During my pregnancies, I didn’t have Morning Sickness – I had All Day Sickness that lasted the entire nine months.  There wasn’t much that would bring me relief, so I was willing to try anything and everything. This is when I discovered a little root called ginger.

You can find ginger root at your local supermarket or specialty store. It typically costs about $1.99 a pound and will survive for up to 3 weeks if stored in a plastic bag in your refrigerator.

To relive my nausea, I’d peel the root and slice a one inch chunk into 15 pieces, then boil the chunks in water for 30 minutes, and viola! I had a tea that settles the tummy. Little did I know that the power in ginger was oh so much more than it’s awesome soothing abilities.

What else can ginger do for you?

•  In addition to helping with nausea, ginger also relives bloating and gas!
•  Ginger contains antioxidants and phytochemicals. It’s a natural anti-inflammatory that helps arthritis, asthma, and even migraines.
• In the battle against heart disease, it prevents cholesterol from oxidizing and lowers your LDL (lousy) cholesterol. Ginger also lowers your triglycerides, which are important as a mechanism for storing your unused calories.
• Ginger helps prevent blood clots, which then lowers your risk of stroke and heart attack.
•  In the home, ginger is used to treat coughs, colds, and congestion. Ginger also acts as an antihistamine to help with allergies.
•  Ginger juice can also be used on snake bites. As a natural pain killer it provides immediate relief for tooth aches and minor burns!
•  The University of Minnesota conducted a study that found ginger may slow the growth of colorectal cancer cells (colon cancer).
•  A study conducted at the University of Michigan Comprehensive Cancer Center found that when ginger powder was applied to ovarian cancer cells it induced cell death.
•  Heartburn sufferers can find relief in the root. It also helps protect against ulcers and gall stones.
•  And ladies…ginger can help with those awful menstrual cramps!

Impressive, right? My husband calls it the miracle spice!

Juicing with ginger!

Ginger can be added to almost all your favorite juicing recipes! The daily recommendation is 5g, so I usually use recipes that call for 1 inch of ginger.

Kick start your morning with this simple recipe (pictured above):

• 8 medium Carrots
• 3 Apples
• 1 inch of Ginger

Remember to wash your fruits and veggies before juicing, especially fruits that have a wax coating – like apples. The ginger adds a nice finish to the juice and you’ll find yourself with a boost of energy!

Here is a yummy recipe that will also get you going. Literally.

• 3 medium Apples
• 3 large Pears
• 1 inch of ginger

This recipe is a mild laxative, so it’s great for regulating bowel movements.

For a sweet green juice, try this:

•  1 cucumber
•  1 carrot
•  1 green apple
•  1/4 cup parsley
•  1/4 cup mint
•  1 stalk of celery
• 1/2 inch ginger
• 1/2 lemon (peeled)

Cucumber is great for your skin and the celery is a natural diuretic, helping with the unwanted water weight!

What is your favorite Ginger juicing recipe?

Tell us in the comments below!

Sick of masks, scrubs, spot treatments and serums that promise to cure your acne, yet end up leaving your skin dry, tight and flaky? Focus on improving your skin from the inside out. “I think the nutritional aspect of health is incredibly overlooked,” says Dr. Gary Rogers, director of dermatologic surgery at Tufts University School of Medicine.

The following powerhouse nutrients are big players in the fight for clear skin, especially when they replace high-glycemic (acne-friendly) foods like white flour, sugars, and artificial sweeteners, as well as dairy products (at least three scientific studies have shown a correlation between milk and acne).

Orange you looking good, baby!

Vitamin A is found in abundance in orange-colored vegetables like carrots, sweet potatoes, pumpkins and orange peppers. It helps to regulate the production of sebum, a natural oil produced by our skin that can lead to clogged pores, and studies have shown an improvement in acne-sufferers who increased their intake of the vitamin.

Better than benzoyl peroxide?

Vitamin E is for excellent!

This one’s another acne-improving vitamin, so make pump up its presence in your diet. Great natural sources of Vitamin E include sunflower seeds, Swiss chard, mustard greens and turnip greens. Fortified breakfast cereals are another easy way to get your fill, as well as whole-grain breads. Avoid cereals and breads made with white flour, which can lead to acne flare-ups in some people.

Good fats keep you looking gorgeous

Skin cells need to be hydrated to stay healthy. Fill your plate with avocados, nuts, seeds and healthy oils, such as sesame, olive, and walnutgood f oils, or top off your morning smoothie with ground flax seeds (check out this post for more alternatives).

