zippy & Refreshing Ginger Lemonade

March 9, 2016
Ginger Lemonade

Do you like ginger?  Ginger root is warming and calming to the digestive tract. It can help to reduce gas and indigestion, and can even help to relieve nausea and motion sickness. It has potent anti-inflammatory and pain relieving properties, potentially even offering relief to arthritis and asthma sufferers.

GingerResearch published on September, 2015 found a compound in ginger to be 10,000x more potent than chemo against cancer cells, read more here.

I have been literally obsessed with ginger lately – it is featured in my Green Lemonade recipe, and it is the star of this fresh Ginger Lemonade – a wonderful way to include ginger in your life!

Ginger Lemonade Ingredients:

  • 1 piece of ginger root (about 3 inches long – more if you like more ginger flavor)
  • 3-5 lemons
  • 2.5 cups of filtered or alkaline water
  • a pinch (up to 1/8 tsp) of Himalayan or Celtic salt (brings out the sweetness and flavors, adds minerals and sodium – an important electrolyte).
  • Your choice of natural sweetener

Directions:peeling ginger

  1. Peel the ginger root (I use the end of a spoon to remove the peel), then grate or thinly slice it.
  2. Add the ginger to the water on the stove, bring it to a boil, then turn off the heat and cover it with a lid.
  3. Allow the ginger to steep for about 15-20 minutes.
  4. Strain the liquid through the grated or sliced ginger out (reserve to make ginger and cucumber water – see below).
  5. Squeeze your lemons into the ginger liquid.
  6. Add a pinch (up to 1/8th a teaspoon) of Himalayan salt (Don’t skip this – it brings out the sweetness and flavors, you will need less sweetener if you use the salt!).
  7. Add your favorite natural sweetener to taste – and stir to combine. Suggestions: stevia, monk fruit, raw honey, coconut sugar, organic cane sugar* or rapadura sugar – or a blend of the above).  Try 1/4 teaspoon of stevia, and 1-2 teaspoons of raw honey – taste and adjust. Start with less sweetener – you can always add more as needed (make sure you added the salt – you will need less sweetener).
  8. Pour over ice.  This is fairly concentrated – so feel free to add a little additional water if you like, or you could also add a little sparkling water if you want this to be fizzy!  This also can make a delicious cocktail. 
  9. Enjoy!!

*avoid sugar made with sugar beets – as that is typically GMO.

 

Ginger Cucumber ‘Spa’ Water:

This water supports hydration, digestion and is anti-flammatory.

Ingredients:

  • Ginger cucumber mint water2 quarts of filtered or alkaline water
  • the ginger leftover from the above recipe (thinly sliced ginger is a little prettier and less messy than the grated for the water)
  • 1/4 teaspoon of Celtic or pink Himalayan salt
  • 1 small cucumber – sliced
  • optional – a few sprigs of fresh mint – really makes it fragrant and fresh!

Put all of the ingredients into a large jar – allow the flavors to come together for a couple hours.  Strain as you pour into a glass.  Store in the refrigerator for up to 2 days.

 

Learn more about Ginger:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Sara’s Green Lemonade

March 8, 2016
Sara's Green Lemonade

There is nothing more refreshing and energizing in my mind than a freshly pressed detoxifying green juice!!

This green lemonade recipe is my go-to favorite juice – it features alkalizing lemons & greens, warming & soothing ginger, a little sweetness and detoxifying malic acid from the granny smith apples, heavy metals-detoxifying parsley, and the celery adds organic sodium – a very important electrolyte for proper hydration and muscle/nerve support.

Metabolism-Boosting Green Lemonade

Ingredients (makes about 24 oz. of juice):

  • 1-2 organic granny smith apples
  • Peeled ginger (I like mine to have a strong ginger flavor – so to use about a 3 inch piece)
  • 1-2 organic lemons (most of peel removed – including some of the peel adds in vitamin C and a stronger lemon flavor)
  • 6-7 organic kale leaves
  • 1 organic romaine heart
  • a small bunch of organic parsley
  • 1 small organic cucumber
  • 2-3 celery stalks
  • 1 teaspoon of avocado oil, or 2 teaspoons of chia seeds (stir in and allow to soak)*

Directions: Put everything (except the avocado oil/chia seeds) into the juicer.* Pour desired amount into a glass, save the rest in a glass jar in refrigerator up to 1 day. Stir in the avocado oil (or if using chia seeds – stir and allow them to soak 3-5 minutes before drinking).  *If you don’t have a juicer – use your blender and strain out the pulp if you like!

*Why add the chia seeds or avocado oil to this drink?
Many of the vitamins in a green drink are fat soluble, so in order for them to be properly absorbed, there needs to be a carrier – a fat source. The fat also helps to keep the blood sugar stable, which is important for a healthy metabolism. You could also have this juice with a handful of almonds, half an avocado, or you could take your fish oil supplement too!

Read more: The Key Ingredient Your Green Juice is Missing.

