Super-Real Superfoods For Fall

hollithompsonbookByline: Holli Thompson

Fall is the perfect time to reset, rejuvenate, and revamp your nutritional style (too many skinny margaritas by the pool this summer?). And it can be inspiring to look around and see what Mother Earth (via your local farmers’ market) has to offer you and your family’s fall menu. Eating seasonally is also the best way to make sure your body continues to thrive with rapid weather shifts. Here are some of my favorite superfoods for fall to pull out of the closet (so to speak) when I’m putting together my nutritional fall look.

1) Pumpkin

I love the look of the farmers market in fall; an abundance of colorful pumpkins never fails to lift my mood and get me excited about the crisp, autumn weather. Besides being a natural happy pill, in my book, pumpkins are a certified superfood. They’re a healthy carb, and loaded with B-Vitamins, fiber, beta-carotene, and more. My favorite way to enjoy them is in this sumptuous smoothie.

2) Cinnamon

This wondrous spice is at the top of my list for boosting my metabolism and immune system. Cinnamon warms the body at the cellular level helping to rebuild and revitalize, perfect as fall approaches. One of my favorite tips? Sprinkle it over a chopped apple when your sweet tooth kicks in.
Bonus: the malic acid from the apple helps break up congestion throughout your body’s key elimination organs.

3) Bee pollen

Getting sick can really cramp your style during a busy time of year with lots to do. Avoid it all together by adding a touch of bee pollen to your daily routine. Containing 22 amino acids, including the 8 essential ones, and an assortment of enzymes that benefit your health, bee pollen is (most definitely) a super addition to your smoothies.

4) Pomegranates

I’ve loved watching these gorgeous fruits become more popular and accessible in supermarkets over the past few years. A symbol of fertility in ancient times, these jewels are full of potassium and vitamin C. My assistant knocks out the seeds and eats them with a spoon, while I often opt for buying them peeled and ready to go at my local market. I love them in my smoothies, and even on top of seasonal dips.

5) Kale

To me, kale is the little black dress of produce, and fall is its season to shine. One cup of cooked kale offers up to 1,200 percent of your daily vitamin K and almost 600 percent of your daily vitamin A requirement. If you haven’t added it to your menu yet, consider it now. Between salads, tasty kale chips, and even smoothies, it may be more versatile than you think.

Variety matters when it comes to your foods, and so does eating what the seasons provide naturally. When you do, you’ll feel more in tune with your body, grounded and ready for all the upcoming year will bring. Find other tips for seasonal essential oils, exercise, cleansing, hydration and much more in my upcoming book, Discover Your Nutritional Style.

Bonus Offer!

Any member of the Real Foods Witch tribe who pre-orders before September 15 also gets a copy of my guide for ultimate and delicious ways to stay hydrated. And get entered to win a Vitamix machine, an essential oils kit, and much, much more.

Mention this article and Real Foods Witch in the subject line and email us your receipt to dyns@hollithompson.com.

Happy Sweater Weather!

holliHolli Thompson is a former VP for Chanel, turned creator of Nutritional Style®, a health and nutrition blog and consulting company. Her innovative method of identifying the three types of nutritional styles; Healthy Omnivore™, Flexible Vegetarian™, and Modern Vegan™, was established to allow women (and men) to finally experience an attainable, satisfying and always health-filled lifestyle. An inspirational speaker, and TV guest for several major networks, Thompson is the author of a soon-to-be published nutritional lifestyle book, scheduled for 2014. She is a regular contributor to The Daily Love, and shares weekly on her own blog, hollithompson.com. She also contributes to MindBodyGreen.
You can also find her on FacebookTwitter, and Pinterest.

A 5-Step Guide To A Picky Eater Lunchbox

Picky Eaters love real food, too | Nourish Real Food

Byline: Sara Bradford

It’s back-to-school and everyone is thinking about lunchbox packing. Which lunchbox vessels to buy, what ideas you can come up with, and how you’re going to send a lunchbox that comes home empty.

While an exciting time for many of you and the chance to return to routine, the lunchbox brings up a range of emotions that is unique to anything I’ve seen as a nutritionist. This is ESPECIALLY TRUE when you are a parent that gets to pack A Picky Eater Lunchbox.

There is a very good chance you have a particular someone in your home that’s going to make packing lunches a challenge, that will test your patience beyond supermom capabilities. What about our “picky eaters” that just won’t eat anything we want them to eat? What then?

Well, you see…the picky eater (as we call them) are just little creatures with undeveloped palates. And it frustrates us to all heck when we feel they have control over this food thing. But perhaps that is where we’ve gone wrong. Perhaps we must all make an attitude shift. And instead remind ourselves of the reason they eat this way. And how to prevent it from making us crazy.

This is where I use my “very-experienced-lunchbox-building-nutritionist-mama” advice that COULD possibly change your life.

Focus On What They Will Eat!

What?