These good fats (omega-3s) reduce inflammation, which is one of the key factors in the appearance of acne. They keep skin moisturized from the inside out. Speaking of hydration, don’t forget to chug at least 10-12 glasses of water per day to keep your systems flowing smoothly (did you miss our post on how much water we should really be drinking?)

Pump up the Antioxidants

When your skin lacks antioxidants, production of free radicals can increase, leading to all sorts of skin problems including breakouts. Strengthen your defenses against free radicals by upping your antioxidant intake. Green tea is a simple, quick antioxidant fix – plus, the caffeine will perk you right up. Throw a cup of bright berries into your smoothie, or toss in a handful of spinach or kale (we promise you won’t taste it).

Photo attribute: mvseeds.com

So, you’ve made almond milk –  it was delicious, wasn’t it?! But now you are left with loads of pulp. And if you’re like me, you feel extremely wasteful just tossing it into the garbage. But what does one do with the leftover pulp?

I am so glad you asked!

You make butter. Some blenders allow you to make almond butter with the whole nut, but for most blenders it can be a tall order. However, with almond pulp, the hard part of breaking down the almonds has already been done.

So why would anyone want to make their own nut butter at home?

Well, it all comes down to control. Having the ability to control exactly what goes into our food is something we all take for granted, but with a little bit of know-how, we can take the control back!

The reason I have fallen so hard for making my own almond butter is that I have come to love the ability to customize it to my liking. And having a wholesome, preservative-free spread on hand always comes to my snacking rescue.

Almonds have the ability to keep hunger at bay and maintain even blood sugar levels, because when blood sugar is out of whack, cravings for bad things begin to take hold. And I would be remiss if I didn’t mention the heart health benefit of almonds. They contain a high level of monounsaturated fat which is crucial for arterial and heart health – I get but a mere 30 days to preach heart health, so I plan on taking advantage!

I digress. This almond butter has found itself everywhere in my kitchen, and hopefully it will find its way into yours!

Homemade Almond Butter

• 2/3 cup almond pulp
• ¼ tsp cinnamon
• ¼ tsp vanilla
• ¼ cups warmed coconut oil

Combine the pulp, cinnamon and vanilla in a blender and pulse to combine. On the lowest setting, slowly add the coconut oil. Once all the oil has been added, turn the speed up and blend for 3 minutes, scraping the sides of the blender down periodically.

There is so much debate about dairy these days, leading many to give it up in favor of alternatives. The foundation of this very heated debate is rooted in 2 points:

1. that dairy is a neolithic food and not part of our evolutionary heritage, and
2. proposed physiological mechanisms in dairy may cause harm when consumed. When people ask whether dairy is healthy to consume, the only real answer is, it depends.

It depends what the cow was fed, the age and health of the cow, and sanitation; but the one thing that weighs heavily on my mind is “cows don’t drink human milk, so why are we consuming theirs?” For this reason, and this reason alone, I gave up drinking milk.

I began dabbling in soy milk, but the rumblings that soy milk may feed estrogen receptive cancers such as breast cancer turned me off of it rather quickly. I gave rice milk a go, but found it too thin, which left me wanting that characteristic creamy-mouth feel. And then I discovered nut milks - most specifically almond.

I immediately fell in love with almond milk! It’s rich, nutty and really good for our hearts – and it is after all Heart Month! Almonds contain heart-healthy omega fats that contribute to cardiovascular health, and, of all the nuts available, almonds contain the most amount of calcium per serving.

Making your own almond milk is easy!

Between smoothies, lattes and the like, I was consuming almost a carton and a half of store bought almond milk a week, and at over $5 a carton, my food budget was beginning to feel the pain. So I did what anyone would do – I started making my own.

Initially when I decided that I was going to get into DIY milk making, I assumed the endeavor would challenge me – I was wrong! Making nut milk at home is one of the easiest things I have ever done! I wish I had started sooner. As long as you have a blender, you can do it too!

Almond Milk At Home

Makes 3 cups*

• 1 cup raw almonds
• 3 cups water
• 1 tbsp coconut sugar
• Nut milk Bag

Soak the almonds overnight for at least 8 hours. Drain and place in blender, add cold water and coconut sugar. Blend on high for 3 minutes. Allow to sit for an addition 2 minutes. Drain into the nut milk bag; and squeeze the excess juice from the pulp, then refrigerate. The milk can be kept for up to 1 week – but it probably won’t last that long!