**Note: when making juice – I highly recommend using only organic ingredients – because each 8 oz. serving can contain 2 pounds of produce – and conventional fruits and vegetables can be treated with pesticides (especially important for the Dirty Dozen and anything that you do not remove the peel).  Also – make sure to rinse (or peel) your ingredients before juicing. **

Sara Vance Juicing

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Athletes Need Sodium!

August 18, 2015
Young athlete drinking water

We are told that we all need to cut back on the salt. And for most people – this is very prudent advice – especially those who are inactive or eating highly processed diets – which generally delivers too much salt.  Excess dietary salt can increase blood pressure, which is linked to an increased risk of stroke and heart attacks, and can also strain the kidneys. For high risk people, cutting back on high salt foods and increasing the intake of potassium-rich foods could reduce stroke by 21% studies show. (Read: Shifting the balance of sodium and potassium).  Often – just cutting way back on processed foods can accomplish that! 

But is a ‘healthy low salt diet‘ – truly healthier for everyone?
No.

Certain people might actually need more sodium than they are getting – including those suffering from adrenal fatigue/hypofunction, chronically low blood pressure, and endurance athletes.

Sodium is an Electrolyte

Salt is a combination of sodium and chloride – which are two important electrolytes. Electrolytes are electrically charged ions in our blood – they regulate our fluids balance, blood pressure, are needed for the proper functioning of nerves and muscles, and energy production – they are kind of like our ‘spark plugs.’ When an athlete works out – they sweat – which means they lose fluids and electrolytes. So if an athlete gets depleted of electrolytes (including sodium) – they could start to feel fatigued, weak, sore and generally could run out of steam. If allowed to progress – it can become more serious, even life-threatening.

If an athlete has worked out hard for more than an hour – especially in hot conditions – plain water is not likely enough to properly and fully rehydrate. In fact, guzzling a lot of plain water when someone is dehydrated can lead to a condition called hyponatremia – which is a low concentration of sodium in the blood.  Generally chronic hyponatremia (which develops more gradually) produces milder symptoms, while the acute type can be very serious, potentially leading to brain swelling and coma. According to the Mayo Clinic, “A normal sodium level is between 135 and 145 milliequivalents per liter (mEq/L). Hyponatremia occurs when sodium levels fall below 135 mEq/L.”

Dehydration can cause muscle aches/cramps, headache, and nausea. If caught early when symptoms are mild, these generally will respond to a rehydration drink or salty/mineral-rich foods paired with water. But if an athlete displays any signs of serious dehydration or hyponatremia – including disorientation, slurred speech, weakness, or strange behavior – seek medical treatment immediately as it can be a life-threatening situation.

Some signs you could be deficient in organic sodium – muscle weakness, spasms, or cramping; loss of flexibility; headaches/migraines; heart burn or digestive issues; stiff or painful joints; fatigue; restless legs; osteoporosis; and hardening of the arteries.

Not all salt is created equal

Foods with naturally occurring organic sodium or a high quality unprocessed salt like pink Himalayan, Celtic, or Real Salt brand are not the same as table salt.  Processed table salt typically has anti-caking agents, and processing removes all of the trace minerals, which makes the remaining sodium and chloride less bio-available to the body – and it is more difficult to excrete excesses too.   It may not be possible to always get the good quality salt – but it is the only kind we use in our house. Note: unprocessed salt generally should have some color – pink, grey, etc.  Potassium-rich foods help to balance out our sodium levels.

  • Food sources of sodium include soups/broths, jerky, traditional fermented foods (like kimchi, sauerkraut, pickles), seaweed snacks, celery, salted nuts/nut butters, coconut products, organic corn chips with salsa, and also sports drinks (just avoid the ones with artificial colorings and flavorings).
  • Food sources of potassium include winter squash, sweet potato, banana, avocado, coconut water, tomato sauce, spinach, yogurt, orange juice, sports drinks and replenishers.

Be Prepared.

The best thing for an athlete to do – is to follow the good ole’ boy scout motto – and be prepared. Come to your workouts and competitions well-hydrated, and have everything you need in your bag to stay that way.

  • Get in the routine of having at least a full 8 oz. glass of water first thing after arising every morning. If you had a hard workout the day before – put a pinch of high quality “real” salt in there, and you could also squeeze in the juice from 1/4 – 1/2 of a lemon (or another citrus fruit). I also like to add trace mineral drops too.
  • A good hydrating pre-workout meal or snack would be a smoothie made with 1 cup of coconut water, 1 tablespoon chia seeds, 1/2 – 1 cup of berries, a half or whole banana and a pinch of high quality unprocessed salt like pink Himalayan, Celtic, or Real Salt brand (brings out the flavors and sweetness too). Another good addition would be half an avocado, or a spoonful of nut butter. Add ice to thicken.
  • Another pre-workout snack could be chia pudding, with some berries and hemp hearts or chopped nuts – and a pinch of good salt – this can be made the night before and grabbed on the way out the door!
  • Avocado toast is another good option – spread 1/2 an avocado on top of your gluten free or sprouted organic toast and sprinkle some Real Salt on top. My kids love this snack for before workouts!
  • Post workout – a protein smoothie is ideal – 1 cup of coconut water, add in a half a scoop of protein powder (I like Warrior Blend vanilla), a Tablespoon of raw cacao powder, 1/2 or a whole banana, a handful of baby spinach, a spoonful of raw honey or agave, a pinch of salt, and some ice. Other good post-workout options are an acai or pitaya bowl, a fresh pressed juice with a handful of nuts, chocolate almond milk, or a coconut water and some nuts, seeds and dried fruit. Magnesium is another important electrolyte – and cacao (chocolate) is an excellent source.
  • Another option is to put a tablespoon of chia seeds and half a scoop of protein powder into a 16 oz. of coconut water after a workout – shake it up and let it hydrate for a few mins before drinking – I call it the “quick pick me up” drink.
  • Get your fruits & veggies! A diet high in plant-based foods supports hydration. Read: Hydrating foods to beat the heat.