Yeah, instead of wasting all that energy on why they don’t eat broccoli, praise them for eating green beans. Instead of turning inside out because they turn their nose up at chicken, hide some lentils in their homemade muffin.

And please stop saying to yourself that you HAVE to give them baloney sandwiches because it’s one of the only 5 things they’ll eat. Guess what, your list just got shorter…and easier!

Here are FIVE special ways to pack a picky eater lunchbox – that may even make you stop using the words “picky eater”.

#1: Master List

Make a master list of ALL…and I mean ALL the foods your simple-palated lovely likes to eat. You will be AMAZED at how long this list actually is.

#2: Skip The Crap Food (like baloney)

Part of developing a palate is “un-developing” a taste for the bad foods. I taught a workshop once on the sense of taste at a YMCA. I was SHOCKED to discover kids there who thought the (rather unbearably) “sweet” tasting water was nothing but water. They consumed so much sugar that it tasted like nothing. This is easy to change once sugar is removed or reduced.

#3: Hide Stuff In Stuff

Eventually they’ll try new things. Just not yet. In the meantime, get that nutrition INTO them by adding pureed vegetables, fruits, beans, or whatever into what they will eat.

Example: My daughter, picky-eater-extraordinaire, eats chili (of all things). You’d be amazed at what I can hide in there. It’s awesome.

#4: Empower Them

Let them choose the vegetable you pack in the lunchbox. Or ask them what fruit they want today. Don’t be crazy-mom and ask what their choice of protein is – work with what they understand. (Do you want cheese or hummus?)

#5: Substitute Good For Better

They want chocolate milk? Give them raw milk with homemade chocolate syrup – or even give dairy-free milk alternatives a go. They want cooked carrots? Slather them with some kind of high quality fat. They want a banana muffin? Make it with fresh ground spelt flour with pureed lentils, natural sweeteners and hippy chocolate chips.

And continue to inspire. Don’t be a fuss-pot yourself. Try new things in front of them. Their curiosity will be piqued.

Most of all, know that you are doing just fine. You’ll both be laughing about this over raw oysters and kombucha in 15 years. Happy Back-To-School! xo

Sara Bradford | Nourish Real FoodSara Bradford is owner/founder of Nourish ~ Real Food and a registered holistic nutritionist. She gets asked time and time again how she maintains her lunchbox enthusiasm. But, somewhere along the line, she was blessed with a burning desire to create the most healthy, delicious, colourful lunch boxes for her kids – and decided to take her years of experience as a Holistic Nutritionist and shower you with healthy lunchbox recipes.
On her site, you can find Sara’s lunchbox blog, her upcoming Think Inside the Lunchbox e-book, Lunchbox Kitchen TV videos, and check out her upcoming 30-Day Lunchbox Building Challenge and sign-up for her free newsletter.

5-Minute Cacao & Superfood Smoothie

Recipe by Pauline Hanuise

My parents just came back from Africa with heaps of fresh coconut flesh for me. As soon as I got back home with it, I couldn’t help but whip up an amazing superfood smoothie for the whole family.

Here’s what I came up with, and I promise you’ll love it!

5-Minute Cacao & Superfood Smoothie5min Superfoods Smoothie

(Serves 2)

Ingredients

  • 1.5 cup coconut water
  • 1/2 cup coconut flesh
  • 1/2 banana
  • 1/2 cup of your favorite berries (here I’ve used frozen raspberries)
  • 1 Tbsp. hemp powder
  • 1 Tbsp. cacao powder
  • 2 Tbsp. chia seeds
  • 1 Tbsp. maca

Toppings

  • Pistachios
  • Hemp seeds
  • Cacao nibs

Directions

Blend all ingredients into your high-speed blender until well combined and serve with your favorite toppings. Here I’ve used pistachios, hemp seeds and cacao nibs for toppings.

Want more recipes like this? You can download your free copy of my Healthy & Happy People recipe book here.

Pauline HanuisePauline Hanuise is a certified Holistic Recovery & Health Coach. Featured by Cosmopolitan as one of the top 5 healthy women you should know, she believes everyone deserves freedom over food, health & happiness. Having recovered from 15 years of struggles with full-blown bulimia, she is now dedicated to help people making peace with food and get a better life. She is the creator of the health and wellness website paulinehanuise.com and the Facebook community ‘Respect Yourself‘. She is also the founder of the “Make Peace With Food, Change Your Life” project, where she empowers women to live a better life.

Sprouted Quinoa Salad Recipe

Sprouted Quinoa Salad Recipe

Salads are great all year round but they are especially fitting for hot summer days.

Here is a great recipe that requires a bit of prep for sprouting but it’s so worth it! If you’re new to quinoa then you’ll discover that soaked and sprouted quinoa is even easier to digest than regular quinoa. There’s just something about awakening those enzymes that makes it easier on our bodies to digest and enjoy!