Ginseng leaves and root.

Maybe you add purifying parsley to your green smoothies, and you know that the basil in your caprese salad is heart-healthy and full of vitamin A–but it’s time to think outside the western hemisphere when it comes to powerhouse herbs.

Traditional Chinese medicine is one of the oldest medicinal practices on record, and it’s based in part on a Daoist belief that everything about the body (and the universe) is interconnected. Try some of these gentle herbs today, and see if your health—and qi—improve.

Note: These herbs come in a variety of forms, the most common of which are strong teas, syrups, and pills. Chinese herbs can be bitter, so search out the pill version if you’d like to avoid the strong taste of the teas and syrups.

Ginseng

Ginseng, one of the most commonly used herbs in Chinese medicine, is a stimulant used to increase endurance (both physical and mental), energy, and sometimes even sexual desire. It’s also a helpful treatment for male pattern baldness. Recent research has shown that ginseng may slow down the aging process, help prevent memory loss, and boost the immune system.

Szechuan Lovage

The dried root of the Szechuan lovage plant can help with headaches, menstrual cramps, and nervous tension. Ahhhhhh…it’s also found in supplements designed to encourage hair growth and benefit dry, graying hair.

Gotu Kola

Often referred to as “the fountain of life,” this herb is believed to boost longevity. It’s also great for a plethora of other health benefits: strengthening memory, improving blood circulation, healing wounds, and curing anxiety and insomnia. It can even improve varicose veins and psoriasis.

Fo-Ti

In China, this herb is called He shou wu, or ”black-haired Mr. He.” Legend has it that an older man, Mr. He, took fo-ti and recovered his full head of black hair, his vitality, and his youthful appearance. Fo-ti is useful as an anti-aging tonic, benefiting everything from graying hair to weakness to loss of libido. It’s also thought to lower cholesterol and reverse hardening of arteries.

Hoelen Mushroom

Though not technically an herb, Hoelen mushroom is a rich source of potassium and anti-bacterial properties. It’s also a diuretic, anti-inflammatory, and anti-cancer. See why we included it on the list?

Ginger

Okay, you’ve probably heard of this one before. But nothing calms an upset stomach quite like a mug of hot ginger tea. This spicy root relives nausea, helps reduce coughing, and warms the body from the inside out.

Tell us in the comments below: did we miss any traditional Chinese herbs?

Photo attribute: www.edwindiaz.net.

The most common excuses I hear when it comes to exercising are either “I don’t have a gym membership” or “I don’t have the TIME to work out”. When it comes to your health, these excuses just don’t fly.

While you can keep your weight down with diet alone, it is SO IMPORTANT for you to be working your heart to keep it healthy and strong. And it’s not just your heart that will thank you. Moving does your body good.

The Mayo Clinic advises adults to get 150 minutes of moderate activity a week, or 75 minutes of vigorous activity. 150 minutes divided by 7 days a week is just under 22 minutes a day! While Edward R. Laskowski, M.D., recommends 30 minutes a day, 22 minutes is a great place to start.

Dance like no one is watching

One of my favorite childhood memories was the family walks in the evening after dinner. I loved the crisp air, the sense of community, and the extra talk time with my parents. The other benefit that I was unaware of, my family walk is considered a Moderate Activity…and you’d be surprised how quickly and easily 22 minutes passes by.

Keep your moderate activity simple. No gym membership is required. You can mow your lawn, or wash and wax your car. Go swimming. Rake the leaves. And even though most people I know don’t enjoy doing it, shoveling snow is great for your heart, too!

If it’s too cold outside, you can vacuum your house. Do several laps up and down your stairs. Wash the windows and the floor.

If you had a hidden camera in our house, then you’d see us dance. It’s not pretty, but it’s fun! So crank that music up and dance like no one is watching!

If you can’t do your 22-30 minutes of moderate activity all at one time, try breaking it up. You could do 2-15 minute sessions, or 3-10 “mini workouts” a day. Make the last 10 minutes of your lunch break at work a brisk walk. You can also try the little tricks like, taking the stairs instead of the elevator, park further away in shopping centers, etc.

Don’t forget about stretching and strength training.

Twice a week you should do some sort of strength training. You can pick up some light weights almost anywhere nowadays, or you can head outdoors and do some gardening! Strength training is important as you get older, because it improves bone density. It also improves your posture, coordination and balance.