Products to consider packing in your bag:

  • Clif Shot Blok – I like these because they are made with organic ingredients, contain no artificial colorings or preservatives, and use Real Salt brand (high quality unprocessed salt). The margarita flavor contains higher levels of sodium than the others (150 mg). These also help to replenish depleted glycogen stores too. Careful – some flavors do contain caffeine, so read the label carefully.
  • Skratch Labs – This brand uses real food ingredients, and doesn’t have the artificial coloring or preservatives, and is easy on the stomach. They also have 3 levels of hydration products – a “daily electrolyte” mix (100 mg. of sodium) for after a light workout, an “exercise hydration” product (350 mg of sodium) for after an intense training session, and also a “rescue hydration” product – that can be used in cases of diarrhea and more serious dehydration (750 mg of sodium). Read more about their Rescue Hydration product.
  • Coconut water – is an excellent source of potassium, a good source of sodium and 3 other electrolytes. Note: Sodium content will vary slightly between brands.
  • Sea weed snacks (40-65 mg of sodium per pack) – check out the chipotle flavor from Sea Snax!
  • Jerky (350 mg. of sodium) – brands that use higher quality ingredients that I like are Krave, Field Trip, and Tanka (no nitrates, preservatives or antibiotics or hormones used)

You could also make your own homemade sports drink by combining 8 oz water (or coconut water), with 8 oz. fresh juice (such as orange), 1/8 tsp high quality salt (300 mg of sodium), and 1/2 tsp honey or your favorite natural sweetener. Here are some other homemade sports drink recipes to consider trying too.

Some other considerations:

  • Athletes suffering from digestion issues (such as loose stools) should not ignore those issues – they could make them more prone to dehydration, nutrient depletion, fatigue, and also could be contributing to chronic inflammation, which can lead to repetitive injuries. If there are chronic digestion issues I highly recommend having a food intolerance panel run as well as a stool test to check for infection, parasite or bacterial imbalance. Another good test would be a Spectracell micronutrient test – to see if there are already micronutrient deficiencies.
  • Athletes should not train if they have had diarrhea or vomiting within the past 48 hours – because in addition to potentially being contagious, it could raise their risk for dehydration. Get well and rehydrated before getting back into your workouts. Working out when you are depleted could actually set your training back.
  • Young athletes should stay hydrated all day long while at school or camp. Unfortunately, not all teachers allow water bottles in class or on desks. It is a surprisingly common practice for teachers to restrict bathroom breaks because they find them disruptive. If your child says they are not allowed to have water bottles on their desk, or use the bathroom when needed – talk to the teacher or principal – and let them know your child is an athlete and needs to stay hydrated throughout the day.

Research shows that the majority of kids today are chronically dehydrated, with 1/4 of all kids drinking no water all day long! Young athletes need to take their hydration seriously. One reason that kids may not be drinking enough water – is because they are not thirsty! You might find that adding a little more sodium-rich foods to the diet can help to re-stimulate the thirst mechanism. On hot days, I often put a small pinch of Real Salt in my kids water bottle that they bring to school, especially the morning after a hard workout. I also like to use a trace mineral supplement called SpectraMin which contains 63 ionic trace minerals and helps support hydration, it also pairs well with a product called Rehydration – which together helps to encourage thirst and get the fluids and electrolytes into the cells.

Some additional reading/articles:

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Pineapple Mint & Coconut Smoothie

May 4, 2015
Pineapple Mint Refresher

I had a big bunch of mint and a fresh pineapple, and some coconut in the freezer – so this morning I whipped up this pineapple mint smoothie – it was absolutely delicious and refreshing, it made me feel like I was in the tropics!!  Pineapple, mint, coconut and chia seeds all support healthy hydration and digestion. I think this will be a new staple for Summer/Spring for me, and I hope for you too.  This recipe is dairy-free, vegan and gluten free. 

Pineapple Mint Coconut Smoothie

Ingredients:

  • 3/4 cup of coconut water
  • 1/2 cup of fresh or frozen pineapple* chunks
  • 1/3 cup of fresh or frozen coconut flesh (find inner eco frozen coconut in freezer section – use 1 packet, or you can sub 1/4 cup of unsweetened shredded coconut, or 1 Tablespoon of coconut manna).
  • 1/2 cup of fresh mint leaves (or combination of fresh mint and baby spinach)
  • 1-2 big pinches of high quality salt – like pink Himalayan
  • 1-2 Tablespoons of chia seeds
  • Ice as desired to thicken/chill.