Sprouted Quinoa Salad

Basic Sprouting Guide

1. Place the quinoa in a bowl with water overnight.
2. The next morning pour the bowl in a cheesecloth bag (or nut milk bag). This will remove the water.
3. Then run the back under the faucet for another minute to rinse the quinoa. Place the cheesecloth bag back in the bowl (or a bigger bowl since it will expand!).
4. Keep the bowl on the counter, unless you live in a super hot climate that might cause mold to grow quickly.
5. Rinse the bag under water every morning and night.
6. The sprouting process should only take a few days, feel free to eat the sprouts when you choose. The length of the “little tail” is totally up to you!

For the salad, chop up the following vegetables:

• 2 Stalks celery
• 1 Tomato
• 1/2 Cucumber
• Chopped marinated mushrooms
• 1 Red bell pepper
• 1 bunch of parsley

Toss everything together with some olive oil, the juice of half a lemon, and a little sweetener like stevia or raw honey.

5 Inventive Ways to Use Herbal Teas

 Byline: Dr. Tonia Winchester

Dr. Tonia Winchester, on tea, self care and nourishmentI love tea. As a naturopathic doctor I often recommend my patients include certain herbal teas as part of their treatment plan. Teas contain amazing plant molecules (geek alert: called phytochemicals) that can support the body’s immune function, hormone balancing, and digestive processes. Also, non caffeinated teas can be included as part of your water intake for the day.

I think there is something really special about preparing a cup of tea for yourself. It’s nourishing to the soul, and nutritive to the body. That’s a double whammy of goodness.

Sometimes people can get bored of just drinking tea. Especially the same tea over and over again.

I’ve come up with inventive ways to get the nutrients of the tea, without having to “drink” the tea in the typical way. It’s like tea accessorizing. Fun eh?

5 Ways To Enjoy Herbal Teas

1. Instead of drinking it hot, drink it cold

This is especially great on hotter days. Often I’ll add lemon to my leftover tea from the night before and drink it first thing in the morning.

2. Freeze it as ice cubes (or popsicles)

This is another good one for the summer, but can be done at any time of year. Where do we typically put ice cubes? Well, in beverages of course. But also smoothies. Toss the tea cubes in there, and blend. Mint and ginger teas are great for this. Add them to stevia sweetened lemonade.

3. Add tea to your smoothies as the liquid base

This is another great use of last night’s left over tea. Instead of nut milks or juice, use tea for your smoothies. Fruity teas work well here, but you can also use green tea, and rooibos. Here’s a trick of the trade. If you want the antioxidant benefits of the green tea without the caffeine, steep it below 85 degrees Celsius (185 degrees Farenheit).

4. Include tea when you’re cooking grains

Combine it with water to make, rice, or quinoa, as examples. Savory teas are great options here. Make a tea out of your favorite culinary herb. Try parsley, sage, or oregano. Actually anything in your cupboard will have medicinal properties. Most are antimicrobial (they kill bugs). Rosemary is particularly good for the brain and liver. I call it the herb of remembrance. My husband calls it the herb of chicken. Lemon balm (a member of the mint family) tea is a great way to cook your morning oatmeal. Both plants are very soothing to upset digestive systems especially when the symptoms (pain, discomfort, gas, bloating, diarrhea, IBS,) are related to stress and nervous tension. Soothing to the body and mind.

5. Combine with water or stock to use as the base for soups or stews

Culinary herbal teas are a great fit here too. Chop up garlic finely and boil in a covered pot for 20 minutes. You’ve just made a decoction – a tea made from harder parts of plants such as roots and bark. Include your garlic tea in the soup pot instead of sauteing the garlic (you can also use an onion). If we’re being technical, all stocks are really just decoctions, so you can get creative here.

I promised you 5, but I’m giving you a bonus. All the above options were for consuming tea. But there is another great way to use tea – as a compress. It’s a way to get the medicinal benefits of the herbs into the body through the skin.

How to make your tea compress

  1. Make tea
  2. Dip clean face cloth (or fabric) in tea
  3. Wring out cloth
  4. Apply to area of concern

Compresses can be done hot or cold. Just make sure you don’t burn yourself!

4 examples of tea compresses:

  • Use a lavender tea compress at the shoulders and neck to reduce tension, induce calm and relieve headaches
  • Apply comfrey tea compress to wounds, sores, injuries
  • Place a chamomile tea compress over abdomen to calm down an irritated belly (great in combination with your lemon balm oatmeal
  • Drape a thyme tea compress over the chest for coughs, colds, and built-up phlegm

 

Dr. Tonia Winchester, naturopathic physician, self care activator, healthy and purposeful living revolutionaryDr. Tonia Winchester believes that healthy, happy people doing what they love, contributes to a more peaceful world. As a Naturopathic physician, mind-body healer, and self-care revolutionary she teaches busy, super-women how to make time for what is important by teaching them how to look after themselves. She’s been featured on local news and radio programs, and joyfully edutains her audience about healthy and purposeful living at drtoniawinchester.com