 The minute my feet hit the floor in the morning, I start stretching. For those who are 29 and under, this might not be as relateable for you…but boy, your body sure does start to change the minute you hit the big 3-0 (and it’s not getting an easier!) Touch your toes, and reach for the sky. Bring one foot up behind your bum at a time and stretch your hamstrings. Simple stuff!

I stretch again before bed, and I make sure to ALWAYS stretch before and after a workout (this prevents injuries and is important at any level and every age!) You’ll notice that from stretching you increase your muscle coordination, range of motion, and circulation. As an added bonus then, from your increased circulation, you’ll increase your energy!

Feeling hungry? Yeah, me too. But often times, that gurgle in your belly isn’t really your body saying it wants food – you’re probably just thirsty. Not consuming enough water in your diet can throw your body way more out of whack then I ever imagined.

Dr. Howard Flaks, a bariatric (obesity) specialist says, “By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention.”

Who knew, right!?

How much water should you drink, and why?

Most people know the old standard of 8 – 8 ounces of water a day. But this old math has fallen by the way side. To figure out how much water you should be drinking now, you should divide your weight by half, and that will be the amount of ounces you should consume.

For example, someone who is 180 pounds should be drinking 90 ounces a day. That’s 11.25 glasses of water! This new way of looking at water has proven especially helpful for making sure my little loves are consuming as much fluids as their smaller bodies require.

In addition to getting more water, we should get more exercise to make the “hunger” pains go away

It’s important to also be aware of your activity level and your environment when it comes to your water consumption. Obviously, the more active you are, or the hotter it is – so bump yourself up by a glass or two. A good gauge to see if your input is meeting your body’s requirement: check your output. Your urine should be clear, or a really pale yellow. If your urine is dark, it’s time to grab a glass of H2O.

Not consuming enough water can lead to dehydration, which is serious business. Dehydration can cause nausea, dizziness, fatigue, headaches, heat illnesses and lead to heat strokes. But more importantly, every biological system in our body is dependent upon water.

It’s what keeps our ears, nose and throat moist. It even keeps our lungs moist! It carries the nutrients to our cells and it flushes toxins out of our organs. The next time you see someone with radiant skin, ask them how much water they drink. I bet they probably have some water within arm’s reach.

Think “free”

Freeing your body of toxins isn’t where the genuineness behind this liquid ends. You know what else is brilliant about water? It’s practically free. Go turn on your kitchen faucet. Now, I know you have to pay your monthly water bill, but how does that stack up to your monthly beverage bill of soda, sports drinks, and juice?

Most places, like your work, office or doctor’s offices, will have a water cooler available to you, so carry your cup and fill up at no cost! While eating out, my entire family orders water and it saves us nearly $10 on our bill.

And with thinking free, the thing that I love most about water….it’s CALORIE FREE! I can drink as much as I want all day long, and not only do I not blow my diet – but I’m also doing my body good! Bottoms up!

Do you have any tips for how to keep yourself reminded throughout the day to drink more water?

People have long considered February to be the height of cold and flu season. If you fall ill, you know to rest, get plenty of fluids and nutrient-rich foods, and staying off your feet are essential for a speedy recovery. But for those of us who have managed to evade the dreaded cold, being on the defense, nutritionally, will help us sail through this season with our immunity intact.

Antioxidants are essential for a properly functioning immune system, due in large part to immune cells producing free-radicals for our body’s natural defense functions. If the level of free-radicals in our immune cells goes beyond the normal level, they wreak havoc on our immune systems.

Antioxidants scavenge free-radicals cell production and serve to promote our immunity. An imbalance between free-radical and antioxidants in cells results in reduced immune function.

The goal: load up on antioxidant-rich foods right now!

The only way to get antioxidants is to eat them, and lucky for us, they are found in abundance in the foods we consume. Chocolate and raspberries boast some of the highest antioxidant content of any food, even more than red wine and green tea, which have long considered antioxidant dynamos.

I’ve got a smoothie recipe for you that not only boasts cacao powder and raspberries, but also bee pollen, which aids our bodies in creating antibiotics, essential for warding off sickness. It’s a one-sip sickness slayer – say that three times fast!

This month, the old adage an apple a day keeps the doctor away should be revised to a choco-raspberry smoothie a day keeps cold and flu away!