Put the coconut water and chia seeds into the blender – allow to soak.  Add in the rest of the ingredients and blend to combine.  Add in a handful (or whatever amount desired) of ice cubes and blend.  Serve immediately!

Nutritional Benefits:

  • Pineapple: One of America’s top two favorite tropical fruits – second only to the banana – pineapples are in peak season from March through June. One cup of pineapple also provides a full day’s supply of vitamin C, is an excellent source of manganese, and a good source of fiber and a number of other nutrients including vitamin B6 and copper. Pineapple is also rich in bromelain, which is an enzyme that can be helpful to digestion and provides anti-inflammatory properties.
  • Mint: A wonderful herb for digestion, mint also has antiseptic qualities and can be used as a mouth refreshener. Steep mint leaves to make a tea that is calming to the digestion. Fresh mint is a wonderful addition to iced tea as well. And the oil of the peppermint leaves has a number of uses ranging from digestion to relaxation.
  • Coconut – the flesh of a coconut provides a wide array of nutrients – from vitamins and minerals to healthy fats – which help to stabilize blood sugar, increase satiety, and supports the absorption of fat soluble vitamins. The fat in coconut is high in medium chain fatty acids, which is more easily converted to energy. Coconuts are also naturally anti-bacterial and anti-fungal, which helps to cleanse and detox. Coconuts are rich in electrolytes – which makes them a useful tool for hydration.
  • Chia seeds: One of the reasons I became a Nutritionist – I could not believe how much just adding this one seed to my diet could change my energy, digestion, hydration, and more.  Chia seeds are a great addition to smoothies because they boost the fiber, protein, healthy fat, and omega 3 content of the smoothie.  Chia fiber is unique in that it soaks up about 10 times it’s weight in water, creating a gel.  Chia gel helps the body to hold onto hydration, slows the absorption of sugar into the blood stream, and helps to keep you fuller/satisfied longer. If you have sensitive digestion – start with less chia seeds – and make sure they are well hydrated before eating them. Read Pre-hydrate with Chia to learn more about this amazing seed.

*Note: If you are prone to getting canker sores from pineapple, you might want to substitute mango for the pineapple in the smoothie recipe.

Save your pineapple core in the refrigerator or freezer – I am posting a recipe tomorrow that will make use of the core!

Sources:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=34

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=102

https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-mint.html

 

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Cinnamon Apple Sweet Potato Pie Smoothie

June 10, 2014
smoothie

One of the most interesting things about sweet potatoes, is that despite having “sweet” in their name, and tasting sweet, they are low glycemic.  Low glycemic foods gradually raise your bloodsugar. Sweet potatoes spike your bloodsugar significantly less than a regular white potato!

They are a nearly perfect food with high fiber, rich in vitamins like beta carotene (which gives it’s flesh the rich orange color), and have been shown to aid in recovery for athletes. Read 15 Superfoods for Peak Performance to learn about how sweet potatoes and other foods are good for performance and recovery.

I actually prefer yams over sweet potatoes, because they are darker in color, which means richer in vitamins and nutrients (sweet potatoes and yams are often used interchangeably and confused). So this recipe should really be called yam pie – but that does not sound as good.

Last night we had roasted sweet potatoes and I sprinkled on some cinnamon and swirled in some applesauce into them.  It was so good – it tasted like a cross between apple and pumpkin pie.   So today I decided to recreate that yumminess with a Cinnamon Apple Sweet Potato Pie smoothie!

Cinnamon Apple Sweet Potato Pie Smoothie:

Ingredients:

  • 1/2 cup cooked sweet potato/or yam (I prefer using roasted) – you could also use pumpkin
  • 1/2 cup water
  • 1/2 cup coconut water
  • 2 Tablespoons chia seeds
  • 6 raw cashews (ideally soak for 2-6 hours, then drain) – you could use 1-2 Tablespoons hemp hearts, or a scoop of vanilla Warrior Blend protein powder instead – this adds creaminess
  • 2-3 Tablespoons organic applesauce (unsweetened)
  • 1/2 teaspoon of Ceylon cinnamon* (or more if you prefer – I do!)
  • 1 teaspoon of coconut oil, or raw coconut meat (supports energy & metabolism)
  • dash of pink Himalayan salt (I add this to all my smoothies – brings out the sweetness, flavors, boosts the trace minerals, supports the adrenals).
  • Splash of pure vanilla extract.
  • Ice as needed to thicken

Directions:

  1. Put the water and coconut water into the blender, add the chia seeds and let them soak for 3-5 mins.
  2. Then add in the rest of the ingredients – blend.
  3. Add ice as desired to thicken.
  4. Taste and adjust.
  5. Serve & enjoy!

Whip this up before heading to the gym, because it is chock full of superfoods for peak performance!!

