Category: Breakfast

3 Tips for Succesful Aging

One of the most frequently asked questions that my clients ask me, as a functional, integrative nutritionist is: “How can I stop aging?”

Well, the bad news is I don’t think we have discovered how to stop aging completely. BUT, The good news is I can tell you how to dramatically slow down aging. Yep. Here goes…

1) Add in as many nutrient dense vegetables as you can to all of your meals. Try and add one vegetable from each color. Each color represents different nutrients. Guess what? We need them all! Shoot for 7-9 servings per day.

2) Hydrate. As women, our estrogen declines as we age. This can cause dry skin. Your skin on your face is the first thing others see. Drinking at least half your body weight in ounces can combat this. Plus water helps us detox and keeps things moving.

3) Make my Hearty Successful Aging Soup. See recipe below.

 

 

 

Hearty Successful Aging Soup

RECIPE – Serves 12

Ingredients:

  • 3 tablespoons extra virgin olive oil
  • 3 medium onions, chopped
  • 3 large leeks, chopped
  • 6 cloves garlic, pressed
  • 3 large carrots, chopped
  • 3 stalks celery, chopped
  • 2 medium turnips, peeled and chopped
  • 2 huge leaves swiss chard, deribbed and chopped
  • 8 leaves kale, deribbed and chopped
  • 1/4 head cabbage, chopped
  • 1/2 teaspoon dried thyme
  • Sea salt and freshly ground black pepper, to taste
  • 1 med-large sweet potatoes, peeled and chopped
  • 2 (14.5-oz.) cans diced tomatoes, undrained
  • 4 quarts homemade bone broth or 4 quarts low sodium chicken broth

Instructions:

  • In a large soup pot*, heat the olive oil over medium heat.  Add the onion and stir until nearly translucent. Add the garlic and cook for a couple of minutes. Be careful to not burn!
  • Add remaining veggies. Sauté for about one minute.  You are not cooking them. This will flavor the soup. Add the thyme, salt and pepper while sautéing.
  • Next place the veggies in a large slow cooker.  Add the diced tomatoes and broth. Cover and cook on LOW for 7 to 9 hours or on HIGH for 4 to 6 hours. If your slow cooker isn’t large enough, simmer the mixture in the soup pot on the stovetop for at least 1 hour.
  • Before serving, gently mash a few of the sweet potato chunks to thicken the soup.
  • Serve and enjoy.

 
If you are reading this chances are you are interested in improving your health.  Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t  want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free “How to Get a Good Night’s Sleep Guide”

How to Stay Healthy During Cold and Flu Season

 

chickensoupA steaming bowl of chicken soup is so comforting on a cold day,especially if you aren’t feeling well. Not only is it nutritious, it’s also delicious!  If you are sick, the hot soup will help soothe a sore throat and also ease cold and flu symptoms as congestion and coughs. I make this soup in bulk and freeze it so I have it  on hand as an immune booster or a quick meal.

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If you are reading this chances are you are interested in improving your health.  Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t  want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free “How to Get a Restful Night’s Sleep” Guide.

Magic Mineral Broth

A delicious, Nutrient Dense Veggie Broth with Amazing Health Benefits

This pot of yum is high in potassium and numerous trace minerals that are often depleted in our daily life. Sipping this nutrient-rich stock is like giving your body an internal spa treatment. Drink it like tea, or use it as a base for all of your favorite soups and rice dishes. Don’t be daunted by the ingredient list. Simply chop the ingredients in chunks and throw them in the pot, roots, skins, and all.

Since you will be using the skins it’s a good idea to get the vegetables from your local farmers market or organic from the grocery/health food store. This way you know you will be getting the freshest possible produce which means it’s high in nutrients and no pesticides or other toxic chemicals.

This is my “go to” broth for several reasons

1. It’s delicious (full of flavor!)

2. Full of immune boosting nutrients

3. Helps prevent colds and flus

4. It’s a healing broth when you are already sick

5. No peeling (makes preparation quick)

6. High in potassium and many trace minerals (that are often depleted by cancer therapy)

7. Can be used as a base for other soups, stews

8. Can be used in everyday cooking (especially  rice and other grains) to raise the nutritional value

This recipe is from One Bite at a Time, written by  By Rebecca Katz

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If you are reading this chances are you are interested in improving your health.  Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free Sleep Guide

Please comment and let me know how you use Magic Mineral Broth.