Choco-Raspberry Smoothie

• ¾ cup almond milk
• ½ cup coconut water
• 1 tbsp bee pollen
• 1tbsp cacao powder
• ¾ cup frozen raspberries

Combine all ingredients and blend until completely smooth, about 1 minute or so.

Do you have any cold and flu-fighting smoothie or nutritional recipes you can share with us?

Please do so in the comments!

The sweet teenage girl that babysits my kiddos once asked me to help her lose some weight and learn healthy eating habits. To get an idea of what her diet currently looks like, I asked her for a breakdown of what she typically eats. When she told me she has a couple sodas and glasses of juice every day, I looked at her sweetly and said to myself, Oh honey, no, no and no! 

The USDA (U.S. Department of Agriculture) warns that many of the foods and beverages that Americans consume contain empty calories. Empty calories are solid fats and sugars that offer us few to no nutrients, but jack up the calorie content of the product that they are in.

What is the difference between empty calorie foods and foods that contain empty calories?

I explained to my babysitter that fruit drinks and sodas are considered an empty calorie food. These beverages, along with other products like sports drinks, energy drinks, baked goods and candy, offer nearly no nutritional benefits at all. They aren’t doing your body one bit of good. An average soda can contain 300 calories in its small 12 fluid ounces. My entire LUNCH is usually 300 calories. Would you rather drink a soda, or eat a whole satisfying meal?

Some foods naturally contain sugar and solid fats, but shouldn’t be totally eliminated from your diet. For example, whole milk contains solid fats. For young tots (2 and under) this solid fat is vital to their growth and brain development, but as an adult you are better off switching to the low-fat or fat-free version.

Going along with dairy theme, cheese is another food that contains empty calories with the solid fat. By simply switching to their lighter versions, you can save tons of calories and fat, all while reaping the health benefits of protein and nutrients.

Look for solid fat and high calorie alternatives

I know that sometimes on the run (or at the movies!) nothing satisfies like a chocolate bar and a cold soda. So read labels and find your way around the empty calories. There are some great protein bars available that are low carb, low sugar, nutritionally packed and delish!

The chocolate yumminess satisfies my sweet tooth, and I 100% feel like I’m cheating and indulging. For your beverage, there so many different varieties of sugar-free sodas that you don’t even have to do the “diet” version (Pepsi products Max or Zero, for example).

If you enjoy apple juice, don’t purchase the sugar-infused, store-bottled version. Instead, grab some apples and juice it up yourself at home.

By simply switching to “no sugar added” packaged food, you can save yourself tons of bogus calories. Many companies have perfected their no sugar added products, like syrup and spreadable jam, so you can’t hardly tell the difference between them and their empty calorie counterparts!

Craving something crunchy? Want to get more greens in your diet, but bored with salads? You won’t believe how easy it is to whip up a batch of kale chips. Kale is a leafy-green, cruciferous veggie that’s packed full of vitamin K, vitamin A, vitamin C, manganese, and dietary fiber. Research has shown that kale contains anti-inflammatory nutrients, antioxidants, and anti-cancer nutrients, so this is one guilt-free snack.

No measurements are needed in this simple chip recipe. In fact, you can do it in six lightening-fast steps:

1. Preheat the oven to 300 degrees.
2. Wash and dry one bunch of kale.
3. Chop or rip the kale into bite-size pieces, removing the tough stems as you go.
4. In a large bowl, toss the kale pieces with a few drizzles of olive oil and a few shakes of your favorite sea salt.
5. Spread the kale pieces in a single layer on a baking sheet.
6. Bake for 10-20 minutes until kale is crisp but not browned. (Keep an eye on your chips—they taste best when they’re still dark green. Burnt kale has a pretty unpleasant flavor, believe it or not!)

Olive oil and sea salt not doing it for you? You can flavor these chips any way you want, just like regular potato chips. Here are a few ideas to get you started:

1. Salt-n-pepper chips: toss a half-teaspoon of pepper in with the raw kale pieces.
2. Spicy chips: throw a few shakes of red pepper flakes into the bowl before baking.
3. Garlic Parmesan chips: toss a half-teaspoon of garlic in with the raw kale pieces, then sprinkle a generous helping of freshly-grated Parmesan cheese over the chips after they’ve baked.
4. Asian-inspired chips: replace the olive oil with a splash of soy sauce and a drizzle of sesame oil.
5. Bright lemon chips: Squeeze half a lemon over the raw kale pieces after you’ve mixed in the olive oil and sea salt.

How did your kale chips turn out?

Tell us about it in the comments below!