* Cinnamon is a wonderful spice for supporting healthy blood sugar levels. The more common form of cinnamon sold in the United States is cassia cinnamon. Cassia has coumarin, a compound that is toxic to the liver in high doses. Although less common in the U.S., Ceylon type of cinnamon is considered “true” cinnamon, and it does not contain coumarin.  It might be a little more expensive, but I find Ceylon to be milder, a little sweeter, and more complex – definitely the best cinnamon choice!

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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15 Superfoods for Peak Performance

January 21, 2014
bigstock-chia-seeds-in-a-rustic-oval-wo-40769023

The other day I drove into a Rancho Santa Fe gas station, and just as I was about to jump out to go pump my gas, the nice attendant came up and asked me “I’d be happy to pump your gas for you.  Premium fuel today?”  Yes, please, I respond and get back in the drivers seat. “Wow, they have good service at this gas station,” I say to my son. I glance back at the pump and notice that they also have 100 octane fuel, I had never seen that before, and boy is it expensive – over $6 a gallon!  I think to myself, that must be the super premium fuel for all those Ferrari’s and other high performance cars that you see zipping around Rancho Santa Fe all the time.  It stands to reason that the higher performance car you have, the higher quality of fuel it needs.

That stop at the Rancho Santa Fe gas station got me thinking about sports nutrition.  Athletes are kind of like high performance cars.  Just as we expect sports cars to perform better than an average car, athletes put higher demands on their body and seek superior performance.  Putting the wrong gas into a Ferrari can mean lower performance, and overtime could land it in the shop for repairs or even create damage to the motor/inner workings.  The same is true for young athletes – if they are choosing lots of junk food, they might not end up with optimal performance, or over time could end up with chronic inflammation and be plagued with injuries.

Endurance and elite athletes burn a significant amount of calories, so they can and need to regularly eat a lot of calories to replenish their energy reserves.  But just because they can polish off a box of donuts or a large soda and a couple 20 piece nuggets and still not gain weight, does not mean that they should.  Just like a Ferrari, athletes should consider putting in the best possible fuel if they want peak performance.

Because of the extra demands they put on their bodies, it is important for athletes to consume a diet rich in plant-based foods, high quality (ideally grass-fed) protein sources, plenty of healthy fats, and limit nutrient-deficient and inflammation-causing foods (foods that contain a lot of sugar, trans fats, or too many omega 6 fats – found in vegetable oils, soy oils, etc).

One of the best foods an athlete can add to their training regime are superfoods.  Superfoods are highly nutrient dense foods that provide an abundance of nutrition and can potentially improve performance and overall health…kind of like “super premium” fuel.

At the top of my list of functional foods for athletes are these 15 superfoods.

15 Superfoods for Peak Performance:

  1. Chia Seeds – Without a doubt, chia seeds are my number one recommendation for athletes. An ancient Aztec superfood, chia seeds gave the Aztec warriors the long-lasting energy and endurance they needed to go into battle.  Chia seeds are an essential addition to the athletes’ diet, boosting endurance, energy, hydration, focus/attention, and reducing inflammation.  Chia seeds are an excellent source of omega 3 fatty acids, and are also high in fiber, protein, and have a number of minerals including calcium, magnesium, and potassium – all important for athletes.  Omega 3s are proven brain and mood food, which can help athletes with focus and attention – to keep their head in the game. Omega 3s are shown to lower inflammation – which is helpful to reduce inflammation – critical for recovery and injury prevention.  Unlike flax, chia is rich in antioxidants, which means it will not go rancid after grinding, and helps to prevent free radical damage.  Chia seed are uniquely hydrophillic, so when they come in contact with water, they form a gel-like substance.  This chia gel slows the absorption of sugar into the bloodstream, helping to level out bloodsugar and maintain energy/endurance.  Chia gel also holds on to water, which helps to maintain hydration – very important for an athlete  Always make sure to consume chia seeds with plenty of water or liquids to prevent dehydration, I like to soak the chia seeds for about 5 minutes before consuming to ensure they are hydrated.
  2. Raw Cacao – Exercising increases the formation of free radicals, so a diet high in antioxidants is important for athletes.  One of the most nutritionally complex foods on earth, cacao has an oxygen radical absorbance capacity (ORAC) score of 95,500 per 100 grams, making it one of the best sources of antioxidants, which is helpful in preventing free radical damage. But perhaps what is even more important for athletes is that cacao is one of the best food sources of magnesium. Magnesium is required for over 300 enzymatic reactions, including the synthesis of fat, protein and nucleic acids, muscular contraction and relaxation, cardiac health and bone building. Magnesium improves blood flow and plays a key role in the metabolism of adenosine triphoshate (ATP), critical for aerobic and anaerobic functions. Cacao is also rich in potassium, iron, polyphenols, flavanols, theobromine, and proanthocyanidins.  Cacao offers a long list of health benefits including reducing heart attack and stroke, lowering blood pressure, boosting mood and brain function, lowering stress, relaxing muscles, boosting our skin’s internal SPF, and much more.  A recent Journal of Physiology study suggests that antioxidants in cacao may help bolster exercise endurance. Try this Choco-Banana Super Smoothie – which contains 5 Superfoods for Performance (chia seeds, cacao, coconut water, pink Himalayan salt, and banana).
  3. Coconut water – often referred to as nature’s Gatorade, coconut water is an excellent hydration tool, naturally rich in electrolytes and also a source of natural quick energy.  When athletes sweat, they lose fluids and electroytes, coconut water helps to replenish the lost fluids, electrolytes, and also provides a natural source of carbohydrate to replenish lost glycogen (energy) stores.
  4. Himalayan Sea Salt – along with fluids, athletes lose sodium and other minerals when they exercise and sweat, which need to be replenished.  High quality air dried sea salts or pink Himalayan salts contain beneficial minerals and trace minerals that are missing from table salts.  Table salts also contain anti-clumping additives which are not in natural sea salts.  I recommend that athletes use only the highest quality salts when they are making foods at home – put a pinch of Himalayan salt into smoothies (it brings out the sweetness and flavors too!), and always cook with high quality salts, which along with the sodium contain a number of important minerals that the body needs.  Sometimes when we crave salty foods, our bodies are seeking minerals – which are lacking in processed and packaged foods.
  5. Bananas – are a an excellent complex carbohydrate to consume 30 minutes before a race, one banana contains approximately 467mg of potassium, an energy-supplying electrolyte which provides protection to the cardiovascular system. Green tipped bananas contain a prebiotic which aids in digestion and the body’s ability to absorb calcium.  High in vitamin B6, bananas help to support sleep, neurotransmitters (brain chemicals), and white blood cell formation. Bananas are also known for minimizing muscle cramping.  Slice them and top cereals, oatmeal, or add them to smoothies.
  6. Coconut Oil – might seem like an odd food to include in a list of superfoods for athletes.  But it is a very unique fat that can offer athletes a lot of benefits.  First, it is a medium chain fatty acid, which is more readily converted to energy by the body, so it is also less likely to be stored as fat.  Coconut oil is more easily digested, it is less likely to cause stomach upset than other fats. Coconut oil is also a natural antiviral and antibacterial, which supports a healthy immune system.  It can be used topically as well to help with skin irritation and dryness. I recommend adding a teaspoon of coconut oil to your morning smoothie, or oatmeal.
  7. Sweet Potatoes – Despite their naturally sweet taste, sweet potatoes have a low glycemic index which means they can be absorbed and used gradually, preventing the blood sugar from spiking and crashing. Sweet potatoes have been shown to improve blood sugar, even in Type 2 Diabetics. One of the best sources of beta-carotene, sweet potatoes raise our blood levels of vitamin A, which is a fat soluble vitamin and is best absorbed when eaten with some dietary fat, so don’t be afraid to put a little grass-fed butter on them!  That will help you absorb the nutrients!  Sweet potatoes are a good carbohydrate source for athletes and also helpful in preventing inflammation, which aids in recovery.
  8. Teff – The word teff means ‘lost,’ a reference to the fact that the grains are so small that if you dropped them, they will be nearly impossible to find. An ancient North African cereal grass, teff has an good balance of B vitamins, amino acids/protein, calcium, zinc, and is an excellent source of iron to help prevent anemia. Teff has as much protein as an egg, is gluten free, and has a nutty, molasses-like flavor.
  9. Berries – Eating foods high in antioxidants is critical for athletes, who can suffer up to 200 times the free radical damage compared to their less active counterparts.  Scientists have found that a diet rich in antioxidants may help with exercise recovery by reducing muscular damage. Blueberries, acai, pomegrante, and goji berries are all good sources of antioxidants.  Berries are also a good source of fiber.  Snack on them, or toss them into a smoothie or on top of your cereal.  Dried berries are a good addition to trail mixes.
  10. Almonds – a good source of vitamin E, magnesium, potassium, manganese, copper, riboflavin, monounsaturated fats and protein; almonds are nutritional powerhouses.  A small handful of almonds a few times a week can be helpful in lowering cholesterol, and preventing heart disease.  Almonds are useful in nervous system and muscle recovery. Other tree nuts are also beneficial, such as cashews, walnuts and Brazil nuts.
  11. Kale – High in nutrients like vitamin K, magnesium, vitamin C, calcium, folate, zinc and iron, kale is one of the most nutritious vegetables on the planet. Sneak some into your smoothie, or chop it up and add it to soups, or omelettes – kale packs a big punch.
  12. Quinoa – Often considered a grain, quinoa is not a grain, but a seed.  Naturally gluten free, quinoa is a good replacement for grains.  It contains high levels of both carbohydrates and protein, with all nine essential amino acids, which are critical to many biochemical functions. Quinoa has a rich history as a sports nutrition tool. The Incas used it to increase the stamina of their warriors, helping them to run long distances at high altitudes. Quinoa is a good source of manganese, magnesium, iron, zinc, potassium and calcium.
  13. Raisins – offer a quick source of concentrated energy, and are also a good source of potassium and magnesium, which helps to balance our body’s pH, and also is important for athletes to replenish when they work out and sweat.  Raisins also contain calcium, and a substance called boron, both of which are important in building strong bones.  Athletes need to make sure they are getting plenty of bone-building nutrients to prevent stress fractures and breaks.  Raisins also contain fiber, which helps promote good digestion.
  14. Hemp Seeds – an excellent vegan source of easily digested protein, hemp seeds contain all 10 essential amino acids. Just 3 Tablespoons of Hemp Seeds = 11 grams of protein. Hemp seeds provides an array of minerals including zinc, calcium, phosphorous, magnesium and iron. Hemp seeds contain a healthy ratio of omega-6 to omega-3 fatty acids. In addition, hemp seeds contain an especially beneficial type of omega-6 fat called GLA (gamma linolenic acid), which supports anti-inflammatory hormones and facilitates fat-burning.
  15. Avocados – are full of healthy fats that help to reduce our inflammation, boost the absorption of certain vitamins (fat-soluble ones), and are actually a high fiber food. Avocados are a good source of carotenoids, vitamin K, vitamins B5 & B6, vitamin c, folate and potassium. Avocados promote bone and heart health, and help manage blood sugar.  Adding avocados to smoothies can make them light and fluffy and boost the fiber, vitamin content, and help to keep you satisfied longer.

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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New Year’s Eve Hangover Prevention

December 27, 2013
Glasses with champagne against fireworks and holiday lights
Categories: Chia, Detox, Holidays, Hydration

As you navigate the party circuit this New Years Eve, here are some tips to help you plan ahead and avoid the ole’ dreaded hangover.  Also, watch this segment on Fox 5 San Diego.

How Alcohol Affects Us: 

Let’s first understand how alcohol affects the body. Approximately 20% of alcohol is absorbed through the stomach and most of the remaining 80% is absorbed through the small intestine.  So making sure to eat something before your first cocktail is important. Then the liver goes to work – it sends out enzymes to break down and metabolize the alcohol. Generally, the liver can only process one ounce of alcohol (approx. one standard drink) on average in one hour. Consuming more than the liver can metabolize, causes alcohol to accumulate in the blood and body tissues.

Alcohol Affects Women Faster:

Women shouldn’t try to keep up pace with their male counterparts – women tend to be affected by alcohol more than men for several reasons:

  • Women have less water in their bodies by volume, they will dilute alcohol less than men.
  • Women have less dehydrogenase, a liver enzyme that breaks down alcohol, so they will break it down slower.
  • Estrogen can also slow down the body’s ability to process alcohol.

Alcohol is a toxin:

Consuming more alcohol than the liver can process, will cause the alcohol to accumulate in the blood and tissues. Ethanol is metabolized into acetaldehyde, which is a toxin.  Until it can be broken down into acetic acid, the body will be experiencing the negative effects of the acetaldehyde.

Some of the preservatives, sulfites and chemicals in wine and alcoholic beverages can add to the burden on the liver and make you feel crummy the next day, so using more natural alternatives will help lighten the liver’s toxic load.

Alcohol Dehydrates

Ethanol increases urine production, and therefore dehydrates us.  Dehydration is one of the reasons we feel terrible the next morning after one too many drinks.  Severe dehydration can not only make you uncomfortable, but it can be life-threatening.  So preventing dehydration is one key to preventing a hangover and staying safe.  One way to prevent dehydration is to make sure to alternate water in between your alcoholic drinks, this will help you stay hydrated, and keep blood alcohol from rising too quickly.

Alcohol can irritate

Not only can excess alcohol make people irritating (LOL), alcohol can be irritating to our stomach lining, which can make us feel nauseated and sick.

Alcohol Can Lead to Bloodsugar Lows

Drinking alcohol can also affect our bloodsugar levels – one reason that we might not sleep as well after having a drink too many – our blood sugar can drop in the middle of the night, and wake us up.  Another reason is the glutamine rebound, read more about that here.

7 Natural Hangover Prevention Tips:

If you are heading to a party, a little planning today can go a long way to make tomorrow better…

  1. Chia seeds – when chia seeds come into contact with liquid, it soaks up about 10 times it’s own weight in liquid, creating a gel – this chia gel slows the absorption of sugar and alcohol into blood stream, and helps to keep you hydrated. You never want to drink on an empty stomach!!  Add some chia seeds to a smoothie or grab a Mamma Chia drink or squeeze pack.  Always make sure to take chia seeds with plenty of fluids, it is best if you let them soak for a few minutes before ingesting them too.  Read Prehydrate with Chia to learn more.
  2. Coconut oil – multiple studies show that the medium chain fatty acids found in coconut oil protect the liver.  So if I am going to have a drink or two, I like to have a teaspoon of coconut oil first.  Add it to tea or stir it into a smoothie!
  3. Coconut water – called “Natures Gatorade,” coconut water provides the body with more potassium than a banana, a daily supply of vitamins C, and other important vitamins and minerals.  Coconut water provides electrolytes to help prevent dehydration.
  4. Beet juice – rich in a class of antioxidants called betalains, beets are well known for detoxifying the liver, also provide loads of energy (Olympic athletes use beet juice for training – and they say it is like legal blood doping!).  So instead of an energy drink before the party – take a shot of beet juice, it will give you energy and get your liver ready to do it’s work!!
  5. Vitamins B & C – alcohol depletes the body of vitamins and minerals – taking a multivitamin with B & C helps with alcohol metabolism & replenish the lost vitamins.
  6. Magnesium – alcohol consumption depletes magnesium, and low magnesium can bring on migraines among other symptoms (restless legs, eye twitches, muscle aches & pains).  Low magnesium levels even raise our risk of heart attack and stroke.  The majority of Americans are deficient in magnesium, so I recommend that most people take supplemental magnesium.  Magnesium is also responsible for over 300 biochemical reactions in the body.  Too much magnesium can lead to loose stools, so start with a low dose initially.
  7. Skip the “house margarita,” it probably is made with cheap tequila and a premade mix. A lot of premade mixers contain preservatives, artificial colors, HFCS, and other chemicals that will just add to the toxic load on your liver.  Fructose was shown in multiple studies to boost alcohol metabolism by as much as 80%, so using fresh fruit juice and/or organic agave nectar in place of processed mixers to sweeten your drinks is a better choice than a premade mix with chemicals and preservatives.

Moderation – perhaps the most important step in avoiding a hangover is to practice moderation – make sure you do not drink on an empty stomach, limit yourself to no more than what your liver can process (about 1 drink per hour – max), and make sure to alternate with fresh filtered water to stay hydrated.

3 Natural Hangover Treatments:

Didn’t read this article before you went out?  Already overdid it? The old adage “hair of the dog” is just going to delay the inevitable pain and discomfort so…instead, try some of these alternative remedies.

  1. Drink artichoke, turmeric*, ginger & lemon tea (“Ultimate Detox” recipe below) – this is the ultimate detox drink – I love to make this in the Summer and drink it on ice even if I did not drink at all the night before – it is yummy and wonderful liver and gallbladder tonic!

    Turmeric Roots

    Turmeric root

    • turmeric* will help to reduce the pain & inflammation (puffy eyes, anyone?) – it is kind of like nature’s Advil.
    • ginger helps with stomach upset (natural Pepto)
    • artichoke is detoxifying to the liver, also helpful in lowering cholesterol!
    • lemon will help to support the liver detox and balance out your pH.
    • High quality mineral-rich celtic or pink Himalayan salt helps to replenish sodium that is lost from dehydration
    • Add in a touch of honey or agave – because studies show that fructose (yes – the demonized fructose) is actually really good at metabolizing alcohol and will help to process what is left.  
  2. Put an electrolyte & vitamin C pack into your water – don’t have any fresh ginger and turmeric root laying around? Then grab one of those electrolyte vitamin packs – and stir it into a tall glass of water – it will help to replace the lost electrolytes and vitamins and help you feel better.
  3. Have a banana or some coconut water – both are excellent sources of potassium – which alcohol depletes. Bananas also soothe the stomach – and alcohol can damage the stomach lining and make you feel nauseated.

If you do decide to take a pain reliever the next day – avoid acetaminophen – because it can harm the already overtaxed liver.

Ultimate Detox Tea Recipe:

Ingredients:

  • organic artichoke (can’t find an organic artichoke?  Skip it then or use organic artichoke tincture– artichokes can be high in pesticides and the last thing you need is pesticide tea. You can also buy artichoke capsules.  This is delicious with or without the artichoke!)
  • one 2 inch piece of ginger root, peeled
  • one 1 inch piece of turmeric* root, peeled
  • The juice from 3 organic lemons
  • 1/8 teaspoon pink Himalayan sea salt (or Celtic sea salt, or Real Salt)
  • agave, honey and/or stevia to taste

Directions:  Thoroughly rinse the artichoke – making sure to get dirt out between leaves.  Cut it lengthwise twice, so it is in 4 pieces. Peel the turmeric and the ginger, cut into a few slices (use a spoon to peel, that is the best way!).  Put the artichoke, ginger and turmeric root into a large pot filled with filtered water (about 8-10 cups) over high heat – once it comes to a rolling boil, turn it down to a simmer uncovered for 20 minutes.  Take it off the heat and allow it to cool in the pot for about 20-30 mins.  When it is cooled, strain it and put it into a glass jar. Squeeze in the juice from 3 lemons, add in the salt, and approx. 2 teaspoons of agave and 10 drops of stevia liquid (or your choice of sweetener – add more or less as you like, to taste).  Serve over ice, or room temperature if you prefer (I like it iced).

NOTE: As with all herbs and supplements, please consult your doctor if you are on medication before taking this tea.  Herbs can very powerful and may interfere with and interact with medications! 

*Contraindications: Turmeric should not be used by people with gallstones or bile obstruction. Though turmeric is often used by pregnant women, it is important to consult with a doctor before doing so as turmeric can be a uterine stimulant.

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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